Chris Powell: professional activities and personal life

How protein-carbohydrate alternation works

A detailed description of the butch diet will help you understand why the body loses extra pounds. Together with food we receive proteins, fats and carbohydrates. Proteins serve as the material necessary for muscle function and maintenance of bone tissue, and the body receives energy from fats and carbohydrates.

If you sharply reduce the amount of carbohydrates and fats you eat, glycogen, which is found in muscle tissue and the liver, is used as a consumable resource. But these reserves quickly come to an end, and then the process of breaking down subcutaneous fat begins. These processes occur in the body on protein days.

If they drag on, your metabolism will be affected and your metabolism will slow down. To prevent this from happening, you need to load the body with healthy ones, that is, slow carbohydrates with a low glycemic index, and then reintroduce protein into the diet.

This is the principle of butch, schematically it looks like this:

• The cycle consists of 1 protein, 1 carbohydrate, and 1 mixed day - in sequential order. Thus, the full cycle of a classic butch will take three days;
• After completing one boot cycle, a new one starts immediately.

Alternation must be continued until the desired effect is achieved.

Where to start the BUTCH diet?

The most important weapon to help you endure dietary restrictions is motivation. Therefore, before starting a diet, try to “measure” yourself as much as possible on all fronts. Weigh yourself, take measurements of volumes (chest, sides, waist, legs, hips, arms, calves). You can take reference photos. This will help you not to lose your temper.

If you ate more or less correctly before the diet, then immediately start your protein day.

If you have never been a follower of a balanced diet, then try to limit the intake of harmful foods in your diet at least a few days before the diet.

Pros and cons of the diet

Protein-carbohydrate alternation has many positive aspects:

• The body does not suffer from an acute lack of proteins, fats and carbohydrates; these substances are present in the diet;
• The diet involves eating five meals a day, which eliminates the feeling of hunger. This allows you to avoid breakdowns and easily adhere to the regime for several weeks;
• There is no need to prepare complex dishes. All recipes are very easy to prepare;
• Metabolism is not slowed down, as happens with strict express diets. Butch acts on the body as a kind of shake-up and, with the right approach, can even speed up metabolism.

In addition, after finishing the diet, the habit of eating simple and healthy dishes will remain.

The disadvantages include the following:

• Loss of adipose tissue occurs smoothly. If you need to lose 4-5 kg ​​in the shortest possible time, you should look for other ways;
• On protein days, fatigue and lack of energy may occur;
• The diet is not suitable for people whose weight exceeds 100 kg. Large amounts of protein will negatively affect their kidney function. With such a high weight, it is best to start losing weight with a balanced diet with a slight calorie deficit.

Before deciding to butch, you need to carefully weigh all the pros and cons and think through the menu in advance.

David Smith's weight loss story

Powell gained wide fame after working with the American David Smith. Before losing weight with Chris Powell, David weighed 286 kilograms. Excess weight negatively affected his health, and doctors made disappointing predictions. But the situation changed after the man met a trainer who developed an individual weight loss program for him, designed for 2 years.

With Chris's guidance, David began to exercise and changed his diet. Instead of unhealthy fatty foods, he ate healthy foods and cooked delicious meals according to his trainer's recipes. In an interview, David admitted that the process of losing weight was not as scary as he imagined it. The program developed by the trainer allowed me to have fun while losing weight. An additional incentive was the strong friendship between David and Chris, who supported him throughout his weight loss.

Thanks to willpower and hard work, David Smith lost weight to 101.6 kilograms. The story of his amazing transformation became known throughout the world. They began to invite him to various programs and interview him. But the audience’s attention was focused not only on David, but also on the coach, without whose work it would have been impossible to achieve such stunning results.

Sample menu for the week

Below is a butch menu diet for a week. The protein day starts on Monday, Tuesday will be a carbohydrate day, and Wednesday will be a mixed day. Thus, the seven-day menu includes two full cycles of butch, and another protein day. If you follow these rules, the next week will begin with a carbohydrate day.

Butch according to Malysheva’s scheme is a four-day cycle. There should be two protein days in a row, and only then come carbohydrate and mixed days. This scheme is a more stringent and extreme version of the diet, but weight loss is faster. Which of these two options to choose, everyone must decide for themselves, based on their own well-being. It is very important to feel as comfortable as possible.

There is also a butch diet according to the method of Chris Powell, an American fitness trainer. In this case, the cycle consists of 7 days. Days 1, 3 and 5 are protein days, 2, 4 and 6 are carbohydrate days and 7 is a mixed day.

