Nutrition guide

to lose weight
STEP-BY-STEP SUCCESS
Nutrition is a key element in the success of any health and fitness program. In order to see the true benefit of
an active lifestyle, proper nutrition needs to coincide. The Nutrition Program is customized to your specific goals,
whether your goal is Weight Loss or becoming Fit + Strong.

Because everyone has foods they like and dislike, you can select the foods you enjoy and plug them right into the
nutrition plan. Remember, it’s not just about WHAT you eat, but HOW MUCH and WHEN you eat that can make the
difference. Below are step-by-step instructions to get you started.

STEP 1 Choose your goal — Weight Loss or Fit + Strong

STEP 2 Choose your Nutrition Plan

STEP 3 Choose your Program — 12 Week Challenge

STEP 4 Get started!

GOAL: WEIGHT LOSS
TO LOSE BODY FAT, CREATE A CALORIE DEFICIT.
One of the keys to your success will be creating a calorie deficit. This can be accomplished by either eating fewer
calories each day, exercising more every day, or a balance of both. In order to help you make this a lifestyle
change, it is important to find a balance of proper nutrition and consistent exercise.

For a general guideline, find your calorie target using the Calorie Target Calculator in order to find your required
daily calories for your goal. To target these numbers correctly, proper portion control must be practiced.
Weighing and portioning of food will give you a better idea of the correct meal size. It is not recommended to
drop below 1,200 calories or reduce your number of calories by more than 500 due to the need for calories in
day-to-day activities.

WEIGHT LOSS TIPS

Throw out all of your processed junk food. Most people end up eating emotionally and for pleasure rather
than to satisfy the body’s need for nourishment.

Record exactly what you’re eating and how much. I want you to actually see how many calories you’re
consuming every single day. The problem is that when you are consuming far more calories than you’re expending
in any given day, you will continue adding unwanted pounds.

Practice proper portion control. Here’s where self-discipline comes into play. Choose smart foods and
consistently track your food intake, and you’ll be amazed at the results.

GOAL: FIT + STRONG

TO GET FIT AND STRONG,
NUTRITION IS KEY.
It is very important to find a balance with eating
the right foods and staying physically active. There
are a lot of factors that go into designing the proper
nutrition program for each individual.

For a general guideline, find your calorie target using

the Calorie Target Calculator on the next page in
order to find your required daily calories for your
goal. In order to target these numbers correctly,
proper portion control must be exercised. Weighing
and portioning of food will give you a better idea of
the correct size of each meal.
NUTRITION PROGRAM
Whether you want to lose weight or just get fit and strong, the calculator below will help
you figure out how many calories to consume each day.

WEIGHT LOSS CALCULATOR

STEP 1 Your current weight (lbs): __________ X 11 = _________ Calorie Baseline

STEP 2 Calorie Baseline: __________ + 400 (calorie burn) = _________ Calorie Maintenance Level

STEP 3 Calorie Maintenance Level: __________ - 750 (caloric deficit) = _________ Your Calorie Target

FIT + STRONG CALCULATOR

STEP 1 Your current weight (lbs): __________ X 11 = _________ Calorie Baseline

STEP 2 Calorie Baseline: __________ + 400 (calorie burn) = _________ Your Calorie Target

Now use your Calorie Target to find your Meal Plan (on the following pages) that is right for you.
NUTRITION BASICS
After fasting all night while sleeping, your body is in desperate need of nutrients.
HEALTHY BREAKFAST Consuming a lean meat, complex carbohydrate and healthy fat in the morning
will jump-start that metabolism.

Water is crucial for normal body function. Drinking plenty of water will help
flush toxins from the body and prevent bloating while nourishing the organs,
STAY HYDRATED
including the skin. Try to drink at least half of your body weight in ounces of
water per day (120 lb person = 60+ oz. of water).

AVOID PROCESSED The human body does not digest and metabolize processed foods well. These
FOODS foods increase inflammation in the body. Stick to unprocessed, fresh foods.

Fried foods convert very quickly into body fat and increase risk of clogged
AVOID FRIED FOODS
arteries, stroke, diabetes and cancer.

Fiber can help fill you up and satisfy hunger, increase blood flow, and lower
EAT PLENTY OF FIBER
cholesterol and blood pressure. Fiber may also reduce inflammation.

Sugar converts very easily into body fat. Take a look at your food labels — you
AVOID SUGARY
may be amazed at what has sugar in it. Keep sugar to a minimum (less than 50g
FOOD + DRINK
of sugar daily).

