NUTRITION



GENERAL NUTRITIONAL GUIDELINES
·      Eat every 2-4 Hours with proper portion sizes

·      Eat fiber rich foods such as broccoli, kale, beans, sprouted breads, quinoa, and oats.
·      Try to eat only whole foods that are not processed.
·      Eat Complete, Lean Protein – with each meal, women 1 portion (20-30g) men 2 portions (40-60g) Protein promotes growth and healthy muscle cells.
·      Eat 2 servings (0.5-1 C )of Vegetables with each meal, aiming for 10 servings a day. They contain important micronutrients, phytochemicals, and keep your body more alkaline.
·      For fat loss, eat starchy CARBOHYDRATES only after exercise. Carbohydrates are a source of energy for the central nervous system and bodily processes.
·      Only eat sprouted or whole grain breads and pastas
·      A low FAT diet is the smart way to go, but that does not mean to completely eliminate fats from your diet. You need the right amount of fat in your diet because fats are an essential component of the cell walls and nerve fibers. 
Fats are required for healthy hormone levels and healthy cell structure.
Eat healthy fats daily. We recommend 30% of your diet to come from fat. (1/3 coming from eat type of fat: Saturated / Monounsaturated / Polyunsaturated)
·      If eating higher fat content, lower carb intake and vice versa.
·      Eat fiber rich foods such as:
o   broccoli, kale, spinach, carrots, tomatoes, celery, cucumber, zucchini, beets, bok choy, lettuce, collards, radish, onion, chard, watercress, peas, beans, legumes, most fruits, corn, yams, sweet potatoes, pumpkin, quinoa, amaranth, oats,
 long grain rice
·      Drink water like it’s your job! J 
·      Water is the biggest diet secret; it contains zero calories. Water intake eases feelings of hunger. A simple but effective tip to feel full and eat less is to drink a glass of water BEFORE eating any meal.
·      Drink green tea to help boost your metabolism. 

·      Drink branched-chain amino acids during or after your workouts to help promote protein synthesis, which builds muscle.
·      Take fish oil/algae oil, powdered greens supplements and cook with olive or coconut oil
·      Take Green foods supplements


Should I cut carbs?

·      Very High Carb diets should be reserved for carb dependent sports during demanding workouts or during the period prior to a physique competition.
·      Carb and Calorie Cycling can be a strategy to implement for fat loss.
·      Higher carb days can prevent your body from going into starvation mode which causes your body to hold onto fat.
·      Very Low carb diets should only be utilized for short periods of time. Carb cycling can help prevent metabolic slow down.
·      Very low calorie diets should only be followed for short periods of time and supplements become very important during this time to remain healthy.

AT HOME
·      Learn to throw out unhealthy foods that are leftovers or gifts. Do not allow someone who is not as committed as you to sabotage your progress.
·      Keep food put away and not in plain sight.
·      Prepare your meals in advance for work, vacations and special events.
·      When having parties or dinner guests, serve them what you think is healthy, not what you think they would like.
·      When food shopping, consider buying smaller portions instead of in bulk.
·      Keep the following items stocked in your kitchen:
o   Good set of pots and pans
o   Good set of knives

o   Spatula

o   Blender
o   Scale for weighing foods

o   Tupperware

o   SixPackBag or small cooler for taking meals to work 
o   Shaker bottle for drinks and shakes

o   Food processor
·      Remove the following items which are trouble waiting to happen from your home:
o   Anymore than one type of sauce
o   Fatty steaks or sausage

o   Margarine

o   Fruit juice or Soft drinks
o   Baked goods

o   Frozen dinners

o   Anything more than one type of whole grain bread or bagel

o   Take-out or restaurant leftovers

o   Large amounts of mashed potatoes or pasta
o   Instant mixes,
o   chips of any kind,
o   granola bars,
o   crackers,
o   cookies of any kind,
o   most fruits.

AUTHORIZED FOOD LIST

·       Each meal should contain at least one food from the lean protein category and at least one from the vegetable category.
·       If your goal is fat loss, only have your carbohydrate foods after your workout on low carb days and on medium carb days, only with breakfast and after your workout.
PROTEIN
Turkey
Wild Caught Salmon
Egg Whites
Omega 3/Cage Free Eggs-Whole
Chicken
*Beef - Lean/Grassfed
 Yogurt - Greek
Turkey Breast (90 % Lean)
*Whey/Milk/Plant Protein Powder
Chicken Sausage
Tuna
*Cottage Cheese
Catfish
Cod
*Tilapia
*Bison (90%Lean)
*Coconut Milk Yogurt


CARBOHYDRATE
Grits
High Protein Cereal
Sprouted Grain BREAD
Low Carb Pancakes
*Whole Oatmeal
*Quinoa
Potatoes
Beans-BLACK
Sweet Potato
Black Rice
Whole Grain Crackers
BARLEY
Salt Free Rice Cakes
Brown Rice
*Mixed Beans
Apple
Cream of Wheat
Buckwheat
Low Carb Tortilla
*Mixed Berries
*Oranges

GREENS
Spinach
*Broccoli
Asparagus
*Powdered Greens
Green Beans
Asparagus
Broccoli
Spinach
Brussel Sprouts
Zucchini
Cucumber
Celery
Peppers
*Tomatoes
*Cabbage
*Cauliflower
Kale
Carrots
beets
radish
bok choy
onion
chard
watercress
peas