Whatever method is preferred, two principles must be observed:

• The total calorie content of the daily diet should be in the range of 1300-1500 calories;
• The volume of each dish should not exceed 200-250 grams, for example: 200 grams of chicken breast and 250 grams of vegetable salad.

It is very important to consume fewer calories than you will burn during the day. Losing weight will go faster if you combine a diet with moderate exercise. On the day of the training, you need to eat protein for dinner.

How to prepare dishes?

All dishes should be prepared as simply as possible. You cannot fry food in a frying pan in a large amount of oil. Meat and fish dishes can be baked in the oven in foil without oil, or cooked on the grill. Frying is allowed only in a dry, hot frying pan; for this it is convenient to use dishes with a non-stick coating.

An important element of vegetables is fiber; it helps the intestines function, so when preparing salads, they do not need to be peeled, just washed well.

When cooking pasta, you need to carefully monitor the time. Slightly undercooked pasta does not raise insulin levels as much, which helps maintain a feeling of fullness, and takes longer to digest.

Rule ten

Picture frame.

"Put a photo in a frame that shows something you're doing or something you're striving for, like your dream body," says Powell. This has a very effective effect on the subconscious and every time you look at the photo you strive for your goal.”

The Extreme Transformation program is a documentary show, by watching which you can personally see that there are situations worse than yours and find out how people cope with their complexes. Fear is the main enemy of a beautiful body, get rid of it and get what you have dreamed of for so long.

What you can and can't eat at BUCH

Here's what you can eat on protein days:

• Meat: chicken breast, turkey fillet, veal, rabbit, lean beef;
• Fish and seafood: cod, haddock, navaga, pollock, blue whiting, mullet, shrimp, squid carcasses, octopus tentacles;
• Low-fat kefir, cottage cheese, cheese, milk.

You can also eat chicken eggs and vegetables that do not contain starch: white and Chinese cabbage, asparagus, broccoli, onions, cucumbers, tomatoes, sweet bell peppers, sorrel, spinach.

What to eat on carbohydrate days:

• Cereals: buckwheat, barley, couscous, bulgur, oatmeal, brown rice, millet;
• Pasta made from durum wheat, whole grain pasta;
• Fruits: green apples, unsweetened pears, limited quantities of bananas, citrus fruits, kiwi;
• Black, Borodino bread and whole grain bread.

On mixed days, you need to combine products from both lists.

In order for the body to function normally, especially with regard to maintaining a regular menstrual cycle in women, it needs a certain amount of fat. Although butch suggests their significant reduction, the diet should contain vegetable oil, preferably olive oil. They can be used to season vegetable salads.

What products are prohibited:

• Bakery products made from wheat flour;
• Confectionery: cookies, preserves, jam, cakes, chocolate, pastries, marshmallows, marshmallows, and all other sweets;
• Dairy products: sweet yoghurts and curds, heavy cream;
• Meat and fish products: sausages of any kind, lard, fatty pork and fatty parts of beef, duck, goose, semi-finished products, fatty fish, smoked fish, canned fish.

Also prohibited are alcoholic beverages, sweet compotes and packaged juices.

Dish recipes

When using a butch menu for every day, thought out in advance, life is greatly simplified. The more varied the diet, the easier the diet will be. Here are some delicious and healthy recipes for approved dishes.

Rabbit meat stewed with vegetables

Rabbit meat is a dietary meat. It strengthens the walls of blood vessels and saturates the body with B vitamins. The recipe is suitable for a carbohydrate or mixed day.

To prepare the dish you will need 0.5 kg of meat, lemon, 1 carrot, bell pepper, onion and olive oil.

The baking dish should be greased from the inside with a thin layer of oil. Place the cut carcass in it and place in the oven for 15 minutes. Then pour 200 ml of hot water with lemon juice and add spices to taste. Rosemary, allspice, and bay leaves go well with rabbit. Chop the onions, carrots and peppers and add to the meat. Leave in the oven to simmer until done, another 40-50 minutes. Sprinkle with herbs before serving.

Sea salad

A high protein salad is great to start your butch cycle. To prepare it, you need to take equal parts of squid and shrimp carcasses, 2 chicken eggs, 1 fresh cucumber.

Boil the cleaned squid in boiling water for 2 minutes, cook the shrimp for 3-4 minutes, and hard-boil the eggs. For the salad you only need protein.