Many people under-consume protein in their daily nutrition. Consuming too

INCLUDE PROTEIN little protein can lower your metabolic rate and cause your body to burn
WITH EACH MEAL muscle tissue for fuel. Include small amounts of protein with each meal to keep
your metabolism elevated and protect muscle tissue.

Skipping meals becomes very dangerous for the body. When you consistently
miss meals, you train you body to store what little food you do eat as body fat.
DO NOT SKIP MEALS This starvation mechanism is what your body will use for energy when you go
long periods without meals. Be sure to eat at regular intervals in order to keep
your metabolism primed and active throughout the day.

Sleep can be overlooked when it comes to weight management. The human

GET PLENTY body is very active while you’re resting. It’s at these times that the body heals
OF SLEEP itself, metabolizes nutrients and repairs muscle. Getting adequate and quality
sleep is very important.

Alcohol is toxic to the human body. When alcohol is consumed, many normal
ELIMINATE OR bodily processes, such as muscle repair and metabolism, are essentially
REDUCE ALCOHOL shut off. Many calories from alcohol are stored in the body. By eliminating
CONSUMPTION these calories and keeping the metabolism active, you’ll greatly enhance your
chances of success.
APPROVED FOODS
LEAN PROTEIN 1oz. = 6g Protein | 1 Serving Size = 20-30g

FOWL: 3-5 oz. 95% Lean Ground Turkey, Boneless / Skinless Chicken Breast, Turkey Breast.

RED MEAT: 3-5 oz. 95% Lean Ground Beef, Bison, Eye of Round Steak, Top Sirloin Steak, Venison

Bass, Bluefish, Catfish, Steamed Clams, Cod, Crab, Flounder, Grouper, Haddock, Halibut,
SEAFOOD: 3-5 oz. Sardines, Swordfish, Tuna, Lobster, Mackerel, Steamed Mussels, Scallops, Shrimp,
Snapper, Trout, Roughy:

EGGS: 3-5 Large Egg Whites, Occasional Whole Eggs

LOW FAT DAIRY: 1 c. Cottage Cheese, Low-fat Milk, Part-Skim Cheese, Yogurt

VEGETABLE PROTEINS: 4-5 oz. Tempeh, Tofu, Seitan, Soy Burgers, Soy Jerky, Soy Sausage, Soy Bacon

MILK PROTEIN SUPPLEMENTS Casein, Milk Protein Blends, Whey

STARCHY CARBS 1 Serving Size = 15-20g FATS 1 Serving Size = 7-10g

BEANS: 1/2 c. Black, Lima, Pinto, Red Almond Butter, Natural Peanut
BUTTERS: 1 oz.
(cooked) (unprocessed) Butter, Low-Fat Spreads

Whole Grain Breads, Cereals DAIRY: 1 oz. Egg Yolk, Soft & Hard Cheeses
GRAINS: 1/2 c.
(wheat, rye, bran), Oats
Almonds, Cashews, Macadamia
NUTS: 1 oz.
RICE: 1/2 c. Nuts, Pecans, Walnuts
Whole Grain, Wild (unprocessed)
(cooked)
OILS: 1-2 Tbsp. Fish, Flax, Olive, Safflower
POTATOES: 3 oz. Sweet, White, Yams
SEEDS: 1-2 oz. Pumpkin & Sunflower Seeds
PASTA: 1/2 c.
Flax or Whole Grain
(cooked) Avocado (1/4), Guacamole (3oz.),
OTHER Olives (8), Hummus (2-3 Tbsp.),
SQUASH: 3 oz. Acorn, Butternut, Winter Vinaigrette (1-2 Tbsp.)

OTHER: 1/2 c. Black-Eyed Peas, Peas, Sweet

(cooked) Corn, Lentils
FREE FOODS
Use these foods to enhance the
FRUITS FIBROUS CARBS flavors of the other foods in your
1 Serving Size = 1/2 c./Med. Fruit 1 Serving Size = 1 c., 15-20g Carbs meal plan. You can have as much
as you’d like:
Achiote Paste; Chili Varieties
Apple, Applesauce (natural), Artichokes, Asparagus, Alfalfa Sprouts,
(Jalapeño, Serrano, Pasillo,
Apricots, Cantaloupe, Grapefruit, Bell Peppers, Broccoli, Brussels Sprouts, Habañero); Garlic; Ginger; Green
Grapes, Honeydew, Kiwi, Lemon, Bamboo Shoots, Cabbage, Carrots, Onion; Herbs (e.g. Mint, Basil,
Mango, Mixed Berries, Nectarine, Cauliflower, Celery, Collard Greens, Rosemary, Parsley, Cilantro); Hot
Orange, Papaya, Peach, Pear, Cucumber, Eggplant, Garlic, Green Beans, Sauce (Tabasco or Mexican only);
Pineapple (unsweetened), Plum, Kale, Lettuce, Mushrooms, Radishes, Lemon/Lime Juice; Mustard;
Tangerine, Tomato, Watermelon Spinach, Summer Squash, Zucchini Spices (salt-free); Vinegars
1,250 CALORIE MEAL GROUP FOOD PORTION SERVING SIZE CALORIES* TOTAL

