Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

Here are the simple rules for nutrition that I’ll be using for your 8 week training program. I posted the food list a few days ago, and I will modify that every 2 weeks. For my actual studio clients, I zero this in based on the individual. Since I can’t do that for the 7500 monthly readers of this blog, I’ll try to be as flexible as possible. I do offer online personal training, so if you’re interested, feel free to email me at boyd@the-personal-trainer.com for more information. I get very specific with my in-gym and online clients. Of course, this program is broad, but scalable.

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 on the list: 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 over-complicate 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).

-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.

I will be posting the supplement recommendations and workouts for next week over the next couple of days.

Get ready for amazing!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454