Cut the squid carcasses into rings, combine with shrimp, add chopped shrimp and cucumber, add a little salt, and dress the salad with a mixture of wine vinegar and lemon juice.

Vegetable soup with chicken

This is the first dish, suitable for any day of the cycle. You will need chicken breast, onions, broccoli, spinach, bell pepper.

Cut the breast into pieces and boil in salted water. Chop the vegetables, sauté in a small amount of olive oil, and add to the broth. Add spices to taste, cook for a few more minutes.

Steamed fish cutlets

To prepare, you need to take any lean fish fillet, 1 chicken egg, onion, zucchini, salt, and spices. The fillet must be twisted in a meat grinder, the onion and zucchini finely chopped, or also passed through a meat grinder. Mix everything well, beat a raw egg into the minced meat, add salt and spices to taste. If the minced meat is too dense, you can pour a little milk into it.

Form cutlets, place them in a steamer, cooking time – 20-25 minutes. These cutlets can also be baked in the oven by greasing the baking dish with vegetable or olive oil.

Cottage cheese casserole

This is a good breakfast option on a mixed day. To prepare the casserole, you need to take low-fat cottage cheese or 5% fat and 2 chicken eggs.

Grind the cottage cheese well, break the eggs, separate the whites from the yolks. All you need is whites. Mix with cottage cheese, the mass should be of a homogeneous consistency. Place in a greased baking dish and place in the oven for 25 minutes. The casserole can be eaten either hot or cooled. If desired, you can add 1 tsp to it. sweetener, or raisins. The raisins must first be soaked in boiling water.

All butch recipes take a little time. After completing the diet, you can diversify them a little and include them in your daily menu.

Contraindications

Any diet has its own list of contraindications. It is not recommended to adhere to protein-carbohydrate alternation:

• Pregnant and breastfeeding women;
• Teenagers and older people;
• In the presence of disorders of the cardiovascular system;
• For chronic kidney diseases: pyelonephritis, glomerulonephritis, renal failure;
• For liver diseases: cirrhosis, hepatitis;
• In the presence of the following diseases of the gastrointestinal tract: cholecystitis, gastritis, stomach or duodenal ulcer, biliary dyskinesia;
• For benign or malignant tumors.

The extensive list of contraindications is explained by the fact that with a sudden change in diet, chronic diseases can worsen.

Before starting a diet, you should visit a therapist and make sure you are in good health. It is also advisable to be sure that there is no parasite infestation.

early years

Chris Powell was born on March 2, 1978 in Phoenix, Arizona. At the age of 14, he was faced with the need to gain weight. Chris's peers were much larger and stronger than him, so he could not compete with them while playing football. To gain muscle mass and get in good physical shape, he began weightlifting. His parents supported their son and helped him in his aspirations.

Thanks to regular training, Chris Powell acquired the desired body and became a physically strong and resilient athlete. By his own example, he proved that the human body has unlimited potential. The personal victory inspired him and laid the foundation for his future career as a sports coach.

Side effects

During protein-carbohydrate alternation, the following side effects may occur:

• Digestive problems, constipation. Intestinal function is naturally slowed down due to the large volume of protein. To prevent this, you need to eat more non-starchy vegetables that are high in fiber, and drink at least 1 liter of clean water per day;
• Increased fatigue, headaches. This is a common occurrence with carbohydrate deficiency. Walking in the fresh air will help you cope with headaches. It is necessary to give the body more oxygen. If you can’t go for a walk, you need to ventilate the room well.

The diet is especially difficult for those who are used to eating a lot of sweets. When cutting fast carbohydrates, a person’s mood can easily deteriorate and irritability increase. However, sweets are prohibited even on carbohydrate days. The maximum permissible dose of glucose is contained in 1 tsp. honey - you can add it to oatmeal.

Popular Russian programs about nutrition, obesity, weight loss

In Russia, their own programs have also begun to appear, where they help people fight obesity, improve their nutrition, and motivate them to lose weight. From motivating Russians about obesity with Malysheva, “Living Healthy!”, “Wedding Size” with Anita Tsoi, “I’m Losing Weight.”

"Tablet"

“Tabletka” aired on the Domashny TV channel. The program covers in detail all issues of the fight against excess weight. Each issue is dedicated to one topic. From the program you can find out what the main reasons leading to obesity are, as well as ways to get rid of it.

The second part will reveal the secrets of effective weight loss. The viewer will find out which tools really work and which are created only to lure money out of buyers.

