flexible dieting meal plan & guide - fit with tab · sport of bodybuilding. wow!!! ......

Tab’s Flexible Dieting Guide � of �1 52

Copyright Tabitha Goldsmith -2016 www.fitwithtab.com

TAB’SFLEXIBLEDIETING

TabithaGoldsmith

Progress Not Perfection

http://www.fitwithtab.com


Table of ContentsChapter One: Intro

Chapter two: About me and why I love IIFYM

Chapter three: What is your GOAL?

Chapter four: What is a “Macro” and Plant based diet

Chapter five: How to set up MFP for Success

Chapter six: Foundation Meals: “clean” vs “IIFYM” sample menu

Chapter seven: PRE and POST Workout nutrition based on goals

Chapter eight: Treat meals and how to fit them

Chapter nine: Kids, Food and a Social Life

Chapter ten: Accelerated Fat loss options & when to change macros

Chapter eleven: How to build solid muscle AND lose fat for good

Chapter twelve: How to maintain without MFP

Chapter thirteen: The Sample Meal Plan




Chapter 1: Introduction of Tab’s Flexible Dieting Guide The concept of flexible dieting without any real outline to follow can be super overwhelming. As is anything new when we first start! I hope that you find this book helpful, with clear applicable examples to put into play today. And although I am in LOVE with the concept of flexible dieting, in my 15 years experience as a trainer, I have found 2 things to be most important in getting results:

1-Believe in Yourself. Create a new story and get rid of your old one.I believe much of life is a mind game and perspective plays a giant roll in getting results. Our attitudes (beliefs) have the ability to make or break any area of life: our relationships, our jobs, our diets, and our happiness. We all have the power to be more successful, healthier, and happier, BUT it starts with transforming our thoughts first. After we get that down, the rest will follow.

2- Build Healthy habits.Welcome to the 4 week Advanced or 8 Week Challenge! Follow the plan and get results. If you find this layout to be to strenuous, do NOT quit but modify as needed. Stay consistent, the results will come.

Intro: What is this all about?At a quick glance, you may assume #IIFYM is all about ice cream, pizza and donuts. But let’s be real, someone with a fit, toned body is not fueling it with garbage regularly. Instead, we fit bits and pieces of the “treats” into our regular meals- PLANNED. In this book you will learn about how to track macronutrients, when and what treat meals actually FIT the plan, and how to make it work for you to maximize results.

Flexible Dieting is a term used to describe an eating method I have come to love! It is also know as IIFYM, an acronym for If It Fits Your Macros and it is becoming one of the fastest growing dieting trends. I am not one to typically hop on the latest diet fad, because most are just that, a fad. But after experiencing such a transformation myself, I am sold on the liberating concept of no restrictions while “dieting”. However there are some KEY guidelines I’ve found helpful to ensure long-term success.

1. Have a solid foundation of healthy, whole food based meals you ENJOY. That last one is important. If you do not enjoy the food you eat, what else is worth living for? HA! From there you can plug in the treat meals you want to splurge on and decide if it is worth your macros. Or just hold off and indulge on your free treat meal night.




2. Track during the week then practice common sense and intuitive eating 1-2 days over the weekend. This really helps tune into what your body needs vs. wants without feeling out of control.

3. This also plays into the maintenance of IIFYM. There are many different opinions here but I believe if you have been tracking macronutrients and are now at your goal weight/look, usually you can go untracked and still eat within your numbers. This program doesn’t mean you have to be a slave to MFP, use common sense.

4. No back-to-back junk. This mindset helps me a ton. It could be during the day (a big pancake breakfast doesn't mean “bad eating” all day) or just a splurge day that you felt over indulgent. Get back on track that next meal!

5. Never miss a Monday workout. This just helps to refocus your week, especially if you enjoyed a treat meal weekend. The goal is to create NEW habits in place of the old ones. 6. Know that you will “mess up” and learn to forgive yourself RIGHT AWAY. I do not care what type of lifestyle you follow, sometimes what you want to eat or choose to eat, just does not “fit your macros”. Take responsibility for the food you consume. Expect setbacks, we all have them. Try to understand the root of why you may have Over-eaten and move forward. THAT is when the magic happens.

Why is Flexible Dieting (IIFYM) so popular?Because it revolves around the concept that dieters can eat ANYTHING as long as it fits their prescribed set of macros. This is refreshing for many who are coming from most other dieting trends that are very restrictive (Read my story to learn why I think this is AMAZING)

With “If It Fits Your Macros” (Flexible Dieting):• There are no forbidden or “bad” foods.• People feel they can eat “normally” again.• It’s much easier to stick with during social events.• People can generally eat more and eat the foods they love while still reaching

their weight loss or muscle building goals.Just use the hashtag #iifym on Instagram and you’ll see a ton of people that have been successful with this new method of eating. Feel free to follow me at @fitwithtab or use the hashtag #fitwithtab to share your success story!

How does it work?The whole idea of IIFYM revolves around two main concepts: establishing your personal TDEE (Total Daily Energy Expenditure) and establishing your personal set of daily macros (macronutrient) targets. This can be done a variety of ways. In fact, run a quick google search to find a TON of information and there are many different calculators to assist you. I’ve found however, that even these options get confusing, and there is definitely A LOT to weed through. I recommend for simplicity using MyFitnessPal and hope to teach you a basic way to utilize this free app exclusively to determine your macros. Even while on competition prep this is all I need! However, if you are looking to advance, you can always try out the MFP Premium version for $10/month. This allows you to use only grams vs. percentages for macros goals, among other things.



https://instagram.com/explore/tags/iifym/


CHAPTER 2: Tab’s story Oh Boy. OK friends, if you’ve been with me for awhile now you may have

noticed my ability to talk. And talk. And talk. Especially when it is something I am so passionate about! Have I shared that by junior high school I was taking my sister and sweet neighbor, Kim, through workout videos and laps around the neighborhood for exercise? Made properly portioned lunches, counted out cracker servings and oh so strategically divided a Mc Donald's hamburger into THREE sections for us to share, on more than one occasion. Yeah. Who shares that tiny thing?!

A seed was planted early on and by the grace of God he has somehow used me to inspire others, often through my very own mistakes. But they say that is the best way to learn. Don’t be afraid to fall down. Make mistakes. Then get back up and grow! During the transition from 6th to 7th grade (entering middle school) I grew a ton. This was certainly a pivotal point in my chosen road. Like many kids, I was bullied for my weight. My memory is cloudy on many things but the last 3 months of my 6th grade year seem as clear as day. I wasn’t obese, just chubby although I had no idea. Which looking back was a blessing. Social media now puts a giant light on that topic for girls much younger. Crazy how self-esteem can be crushed so quickly at that age. Each day I watched the clock, counting the minutes until the final bell rang and I could go home. Each day I came home crying that all of my “friends” turned on me, siding with the bullies. Looking back, this was the start of what I now like to think of as character building. Tenacity. I could have used food to cope with my emotions (which I’ve done many times) but instead I asked my step dad how to lose weight. He started running with me and we talked about healthy choices. I read and researched everything possible. Although naive, this was the start to my fitness journey.

Over the years my desire to become “healthy” grew. Looking back that definition is blurry, but I was always very eager to learn. I have BOXES of food logs, hand written from middle school through college. Part of this was a desire for control and part of it was a never-ending attempt for “perfection”, which as we know is never achieved. Tell that to a stubborn, know-it-all and see how far you get! I was determined. And as an athlete in school, this focus served me well. Although I was never the best player on the team, I always worked hard. The problem however lies when you directly link your “results/performance” with your self worth. Ahhh what a delicate line this can be.

