My successful approach to results are centered around the following practice
8 HOURS OF SLEEP IS A MUST ON THIS PLAN!!!
CHRONOBIOLOGY; SLEEP, LIGHT, EXERCISE AND STRESS
GREATLY EFFECTS PITUITARY ENDOCRINE FUNCTION
"The gift that keeps on giving!"
STEP 1
TRUST
Free meeting to talk about the potential client goals/concerns
1) Introduce myself and explain my background, why I may be a good fit
2) Recommend outsource of Dr.'s or Trainer in the area that may be a first step before training (based on possible contraindications)
3)Recommend the best package to purchase and why, after establishing client to trainer trust
STEP 2
EVALUATION
Pre-assessment protocol (if the Club does not offer this before training)
1) Liability waiver
2) ParQ from
*after ParQ possible Dr.'s release and full health History release
STEP 3
ASSESS
PERFORMANCE
Assessment
1) VO2 uptake treadmill test, using the sliding Bruce scale (submax)
2) 180 degree overhead squat protocol, looking for synergistic muscle dominance, deviations (over or under active)
3) Hamstring flexibility (15" sit and reach)...other imbalances can be seen with 180 degree panel
STEP 4
Adonis/Venus
AESTHETIC
1) 6.5 X wrist circumference___= Chest (slight adjustment may be made for females)
2) % of chest circumference
-Chest 100%
-Thigh 54% (of chest circumference)
-Hip 85%
-Waist 70%
-Neck 37%
-Biceps 36%
-Calf 34%
-Forearm 29%
*Adjustments are slightly modified for body type as well as male to female, however it is surprising, at first, how accurate and attainable this ratio can be, with coaching on the INSULIN SENSITIVE LIFESTYLE (very basically not combining fat and carbohydrates within the same meal, or minimizing this). Together, Client and Trainer can strive for an actual number, and not get side tracked with body fat tests, scale weight but actually focus on the age old Greek method, that ancient sculptors used, towards that perfect ratio. Though we may never reach this number, one can come very close, and close is enough for a great looking slim physique. We start with high standards, and success is achievable using three phases of metabolism.
STEP 5
THE PEACE DIET
(AS THE 33% PIE GRAPH MAKES A PERFECT PEACE SIGN)
STEP 5
HEALTHY RECOMMENDATIONS
THREE PHASES OF METABOLISM
ANTI-AGING
*Phasic diet that supports the endocrine system first
Keeps the Hypothalamus/Pituitary function/production/secretion of LSH, FSH, HGH stimulated after slow wave sleep cycle, upon wake, first several hours of the day. Supports HPTA endocrine function. supports rapid absorption and uptake of nutrients during load phase, by respecting all phases of metabolism, found here.
PHASE 1) Sleep + 7am to 11am
Gluconeogenesis quite simply put, is the metabolism of amino acids, and more so the carbon skeletons of proteins, prompted by the absence of stored glycogen. Depletion of Glycogen happens much faster than most people realize, usually within 6-8 hours, absent of carbohydrates. Protein requires no insulin spikes for metabolism, at these tolerable levels. 15-25 grams of high quality protein every 1-2 hrs upon waking, this drives the metabolism and does not omit calorie intake. Insulin control becomes instant.
Thus upon waking, if we simply keep fat and carbohydrate consumption to near zero, one only has to stay in this phase, awake, for the first four hours of activity, taking advantage of the 8 hour sleep window, to prolong this phase to 10-12 hours. Simply sipping on high biological value protein powder every hour, will keep one in this state. There are so many choices in our time, and whey is not the only protein powder type, vegan and vegetarian lifestyle can be respected. We are working on a recipe book for each phase, at present time (all three phases). Vitamin B's can be easily attained, and are recommended in this phase, to insure proper amino acid competing response toward a more anabolic phase.
TRAIN ANAEROBICALLY Small daily bouts everyday insure tightening, and not bulk or building, for full body training (resistance training). A majority of water intake is also found in this phase, between protein intake, also avoids coffee, and other stimulants. Research shows that chugging water can hydrate better than sipping. As water and protein fasting is used here, it also allows cleansing to take place.
PHASE 2) 11am to 4pm
Ketosis is quite simply, as most know (from exposure to the Atkins Diet and partially the Zone) is omitting carbohydrates from meals, and staying with protein and fats. Saturated fats and animal fats in general are avoided. Constant body flexing (core/abs/glutes etc...) and over all body awareness during work, give one better control over sensory (afferent/efforent signal response and rate coding).
