Book Icon Links
Find links to additional information on specific book topics GO »
The Reference Manual to You

"Body of Knowledge" will help you gain the knowledge, motivation, and inspiration to get your personal machine back in tune to the world around you.

Download
Chapter 1, for Free »
Learn more
about the book »
Buy the book now »


5 Places to Start
Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program.

Learn More »

"Welcome to the Machine" Animation

The human body is the ultimate machine on planet earth.Learn how it works.

Watch Now »

Try Out
My BOK - FREE

Use it in tandem with your book to track and maintain your progress.

Sign-up Now »

Home : 5 Places to Start : Alive, Well, and Feeling Great

BOK - Alive, Well, and Feeling Great

Right now, you have it all: you feel great, you look great, and you're as happy as a fit person can be. All you can ask for is that your good health and happiness continue throughout your lifetime. Or maybe you are one of those people who looks good but you've put your health on the line living in the fast lane? Or maybe you're dealing with the effects of a medical condition but still look and feel okay. Or maybe you simply have concerns about getting older. Whatever your situation, you are now making a conscious decision to get the best out of life. This is what the BOK Fat Loss / Weight Maintenance Meal Plan is all about.

Sample Weekly Meal Strategy for
BOK - Alive, Well, and Feeling Great
Principle No. 2 Principle No. 1 Principle No. 3 Rationale
How Often to Eat
(5 meals)
 How Much to Eat
(% of daily calories carb-to-protein-to-fat
gram ratio)		 What to Eat (Carb, protein, and fat quality)  
Meal 1: Breakfast

10% of daily calories
60-30-10 gram ratio

2:1 carb-to-protein ratio
Carbs: Simple okay
Protein: Lean, no specifics
Fat: Maximize unsaturated, minimize saturated

A small meal is best with a mix of all three fuels. You are less likely to store simple carbs because of a greater energy expenditure with normal morning activities.
Meal 2: Morning Snack

15% of daily calories
60-30-10 gram ratio

2:1 carb-to-protein ratio
Carbs: Simple and complex
Protein: Lean, no specifics
Fat: Maximize unsaturated, minimize saturated

This meal should be the same size as or slightly larger than breakfast. Simple carbs are okay, especially if exercisingearly or at lunchtime.

Meal 3: Lunch

35% of daily calories
60-30-*10 gram ratio

2:1 carb-to-protein ratio
Carbs: Less simple, more complex
Protein: Lean, range fed if possible
Fat: Maximize unsaturated, minimize saturated

A larger meal followed by mostly sedentary activities makes fuel quality important.

Meal 4: Afternoon
Snack

15% of daily calories
60-30-10 gram ratio

2:1 carb-to-protein ratio
Carbs: Simple and complex
Protein: Lean, range fed if possible
Fat: Maximize unsaturated, minimize saturated

Intermediate meal to stabilize insulin levels and minimize overeating at dinner. Simple carbs or okay if exercise is performed after lunch or before dinner.

Meal 5: Dinner

25% of daily calories
60-30-*10 gram ratio

2:1 carb-to-protein ratio
Carbs: Complex only
Protein: Lean, range fed if possible
*Fat: Lower amount

Complex carbs, lean high-quality protein, and low fat will keep insulin levels low to minimize fat storage during sleep.

*Minimizing fat at these meals will accelerate your results.

Sample Weekly Exercise Strategy for
BOK - Alive, Well, and Feeling Great

Example I: Resistance Training Four Times a Week

BOK Exercise Plan 2-C

  • 4 days per week BOK Switch Training
  • 4 days per week short aerobic exercise
  • 1 day per week long aerobic exercise
  • 2 days of rest
Day Exercise Weight Sets Repetitions/
Duration
Monday

Upper body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

1-3
2-3

8–15 reps
15-50 reps
15–20 minutes
Tuesday

Lower body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

1-3
2-3

8–15 reps
15-50 reps
15–20 minutes
Wednesday *Long aerobic exercise     30–45 minutes
Thursday

Upper body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

1-3
2-3

8–15 reps
15-50 reps
15–20 minutes
Friday

Lower body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

1-3
2-3

8–15 reps
15-50 reps
15–20 minutes
Saturday *Rest      
Sunday **Rest      

*These days can incorporate either aerobic exercise or rest, according to your weekly schedule and goals.
**Suggest additional abdominal workout here to maintain the effective two days on and one day off cycle.

Sample Weekly Exercise Strategy for
BOK - Alive, Well, and Feeling Great

Example II: Resistance Training Twice a Week

BOK Exercise Plan 3-A

    • 2 days per week BOK Switch Training
    • 2 days per week short aerobic exercise
    • 4 days per week long aerobic exercise
    • 1day of rest
    Day Exercise Weight Sets Repetitions/
    Duration
    Monday

    Total body BOK Switch Training
    Abdominals
    Short aerobic exercise

    Moderate
    ------
    ------

    3-5
    2-3

    8–15 reps
    15-50 minutes
    20–30 minutes
    Tuesday

    *Long aerobic exercise
    Abdominals

    ------
    ------

    -----
    2-3

    30–60 minutes
    15-50 reps
    Wednesday *Long aerobic exercise     30–60 minutes
    Thursday

    Total body BOK Switch Training
    Abdominals
    Short aerobic exercise

    Moderate
    ------
    ------

    3-5
    2-3

    8–15 reps
    15-50 minutes
    20–30 minutes
    Friday

    *Long aerobic exercise
    Abdominals

    ------
    ------

    -----
    2-3

    30–60 minutes
    15-50 reps
    Saturday *Long aerobic exercise     30–60 minutes
    Sunday **Rest      

    *These days can incorporate either aerobic exercise or rest, according to your weekly schedule and goals.
    **Suggest additional abdominal workout here to maintain the effective two days on and one day off cycle.

 

 

 

Email BOK  |  Legal  |  Privacy  |  Site Map
Copyright © Body of Knowledge Systems. All Rights Reserved.