Throughout the years my confidence grew but I was still never fully satisfied with my body. In 2000 I attended college at Central Michigan University and knew right away what field I wanted to enter. It was there I met a friend who introduced me to the sport of bodybuilding. WOW!!! I was in awe. You can transform your body through strength training?! I thought running was the only way to a “thin and toned body”. Although I lifted weights in high school moderately, this was a new concept. And looking back, another pivotal point in my fitness journey. I was introduced to a professional competitor who wrote me a meal plan and cardio script (in combination with my weight lifting). I signed up for my first Figure Competition in August of 2002. Being on stage was an exhilarating experience and well worth the efforts. The accomplishment I felt when hitting my workouts, staying focused on a strict diet, and reshaping my body was greater then any marathon or road race. It required not only




the exercise commitment, but the nutrition discipline that I thrived on. What I didn’t realize was how depressed I would feel after it was all over. There was no coaching on post competition diet and I rebounded horribly, gaining all the weight back within a few months. I also created a very negative relationship with “bad or good” foods that caused many restrictive/binge cycles. This pattern went on for years with no idea how to stop it. I became desperate, looking into fad diets (all fruit, master cleanse, cabbage soup…) all ended in failure. What a HORRIBLE way to feel! So I ate more. Can anyone relate? “Bad food” made me feel so good, even for just a few minutes. Then the guilt would set in. The disgust. The lack of “self control” as a personal trainer and fitness professional was embarrassing. Every couple of months I would reset my goals, determined to “do it” this time. I would look back at old competition photos and dream of hitting the stage. Each time I failed at my traditional “bodybuilder” style diet. I mimicked the strict 1200 calories limit I was put on in 2002, along with hours of cardio and heavy weight lifting with NO visible results. Twice I started to “diet down” with a show date in mind, and both times I failed, leaving me in what I look back at now as a depressed state. What was wrong with me? I remember googling binge eating disorders while living in Arizona, printing the material and hiding it in my journal. Although technically I didn’t fit the “definition”, there were some serious issues with food that needed to be worked out.

My poor husband (fiancé at the time) tried to comfort me but it was hard for him to understand. What he did gather through my circle of bodybuilding friends (all of which struggled with similar food issues) was that this “sport” was incredibly unhealthy. I realized this goal was not attainable, I just wasn’t disciplined enough and now I see God had other plans. Shortly after getting married we started a family. Becoming a mom was the most amazing gift I will ever receive. It changed me to my core. This miracle of life, my first-born son, was created and grown in the body I never full accepted. WOW!! How amazing. I can truly say this changed my perspective. My confidence as a curvy, softer mom was greater than at any other time in my life. God knew. Shortly after baby #1, (Elijah), we had baby #2, Emery, who flipped our world upside down. Many hospital stays, surgeries, therapists and uncertainties during this stage. He was diagnosed with Down syndrome. Suddenly what my body looked like didn’t matter. My strong able body was nothing to complain about when my sweet son worked so hard to breath or eat. Not sitting up until 13 months old, walking at 2.5 years old. Each seemingly easy task was Mount Everest to him. God continued to teach me. Continued to show just how valuable I am through the loving eyes of my children. They are my why.

Fast-forward to 2016, I am the mom of 4 crazy boys, the wife to my hero, Andy. Aside from my heavenly father, Andy is the reason I am the person I am today. Not only a loving, supportive husband and amazing daddy, but the voice of reason in my chaotic world. We are complete opposites yet match together like a puzzle. I jump all in all the time and he is my balance, THANK YOU GOD. So when I began planting seeds during my 4th pregnancy about a desire to compete again, he naturally cautioned me. With a big fat “NO WAY”. But I was excited and optimistic. For almost a year I researched flexible dieting, otherwise know as IIFYM (If It Fits Your Macros). A popular trend that allows any fitness enthusiast some wiggle room to enjoy “treat meals” while still seeing amazing results, even bodybuilders! Well duh?! Doesn’t that seem to make the most




sense? A BALANCED diet while still getting “stage lean” if desired. A diet that eliminates frustration around social events, food anxieties, impulsive eating or daily pre-packed foods. Sign me up! Sounded like a great fit for a busy mom on the go! Sounded like a great fit for ANYONE wanting results while living a balanced life. Was it too good to be true? My excitement continued to grow and I decided to use this approach post-baby #4 instead of my traditional “clean eating” with “cheat days” (which often resulted in cheat weekends). After 6 months I KNEW this was for me. There was hope after all for this mom to compete as a bodybuilder! I promised my husband if it began to affect our family, my mood or our lifestyle, I would quit. Thankfully I can report that I’ve already “won” in my mind. Andy is by no means into fitness, however he states: “It is completely different than before and doesn’t affect us one bit.” MISSION ACCOMPLISHED. I eat dinner with my family. We go out for ice cream. We’ve continued with Friday Fun night ending with pizza, popcorn or both. I’m not doing endless cardio! But each move has a strategic plan. Which sometimes means just be listening to my body and using an intuitive eating approach on the weekends. As icing on the cake I have now competed and place 3rd then 2nd at both nationally qualified NPC shows, out of almost 20 girls in my class! It was such a great experience! Competing in bodybuilding is NOT easy or for everyone, but I truly love it. The concept of “flexible dieting” has been life changing for me. I hope that you get something useful out of this book too. Thank-you for investing in me and my program. I am here to help you succeed, you can always reach out: [email protected].

My “WHY”. My HEART. My SOUL. My PASSION.

(YES, the extreme fake tan is a MUST and is not the “real me” as you can see) xoxo



mailto:[email protected]


CHAPTER 3: What is your GOAL? Set your goals and make them happen.Goals big and small can be the stepping-stones to a happier life and the way we set them can make the difference in achieving them. Having goals for things we want to do and working toward them is an important part of being human. The path toward our goals may not always run smoothly or come easily, but setting and achieving goals is part of what makes LIFE GOOD. It gives us a sense of meaning and purpose. It points us in the direction we want to go and gets us interested and engaged. All of which are great for overall happiness.

Aristotle said over 2000 years ago, “Well begun is half done.” And with regards to goals, he’s right! Paying attention to how we set our goals will make us more likely to achieve them. Achieving them makes us feel good about ourselves and accomplished in our lives.

Never set or actually achieved a goal? Don’t worry, you are not alone, but it doesn’t have to be as intimidating as some may think. Use this as a guide to help set your goals, and they do NOT need to be exclusive to fitness!

Decide: Think of something you want to do or work towards. It doesn’t matter what, as long as it is something you want to do. Ideally something you’re invested in or feel excited about. It should be something you want to achieve for YOU and not for someone or something else. It can be a big thing or even multiple small things that lead up to your final goal! That is why I incorporate fitness assessment workouts and non-scale related goals into my challenges. It helps if your small goal is something just a little beyond what you currently can do, it will help stretch us and be very motivating!

Write it Down: Carefully. Writing down our goals increases our chances of sticking with them. Write down how you will know you have reached your goals and when you’d like to achieve them. Use the SMART method outlined below. Create a visualization board to look at during the day. Ask yourself, what will it “look” like and how will you feel when you’ve done it? How does it connect to who or what you value in your life? Describe your goal in specific terms and timescales (IE: I want to decrease my 5k race time by 1 minute by the end of August) rather then “I want to run faster”. Write your goals in terms of what you want, not what you don’t want. For example, “I want to be able to wear my favorite skinny jeans again” rather than “I don’t want to be over weight anymore”.

Tell someone. Telling someone we know about our goals also seems to increase the likelihood that we will stick at them. This is part of the reason being active in the private Fit with Tab FB group can be so powerful!! You have a built in support network of encouragers to keep you accountable.




Break your goal down. This is especially important for big goals. Think about the smaller goals that are steps on the way to achieving your bigger aim. Sometimes our big goals are a bit vague, like 'I want to be healthier'. Breaking these down helps us be more specific. So a smaller goal might be 'go running 3 times per week' or even 'to be able to run around the park in 20 minutes without stopping'. Write down your smaller goals and try to set some dates. Having several smaller goals makes each of them a bit easier and gives us a feeling of success along the way, which also makes it more likely that we'll stay on track towards our bigger goal.

Plan your first step. An ancient Chinese proverb says “the journey of 1000 miles starts with one step”. Even if your goal isn't to walk 1000 miles, thinking about the first step on the way will really help to get you started. Even if you don't know where to start there's no excuse - your first step could be to research 'how to…' on the internet or think of people you could ask, or SIGN UP for a Challenge! Then think of your next step…and the next…

Keep going. THIS IS SO IMPORTANT. Working towards our goals can sometimes be difficult and frustrating - so we need to persevere. If a step you're doing isn't working, think of something else you could try that still moves you forward, even a tiny bit. If you're struggling, ask people you know for their ideas on what you could do. They may help you see a different way. Thinking about different ways of reaching our goals makes it more likely we'll be successful. If you're really stuck - take a break and then




re-read the goal you wrote down when you started. If you need to adjust your goal - that's ok too. Then think about a small next step…

Celebrate. When you reach your goal take time to enjoy it and thank those that helped you. Think about what you enjoyed and learned along the way. Now, what is your next goal or project going to be? Maybe signing up for the Advanced Challenge…

My Goals:Getting back on stage to compete in bodybuilding has been a goal of mine since the last show in 2002. But 15 years is a long time in between! Although I failed at many attempts, I didn’t give up. I set other goals along to keep me motivated. I’ve did countless 5 and 10k races, several half marathons and a full 26.2 mile run. But these are not my greatest victories. It was getting “back on track” and finding inspiration when I felt like I wasn’t doing good enough. You do not need to run. You do not need to step on stage in a bikini. But you do need to find what lights a fire in your heart and GO AFTER IT. I promise you will not regret it.