MEAL PLAN 1
Protein 3 eggs 12g (1 serv) 210
330
Carb 1 whole wheat English muffin 30g (2 serv) 120

Eat several small meals Protein 3 oz. skinless chicken breast 21g (2/3 serv) 120
throughout the day to keep a 2 Carb 1/2 c. cooked sweet potato 15g (1 serv) 110
230
steady energy level. Allow 2-3
hours between each meal. Protein 3-4 oz. lean meat of choice 21g (1 serv) 140

3
Use the serving guidelines Carb 1/2 c. cooked brown rice 15g (1 serv) 110
310
below to develop additional Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 15
meal plans that meet your
calorie requirements and food Fat 1 Tbsp. vinaigrette dressing 7g (1 serv) 45
preferences: Protein 3-4 oz. lean meat of choice 21g (1 serv) 140

DAILY SERVING TOTALS 4 Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 100 270
4 servings protein Fibrous Carb 1 c. broccoli 15g (1 serv) 30
5 servings carbohydrates
Protein 3 oz. white fish 20g (2/3 serv) 80
1 servings fat 5 Fibrous Carb 1 c. broccoli 15g (1 serv) 30
110
3 servings fibrous carbohydrates
*Caloric values listed are approximate and are based on information from the USDA’s National Nutrient
Database for Standard Reference Release 27: http://ndb.nal.usda.gov TOTAL CALORIES: 1,250
1 serving carbohydrates = 15-20g
1 serving proteins = 20-30g
1 serving fats = 7-10g

1,500 CALORIE MEAL GROUP FOOD PORTION SERVING SIZE CALORIES* TOTAL

MEAL PLAN Protein 3 eggs 30g (1 serv) 210

1 Carb 1 whole wheat English muffin 30g (2 serv) 120 430

Eat several small meals Fat 1 Tbsp. natural peanut butter 7g (1 serv) 100
throughout the day to keep a Protein 3 oz. skinless chicken breast 30g (1 serv) 120
steady energy level. Allow 2-3 2 Carb 1/2 c. cooked sweet potato 15g (1 serv) 110
230
hours between each meal.
Protein 3-4 oz. lean meat of choice 30g (1 serv) 140
Use the serving guidelines
Carb 1/2 c. cooked brown rice 15g (1 serv) 110
below to develop additional
meal plans that meet your
3 Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 15
310

calorie requirements and food Fat 1 Tbsp. vinaigrette dressing 7g (1 serv) 45

preferences:
Protein 3-4 oz. lean meat of choice 30g (1 serv) 140
DAILY SERVING TOTALS
5 servings protein
4 Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 100 270
Fibrous Carb 1 c. broccoli 15g (1 serv) 30
5 servings carbohydrates
5 servings fat Protein 4 oz. white fish 30g (1 serv) 110

3 servings fibrous carbohydrates 5 Fibrous Carb 1 c. broccoli 15g (1 serv) 30 260

1 serving fruit Fat 1 Tbsp. extra virgin olive oil 7g (1 serv) 120

1 serving carbohydrates = 15-20g *Caloric values listed are approximate and are based on information from the USDA’s National Nutrient
TOTAL CALORIES: 1,500
Database for Standard Reference Release 27: http://ndb.nal.usda.gov
1 serving proteins = 20-30g
1 serving fats = 7-10g
1,750 CALORIE MEAL GROUP FOOD PORTION SERVING SIZE CALORIES* TOTAL

MEAL PLAN 210

Protein 3 eggs 30g (1 serv)

1 Carb 2 slices whole wheat toast 30g (2 serv) 150 460

Fat 1 Tbsp. natural peanut butter 7g ( serv) 100
Eat several small meals
Protein 3 oz. skinless chicken breast 30g (1 serv) 120
throughout the day to keep a
steady energy level. Allow 2-3
hours between each meal.
2 Carb 1/2 c. cooked sweet potato 15g (1 serv) 110 400
Fat 1 oz. mixed nuts 7g (1 serv) 170

