To succeed in this program, you must focus 100% on nutrition. If you are not accustomed to eating frequently, set an alarm on your phone to remind you. Frequent eating (with the right portions) will increase your metabolism. This is the MOST important part.
- The goal is to eat every 3 hours, 5 meals a day.
- Aim for 20-25g protein and carbs per meal. Add in veggies when possible.
- Choose a lean protein and carb at each meal with healthy fats in moderation.
- Drink 100 – 128 ounces of water per day.
- Keep sugar intake under 50g per day, not counting sugar in fruits or veggies.
- Aim for only 1 cheat meal per week or every other week.
If you are wanting to track your macros, stick to a 40-40-20 (40% protein, 40% carbs and 20% fat) plan or 40-30-30. I don’t track macros daily but it’s helpful to track for a few days to get an idea of where you are with your nutrition. Use an app like My Fitness Pal to calculate it for you.
Building Your Meals:
Choose one of the following categories from the grocery list above for each meal. Mix things up to keep yourself from getting bored! If you are hungry after meal 5, feel free to add a meal 6.
IsaLean meal replacement shakes and bars count as a full meal so no need to add anything additional. Fruit: limit fruit to one serving per day.
Aim for 20-25g of protein and carbs per meal. I like to keep my meals under 6-8g of fat unless I’m adding a healthy fat (see above in reference to column E). A good serving size of healthy fat is approximately 1-2 tablespoons of nut butter or oil or 1 ounce of nuts.
Here are some quick reference portions that will help make your life easier. Be sure to use a digital food scale and measuring cups to make sure you are eating enough or not overeating. Weigh most food after cooking except oatmeal and grits.
Eggs: 4-5 egg whites or ¾ cup liquid egg whites
Meat: 4-5 ounces
Baked potato, sweet potato or hash browns: 4-5 oz
Rice or beans: ½ cup – ¾ cup
Corn tortillas: 2
Oatmeal: ½ cup (measured dry)
Grits: ½ cup or 1.5 packages
Bread: 1-2 slices
1 Medium apple (25g carbs)
1 banana (27g carbs)
1 cup blueberries (21g carbs)
Note: You can google search any food “how many carbs in _____” and add items to your cheat sheet.
To determine the number of calories you need, take your goal weight x 10. Then add 300 extra calories for training. Since I train consistently about five days per week, I typically eat the same number of calories daily.
Click on the meal guide below to open the image bigger.