I believe in you. From the deepest place in my heart I KNOW YOU CAN. And I’m here to support you. SET A GOAL TODAY.




CHAPTER 4: What is a macro? Nutrients are substances needed for growth, metabolism, and for other body functions. Macronutrients are nutrients that provide calories or energy. The prefix macro is from the Greek and means big or large, used because macronutrients are required in large amounts. There are three broad classes of macro-nutrients: proteins, carbohydrates, and fats.

PurposeThe main function of macronutrients is to provide energy, counted as calories. While each of the macronutrients provides calories, the amount provided by each varies. Carbohydrates provide four calories per gram, protein also four, while fat provides nine. Macronutrients have specific roles in maintaining the body and contribute to the taste, texture and appearance of foods, which helps to make the diet more varied and enjoyable.

In the fitness world the term ‘macros’ means the macronutrient distribution of these three macronutrients as percentage of total calories consumed or grams (MFP helps identify), that a person aims to eat in a day. The ‘ideal’ percentage split is an individual and goal dependent thing. Whereas, some people thrive on a higher carbohydrate diet, others prefer diets high in fat or protein. Indeed, within a certain range there is the freedom of shifting the nutrient ratios according to the personal preference. As is often the case, there is no ‘one size fits all’ solution. However with my online Challenges, I give the best-suited range possible for such large groups and tailor based on feedback if needed.

Not to run the risk of becoming deficient in a certain nutrient, the macros of a healthy individual should be somewhere within the acceptable macronutrient distribution ranges (although sometimes carbohydrates are cycled lower based on goals):

• 35-55% of consumed calories should come from carbohydrates• 20-35% from fat• 15-35% from protein

A possible danger of a chronic overconsumption of one of the nutrients may result in the inadequate intake of other essential nutrients, which is why you need a solid foundation of healthy, enjoyable meals.

Specifics:Carbohydrates are an important fuel source for the human body. Especially for endurance athletes, insufficient carbohydrate intake can lead to a decrease in athletic performance. There are two different types of carbohydrates: simple (fruit, milk, sugars,




white breads) and complex (whole grains, high fiber choices). Both incredibly important for fueling the body and building lean muscle.

Besides providing energy to the body, dietary protein is also required for growth (especially by children, teenagers, and pregnant women), tissue repair, immune system function, hormone and enzyme production, and for lean muscle mass and “tone” maintenance. When eaten, the proteins contained in foods are broken down into amino acids which build and repair tissue. There are 20 amino acids and the body can make some of them from components within the body, but it cannot synthesize nine of them, accordingly called the “essential amino acids” since they must be provided in the diet.

Fats have numerous important functions in the human body. They are essential building blocks for many molecules and are essential for the absorption of fat-soluble vitamins A, D, E and K and carotenoids. Essential fatty acids are required for the formation of healthy cell membranes, proper brain and nervous system development and function and hormone production. Insufficient fat intake can lead to scaly skin, dermatitis, and reduced growth. Eating a low fat diet (less than 15% of calories) can harm health and athletic performance.

MICROnutrients: Micronutrients are different from macronutrients (like carbohydrates, protein and fat) because they are necessary only in very tiny amounts. Nevertheless, micronutrients are essential for good health, and micronutrient deficiencies can cause serious health problems. Micronutrients include such dietary minerals as zinc and iodine, and they are necessary for the healthy functioning of all your body's systems, from bone growth to brain function. Without these vitamins and minerals, serious health problems can occur. This is why it is critical to eat a variety of whole grains, fruit and vegetables, and lean proteins. Enter flexible dieting!! Unlike many other “diets” it does NOT eliminate whole food groups (unless needed for ethical or allergy reasons). In my opinion, this is the best long-term plan I have come across that offers solid results while maintaining hormonal balance. This is key for women in particular.

Plant based:Many individuals, following a plant-based diet often have the difficulty of balancing their macros to get the desired distribution. The most common problem is overdoing on carbs or fat and not getting enough protein. It often is a challenge to find the right food combinations to hit the desired targets, especially for protein. For this reason, it is critical to strike a balance between the consumed foods. There are different food categories most whole foods fall into, either they are high in carbs and lower in protein and fat, or high in fat and lower in protein and carbs or some of them have a near equal amount of all three macronutrients. Category four (vegan high protein food) consists mostly of protein that was isolated from other sources. To avoid the problem of overconsumption of carbs or fat and not getting enough protein, a meal plan should include food from all 3 or 4 categories (depending on individual goals) and not only from one category. It is optimal to plan what to eat a day or even the week ahead.




However, use this chart from sciencestrength.com if you realize in the course of the day that you had:

• too many carbs -> choose food from categories 2, 3 & 4• too much fat -> choose food from categories 1, 3 & 4• too many carbs and too much fat -> choose food from categories 3 & 4

for the rest of the day.

�This chart is also a GREAT guide for a fully balanced animal based diet in regards to macro ratios. Basically if one meal is heavy in carbs, the next meal needs to balance that with protein and/or fats. It will get easier the more you do it!

Bottom line, it is not too complicated to hit the desired macros on a plant-based (or meat based) diet. However, it requires the knowledge of the nutrient content of your food and some planning ahead. A proper balance of macronutrients (and micro nutrients) is essential in maximizing your results. MyFitnessPal is an excellent and FREE way to help figure it all out.


http://sciencestrength.com



CHAPTER 5: Setting MyFitnessPal Up

This chapter is comprised of many pictures pulled from healthyeater.com a great resource for flexible dieting. There are many websites that I have spent hours upon hours researching to compile the best information for you. Nowhere however, have I found a system that exclusively uses MFP as the “calculator” to base macro percentages. This is ALL I have used during my competition prep and also for the past year while losing the weight from baby #4. It is sufficient and simple although feel free to use additional tools to suit your goals. NOTE: When looking for an EXACT macro number look up under nutrition BEFORE entering in exercise (which changes macros). I don’t enter exercise until the end of the day for simplicity.

SET UP:1. Using your mobile device, download the free MyFitnessPal App from (Apple app store)2. Open the app and log in using your facebook or twitter account (easiest), or create an account using a valid email address.3. MyFitnessPal will then ask you to enter some information including your goals, fitness level, height, weight, age, gender, exercise level, and goals. Enter this information as directed (see picture below).

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4. The app will then construct a plan for you consisting of your TDEE (Total Daily Energy Expenditure) based on the information you provided. Be sure to choose your activity level based on Activities of Daily Living (ADL), which does not include regularly scheduled exercise. ADL typically occur as your “job” activity level but could also be a stay at home parent who is ON THEIR FEET all day. Use this to guide your activity level choice then manually log the exercise daily (or sync with device like Fitbit). To give you an idea, I use “active” as I RARELY sit down and am constantly moving!



http://healthyeater.com

https://geo.itunes.apple.com/us/app/calorie-counter-diet-tracker/id341232718?mt=8&uo=6&at=10l4LQ


Sedentary

If you’re sedentary, your daily activities include:• Activities of daily living only, such as shopping, cleaning, watering plants, taking

out the trash, walking the dog, mowing the lawn and gardening.• No moderate of vigorous activities.• Spending most of the day sitting (e.g. bank teller, desk job)• The majority of our population is in this category.

Lightly Active

If you’re lightly active, your daily activities include:• Activities of daily living such as shopping, cleaning, watering plants, taking out the

trash, walking the dog, mowing the lawn and gardening.• Daily exercise during your “job” that is equal to walking for 30 minutes at 4mph.

For an adult of average weight, this amount of exercise will burn about 130-160 additional calories.

• Spending a good part of the day on your feet (e.g. teacher, salesman)

Active

If you’re active, your daily activities include:• Activities of daily living such as shopping, cleaning, watering plants, taking out the

trash, walking the dog, mowing the lawn and gardening.• Daily exercise during your “job” that is equal to walking for 1 hour and 45 minutes at

4mph. For an adult of average weight, this amount of exercise will burn about 470-580 additional calories.

• Spending a good part of the day doing some physical activity (e.g. waitress, mailman)

Very Active

If you’re very active, your daily activities include:• Activities of daily living such as shopping, cleaning, watering plants, taking out the

trash, walking the dog, mowing the lawn and gardening.• Daily exercise during your “job” that is equal to walking for 4 hours and 15 minutes

at 4mph. For an adult of average weight, this amount of exercise will burn about 1,150-1400 additional calories.