Use the serving guidelines Protein 3-4 oz. lean meat of choice 30g (1 serv) 140
below to develop additional Carb 1/2 c. cooked brown rice 15g (1 serv) 110
meal plans that meet your 3 Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 15 310
calorie requirements and food
Fat 1 Tbsp. vinaigrette dressing 7g (1 serv) 45
preferences:
Protein 3-4 oz. lean meat of choice 30g (1 serv) 140
DAILY SERVING TOTALS
6 servings protein
4 Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 100 270
Fibrous Carb 1 c. broccoli 15g (1 serv) 30
6 servings carbohydrates
Protein 3 oz. white fish 30g (1 serv) 80
5 servings fat
3 servings fibrous carbohydrates 5 Fibrous Carb 1 c. broccoli 15g (1 serv) 30 230

1 serving fruit Fat 1 Tbsp. extra virgin olive oil 7g (1 serv) 120

1 serving carbohydrates = 15-20g 6 Protein 1 c. 2% cottage cheese 30g (1 serv) 180 180
1 serving proteins = 20-30g
*Caloric values listed are approximate and are based on information from the USDA’s National Nutrient
1 serving fats = 7-10g Database for Standard Reference Release 27: http://ndb.nal.usda.gov TOTAL CALORIES: 1,750

2,000 CALORIE MEAL GROUP FOOD PORTION SERVING SIZE CALORIES* TOTAL

MEAL PLAN
Protein 3 eggs 30g (1 serv) 210

1 Carb 2 slices whole wheat toast 30g (2 serv) 150 460

Fat 1 Tbsp. natural peanut butter 7g (1 serv) 100
Eat several small meals Protein 3 oz. skinless chicken breast 30g (1 serv) 120
throughout the day to keep a
steady energy level. Allow 2-3
2 Carb 8” whole wheat tortilla 30g (2 serv) 120 410
Fat 1 oz. mixed nuts 15g (1 serv) 170
hours between each meal.
Protein 3-4 oz. lean meat of choice 30g (1 serv) 140
Use the serving guidelines Carb 1/2 c. cooked brown rice 15g (1 serv) 110
below to develop additional 3 Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 15 310
meal plans that meet your Fat 1 Tbsp. vinaigrette dressing 7g (1 serv) 45
calorie requirements and food Fruit 1 c. apple slices 15g (1 serv) 50
preferences:
Protein 3-4 oz. lean meat of choice 30g (1 serv) 140
DAILY SERVING TOTALS 4 Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 110 410
6 servings protein Fibrous Carb 1 c. broccoli 15g (1 serv) 30
6 servings carbohydrates Fat 3 Tbsp. hummus 7g (1 serv) 80
5 servings fat Protein 3 oz. white fish 30g (1 serv) 80
3 servings fibrous carbohydrates 5 Fibrous Carb 1 c. broccoli 15g (1 serv) 30 230
1 serving fruit Fat 1 Tbsp. extra virgin olive oil 7g (1 serv) 120

1 serving carbohydrates = 15-20g 6 Protein 1 c. 2% cottage cheese 30g (1 serv) 180 180
1 serving proteins = 20-30g
1 serving fats = 7-10g
*Caloric values listed are approximate and are based on information from the USDA’s National Nutrient
Database for Standard Reference Release 27: http://ndb.nal.usda.gov
TOTAL CALORIES: 2,000
FINAL THOUGHTS

Move toward your goals

A healthy, fit body isn’t just about food and exercise (though that’s important).
It’also about how you think and feel, and what’s important to you.

Imagine your Perfect Day.

Imagine you’ve succeeded, and you’ve gotten everything you wanted. What’s happening? What
are you doing? What’s around you? What’s better?

Now, see if you can do a tiny piece of your Perfect Day, today.
This could be as simple as spending 30 seconds doing a little extra to work towards your goals. Or
tacking up a picture of what your Perfect Day might look like.

Or pretending, if only for a moment, that you have already become that person you want to be. That you
already live the way you want to live, and feel how you want to feel.

The more you can imagine yourself living your goals, the more real they get.

Don’t worry about being stuck with what you don’t want. You’ve already started taking
steps towards change.

Focus on moving toward what you do want.

Reward yourself for every small victory. Everything counts, no matter how little.

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FREE Nutrition Guide
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