The third part is devoted to unconventional methods of losing weight.

Watch the video about the Russian Tabletka program:

With Malysheva

Not only specialized programs can give advice on proper nutrition and a healthy lifestyle; useful recommendations are contained in the author’s program of Elena Malysheva.

A doctor of medical sciences and a recognized specialist tells viewers in various sections about a healthy lifestyle. "Live healthy!" — Elena Malysheva’s program is not only about losing weight, but also about various diseases. Medical professionals work with nine participants live on air and give them recommendations on the treatment of various pathologies. Guests of the program are also treated to dishes from the healthy nutrition menu.

Most often, weight loss issues are discussed in the “About Food” section. Elena Malysheva, together with her team of specialists, shares the secrets of proper nutrition and talks about healthy foods that will help you lose weight.

Malysheva’s program, episode “About food”

In addition to the program “Live Healthy!” Elena Malysheva hosts another program called “Health.” In it, the doctor proposed a weight loss system in one week, which is absolutely harmless. Malysheva also shares useful tips regarding pills and products for weight loss.

“Wedding Size” with Anita Tsoi

The show “Wedding Size” with Anita Tsoi first appeared on TV screens in 2015. The participants in the program about weight loss are married couples who have been together for more than ten years. As you know, during such a time together, spouses can relax and gain excess weight. They come to this program with the goal of returning to the size they were before the wedding.

Reality show by Anita Tsoi

At the beginning of the episode, viewers are shown photographs taken during the wedding. This makes it possible to compare how the figure of the heroes has changed over this time. During the program, participants perform physical exercises, rearrange their menus and consult with a family psychologist.

Singer Anita Tsoi, after marriage, just like the program participants, began to gain weight, reaching 100 kilograms. Then Anita decided that something needed to be changed and began to lose weight. Working with her on the team are nutritionist Ksenia Selezneva and fitness consultant Eduard Kanevsky. Professionals do their best to help the heroes of the show lose weight and try on wedding dresses again.

Watch the video about the program “Wedding Size”:

"I am losing weight"

The program aired on the NTV channel. Twelve participants were selected at the casting - nine women and three men. They all differed in age and social status. These people had a common goal to get rid of extra pounds.

The host of the program is Yulia Kostyushkina. She is a master of sports in acrobatics. The girl helps all participants achieve success in one or another sports discipline. For each hero, the type of load is selected individually. Moreover, preference is always given to a sport that a person has never practiced before. This gives you the opportunity not only to lose weight, but also to try yourself in something new.

In addition to sports, all participants adhere to a strict diet and also attend various procedures. Wraps and all kinds of massages help the heroes of the Russian program about weight loss get the figure of their dreams.

Despite participating in the show, women and men continue to lead their usual lives. But at the same time they are always under the gun of television cameras. Some people can't stand it and break down. But all violations are fraught with punishment, because otherwise it will not be possible to achieve the goal.

The result of participation in the “I’m Losing Weight” program

Reviews about BUCH

Reviews about butch and the results of the diet, as a rule, encourage beginners in losing weight to also try this method on themselves. Women who practice protein-carbohydrate alternation note its high effectiveness: the first results will appear within a week. The most noticeable plummets can be seen after the completion of protein days, at which time all excess fluid is removed from the body.

According to reviews, alternating protein and carbohydrate days is chosen by those who cannot stand the feeling of hunger and do not like mono-diets, the menu of which consists of one product.

To evaluate the results achieved, you can record your parameters - weight, waist and hips - before starting the diet. If you take new measurements every week, the dynamics of weight loss will be most clear.

Motivating Ukrainian programs

Ukrainian television also offers the viewer its product - the programs “Weighted and Happy”, “Everything will be fine”.

"Weighted and happy"

This program about weight loss is an analogue of the popular American show “Those Who Have Lost the Most.” It airs on the STB channel.

Twenty people who are overweight take part in the Ukrainian program. Moreover, many of them have crossed the line of one hundred kilograms. All participants are divided into two teams. Each of them is assigned a professional trainer to help them cope with physical activity.

In addition to experienced athletes, the team includes nutritionists and qualified doctors. Therefore, this program is not only about weight loss, but also about nutrition. Here the viewer can see recommendations for creating the right menu.

Every week, all participants in the show undergo a weigh-in, as a result of which one of the teams has to get rid of someone who is losing weight. Only one person who showed the best result reaches the final.

Before and after participating in the “Weighted and Happy” program