• More intense exercise can be performed for less time. For example, jogging or biking for 2 hours per day (endurance training for a sport)

• Spending most of the day doing heavy physical activity (e.g. bike messenger, carpenter)

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Here’s how to manually adjust MFP GOALS • Before you enter anything into MyFitnessPal, you must decide whether you want the app or compatible device to track your daily exercise or not.• By tracking your daily exercise, it can give you an idea of how many calories you’re burning each day. • I do find that many devices tend to OVER estimate so I prefer to manually enter under exercise. • Please note that your macro goals will change once you add exercise in the cardiovascular section. I do not use the strength training section but instead search “strength training” UNDER cardiovascular exercise to get an estimated expenditure. • Remember your exercise calories will be added to your macro goals for the day. • Premium users ($10/month) may opt out of exercise calories being added to their

daily total, or may choose to have them distributed in 1% increments vs. the 5% default.

Your MFP total caloric availability is based on net calories:

Calories Consumed (Food) - Calories Burned (Exercise) = Net Calories

This means if you exercise, you will be able to eat more for that day. MOTIVATION!! For example, if your Net Calorie goal is 2000 calories, one way to meet that goal is to eat 2,500 calories of food, but then burn 500 calories through exercise.

Think of your Net Calories like a daily budget of calories to spend. You spend them on eating, and you earn more calories to eat by exercising.

• Realize, entering exercise makes tracking your macros more difficult because they are fluid, meaning the more exercise you do, the more carbs, protein, and fat you’ll have to eat to meet your daily goals. This is where using the percentage pie chart is helpful! Just stay close to your percentage goal. The individual macro grams are under nutrition so take note of them before adding exercise to get specifics and only eat back exercise calories if needed.

Here’s how to manually enter your macro percentages:1 From the home screen, click on the “More” button at the bottom of the screen.2 Then click on the “Goals” heading.3 Be sure to choose the appropriate ACTIVITY level.

*See explanation of activity levels above to help decide.4 Under the heading Nutrition Goals click on “Calorie & Macronutrient Goals“.

5. Now enter your percentages 40% carbs - 30% protein - 30% fat 6. IMPORTANT NOTE: if you are doing additional activity outside of my program

(ie: training for an endurance race) consider adding carbohydrates and decreasing fat (45% carbs - 30% protein - 25% fat)

7. Also very important in setting your macros is WEEKLY GOAL. Set to maintain if your not looking to drop pounds but instead tone up or lose body fat. If you have ANY weight loss goal begin at ONLY .5 lbs loss per week. This is important.




Start slow, follow the plan and re-evaluate in 1 week. Move to 1 lb loss after assessing how the first week went. Energy levels? Weight loss or even gain? Take progress pictures each week and compare!! Use that to determine the next step. If you cut too many calories up front, what happens when you hit a plateau? I want you to maintain that healthy, strong metabolism!

*NOTE: As mentioned before, do not stress hitting the exact number, especially at first. Give yourself a 2% variance either way (38-42% carbs, etc) and slowly that gap will get smaller as you become a macro tentrising master.

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Exercise Tracking Tips• Personally I like to enter all of my exercise manually by clicking the “+” and then

selecting “Exercise” (under cardiovascular) vs. syncing the steps or external device like a Fitbit (but this can be done, follow steps below)

• I will note for each workout what to “log” it as in MFP

Not Auto Tracking Exercise (Easiest)• To turn off activity tracking under the “More” button, select “Steps”• Then select “Don’t track Steps” (you would instead manually enter exercise), I do

this typically at the end of the day so I can keep a careful eye on my baseline macros (exercise adds more to your number)




Auto Tracking Exercise in MFP• If you prefer, allow MyFitnessPal to track your steps, and pair other apps like MapMyFitness and devices such as Fitbit. Just select “add a device” and sync.• Note: I’ve consistently found that FitBit OVERestimates your daily calorie burn so be

aware of this. • For any activity not tracked by these devices, you’ll have to enter manually. But

be careful not to “double dip” on exercise and add twice when it is automatically tracked.

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Tracking how much food you eat using MyFitnessPal & MACRO TIPS

1. To get started, click on the diary button at the bottom of the screen.2. Then click the “add food” button below the appropriate meal (see picture below).• You then can search for a food, enter it manually, or scan the barcode of the food you are eating with your device’s camera.• Adjust serving size as necessary and then click the check mark at the top of the screen.• The more you do this, the easier it gets as MyFitnessPal remembers your prior foods and suggest things you normally eat. 3. Look for food items with the green check in the top right corner. This means all of the macros are filled in and accurate. Often an item is listed but only has partial data for example missing fiber or sugar which I always track.4. Keep an eye on ADDED SUGAR. It is set at 15% of total calories and this includes


http://www.mapmyfitness.com/

http://www.fitbit.com/



all items (fruit and added sugars). Find this under nutrition- then nutrients.• Keep an eye on FIBER. Too much or too little can cause digestive issues.• Women typically aim for 25 g/day, men 38 g/day

5. TIP: When first starting, I find it easier to plug in my tentative menu for the day upfront. Usually I end up with 300-400 calories to “play with” at the end which helps with hitting macros numbers and being selective towards the end of the day (and I’m excited when I get to pick out a treat based on left over macros!)

EXAMPLE: If I have 25C-15P-10F left I might enjoy some Pirates Booty (macros 21C-3P-6F) with 2 slices of nitrate free chicken breast (macros 1C-12P-1F) and a La Croix all before bed! (yes it is OK if your not eating in surplus)

6. I know it is overwhelming at first!! But soon you will be a macro tracking machine. And as always, if tracking become too stressful STOP. This is NOT the only way! Common sense, intuitive eating and tuning into what your body needs will go a long

way.

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*It may be useful to purchase a digital food scale (doesn’t have to be exact one just a sample) to more accurately weigh your food and establish more accurate macro amounts.

4. Keep track of your macros as you eat or even plan ahead of time.• Scroll to the bottom of the diary screen and click the nutrition button.


http://www.amazon.com/Ozeri-Professional-Digital-Kitchen-Tempered/dp/B003MSZBSI/?tag=he0a5a-20



• It will then allow you to use the tabs at the top to see how your macros and calories are tracking for the day in question. “Macros” shows you a pie chart and percentages while “Nutrients” shows you the gram breakdown.

• Now you can see your progress for the day so far and how many grams short or over you are in meeting your daily macro goals.

Note: Once again, if you are tracking exercise, your macros will be constantly changing based on the amount of exercise you do that day, which can make meeting your goals more challenging and harder to plan for. Personally I enter my exercise at the end of the day because while on competition prep, I try not to “eat back” my exercise calories. Just helps me to manage the numbers easier. Find what works for you!

�5. At the end of each day click “Complete Entry”.

As You ContinueMyFitnessPal is designed to track your progress, so every 3-7 days you should weigh yourself using a digital scale and enter your weight by clicking the + button and then the purple weight button at the bottom of your screen.

Maintenance: Some people LOVE to track daily for years. Personally I like to track when reaching for a specific goal (like weight loss or a competition) but typically practice “intuitive eating” 1-2 days over the weekend. Once you hit your goal, and have practiced non-tracked weekends, you will have a good idea of how to maintain. As I have said before, common sense choices and listening to your body will still get you there.

MyFitnessPal has a lot of resources available to help you succeed such as:




• Reminders• Community support• Ability to save recipes, food/meals or copy other people’s meals• Track measurements • Add progress pictures • Premium version and even personal coaching. (additional cost)• The more you use MyFitnessPal, the more you’ll discover!

Limitations of Using MyFitnessPal with Flexible DietingThere are a few limitations with using MyFitnessPal to track your macros as part of the flexible diet.

• The app doesn’t allow you to enter macro amounts, but only percentages.• Macro percentages are in 5% increments however I have found this to still work

great for most people. Only the Premium Version will unlock the ability to do this. This runs $10 a month or $50 a year paid up front. Let me know if you decide to upgrade and if it was worth it!

• When you are tracking your exercise or food, sometimes things are recorded twice so pay attention! Just select and delete the duplicate by touching “edit” at the top of the diary then the small trash can.

Here is a helpful link to many online calculators, including macros although watch the percentage ratios: http://www.bodybuilding.com/fun/calculators.htm

Remember: Abs are made in the kitchen. We can out eat any workout! Stay consistent.


