Reflection # 5 Precision Nutrition: Lastly what I learned from this article and in class to improve our meal plans, we should take at least one day of the week to plan what we should eat and buy from the store sources of protein like meats, fishes. And carbs like veggies and so on. A similarity I have found is that repeating foods that you eat is fine as long as it is nutritional and serves what you need. And the difference is that I saw in the article its ok to cheat on your diet more that one time however we learned in class that its only ok for you to cheat on your diet one time in a week.

Throughout reading the article i came to discover that eating protein is actually thermogenic and can lead to a higher metabolic rate. Contrastly, the article says that by decreasing the amount of exercise in cardio and try to not eat much so that you'd lose weight dramatically. You must drink plenty and plenty of water. There is a habit that we should follow about food intake amd exercises. This made me answer the question about "How much protein should an athlete consume in order to improve performance and body composition. It usually depends on the person himself and his body composition. The article requires us to eat lean protein for almost every serving.

One similarity is that both Mr. Ali's teachings and "the article" informed us to wake up early to eat a decent meal for breakfast. In the fitnesspal program we follow our own specific calorie intake, rather than taking calories from days to reach the 2000 calorie intake. The calculation in the article are different than what we were taught by Mr. Ali. We had to prepare strategies for food where 80% we had to eat to reach our goals. One difference between the article and Mr Ali's teachings is that the article state that there should be a small snack between meals. A similarity was that it is okay to repeat food as long as it is nutritional and serves what you need. One major concept was that you should keep away from fruit juice and keep drinking water or green tea.

I have learned that nutrition is something very important in everybody’s life, and it is the talk of the town. Also, I learned that fitness is a feeling. It is a broad, wide definition; it is more than what most people think of. There are a lot of rules that came are the same as what we took in the class. These includes: eat every 2-3 hours, eat lean protein and vegetable often, try to get away from fruit juices, and eat from natural selections. What I learned new is to try loving healthy fats and to eat carbs only when I deserve to. Also, I learned that the correct way to ask when eating protein is “How much protein should an athlete consume to improve performance and body composition?”. A person should eat a lot of protein for different reasons, mostly for fat loss during dieting, muscle growth when overfeeding, and muscle development.

One of the biggest realizations I have encountered while reading this article is that protein is really important and should be eaten all the time and not only 3 lean cuts a day. Also, one of the things that was not presented in class is that eating a lot of protein can increase your metabolic rate which helps weight loss dramatically. One statement that I have noticed has been repeated in both this article and Mr.Ali's class is that vegetables are essential. They are really important for the diet. But, in the article it states fruits is not a big deal as it was presented in class. But it still helps with the bones and it neutralizes any acids. One major difference I have found in the nutritional section is that Mr.Ali stated that we should avoid fruit juice, which is similar, but he did not state that you should abandon all other drinks and only drink water or green tea. This concept is a good choice for me because I drink a lot of water and drink tea every 2 or 3 days. But I still drink soft drinks during lunch and dinner. By reading this article I might set the soft drinks aside and stick with water and green tea.

The new things I have learned from this article are that for a diet to work it has to follow the "Triple S Criterion" where it has to be simple, science based, and successful. The other thing I learned I can reward myself with a good meal of carbohydrates after I finish a good work out. Water and green tea are considered a non-calorie containing beverage. Before I read the article I thought that all herb drinks had no calories but a it turns out I was wrong. Some other things the article has taught me is why the author wants us to intake so much protein. It says that the intake of protein with every meal can cause many good things such as increasing thermic effect of feeding. This is good for weight loss due to it needing so much energy to digest and absorb. It also sates the protein increases plasma concentrations of the glucagon hormone, which is responsible for storing fat. Many other reasons that concern the intake of so much protein.

Breakfast is critical for the whole day. you cant just eat small snacks during breakfast and then go home and stock on a heavy dinner your basically killing your diet or the flow of the metabolic rate. when eating breakfast you have to eat lean eat the proteins your body needs. take your vitamins and oils in the morning that means the omega 3 fish oils and mature multi vitamins. i take mine at night which i shouldn't do I’m supposed to in the morning. also when eating meals eat n processed carbs. I’m actually eliminating all carbs from my diet by the rule of 14 we took today. the info about foods and when we take our vitamins was discussed in class i think last week it really makes sense now with more in depth talk about how it actually works its best during timing of taking your multi and fish oils.

In conclusion I see that for a person who is looking to be fit and I say this with all my heart without sucking up to anybody he should stick with Mr.Ali's nutrition rules. Even after reading the article TWICE there are still areas i don’t fully understand. Plus the article is concentrating on thing a person doesn’t need to know. Which complicates thing a lot more than they should be. Mr.Ali's rules are simple and successful.



In the end i would like to thank Mr.Ali, my fitness buddies, and myself for this successful quarter.

After i read some more pages, found more similarities to the article as they both insist on the importance of the breakfast and having someone else to prepare the food for you, the article also emphasized on the importance of proteins and how i should get more than 3 lean cuts of it throughout the day. Also the article was still strict about vacations and how we should still dtay on our nutrition diet and not eat "junk" food and try to workout at a gym once every week

The last thing the article talks about is the healthy food types and how much storing food in a good way can help keep the healthiness and nutrition in the foods. It then talks about the daily meals. The difference between this and what Mr. Ali told us is that in class we learned to eat a meal using 3 different food groups, in the article it says nothing about that.

While reading the article i have learned many new things and also i found some things that i know from my previous knowledge in class. Some new things is that nutrition is the most important thing in the world and most thing that people need. Some things that i have know that people need to eat every two to three hours and it must be healthy food. Also people need to know that fitness is a feeling. In the food we must get away from fats and carbs and fruits juice. I can only eat carbs when i deserves it and in a healthy way. The fat that i need and must love is the healthy fat that can gets the muscle bigger and stronger.

I have also learned that eating in road also needs proteins. When you are ordering from the restaurants you don't need to eat from the menu because because they have custom food. And this way is better and has more natural food and proteins. The proteins also can also come from the proteins shakes and if you don't like the protein shakes you can make a home made protein protein shake.

Metabolism os something new that i learned from the article. And the article says that metabolism is at the best place when you are young because when you are old metabolism is not little harder but it is much harder. It is hard when you are old because it is not much really active it is very little active but when you are young it is much more active. The best thing is to look over your self when you are young so you can get used to it because when you are old you are not used to it so it is hard and you'll not be more comfortable as when you are young.

Today we weighed in in class. I have lost 2 kilo's since the last weigh in. My goal was to lose 1 kilos per week, for 10 weeks. 4 weeks have passed and I lost 5 kilo's, and I had to lose 4, I have lost track maybe because of the vacation. But I was working so hard and eating healthy as many calories as I have. After 6 weeks I will have to lose 12 kilo's and I think I can do that by continuing on my diet , using my fitness pal app, and working out in the gym.

Today I did cardio I ran up and down the stairs for 15 min and then bicycle for 15 min

Today in fitness we learned some new techniques on how to handle free wieghts and the risks that come with it and how we should be careful whnb lifting them. I tried some of these new exercises and i had some struggle with the control. Hopefully next i'd be able to have a better grib of the wieghts

Today i walked in the hallway because i had and injury in my back so i had a hard time .

Today I completed a full hour of cardio, my knees feel sore all of a sudden. I'm usually used to it, but it's starting to feel rather painful, I'll try to find an alternate excersise for the next few days.

Today I did some abb exercises for 20 mins. Then I went up and down the stairs until I got tired and then did more abb exercises till the class finished.