PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout...

66
TheJoeDillonDifference.com Producing Peak Performance regain your edge 310-740-2473

Transcript of PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout...

Page 1: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

TheJoeDillonDifference.com

ProducingPeak

Performance

regain your edge

310-740-2473

Page 2: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

improved blood panel Less or no Rx drugs More energy Less body fat / more muscle Sounder sleep Sharper memory Healthier back

Page 3: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

optimal animal protein

optimal animal fat

low carbohydrates

High Performance Lifestyle

Page 4: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

measurable results: weight waist (tape measure at navel)

navel skinfold (skinfold caliper)

thigh skinfold (skinfold caliper)

ketones (Ketostix)

fasting glucose (home blood test kit)

blood pressure (home b. p. cuff )

comprehensive blood tests

Page 5: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

insulin

glucagon

cortisol

Hormonal Health

Page 6: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

stores fat

blocks fat burning

raises inflammation

raises LDL (bad) cholesterol

raises blood pressure

insulin

Page 7: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

animal protein releases it

burns fat

builds muscle

lowers inflammation

lowers blood pressure

glucagon

Page 8: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

stress releases it

stores fat

burns muscle

raises inflammation

raises blood pressure

cortisol

Page 9: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Sodium optimal 4-6gm

Risk of death or cardiovascular event

Sodium excretion

Study: 17 countries, over 100,000 people

Page 10: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Cholesterol health (statin free)

Total Cholesterol (180-220)

HDL (> 25% of total, higher is better)

LDL (<100, fluffy benign kind)

VLDL (<20, function of triglycerides)

Triglycerides (<100, lower is better)

Page 11: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

only 3 categories:1. Protein2. Fat3. Sugar (carbs)

Page 12: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Bread, Rice, Beans Sugar=

All carbohydrates Sugarare

Page 13: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Nutrition FactsOrange JuiceServing size = 8 ounces

Calories per serving = 110

Grams % of Calories

Fat 0 Fat 0%

Carbs

Protein Protein

Carbs27

0

100%

0%

Nutrition FactsCoca ColaServing size = 12 ounces

Calories per serving = 140

Grams % of Calories

Fat 0 Fat 0%

Carbs 39 Carbs 100%

Protein 0 Protein 0%

orange juice is pure sugar

Page 14: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

These hurt your performance

Chronic inflammation Excess body fat Smoking Alcohol Chronic dehydration Unstable blood sugar / over-carbing Sedentary lifestyle / over-training Chronic exhaustion Andropause / menopause

Page 15: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

optimize water intake

current body weight divided by 2= ounces per day

Page 16: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Hydration suggestions Distilled water Filtered water Spring water Sparkling water Tap water Herbal teas Decaf coffee / Decaf tea

Page 17: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

hurts performance alcohol juice sodas sports drinks excess caffeine

Page 18: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

animal proteins are essential for performance

Page 19: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

one gram of animal protein per pound of body weightper day

animal protein

Page 20: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

suggested animal proteins 100% whey protein isolate powder whole eggs (fried in butter)

wild game (venison, buffalo, moose, elk)

beef, pork, lamb, veal turkey & chicken (white meat, dark meat, skin)

fish (including canned tuna)

Hamburger shellfish

Page 21: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Omega 3

Molecularly distilled

Fish oil capsules

Page 22: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

whole eggs (including yolks)buttersaturated fatcoconut oilfull-fat dairy

Fats to Perform

Page 23: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Noessentialcarbs

reminder

Page 24: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

C-Reactive Protein <.5

inflammation

insulinsugars grains legumes alcohol

Page 25: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

C-Reactive Protein: <.5Fasting Insulin: 6-27Fibrinogen: 200-300Hemoglobin A1c: <4.5%

Page 26: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

sub-par low “T” performance

loss of ambition

loss of sex drive

sad, depressed

fatter, flabbier

senior moments

Page 27: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

DHEA: 400-500

Total Testosterone: 241-827

Free Testosterone: 25-35

Estradiol: 10-30

Progesterone: 3.8-5.2

Page 28: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

TSH .35-2.1

T3 2.8-3.2

T4 4.5-12

Page 29: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Male Body Composition Results

Average MaleAge = 55

Weight = 200 pounds

Body Fat = 26.49%

Fat Weight = 52.98 pounds

Lean Mass = 147.02 pounds

Ideal weight = 172.96 pounds

Metabolic Rate = 2021 calories

Page 30: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Men = 15% or less

Women = 22% or less

Page 31: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Body Fat for athletes