COMPETITION FACTS: Left pictures is 2 weeks out from my first body building

competition siting at 129.5 lbs (5’5’’) and 13.8% body fat. Right is 3 weeks later (day before second show) 5/28/16 on stage 127 lbs but am unsure of BF%. POST SHOW I

am up to 133 lbs and sitting comfortably, ready to build some more muscle!

http://www.bodybuilding.com/fun/calculators.htm



CHAPTER 6: Foundation Meals & IIFYM examples If you’re trying to meet even halfway decent micronutrient (vitamins, minerals and fiber) and macronutrient intakes, you will find yourself eating lean proteins (often animal derived but not required), dairy, nuts/seeds, whole-grain carbohydrates, vegetables and fruits. Instead of referring to these as “clean” foods, they are more properly labeled as “nutrient-dense.” The bulk of your diet should consist of the nutrient dense foods, making up your “foundation meals”. Have you heard of the 80/20 rule? 80% or more should be your fuel with the other 20% or less, comprised of not so “clean” or “empty calories” if you so desire. This offers a balance of social events, family treats and an overall decrease of anxiety around food. GAME CHANGER for me while on “bikini competition prep”.

It may take some time to wrap your head around this concept, but you’re only fooling yourself if you truly believe that a slice of pizza or grabbing some ice cream with your significant other is going to sabotage all your effort in the gym. The trick is to find foundation meals you ENJOY!!!! Thankfully flexible dieting allows for such vs. having to eliminate food groups or your favorite pasta. This is why although I give sample meal plans, you are free to adjust and tweak as needed. Find what you and your family enjoy. This is the secret to long-term success! This “diet” is really what you choose to consume daily, whether that be twinkies or broccoli.

The irony is that many people who adhere rigidly to the idea of “clean” eating will simply give in after a short period of time and go on absolute binge-a-thons (also called “cheat” days). Make no mistake, those binge episodes can and will wreak havoc on your body composition quickly. I have experienced this first hand many times in my past!

A Typical “Clean” Diet Vs. IIFYM Meal PlanPick up any mainstream bodybuilding, even many fitness, magazines and you’ll come across the same structured meal plan that I once followed to “get lean”. These are maintenance calorie levels for me but you get the picture.




Let’s take a look at an example of such a “clean” diet:

Typical “Clean” Diet (similar to what I followed in 2002 but much less calories)◦ Meal 1: 6 egg whites, 80g dry oats, 1 oz almonds◦ Meal 2: (Pre-Workout) 1 scoop whey protein mixed with 40g dry oats, 1 tbsp

Flaxseed oil◦ Meal 3: (Post workout) 2 scoops whey protein mixed with 50g simple-carb

solution (i.e. waxy maize or pure dextrose)◦ Meal 4: 6 oz grilled chicken breast, 1 cup cooked brown rice, 2 cups steamed

broccoli◦ Meal 5: 1 scoop whey protein mixed with 40g dry oats, 1 tbsp Flaxseed oil◦ Meal 6: 1 scoop casein protein, 1 oz mixed nuts, 2 cups steamed asparagus

Total Macronutrient Breakdown: 235g protein/215g carbs/80g fatTotal Calories: About 2,520

What a monotonous, bland diet. In fact, this type of dieting often leads to the loss of emotional pleasure that should normally come from eating. It’s sad that most people would see this diet and commend the individual on how “healthy” they eat when the reality is this diet is far from that. PS- It also creates stress around social or family events that most likely revolve around food. And if your anything like my family, we LOVE good food.

Let’s take a look at an example of an IIFYM meal plan that breaks down to the exact same macros as the above diet:Example IIFYM Meal Plan (similar to my prep in 2016 with obviously less calories)◦ Meal 1: 2 cup (~454g) nonfat greek yogurt mixed with ½ cup blueberries and 1

cup of Cheerios, 3-egg omelet with veggies and salsa◦ Meal 2: (Lunch at Chick-fil-a) 1 chargrilled chicken sandwich, 8-count order of

chicken nuggets, 1 small fruit bowl, 1 medium diet soda◦ Meal 3: (Post-workout) 1 cup low-fat cottage cheese mixed with 1 scoop whey

protein and 1 oz mixed nuts, 2 low-fat vanilla ice cream sandwiches◦ Meal 4: 1 cup cooked spaghetti noodles covered with half cup marinara sauce

and 12 oz of 93% lean ground beefTotal Macronutrient Breakdown: 235g protein/215g carbs/80g fatTotal Calories: About 2,520

Now, tell me, which of the above two meal plans would you genuinely like to eat? I’d guess that 99% of you are going to choose the IIFYM plan over the “clean” plan. Notice the flexibility in the IIFYM plan, allowing the individual to eat out and enjoy little indulgences here and there throughout the day. This is the only real reason I have been able to successfully prep for a bikini competition while managing a family of 6!! I have yet to pack any plastic containers of individual meals while my family enjoys something different. We eat the same foods although I might modify mine slightly to fit my macros.




Chapter 7: Pre and Post Workout Nutrition Eating the right food, at the right time, is crucial to getting the body you want. Whether your goal is weight loss, endurance or even preparing for a contest, your pre and post workout meals can make or break your success. Increasing your endurance for a marathon for example, requires a whole different nutritional approach than if you’re trying to build muscle. That is why I will break down my advice based on 5 specific goals, all of which work in conjunction with the Flexible Meal Plan to get you results! NOTE that the timing of your carbohydrates pre and post workout and critical in changing body composition. Make those carbs (AKA energy) WORK for you.

1. Goal: ENDURANCEYou need to be adequately fueled for endurance workouts lasting longer than an hour. Ideally, you want to eat 2-4 hours BEFORE your workout to have fuel for training. Meals should be largely carbohydrates, some protein and lower in fat and fiber, which can cause gastrointestinal distress during activity. Trust me, I’ve been there in the middle of a 15 miles run! Not pretty.

2-4 hours before you workout:Your plate should include half complex carbs (ex: sweet potato, brown rice), a quarter lean protein (ex: grilled meats or egg whites) and a quarter of easy to digest vegetables (green beans, tomato).Sample Meal: Eat 2-3 ounces of turkey with a slice of 2% cheese, lettuce, tomato and 2 tablespoons hummus on 2 slices of whole wheat toast, baby carrots, plus 6 ounces of low fat Greek yogurt with 1/2 cup berries and 1/4 cup granola and 20 ounces of water.

30 minutes before your workout (if needed):Carbohydrates and some protein should be on the menu. Consume 5-10 ounces of water or even a sports drink if a hot day to replace electrolytes.Sample Snack: Eat a whole-grain granola bar and a few almonds or a banana and a string cheese or a small protein bar. 5-10 ounces water.*NOTE: if you train early in the morning and cannot get in a full meal, chose one of the sample snacks and possibly bring additional energy (even jelly beans) with you if out for more than 60 minutes.

POST workout:Eat 45 minutes after your workout or sooner, then follow it up with a more complex meal within 2 hours. Aim for a 4:1 ratio of carbs to protein. Simple carbs (ex: chocolate milk and fruit) work best because they digest quickly and promote recovery faster when paired with a protein powder high in branch-chain amino acids. Typically low fat post workout so you get maximum absorption of nutrients to the muscle.

2. Goal: MUSCLE BUILDINGIn order to gain muscle, usually you have to eat more calories than what you need to maintain your weight. Pair this with strength training at the RIGHT intensity, and body




fat is replaced with lean mass, often leaving little change in the scale but a HUGE change in inches. You can eat all the protein in the world, but without adequate calories, you are not able to build muscle! Pre and post workout meals should aim for a 2:1 carb to protein ratio and close to a gram of protein per pound of bodyweight for the full day. Be sure when increasing calories to gain mass, you do it with quality foods such as complex grains (quinoa, couscous, oats) lean protein and fatty fish along with other healthy fats like nuts and nut butters.

2-4 hours before you workout:An ideal meal contains 1/3 each of complex carbs, lean protein and veggies on your plate. Add a dairy item to up protein and add calcium. Sample Meal: Eat 4-5 ounces grilled salmon, 1 cup quinoa (cooked), 1.5 cup beans and 8 ounces of low fat milk or 1/2 cup cottage cheese with 16-20 ounces of water.

30 minutes before your workout (if needed):Eat a small snack. The goal would be some carbs and quality protein with another 5-10 ounces water. Sample snack: 1/2 turkey sandwich on whole wheat bread and a few almonds; or beef/turkey jerky and a piece of fruit; or 6 ounces low fat Greek yogurt with berries.

