Mark Sisson – Advice

I just watched an article on gluten and it featured Mark Sisson – a 59 year old male in great shape. He not only doesn’t eat gluten, he doesn’t eat grains. I’m going to use this page to summarize his philosophy.

He has a number of books for sale:  I looked at two from the library – The Primal Blueprint and the 21 Day Total Body Transformation. I much preferred the 21 Day book.

http://www.marksdailyapple.com

http://www.marksdailyapple.com/site-map/

RicePotatoes

Increase Carbs to Lose Weight

Chris Powell – Carbs once a week.

My Notes on adding a weekly High Carb Day.

Mark’s Food Pyramid
Note – he has changed from his original to this one below.

Recommended:

Fruits – two fruit servings/day
Blueberries, strawberries, raspberries, blackberries – 1 cup/day
Cherries, apples, pears, apricots, peaches, figs,
Dried fruit – (raisins etc) – twice a week

Foods to Eat in Moderation
High fat dairy: cheese, cottage cheese, yogurt, cream cheese, butter, full cream, greek full fat yogurt, moderate alcohol consumption, dark chocolate – 75% cacao or higher

Snacks
Hard boiled eggs, nuts, olives, vegetables with nut butter.

Beverages
Water, moderate coffee, tea.

Nuts
All nuts are ok, but he prefers macadamia nuts. Limit them since they are high in calories.

Oils
Extra virgin olive oil

Vegetables
Most are ok – stay away from starchy vegetables like corn, potato.

Protein
Eggs, beef, chicken, fish, bacon,

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Stay Away From
Grains, beans, soy,peanuts, rice,

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Typical Day

Breakfast
Omlet with vegetables and cheese.

Lunch
Salad with chicken breast (3 oz) plus nuts

Dinner
Meat – 8oz, three cups of vegetables, butter, wine

Snacks
nuts, 1 oz dark chocolate

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Food Preferences – no carb.

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Mark’s Exercise Pyramid.( I have summarized a bit.)

1. Walk slowly – two to five hours/week

2. Lift weights/heavy things – twice a week – twenty minutes.

3. Sprint once a week for less than ten minutes

Exercises – Pushup – men-50, women-20

Exercise – Pullups – men-12 pullups – women-5 pullups

Exercise – Squats – 50

Exercise – Plank – two minutes

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About Tom Terrific

Interested in MANY things.

Posted on October 6, 2012, in Health. Bookmark the permalink. 1 Comment.

  1. I appreciate, lead to I discovered exactly what I used
    to be having a look for. You have ended my 4
    day long hunt! God Bless you man. Have a nice day. Bye

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