Plan De Alimentacion Tapout Xt Pdf
How to Follow the Tapout XT Food Plan for Maximum Results
If you are looking for a way to lose weight, build muscle, and improve your fitness, you may have heard of the Tapout XT program. Tapout XT is a 90-day extreme home fitness program that combines mixed martial arts (MMA) moves with high-intensity interval training (HIIT) and resistance bands. The program promises to help you burn fat, sculpt your body, and increase your endurance and strength.
Plan De Alimentacion Tapout Xt Pdf
But as any fitness expert will tell you, exercise is only half of the equation. To get the best results from Tapout XT, you also need to follow a proper nutrition plan that supports your goals and fuels your workouts. That's why the program comes with a Tapout XT Food Plan PDF that you can download and follow along.
The Tapout XT Food Plan is designed to help you eat healthy and balanced meals that provide enough calories, protein, carbohydrates, and fats for your body type and activity level. The plan also helps you avoid foods that can sabotage your progress, such as processed foods, added sugars, alcohol, and fried foods.
In this article, we will explain how the Tapout XT Food Plan works, what you can eat and what you should avoid, and how to customize it to your needs. We will also give you some tips and tricks to make the most of the plan and achieve your fitness goals.
How the Tapout XT Food Plan Works
The Tapout XT Food Plan is based on a simple principle: eat clean and eat often. The plan consists of four phases that last for three weeks each. Each phase has a different calorie intake and macronutrient ratio (the percentage of calories that come from protein, carbohydrates, and fats) depending on your goal and progress.
The four phases are:
Phase 1: Fat Shredder. This phase is designed to help you kick-start your metabolism and burn fat quickly. You will eat fewer calories (about 1200 for women and 1500 for men) and more protein (50% of calories) than carbohydrates (30% of calories) and fats (20% of calories).
Phase 2: Energy Booster. This phase is designed to help you boost your energy levels and performance. You will eat more calories (about 1500 for women and 1800 for men) and more carbohydrates (40% of calories) than protein (40% of calories) and fats (20% of calories).
Phase 3: Endurance Maximizer. This phase is designed to help you maximize your endurance and strength. You will eat even more calories (about 1800 for women and 2100 for men) and more carbohydrates (50% of calories) than protein (30% of calories) and fats (20% of calories).
Phase 4: Maintenance. This phase is designed to help you maintain your results and prevent weight regain. You will eat a balanced diet of about 2000 calories for women and 2400 calories for men, with a macronutrient ratio of 40% protein, 40% carbohydrates, and 20% fats.
The plan also includes a cheat day once a week, where you can eat whatever you want without counting calories or macronutrients. This is meant to help you satisfy your cravings, prevent boredom, and boost your metabolism.
What You Can Eat on the Tapout XT Food Plan
The Tapout XT Food Plan provides you with a list of approved foods for each macronutrient category. You can mix and match these foods to create your own meals according to your preferences and tastes. The plan also provides you with some sample menus and recipes for each phase to give you some ideas.
Some of the approved foods are:
Protein: lean meats (chicken, turkey, beef), fish (salmon, tuna, cod), eggs, low-fat dairy (milk, yogurt, cheese), soy products (tofu, tempeh), beans, lentils, nuts, seeds.
Carbohydrates: whole grains (oats, brown rice, quinoa), fruits (apples, bananas, berries), vegetables (broccoli, spinach, carrots), starchy vegetables (potatoes, sweet potatoes), legumes (chickpeas, black beans), low-sugar cereals.
Fats: olive oil, coconut oil, avocado, nuts, seeds, nut butters.
You should also drink plenty of water throughout the day to stay hydrated and flush out toxins. You can also drink unsweetened tea or coffee in moderation.
What You Should Avoid on the Tapout XT Food Plan
The Tapout XT Food Plan also provides you with a list of foods that you should avoid or limit on the plan. These are foods that can hinder your progress by adding empty calories, spiking your blood sugar levels,
increasing your inflammation, or causing digestive issues.
Some of the foods to avoid or limit are:
Processed foods: anything that comes in a box, bag, can, or package, such as chips, cookies, crackers, candy, frozen meals, etc. These foods are usually high in calories, sodium, sugar, preservatives, and artificial ingredients that can harm your health and weight loss.
Added sugars: anything that contains sugar or its derivatives, such as honey, maple syrup, agave nectar, corn syrup, etc. These foods can spike your blood sugar levels and cause cravings, mood swings, and fat storage. You should also avoid sugar-sweetened beverages, such as soda, juice, sports drinks, etc.
Alcohol: any alcoholic drink, such as beer, wine, liquor, etc. Alcohol can dehydrate you, impair your performance and recovery, lower your testosterone levels, and add empty calories to your diet. You should limit your alcohol intake to one drink per week on your cheat day.
Fried foods: anything that is cooked in oil or deep-fried, such as french fries, chicken nuggets, onion rings, etc. These foods are high in fat and calories and can increase your cholesterol levels and risk of heart disease.
How to Customize the Tapout XT Food Plan to Your Needs
The Tapout XT Food Plan is not a one-size-fits-all approach. It is meant to be a general guideline that you can adjust according to your individual needs and preferences. You can modify the plan based on your body type, activity level, goal weight, allergies or intolerances, dietary restrictions, etc.
Here are some tips on how to customize the plan:
Body type: if you have a fast metabolism and find it hard to gain weight or muscle (ectomorph), you may need to increase your calorie intake by 10-20% and eat more carbohydrates and fats. If you have a slow metabolism and find it easy to gain weight or fat (endomorph), you may need to decrease your calorie intake by 10-20% and eat less carbohydrates and fats.
Activity level: if you are very active outside of the Tapout XT workouts (such as playing sports, running, biking, etc.), you may need to increase your calorie intake by 10-20% and eat more carbohydrates and protein. If you are sedentary outside of the Tapout XT workouts (such as working at a desk job, watching TV, etc.), you may need to decrease your calorie intake by 10-20% and eat less carbohydrates and protein.
Goal weight: if you want to lose more weight than the plan suggests (more than 1-2 pounds per week), you may need to decrease your calorie intake by 10-20% and eat less carbohydrates and fats. If you want to gain more weight than the plan suggests (more than 0.5-1 pound per week), you may need to increase your calorie intake by 10-20% and eat more carbohydrates and fats.
Allergies or intolerances: if you are allergic or intolerant to any of the foods on the plan (such as gluten, dairy, d282676c82
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