Post workout:Eat something within 45 minutes of completing your workout and follow with a more complex meal 2 hours later. Aim for a 2:1 ratio of carbs to protein. Consuming 20-25 grams of quality protein jumpstarts muscle rebuilding after a workout. Replenish with simple carbs, rebuild with whey protein and rehydrate with fluid. Sample snack: Mix 1 scoop whey protein with water, 1 banana and 1 cup berries and blend with ice. Or mix 8 ounces low fat chocolate milk with 1/2 scoop whey protein (love this on the way home from gym, convenient and tasty). Or eat one protein bar with 40 grams carbohydrates and 20 grams protein. Typically low fat post workout so you get maximum absorption of nutrients to the muscle.

3. GOAL: Shed 20 pounds or moreA 1-2 lb weight loss per week is considered safe and reasonable to avoid compromising lean body mass. This requires a calorie deficit of 500-1000 calories a day through increased exercise or decreased calorie intake. Some people may lose more or less depending on the above variables each week or even hormones and stress will play a factor! I recommend against excluding any food groups but focusing on nutrient dense versus calorie density. Volume eating will be your best friend!!! Think low calories but lots on your plate…AKA veggies like spaghetti squash in place of pasta. Eliminate high sugar drinks and replace with unsweetened tea or water.

Pre and Post Workout Meals:These should be the same. Decrease starchier carbs to only 1/8 of plate and replace the remainder with fruits and veggies, which should take up half of your plate. Add a lean protein to 1/4 of plate for satiety and to help maintain muscle mass.




4. Goal: Dropping the last 5 lbsLeaning out is more difficult because you really have to get pickier about what you eat. One way to do this is by “cleaning up” what you typically eat. More whole foods and cut out the processed stuff. Limiting “treat meals” to once per week and stick to the plan the rest of the time. Similar to what we discuss in the 8 Week Challenge. Keeping calories adequate to match your daily need or drop them slightly under to help you reach those last 5 lbs.

2-4 hours before your workout:Divide your plate 1/4 complex carbs, 1/4 lean protein and 1/2 veggies with 16-20 ounces water. Sample Meal: Eat 3-4 ounces grilled chicken, 1 cup brown rice, 1-2 cups veggies with a little healthy fat like avocado, hummus or oil.

30 minutes before your workout (if needed):Some carbs and a quality protein such as 6 ounces low-fat Greek yogurt with berries or 1 apple plus 1 tbsp nut butter. 5-10 ounces water

Post workout:Eat within 45 minutes. Consume a 1:1 ratio (if strength based workout) or 2:1 ratio (if cardio or HIIT based workout) of carbs to protein. Sample snack: Mix 1 scoop whey protein with water and eat a banana; or eat 1/2 cup low fat college cheese and 1/2 cup chopped fresh fruit. Typically low fat post workout so you get maximum absorption of nutrients to the muscle.

5. Goal: Contest Prep or upcoming eventThis goal is reserved for someone already at their goal weight but would like to take it to the next level and get super defined. One option, which I introduced in the 8 Week and 4 Week Challenge, is Carb cycling. This can be done a variety of ways based on your specific needs. Alternating a low then high carb day is a good start. Other tips, be sure to include protein at most meals, track macros on MFP, use a digital scale to weigh and measure food, and watch out for condiments which can add up quickly.

Post workout:Drink a protein shake with just 1 scoop of protein (20-25 grams) and water ideally within 15-30 minutes post workout. Follow it up with a lean protein (chicken) and carb (sweet potato) within the hour. Sample snack: Mix 1 scoop whey protein with water, 1 banana and 1 cup berries and blend with ice. Or mix 8 ounces low fat chocolate milk with 1/2 scoop whey protein (love this on the way home from gym, convenient and tasty). Or eat one protein bar with 40 grams carbohydrates and 20 grams protein. Typically low fat post workout so you get maximum absorption of nutrients to the muscle.

*If you would like coaching for a competition macros become more specific, see me for details and availability.




CHAPTER 8: How to fit in treats during the day As you know by now, flexible dieting is NOT eating junk all day but fitting in small, PLANNED treats. People who eat a high calorie diet (mostly high sugar and fat) have an altered hormonal response to food. Eating junk food on a regular basis has an addictive-like effect, which many of you have experienced, including myself. Overeating on sugar and fat makes us crave even more of these nutrients and increases our portion sizes. Going cold turkey and cutting out all calorie dense food at once is difficult, because of its addictive-like effect and not absolutely necessary. In this case, a flexible dieting approach could help make the diet healthier by increasing the amount of lower calorie foods (such as veggies) and keeping the food one enjoys in the diet plan in reasonable amounts. It is very challenging to stick to a diet you hate.

Flexible dieting is also great for people who follow a strict, calorie reduced diet regime. For instance bodybuilding competitors during contest preparations often feel deprived. Not a bodybuilder? Have you ever gone on a low calorie or food restrictive diet? Ahhh, that about covers everyone else. This increases the chance of overeating or binge eating, once someone is faced with an unpredicted situation (e.g. food choice outside home) or when self-control is lacking. This was me to a “T” in 2002 with my first competition prep and why I became so determined to find a realistic, yet successful approach. Everybody is stressed, tired or has a bad day from time to time challenging the will power to stick to a strict diet. A flexible dieting approach could help to avoid control loss in such situations. It prevents categorizing food into ‘good and bad’ or ‘allowed and forbidden’. By nature, most of the time we want the things we cannot get or are not allowed to have. Removing high calorie food from the ‘forbidden list’ will most likely decrease our desire to consume it whenever possible. This was such a game changer for me and I hope you experience the same success!

How to apply the flexible dieting principleWhen new to this approach, some people struggle with the application without a clear guideline. For this reason, I would like to include an application example here. Let’s say, I would like to fit two Oreos into my healthy, balanced diet. Adding something that was not planned requires removing some of the initially planned food from my meal plan for the day.

Two Oreos have the following approximate nutritional composition:106 kcal, 15g carbs, 1g protein and 4.5g fat

As Oreos mostly consist of carbohydrates and fat, I need to remove a carbohydrate source (e.g. fruit) and a fat source (e.g. nuts) from my diet in order to compensate for the consumed Oreos.

For example, four almonds and one small apple could do the job:4 almonds (8g) – 50 kcal/ 0g carbs/ 1.5g protein/ 5g fat1 small apple (100g) – 53 kcal/ 13 g carbs/ 0g protein/ 0g fat




total of which (103 kcal/ 13g carbs/ 1.5g protein/ 5g fat) is very similar to the nutrient content of two Oreos.

In some cases, it makes sense not only replacing some food, but also adding a certain nutrient. For example, when food with high protein content (e.g. tofu) was replaced by food with a different macronutrient distribution (e.g. pasta – high carb), it may become difficult to hit the desired protein target for the day. Here, I’ve found the easiest option to ‘regain’ the removed protein without adding many extra calories is to consume a protein shake. Protein powder, as isolated macronutrient, is very convenient to make up for the missing protein. But I also like to have low sodium, nitrate free deli meat, extra protein from dinner left overs (crockpot chicken or turkey), or just hard-boiled eggs on hand too as a whole food option. NOTE: When you CHOOSE to replace a nutrient dense item with “junk” such as oreos, know you may get hungrier, quicker. Sometimes our mental health needs an enjoyable treat but know how your body will respond. This is don’t through trial and error. But NOTHING is irreversible, we can always make changes.

Bottom lineFlexible dieting is not about eating cookies, cakes, pizza and ice cream all the time while getting the body you want. Everything is about balance and moderation. Find a healthy foundation of foods your enjoy for the majority of your meals, then enjoy treats around that. Demonizing entire food groups and eating only ‘super clean foods’ is not particularly healthy for our mental state, especially in social situations where food is a center theme. Smart, not strict, is the motto here. For example: PIZZA & PANCAKES are a must on my diet.




Chapter 9: Kids, Food and a social life How in the world do you “diet” and feed your kids? How do you not eat at birthday parties? Can you go out to dinner? WHAT exactly is “ok” to eat?I cannot tell you how many times people ask some variation of these questions. My family and I eat the SAME FOOD. We enjoy social events together. We go out to eat (although preferable not with children because they make it stressful). Even while on competition prep, my meals do not change much. The trick is to find foods you (and at least sometimes, your kids) enjoy. My boys do not come home from school begging for salmon at dinner. In fact, they often ask for chips, hot dogs and mac and cheese. YUCK. Yes my kids are the same as your kids. Those items are “treat meals” in our house and enjoyed moderately. I will attempt to layout what is most successful at the Goldsmith residence and how to apply some of these tips in your home.

DINNER TIMEWe typically plan for 4-5 meals per week with the remainder as left overs, family functions or pizza night. To help combat the whining of “what’s for dinner” or the “no way- yuck!” from the boys, here are a few things that work currently:

• Eat the SAME food!! It might be arranged or presented differently but no short order cooks.