Here Oxidation causes fat metabolism, in place of carbohydrates. This phase is not good to stay in, but the truth is we go into this stage daily, much faster than Gluconeogenesis, which is why we want to keep with protein only upon the first few waking hours, this keeps Human Growth Hormone secretion constant, and thus, is somewhat of an anti aging plan (more growth hormone secretion, more local IGF;insulin growth factors, thus more cell recovery and growth). It is quite easy to stay in this phase, for the 4-5 hours it takes to go into Ketosis, the beauty here is that one essentially goes into ketosis on this plan instantly, because near no carbohydrates have been consumed the entire day prior. Healthy fats like avocado, fish, some nuts and oils with leafy greens make it easy to follow this recommendation. Flushing with hot caffeine free tea, to aid in metabolism. Leafy green vegetables create a low carbohydrate yield (see catabolic foods, ie; foods that create a deficit calorie yield/catabolic foods), healthy oils to be added.
Vitamin E rich foods, and other fat solubles are recommended in this stage, as well as loading on Calcium/Magnesium and Zinc (Zinc and Copper from avocado should be taken on opposite ends of this phase). Where more pescetarian diets may be of great benefit for the entire program, vegan, vegetarian, atkins, macrobiotic, ornish and more can be respected phasically on this plan, or possibly combining all the above. This phasic diet respects all aspects in the metabolic processes, and does not support extremes, as soon as the metabolic phase becomes unhealthy or extreme, we move to the next.
PHASE 3) 4pm to 7pm (meals cut off after 7pm)
Supercompensation is the loading, or feeding stage of carbohydrate intake. This is the beauty of this plan, and often times, with people who think they blew it, find themselves dropping dress sizes and shedding fat rapidly. However the recommendation is to stick with Brown rice, Beans, and higher fiber sources of Grains. Two large meals are recommended, and a third can be added, to as we come closer to the recommended ratio above. Here we are completely fueled the next morning for AM resistance training.
In the PM, one would be recommended to walk, or run, and the longer someone stays on this plan, the easier it becomes. Intake of Minerals cause rapid uptake of nutrients during load phase, and aid to anti aging benefits with supercompensation not being exclusive to just marcronutrients.
In this phase one would want to embrace the load process. The day has been long, lots of fat burning, and the reward is supercompensation. Because of the high carbohydrate intake, brain serotonin levels become elevated, and balance out sleep, when fully fed. Thus we do not want to cut back on calorie intake, but rather high quality fiber sources, like grains (brown rice, quinoa, farro). It is recommended to add minerals, and possible high quality vitamin supplements, as rapid intake insure ingestion on a higher level, due to the prior fasted state, this is part of the revitalizing magic to this plan
FURTHER
*Remember, no calorie reduction is done on this plan, there is a shifting of when we eat them, and what kinds we eat. We recommend the calculation of .45 x body weight (equals Resting Energy Expenditure) in pounds. Even further now, add 30-60% of this number back on the top of this REE (Resting Energy Expenditure), this is important, because it is the gage of Energy Out (our fuel). The maintenance phase has many choices, such as a three day, every other day phasic plan, where the phases are split into days, and not hours. As insulin levels and blood glucose becomes balanced, more foods, and more time can be spent in each phase, for even better results, that are not just aesthetic. Better recovery, thicker skin, hair and vitality. Mental focus and feeling of well being become very pronounced. I have had clients with certain mental impairments who improved, and even cut meds down to a minimum.
As we finally get to the goal above (Adonis/Venus ratio) we start to add in more calorie dense foods, so weight is not lost beyond our ratio goal towards perfection. We recommend all healthy sources in all phases, and the more pure one eats, the better and longer lasting the results (glucose control regulation). The only supplements recommended is high quality Vitamins and Minerals, trace minerals, because during the loading phase (3) we rapidly absorb nutrients and can load up to 50% more volume into a cell, due to CARBOHYDRATE DEPLETION/LOAD (which is brief and never extends beyond 8 hours of lucid wakeful activity), extremes are avoided. Though cortisol is an unfavorable reaction to improper chronbiologic stimulus, this phasic plan does not look at or deal with negatives, but instead goes to the positive, that is, by following guidlines, one does not have to work with effects, but rather the causes (zietgebers messages of chronobiology).