FAT
Whole Eggs
MCT OIL
Almonds
*Avocados
*Flax Seed
Chia Seeds
Pecans
Walnuts
*Raw/ Unsalted Nuts
*Extra Virgin Olive Oil


CONDIMENTS
Mustard
Balsamic vinegar
Salsa

SUPPLEMENTS
Fish Oil
Algae Oil
Protein Powder
Green Foods
Amino Acids

Authorized Snacks
·       Air popped popcorn
·       Rice cakes
·       Apple
·       Almonds or Mixed Nuts
·       Greek Yogurt (low sugar)
·       Sugar Free Gelatin
·       Celery
·       Sushi


SPECIAL STRATEGIES
Grocery Store
·       As a general rule, look at the food label and only eat foods that have double the amount of protein as fat.
·       Shop “around the perimeter” of the store, getting fresh vegetables, meats, and fruits first.
·       Avoid any processed items altogether.
DINING OUT
·      Never leave the house hungry
·      Drink several glasses of ice water. It will fill you up and keep you occupied.
·      Avoid breads and appetizers
·      Order a salad with balsamic dressing
·      No creams or sauces
·      Order Proteins and vegetables
·      Don’t be afraid to order something customized or not even on the menu.
·      Ask how food is prepared
·      Fresh fruit or low fat yogurt for dessert
·      No Alcohol! This is just empty calories and hurts muscle growth.
BUSY LIFESTYLE
·      Every Weekend - create a routine that includes writing menus out, shopping, and preparing your meals for the upcoming week.
·      Every morning – Prepare food for the day
·      Prepare protein on shopping day and keep in fridge or freezer until needed.
·      Prepare vegetables on shopping day by chopping ½ of them and storing in Tupperware until needed.
·      Prepare shakes at work or at home.
Business or Social Dinners
·      Eat beforehand
·      Bring your own entre to the party
·      Become the host



7 DAY DIET PLAN

Without going into too much detail, the following diet plan utilizes something called carb manipulation to really cut into fat stores and get you that six pack you desire even quicker. There will be days where you will cut your carbs to only a few meals of the day to allow your body to tap into stubborn fat stores for energy. Other days you will be allowed to bump your carb intake higher so your body doesn’t go into starvation mode and begin to store fat.

MON/TUE – LOW CARB


WED – MEDIUM CARB



THUR/FRI/SAT – LOW CARB





SUN – HIGH CARB

For a 200 pound person working out 3 days a week with a goal of cutting body fat, the following amounts are recommended per day:
CALORIES
2400
PROTEIN
180
HI CARB
288
MED CARB
240
LO CARB
192
FAT
80
mL WATER
1920
3636




For a 200 pound person working out 5 days a week with a goal of cutting body fat, the following amounts are recommended per day:
CALORIES
2800g
PROTEIN
210g
HI CARB
336g
MED CARB
280g
LO CARB
224g
FAT
93g
mL WATER
2240mL
3636mL



For a 150 pound person working out 3 days a week with a goal of cutting body fat, the following amounts are recommended per day:
CALORIES
1800
PROTEIN
135
HI CARB
216
MED CARB
180
LO CARB
144
FAT
60
mL WATER
1440
2727


For a 150 pound person working out 5 days a week with a goal of cutting body fat, the following amounts are recommended per day:

CALORIES
2100
PROTEIN
158
HI CARB
252
MED CARB
210
LO CARB
168
FAT
70
mL WATER
1680
2727











1. Get your CALORIE REQUIREMENTS by clicking this link. 
PROTEIN
RDA (healthy adults) 0.8g/kg - meets needs of 97.5% of healthy men and women age 19 and older
CSCS - common 10-15%
Lance Norton-30-35% from whole food sources

CSCS - Aeorobic Endurance Athlete (90 or more training daily)0.8-1.4 g/kg

CSCS - Athletes 1.5-2.0 g/kg - (2-3 x week for 30-45 min use lower range) 

CSCS - Heavy Res up to 1.7g/kg…

CSCS - Vegan Athletes - more than 2g/kg


CARBS
CSCS - common 45-65% 
CSCS - Aerobic Endurance (90 or more training daily) 8-10 g/kg
CSCS - Strength, sprint, skill athletes - 5-6g/kg
Lance Norton-10-15% 
spinach, broccoli, green beans, asparagus, zucchini, cauliflower, different color peppers, carrots, tomatoe

Lance Norton-35% of total carbs in a meal 1.5-2 hours before workout

FATS
20-35%CSCS (<10% Sat Fat)
Fat < 15% may decrease test 
55-60%Lance Norton
33% of total fat from (saturates, polyunsaturates, and monounsaturates) 
olive oil, flax oil, fish oil, and avocados



 2. Figure out your Protein/Carb/Fat - Ratios here. 
3. Prepare your meals
BREAKFAST - Egg Whites / Oatmeal/Blueberries

LUNCH - Chicken / Ezekial Bread / Spinach

DINNER - Barley / Salmon / Spinach



SNACK - Greek Yogurt / Protein Powder


LUNCH / DINNER - Stir Fry (Any Lean Protein Source and Vegetables)

Hot Sauce !!! :)




PUBLIX
If you are on the run, try going to Publix and grabbing some boiled eggs and fruit....
You can also get sushi and dinner to cook quickly.
Ezekial Bread / Boar's Head Turkey / Boiled Eggs / Apple / Pretzel Sticks
Shrimp / Cucumber / Carrots / Pollock Fish / Cabbage / Rice Paper

KABOBS
4. Track your progress 
http://www.reddit.com/r/veganfitness