• Let the kids help in the kitchen as much as possible (more work for you but worth it)

• Allow them to help at the grocery store in picking out the fresh produce and checking off a list or just putting apples in the bag.

• Let them chose at least one meal per week or alternate kids, find what works for your family.

• KEY: Give 2 options that you know they enjoy but fit your goals. For example I might say taco bar or BBQ chicken with homemade Mac and Cheese. If I know we will have a pasta at night, I plan my macros during the day around that meal.

• Give them a heads up of what the other dinner options will be for the week. • Use a visual reminder of the menu like a cute chalkboard frame or dry erase.• Set the tone that dinner is dinner, sometimes you like one more than others.• We ALWAYS have dessert of some sort (might just be a piece of candy) but they only

get it when they’ve “eaten dinner”. This can get tricky, gauge your kids and know what




is acceptable. Sometimes I make them eat it all, other times only partly.

• Avoid a battle of the wills, they are persistent! Instead give them the power to choose (no treat otherwise)

• If treats are not as powerful of a motivator in your house, find what is! Screen time works well too. “Extra 15 mins after dinner when you fuel your muscles well”.

• Vegetables are a must at each dinner, typically 2 options, they can choose 1 or both.

• Only fruits/veggies before meal time, often this is where I get them to eat the most!

• Serve veggies as an “appetizer” makes it a fun experience with an assortment of “dips” (hummus, low calorie dressings, guacamole) and they choose from the plate.

• After dinner/dessert we often get “I’m hungry” AGAIN so we also allow fruit/veggie while reading books before bed. This has become a routine that they look forward to.

• Have the fruit/veggies washed (this is my “meal prep”), cut and ready otherwise it is definitely easier to grab crackers.

• LEAD BY EXAMPLE. They are watching ALL. THE. TIME.• Lastly, my kids are far from perfect. They wear us down at times too. We do allow

McDonalds, and heaven forbid boxed macaroni and hotdogs. You gotta do what you gotta do sometimes! This is about making good choices most of the time and teaching valuable lessons along the way. Your doing great!

Lunch Time:I almost always make enough food for leftovers. This is CRITICAL in “meal prep” for me. Anyone can microwave. Probably 4x/week I have some sort of leftover or batched cooking (my protein) item at lunch time. Plus if you have enough, divide the meal and freeze half for a later date. EASY. I’m all about maximizing time.

Social Event:I love a good party surrounded by those I love. I also love good food! Luckily they almost always go hand in hand. This doesn’t have to be stressful. We host often and this allows for greater control of the menu. However if you’re invited to a party or dinner date, bring something you KNOW is acceptable. It is ok to have the “healthy friend” reputation. Take the salad or low fat dip and veggies. Plan your day around that event because you want to enjoy some tasty treats also. This program is about balance!




Often I use the weekend gatherings as my “untracked” day on MFP however I am still VERY aware of what I eat. TIPS leading to treat meal:• WORKOUT and get in a good cardio session if possible, adds cushion to your calories• Be mindful leading to event. CLEAN breakfast, lunch and snacks. • Front load your protein if that is usually the macro you have troubling hitting. • Have a healthy snack before heading to dinner. You don’t want to be starving!

Enjoy with friends and family! Just be mindful to get back on track the next day. A very common mistake (made by me often in the past) is letting a Friday night dinner date roll into a “free for all” weekend. Guess what? It takes the ENTIRE next week to make up for that type of habit. Which is why people do not get results as quickly as they want. Now an exception might be vacation. You chose the amount of damage worth the efforts afterwards. Fully enjoy but just know the work that will go into getting back on track that next week. I prefer to enjoy but keep workouts on track. Stay mindful but don’t beat yourself up.

RECOVERY PLAN: You OVER DID IT now what?We’ve all been there. (See my recent experience below) You ate too much. Instead of one day, it was the whole weekend or maybe the entire week. Use my quick recovery plan that helps refocus results:• DON’T weight yourself, wait 2-3

days and you SHOULD be back down.

• Drink a TON of water and sip hot tea to flush out toxins.

• Start your morning with a good sweat session, if FIRST thing I often will do “fasted cardio” at a lower intensity (inclined power walk) to burn up the stored glycogen (carbs AKA sugar) in the body. NOT for everyone, listen to your body.

• Minimize carbohydrates the first meal or two that next day, sometimes even using a full “low carb” day post treat meal.

• Focus on lean proteins and fresh veggies, some fruit at the start of the day and post workout.

• DO NOT cut calories drastically, this is counter-productive. Just get back on track and use the above tips.




Chapter 10: Accelerated Fat loss options

For those who did not do my initial 8 Week Challenge, I will provide the same carb cycling information. Personally, I am not a fan because I LOVE a fully balanced diet. But to get back on track, bust a plateau or to accelerate the fat loss (say for an event or competition) it just works. This is a manipulation of macronutrients ideally around training, to maximize results! Consider this an advanced nutrition system. It is NOT meant for everyone and is NOT mandatory. There are MANY ways to do this but for simplicity I recommend alternating high and low days (Monday leg training- high carb, Tuesday cardio- low carb...). It is important to have enough “fuel” (carbs) in your body to get in a good workout. Reserve high carb days for longer duration workouts such as a lifting session followed by cardio, hard HIITs or even just large muscle group strength training (like legs). Low carb days are generally reserved for light/short lifting sessions, cardio, yoga or rest days.

For my advanced program where the goal is heavy lifting followed by some high intensity cardio, you may need more carbs. Another option would be a high-medium-low carb day. This is usually my personal preference. Start with alternating days and go from there.

When to make a macro change?Have you been consistent for at least 2 weeks, tracking on point or within 2% of your goal most days, but still not the results you had hoped for? It might be time for a change but consider:• ONLY one change at a time (in diet OR workout)• If you choose to increase cardio, keep macros the same so you know what is working.• Do NOT automatically cut calories, you should be close to maintenance or slightly

lower. • Generally keep protein consistent and manipulate carbs/fat.• For simplicity of MFP, I recommend changes in 5% increments for example protein

stays at 30%, carbs go from 45% down to 40% and fat might go from 25% up to 30%.• BE PATIENT!! Slow and steady will give you LIFELONG results that last.

I created a sample macro meal plan for you to reference with a high and low carb day. For medium days aim in between the two, around 30-35% carbs.




Sample Macro Meal Plan 1: “HIGH CARBS”45% carbs 30% protein 25% fat (28 g fiber, 69 g sugar, 1600 calories)On a carb cycle this would be considered a “high carb day” (leg/back day, hard HIIT workout)

7am Breakfast-smoothie1 cup silk coconut milk1 scoop whey protein (20 g)1 banana2 cups raw organic greens (spinach, kale, chard) 2 tbsp powdered peanut butter 1 tbsp chia seed

10am SnackGrande Skim Latte 1/2 c blueberries

1pm Lunch1 slice GF Udi’s bread (or 100% whole wheat)2 slices turkey breast1/2 c spinach 3 tomato slices1 cup cucumber slices & carrots 2 tbsp hummus

4pm Snack 3 oz ground turkey 2 tbsp salsa 1/2 cup brown rice 1.5 cups steamed mixed vegetables

7pm Dinner 3 oz lean beef burger 1 GF or 100% whole wheat bun lettuce & tomato, mustard/ketchup 1/5 avocado 1 cup steamed broccoli *Add a scoop of protein powder for a late night snack if hungry




Sample Macro Meal Plan 2: “LOW CARB” 20% carbs 40% protein 40% fat (20 g fiber, 28 g sugar, 1450 calories) On a carb cycle this would be considered a “low carb day” (rest or light cardio day)

7am Breakfast 1 whole egg, 2 whites sautéed spinach, mushrooms (veggies) in 1 tsp oil 2 slices turkey bacon 1/2 c raspberries

10am Snack 1 scoop (20 g) whey protein 1 cup light almond milk

12pm Lunch 1 cup Crockpot shredded Chicken 1/4 cup salsa 3/4 cup broccoli

3pm Snack 1/2 cup low fat cottage cheese 1 cup cucumber slices

6pm Dinner 3 oz Ground Turkey (in taco seasoning) 5 romaine leafs for lettuce cups 1/2 red pepper slices 2 T Jalapeno Greek Yogurt Dip (or plain greek) 1/4 cup avocado

9pm Snack 1 scoop low carb/sugar protein 2 tbsp natural peanut butter




Chapter 11: How to build solid muscle AND lose fat?? I am compiling some FANTASTIC data compliments of coachcalorie.com because he offers solid studies with outcomes that support what I have personally experienced and believe. Trust the process, the body is amazing.

