Body Fuel: Calorie-Cycle Your Way to Reduced Body Fat and Greater Muscle Definition

Best to couple with You Are Your Own Gym for optimal results. Achieve new levels of fitness and health you thought you weren't capable of.

This book is great. I am learning quite a bit about nutrition. Written in a manner easy to understand.

Simple & Straightforward. What else can you ask for in a exercise/meal plan? I’ve been on block 3 of the meal plan and I feel better already. Never really fool anymore and my body feels well. It’s always nice to have a form of structure in your life and this book provides.

Good companion to You are your own gym. Stresses the importance of sound nutrition.

This book is great for beginners who are starting their diet and exercise routine. The calorie cycling approach is basically eating different volumes of food on different days of the week. Some people have called it zig zag dieting or calorie shifting. It's not reallly a diet per se but instead a method of manipulating the metabolism through varying your calorie intake day-to-day. There is tons of useful information about this type of eating program and it's all free on the internet. However, this is an advanced fat loss technique that requires a fair amount of self-discipline to follow, as well as a willingness to measure food and count calories with a great deal of precision. The problem with this type of eating plan is you have to have a job that allows for eating specific hot and cold foods at certain times of the day. If you work in an office environment with a kitchen then you're OK. Other types of jobs or college student not so much. The book has useful information, and any exercise routine and calorie counting is going to help in weight loss efforts.

workout info is excellent

Good book

Some of this book is a bit above my head but a lot of it is common sense. I didn't understand the concept of carb cycling before reading this but I kind of get it now. There are so many differences with even the "good" carbs, it's kind of surprising.The first part of the book is really just a rehashing of diet principles with a lot of discussion on carbs and slow burning versus fast burning foods, simple carbs, complex carbs, etc. A lot of what's in this section is really stuff we all know.The second part discusses food, specifically what he refers to as "the magnificent seven." They are:1. meat2. fish3. eggs4. vegetables5. fruits6. grains7. nuts and seedThis list is in line with what our ancestors ate, mostly, I guess this is the same way Paleo people think about food and how we need to think about eating. Clearly no processed foods. But this diet is about more than food consumption and what to eat. In this section, he introduces us to his diet "blocks." Block 3 is how the diet begins which is basically a three week period where you are introduced to the magnificent seven and the fat burning, muscle building process. This last for three weeks and then you transition to Block 2 in week 4.Block 2 consists of down cycling calories by reducing your intake of fast fuel carbs and increasing your intake of slow fuel carbs.Block 1 follows in week 5 with a reduction to just one fast fuel carb serving a day eaten either at breakfast or for a workout. At this time you can eat as many slow fuel carbs as you want to.He provides food lists, charts, menus and recipes so it's not as complicated as it sounds. Some of the recipes are excellent like the mushroom sauce and the Island Breeze smoothie (I have a lot of pages tabbed in the recipes section but have only made the two I mentioned thus far).The third part of the book is more of an advanced primer on food prep and planning with a good section on portion sizes. He provides a sample six-week plan so that you can get the idea of how all the pieces work together.The fourth part covers exercise but you could do what you want, I guess, especially if you already have an exercise program in place – running, cycling, whatever.The one thing I was wondering about is calorie intake since there isn't really that much information on that, which made me wonder if it's like Atkins in that way as a carb restriction diet, though not as strict as Atkins. That said, you could potentially consume a lot of (too many) calories if you're not paying attention.I guess at the end of the day the question is whether or not this diet is sustainable as it claims to be (most people fall off the Atkins wagon pretty quickly, not that I'm comparing the two diets too strictly). I'm really not sure. It's worth a try though. What works for some may not work for others.Overall, this is a pretty interesting book with a lot of information I didn't know before reading it.It's definitely worth the read and a keeper just for the recipes.

it was as I expected.

L’autore spiega in maniera chiara i meccanismi alimentari che evitano l’accumulo di grassi ed aiutano ad eliminarli senza sforzi eccessivi. Ho provato personalmente il metodo, senza applicarlo alla lettera, concedendomi più di un dolce la sera, non eseguendo tutti gli esercizi richiesti, ma applicando in maniera rigorosa i semplici principi di base. Premetto che svolgo un lavoro di ufficio e, per motivi di tempo, è un bel po’ che non vedo un pallone di calcio o un manubrio di una bicicletta. Dopo aver letto il libro, nel giro di due mesi ho perso 10kg, senza patire la fame e senza frequentare palestre o fare decine di chilometri di corsa. Il metodo è easy, healty. Sono sicuro che vi farà ricredere su molte delle nostre/vostre abitudini alimentari da dieta mediterranea. Consigliato per chi non ha più voglie delle diete fai da te, per chi non ha tempo da dedicarsi e per chi ha bisogno di una spinta decisa per cambiare finalmente il suo stile alimentare e ritrovare il benessere fisico..e per chi, imperdonabilmente, non sa ancora cosa sia un porridge..ve ne innamorerete.

Truly informative. In depth insight of insulin and how it affects our bodies and more importantly, how to control it. Recipes and daily meal plan guidelines for normal days or when we are rushed off our feet. All types of scenarios are presented so that you can push through and live your life with more energy and a clear mind. Presented brilliantly in writing and easy to implement in your daily life.

I need to be clear about the following: I am a huge Mark Lauren fan and "You are your own gymn (YAYOG)" changed the way I train and do sport.So, why is this book so disappointing? Honestly, because there is nothing really new in it. The "calorie cycling" he could have explained in a single page (he pretty much does this), it repeats terribly from YAYOG, pages and pages of recipes (to fill space?) and the execises are really highlevel (so you need to buy YAYOG in any event.Really a pity - maybe my hopes were just too high...

It's good but I'm not satisfied :(