Ultimate Female Training Guide Continued

[h=2]Protein Facts[/h]

1. Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.
2. Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals are not only safe, but may improve the training adaptations to exercise training.
3. When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons.
4. While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes.
5. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated.
6. Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass.
7. Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA’s), may improve exercise performance and recovery from exercise.” (Campbell et al, 2007)

From this we see that active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For a 150 lb woman, this means that she needs 150 grams of protein per day. Ideally your protein should be spaced out throughout the day. If you eat five meals a day, this would be 30 grams of protein per meal (continuing with the example above).

• 
  Meal 1: 1 Cup Egg Whites
• Meal 2: 1.5 Scoops PGN Whey Sensible (Whey Protein)
• Meal 3: 4 oz. Chicken
• Meal 4 (Post-Workout): 1.5 Scoops PGN Whey Sensible/Whey Protein
• Meal 5: 4 oz. Fish (i.e. Tilapia or Salmon)

***Note each of the above protein amounts are about 30 grams of protein.
[h=2]Good Protein Sources[/h]

• Eggs and Eggs Whites
• Chicken
• Turkey
• Lean Beef
• Fish (tuna, tilapia, salmon, mahi mahi, halibut)
• Protein Powders such as Whey Sensible by PGN Nutrition.
• Tofu

There is no reason why you cannot hit your protein needs DAILY! With quality, low carb and fat protein powders like Whey Sensible from PGN, it is delicious and easy to whip up a fast shake and satisfy that sweet tooth at the same time. Dietary protein is very important in a woman’s diet. Women need the same amount of protein as men (adjusted for bodyweight). It is recommended that active women eat about 1 gram of protein per pound of bodyweight.
[h=2]Putting a Complete Program Together[/h]We have gone over a lot of information. To make things easy for you we will outline a couple sample workout and supplement schedules.
[h=2]Schedule #1[/h]

• Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Tuesday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Wednesday: OFF
• Thursday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Saturday: OFF
• Sunday: OFF

[h=2]Daily Schedule (Mon, Tues, Thurs, Fri)[/h]

• Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
• Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio
• Meal 1 (7 AM): 1 Cup Egg Whites
• Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
• Mid-Afternoon Supplements (12 PM): 1-2 Trimfat
• Meal 3 (3 PM): 4 oz. Chicken
• 15 Minutes prior to Weight Training: 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
• Weight Training (5 PM): Sip on 2-6 scoops Xtend during your workout
• Meal 4 (6 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
• Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days, your Trimfat can be taken in the morning and 6-8 hours later.
[h=2]Schedule #2[/h]

• Monday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Tuesday: OFF
• Wednesday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Thursday: OFF
• Friday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Saturday: Stubborn Fat Cardio (AM), Weight Training (PM)
• Sunday: OFF

[h=2]Daily Schedule (Mon, Wed, Fri, Saturday)[/h]

• Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
• Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio
• Meal 1 (7 AM): 1 Cup Egg Whites
• Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
• Mid-Afternoon Supplements (12 PM), 1-2 Trimfat
• Meal 3 (3 PM): 4 oz. Chicken
• 15 Minutes prior to Weight Training (4:45 PM): 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
• Weight Training (5 PM): Sip on 2-6 scoops Xtend during your workout
• Meal 4 (6 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
• Meal 5 (9 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days Trimfat can be taken in the morning and 6-8 hours later.
[h=2]Schedule #3[/h]

• Monday: Weight Training
• Tuesday: Weight Training
• Wednesday: Stubborn Fat Cardio
• Thursday: Weight Training
• Friday: Weight Training
• Saturday: Stubborn Fat Cardio
• Sunday: OFF

[h=2]Daily Schedule[/h](Mon, Tues, Thurs, Fri)

• Upon Waking (15 Minutes prior to Weight Training): 1-2 Scoops VasoCharge. 1-2 Scoops Xtend
• Weight Training (6:30 AM): Sip on 2-6 scoops Xtend during your workout

(Wed, Sat)

• Upon Waking (6 AM): 1-2 Trimfat Supplement (optional)
• Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio

(All Days)

• Meal 1 (8 AM): 1 Cup Egg Whites
• Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
• Mid-Afternoon Supplements (12 PM): 1-2 Trimfat Supplement (optional)
• Meal 3 (2 PM): 4 oz. Chicken
• Meal 4 (5 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
• Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days 1-2 Trimfat can be taken in the morning and 6-8 hours later.
[h=2]Schedule #4[/h]

• Monday: Weight Training
• Tuesday: Stubborn Fat Cardio
• Wednesday: Weight Training
• Thursday: Stubborn Fat Cardio
• Friday: Weight Training
• Saturday: Weight Training
• Sunday: OFF

[h=2]Daily Schedule[/h](Mon, Wed, Fri, Sat)

• Upon Waking (6:15 AM- 15 Minutes prior to Weight Training): 1-2 Scoops VasoCharge, 1-2 Scoops Xtend
• Weight Training (6:30 AM): Sip on 2-6 scoops Xtend during your workout

(Tues, Thurs)

• Upon Waking (6 AM): 1-2 Trimfat
• Stubborn Fat Cardio(6:30 AM): Sip on 2-4 Scoops of Xtend during your cardio

(All Days)

• Meal 1 (8 AM): 1 Cup Egg Whites
• Meal 2 (11 AM): 1.5 Scoops PGN Whey Sensible (Whey Protein)
• Mid-Afternoon Supplements (12 PM): 1-2 Trimfat or 2 scoops Xtend
• Meal 3 (2 PM): 4 oz. Chicken
• Meal 4 (5 PM): 1.5 Scoops PGN Whey Sensible/Whey Protein
• Meal 5 (8 PM): 4 oz. Fish (i.e. Tilapia or Salmon)

***On off days take 1-2 Trimfat can be taken in the morning and 6-8 hours later.
[h=2]Conclusion and Summary of Main Points[/h]We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. To make things easy, we will now summarize the main points of this Women’s Bible.

• Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles.
• Women should lift weights just like men.
• Women do not need to diet differently than men, but need to calculate their needed caloric intake based on their weight.
• Women burn a greater ratio of fat to carbs than men and tend to do well on low-carb diets.
• Calorie Control, Macronutrient Manipulation, Staying Hydrated, Eating Quality Foods, Insulin Control, Eating Adequate Protein and Essential Fats are all vital to a healthy diet and gaining lean muscle.
• Stubborn fat areas are caused by a high density of Alpha2 receptors and poor blood flow.
• Lipolysis must be increased in order for FFAs to be burned
• Blood flow to adipose tissue and transportation of FFAs away from adipose tissue is vital to fat loss.
• FFAs must be BURNED to body fat loss to occur.
• Exercise is the best way to increase blood flow to adipose tissue, transportation of FFAs, and oxidation of FFAs.
• The Stubborn Fat Cardio and Supplement Protocols are great ways to get rid of stubborn fat.
• The Xtend + VasoCharge stack is the Ultimate Workout Nutrition Stack, making sugary sports drinks obsolete.
• Consistency is the key to success. Create a workout schedule and diet and stick to it!