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