This is a very basic overview, there is more to this science, much more, and maintenance is the key here, as results come rapidly. I came up with this idea 10 years ago, and through my own research have published on blogs, trained clients, on this formula, and have even come up with what I call The ROKbody method to the perfect ratio, using the ankle X my own formula of 5.5 for some people with larger bone mass, to get a wider scale. Not to go by one certain measurement/index (as no one person is alike; ie meso/endo/ectomorph) but is a combination. I am getting some research finished on this method, and it tends to be very fool proof, and have even developed a way to use clay ovens to support a clients busy lifestyle for food preparation and calorie needs in the early PM, and have beta clients, that have reach these Venus/Adonis results. Variety of quality carbohydrate sources, vegetables and fruits, high quality Breads. Remember, the entire point is, at its base, is to become insulin sensitive, so fat is always avoided, in this phase. Vitamin C foods are highly recommended in this PM phase, as this vitamin, along with certain B vitamins, work synergistically with certain amino acids, that build thicker skin, hair and bolster immune system function, steroidogenesis becomes more efficient, naturally, over time. Specifically B6 and B12, as amino acids compete, in higher doses. A high quality Multiple B, cal/mag/zinc combo, and others can be taken in beginning stages, but because of the growing efficiency of food breakdown, digestion and storage (assumed near neutral health state when beginning the plan), nutrients should be derived almost entirely from natural holistic food sources, opening up a market for sales of these as part of this plan as well.
Q
Why eat for energy storage in the evening? Isn't this bad?
A
No, as long as quality is good, we are actually building cells, as well as controlling our natural insulin spikes. This method creates a more relaxed sleep, better and more consistent BM's. The rapid absorption of nutrients, coming from a partially fasted state, insure the uptake of these valuable agents, as well as antioxidants rich foods.
TRAINING
CLIENT
The sale of a package becomes easy, and forms must be signed for release of this valuable knowledge, which is exclusively ours. We are looking to partner up with an established organization to promote this, and further our legal research, as we feel confident about the results. This diet can heal people, and has implications to be somewhat of a heal all miracle diet, however research needs to be done, and financing is also needed, which is why we are willing to share this valuable method, that we have seen miracles with countless clients. We also feel that this phasic plan can grow more rapidly with high end backing.
Training is based on weak areas. The protocol becomes simple, and typically the assessment phase reveals this weak area, and aesthetically it also becomes obvious. We train some areas for mass, some for shape, some for tone and others may not need building at all, but stabilization and flexibility. I have used TRX, Body Weight only exercises, Bob Anderson's book on stretch, Gary Gray balance training, JC band speed training, Superslow training, band and freemotion combinations, corrective squating methods on machines, Pilates, Kettlebells, Field exercises and Physical therapy movements....as again, no two clients are alike. I find many of these to be brand worthy methods, who may want to jump on board sponsorship programs. My partner and I have an approach that insures an individualized plan of action for each client, and thus, a beautiful facility, that can intake clients, and give them a plastic surgery type result, needs to have an initial premium on price. However I have developed what I call ROKbody FLEX WALKING, and personally do not even hit the gym when maintaining this ratio, which speaks volumes for the diet alone.
An example might be:
A clients waist is much closer to the Venus/ROKbody index than that of her upper arm/biceps. Thus a plan of stretching and toning for the waist, and building for the upper arm would be part of the personalized programs offered.
Side note:
BEAUTIFUL TACTICAL (high end Group Training)
We love TRX, Kettlebell, and JC band training, and feel that the combonation works quite well. Dynamic and assisted table stretching be a large part of the plan.
The attached videos essentially the RIPPED DIET, Barry (I) was on, doing only TRX, KB and JC Band training, as well as following this diet plan (below included videos). Another Video shows a client who got down to a double zero size in a matter of months, stating she saved 10k on plastic surgery during this time.
Notice the legal statement below, and the documented research, that has been published online, so we are not giving this method away, but we are ready to step up into making some real strides with this amazing plan, and would like to sit and talk with a potential credible agent/partner. You are lucky to be one of the first, and contingency has been taken, without a threatening tone, LETS TAKE THIS INTO THE FUTURE WITH MASTELLER'S PHASIC PEACE DIET. Because of the extensive history of use, and research as well as countless publishedvideos speaking about these methods, it would not be advisable to take this information in any other context for gain and we wish to offer a very generous negotiation to partnering with us on what we feel, with more research, extends into many other areas of healing and health.
What is our business plan/scope?
-Respect the Endocrine system in diet first, as well as chronobiology
-Gain high end backing by an already established and well financed firm.
-Further development and case studies, from the results driven protocol above.
-Work with teams of Dr.'s to point this protocol in a dynamic direction
-Gain financial backing to Publish and print recipe books, training protocols, testimonials by way of products, books and pamphlets.
-Sell supplements and Food preparation plans to busy successful clients, to be our first for these types of "movie star" rapid training results!
-Structure affordable plans to clients who go into maintenance training and ongoing support to stick with this plan for life, with like client group training.
-Medical group sponsors who will do valuable research, uncovering the limitless healing properties of this "phasic diet plan"
