Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

Here are some easy to follow nutritional guidelines to help you get started with eating healthy. With my clients, I go much more in-depth and we adjust amount and timing as we go until they’re running optimally, but this is a simple blue print on how you can get started with a nutritional program to help you transform your body. It is completely scalable, so it’s definitely not a one size fits all.

First, the grocery list that I have already posted here in the blog:

Proteins
chicken breast
turkey breast
lean ground turkey
swordfish
orange roughy
haddock
salmon
tuna
crab
lobster
shrimp
top round steak
top sirloin steak
lean ground beef
buffalo
lean ham
egg whites or substitutes
trout
low-fat cottage cheese
wild-game meat

Carbohydrates
sweet potato
yams
squash
pumpkin
steamed brown rice
steamed wild rice
whole grain pasta
oatmeal
barley
beans
kidney beans
corn
strawberries
melon
apple
orange
fat-free yogurt
whole-wheat bread
high-fiber cereal
rice cake
whole grains

Vegetables
broccoli
asparagus
lettuce
carrots
cauliflower
green beans
green peppers
pinto beans (and other beans)
mushrooms
spinach
tomato
peas
brussels sprouts
artichoke
cabbage
celery
zucchini
cucumber
onion

Fats
avocado
sunflower seeds
pumpkin seeds
cold-water fish
natural peanut butter
low-fat cheese

Fats to Avoid
butter
fried foods
mayonnaise
sweets
whole-fat dairy products
cheese

Simple Rules:
-Don’t forget to drink PLENTY of water. Before, during and after every meal and workout. That means all the time. The goal is 1oz per pound of bodyweight.

-Eat at LEAST 5 meals per day!!! There are NO exceptions here. You should be eating every 2-3 hours.

-Sugars, juices, sodas, and sports drinks are a big NO (maybe a sports drink + protein post-workout, but at no other time). They’re empty calories and they WILL MAKE YOU FAT.

-Alcohol? Only if you want your fat burning to come to a complete hault for 72 hours after your drink. Stop it, cut it out, and don’t do it. If you want it once per week, we can live with that, but you’re better off without it.

On with the actual diet guidelines:

-Foods are simply grouped under their 5 headers above: protein, carbs, veggies, fats, fats to avoid. I realize that some things actually have protein and carbs or proteins and fats – in my diet, that is irrelevant. Each food is under one heading. Don’t overcomplicate this! When a meal calls for a protein + carb, that means a source of protein and a source of carbs from the above lists, not “A glass of milk”.

-Center each and every meal around protein. That means every single meal must have a portion of protein from the above list. How big is a portion? For simplicity’s sake, it’s the size of your closed fist.

-Three meals MUST have one portion of carbohydrates: breakfast, the meal immediately before your workout (within 2 hours) and the meal immediately following your workout (within ONE hour). If you workout after breakfast, the carb portion size is 1.5 the normal size (a fist and a half) and the post-workout meal is the same. The meal following the post-workout meal should have at least 1/2 portion of carbs as well.

-No carbs in the final meal of the day (unless it’s immediately after you workout).

-Veggies are unlimited and can be eaten during every meal and used as snacks. This is VEGGIES only, not fruit.

-You will NEVER eat a source of carbs without protein. Never, ever.

-Do not combine fats and carbs in the same meal. One or the other.

This should be enough to get you up and running. Simply put, this is a very effective diet for not only losing fat, but also preserving muscle (which keeps the metabolism high).

Boyd Myers
San Antonio Personal Trainer
16613 Huebner Road
210.391.1454