Men = 6-12%

Women = 12-18%

Page 32: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

you might be over-carbingDiabetic

Depressed

Fat

Tired all the time

Hungry all the time

Page 33: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Keep your house clean

Create a Peak Performance environment

Page 34: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Peak Performance lifestyle

75% Nutrition

20% Exercise

<5% Supplementation

Page 35: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

high performance nutrition

45% animal protein

45% animal fat

10% slow carbs

Page 36: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

meat-fish-poultry-eggs

vegetables

fruit

butter-animal fat-coconut oil

nutsAvoid:-sugars-grains-legumes

eattoperform

Page 37: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

of animal protein& animal fat

of leafy greenvegetables

+

Page 38: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Healthy carbs (lowest glycemic load)

leafy greens: unlimitedor

vegetables: 2 cupsor

whole fresh fruit: 1 cup

of animal protein& animal fat

after

Page 39: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

2 cups of coconut milk, or, whole milk

2 scoops 100% whey protein isolate

optional:1 piece of fruit or 1 cup frozen fruit

TheJoeDillonDifference.com

Joe Dillon Shake

Page 40: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

SuperCompensationPhase

Baseline

Recovery Phase

Time

Over Training

Workout

FatiguePhase

Training Effect

Page 41: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Workout X Xpre-workout post-workout

3 hour anabolic window of opportunity

X½ shake

Shake+

meal

Kick start recovery

Page 42: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Fat Burning60%

75%

panting only burns muscle & sugarCalories Burned

You only burn fat when you can breathe through your nose

Page 43: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Where you burn fat

220 – age = maximum heart rate

Max HR X 75% = upper limit

Max HR X 60% = lower limit

Page 44: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

pump & walk

Page 45: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

chest flyes

Page 46: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

pump & walk

Page 47: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

lateralraises

Page 48: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

pump & walk

Page 49: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

overheadpresses

Page 50: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

pump & walk

Page 51: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Repeat this cycle over and over throughout your 30 minute walk.

Page 52: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

how to progress (1-5 pounds)Week 1 = 25 repetitions per set

Week 2 = 30 repetitions per set

Week 3 = 35 repetitions per set

Week 4 = 40 repetitions per set

Week 5 = 45 repetitions per set

Week 6 = 50 repetitions per set Note: Add just one pound every 6 weeks

Page 53: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

how to progress (6-8 pounds)Week 1-2 = 25 repetitions per set

Week 3-4 = 30 repetitions per set

Week 5-6 = 35 repetitions per set

Week 7-8 = 40 repetitions per set

Week 9-10 = 45 repetitions per set

Week 11-12 = 50 repetitions per setNote: add just one pound every 12 weeks

Page 54: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Joe Dillon Shake2 cups of coconut milk, or, whole milk

2 scoops 100% whey protein isolate

optional:1 piece of fruit or 1 cup frozen fruit

TheJoeDillonDifference.com

Kick start recovery

Page 55: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

chronicexhaustionis aperformance killer

Page 56: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

chronicexhaustionmakes us fat.

insulin

cortisolraises both:

Page 57: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Sleep to Perform

7-9 hours sleep per nightkeep room coolavoid going to bed hungryavoid TV in bedroomregular sleep schedule

Page 58: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

Safe and effective

MelatoninOne 3 mg capsule: sustained release

Take with your pre-sleep meal

Page 59: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

multi-vitamin

multi-mineral

link at TheJoeDillonDifference.com

Page 60: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

3,000mg vitamin C+400iu of vitamin E

link at TheJoeDillonDifference.com

Page 61: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

1 Water

½ body weight in ounces of

water per day

Page 62: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

2 Nutritiona) Shake for breakfast

b) protein/fat + greens

c) Shake after workout

d) protein/fat + greens

Page 63: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

3 ExerciseWalk with light hand weights

for 30 minutes,

3 times a week

Page 64: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

4 Sleep

7-9 hours each night

Cool room

Avoid going to bed hungry

Page 65: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

5 Measure weekly1. weight

2. waist

3. navel skinfold

4. thigh skinfold

Page 66: PEAKHANDOUT-KirtlandAFB [Read-Only] · 2016-08-22 · Training Effect. Workout X X pre-workout post-workout 3hour anabolic window of opportunity X ½ shake Shake + meal Kick start

TheJoeDillonDifference.com

Please visit our website