Many people want to lose weight, and a great majority of those people would also like to add some muscle too. Popular opinion says that you cannot lose fat and gain muscle at the same time. Instead, you have to focus on one goal at a time. This is far from being true, and I’m going to prove to you that it’s possible, and show you how it’s done.

The ProofBefore we get to the “secret” formula, let’s first make you a believer in the concept. Below are just a few studies that prove it’s possible.In our first study, we take a look at the effects of a hypo-caloric diet, increased protein intake, and resistance training on body composition. Over 12 weeks, the subjects had an average body fat loss of 8% while gaining 4kg of muscle [1].In a study examining the effects of resistance training on postmenopausal women, 16 weeks of training increased fat-free mass and resting metabolic rate while decreasing body fat percentage [2].In overweight young males, 12 weeks of high-intensity interval training resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass [3].In a randomized controlled trial of older adults with type 2 diabetes, high-intensity progressive resistance training resulted in increased lean mass and decreased trunk fat mass [4].Active women over the age of 60 engaged in weight training. Compared to control groups, the weight trainers’ percent body fat decreased significantly, while lean tissue mass increased [5].In a study examining the effects of resistance training on competitive, collegiate women tennis players, periodized training resulted in significant decreases in body fat and increases in fat-free mass after 4, 6, and 9 months of training [6].As you can see, not only is it possible to build muscle and lose fat at the same time, but it’s possible for people across all age groups, health status, and athletic levels. That being said, it will likely be easier to accomplish this task if you’re a beginner strength trainer, and more difficult if you are an advanced weight lifter, but not impossible, if you follow the steps below.

Getting Your Calories RightThe biggest determining factor in your success is going to come from your caloric intake. Have it too high and you’ll gain muscle, but you’ll likely add body fat too. Set your calories too low and you’ll do a good job of reducing your body fat, but your lean body mass will unlikely increase at all.The key to building muscle while burning fat is to set your calories at or very


http://coachcalorie.com

http://www.karger.com/Article/FullText/12817

http://jap.physiology.org/content/79/3/818.short

http://www.hindawi.com/journals/jobe/2012/480467/

http://care.diabetesjournals.org/content/25/12/2335.short

http://europepmc.org/abstract/MED/8440838

http://ajs.sagepub.com/content/28/5/626.short



near maintenance levels. Doing this means you will see less fluctuations in bodyweight, but a greater change in body composition. For example, while on thiscompetition prep, during a 4 week period I lost only 2.5 lbs but GAIN .5 lb of lean masswhile dropping 2.3% body fat. I was SHOCKED even when I know it works.

You will need to monitor your progress other ways besides the scale, as your weight willmove very little. Instead, focus on your progress in the gym, the way your clothes fit, theway you look in the mirror, and your body fat percentage changes over time. TAKEPROGRESS PICTURES!! Even when you feel like nothing has changed, I am almostalways shocked myself when comparing side by sides.

Hitting Your MacrosYour macros, otherwise known as the amount of fat, carbs, and protein you eat will be the next most influential determinant in your success. Protein will be the most important, and should generally be set between .6-.8 grams per pound of body weight. Studies have shown even higher levels to be preventative against muscle loss in a hypo-caloric environment, but from my own experience and others’, this is a good start.

You will need to fill the remainder of your calories with healthy fats and carbohydrates. The amount of each will depend on the individual’s activity levels and taste preferences.The more active you are, the more carbohydrates you will eat. Many athletes eat upwards of 50% or more of their calories from carbohydrates, as they provide them with the necessary high-intensity fuel to support strength training and HIIT.In addition, if your taste buds prefer fat to carbohydrates, then eating more carbs won’t be as satisfying, which will lead to long-term adherence issues. Let the ratio of fat and carbs fall into place naturally. Use the MFP recommendations and a 40% C- 30% P- 30% F to begin then alter as needed based on goals. The difference in results are negligible so long as performance isn’t suffering.

Engaging in the Right Kind of ExerciseAs you likely already know, it’s next to impossible to build muscle if you don’t engage in some sort of strength training. Without the necessary stimulus to your muscles, they aren’t going to grow.The studies listed at the beginning of this article show the most effective exercise protocols for losing fat and building muscle are resistance exercise and high-intensity interval training (HIIT). Both of which are on my 8 and 4 Week Challenges.Doing one or the other, or both will provide your muscles with the stimulus to adapt and grow when working at the RIGHT INTENSITY. Without these exercise protocols you can expect to lose lean body mass. It’s one of the reasons why strength training is recommended as part of a fitness program, regardless of your goals. Strength training compliments nearly any health, fitness, and performance goal.There you have it – the formula for simultaneous fat loss and muscle gain. Implement all 3 core principles: proper calories, correct macronutrients, and stimulating exercise, and you’ll be well on your way to success.




Chapter 12: How to maintain without MFP The premise of IIFYM or flexible dieting revolves around tracking macronutrients, usually with myfitnesspal to ensure you’re getting the proper balance of carbs, protein and fats. So what happens when you’re at your goal? Do you need to track FOREVER? Some might have a different opinion on this but I say NO. Again, no one size fits all approach. Follow the plan then alter as needed to make it realistic for you. If you’re not getting results, go back to square one. Here are some general guidelines I use personally while practicing flexible dieting:

• Begin with 1 “untracked” day per week, usually a weekend when I have my treat meal• This is NOT a free for all but a very mindful approach to eating• After a few weeks (and POST challenge), move into weekly tracking with the

weekends “off”• Use the scale, how clothes fit, measurements, and progress pictures as good

indicators of if your maintaining or even progressing without tracking daily. • As a general guide, drop one tracking day per week until you are solely using an

intuitive eating method. • If the scale moves up consistently, are your workouts the same? Go back to weekly

tracking to help get to your maintenance level. • NOTHING will be “easy” and keeping a fit body requires effort. YOU CAN DO IT!

Once you are tracking regularly and know what foods meet what requirements, it is easier to practice “intuitive eating”. It is critical on the untracked days to STAY MINDFUL and not use it as an excuse to eat whatever you want. These “off” tracking days will provide you with the self-discipline to maintain without MFP and STILL get results. Another useful tool is the hand approach below. I love it as a guide for portion control.

Lastly know that NONE of us are “on track” all the time. The most important thing is not letting the guilt of “bad eating” or skipping a workout get to you, resulting in a stand still. KEEP GOING. Stay consistent. Know you are making lifelong changes!




Use this sample hand guide menu to learn portion control without measuring cups or scales.


Sample Hand Guide (portion control)

7am: FIST of cooked oats with almond milk and a HANDFUL of trail mix

10am: PALM of shredded chicken with FIST of raw vegetables and 2 THUMBS of

hummus

1pm: FIST of brown rice, PALM of pork chop, FIST of broccoli

4pm: 2 HANDFULS of popcorn, one THUMB of low fat cheese.

7pm: THUMB TIP of coconut oil to sauté a PALM of ground turkey, with 2 HANDFULS

of spinach, and 1 THUMB of low fat dressing.

9pm: 1 FIST of apple and 1 THUMB of nut



Chapter 13: The sample Meal Plan MEAL PLANBelow is a dietitian designed sample 1 week meal plan consisting of roughly 45% carbs- 30% protein- 25% fat. Use it as a structured plan if desired then slowly incorporate some of your own favorites! Combined with the use of MFP, complete a fully unique plan that fits your needs, goals and enjoyment.

• Allergy options available upon request.• If you need more calories based on your MFP numbers increase

portion sizes or add an additional snack.

NOTE:Notice caloric increase on the 2 sample days below. The beauty of a flexible diet is you can tailor it to your liking! I intentionally do not give a set structured meal that you HAVE to follow because there is no such thing. We all have different tastes! This is about maintaining a lifelong healthy habit. Eating foods that fuel the body MOST of the time but also saving room to indulge if desired. There are so many benefits to this type of diet!! NO restrictions. NO set food that you depend on. NO emotional struggle of “good or bad” foods. When YOU make the choice (vs. a paper diet layout) on the foods to nourish the body with, you become empowered. Yes you could spend all of your macros on pizza but then your quite limited (and possibly hungry) the rest of the day. Sometimes, the pizza is worth it! But often it is wise to make nutrient dense, low calorie, high volume (lots of food on the plate) choices because of the energy you experience. Not ready to step out on your own completely and make “flexible” choices? No problem. Take the thinking out and use the sample meal plan here as a guide. When ready swap one evolution nutrition meal for one of your choice. You do NOT have to measure and track each bite if that causes to much stress. Instead use the hand portion size guide above and stay mindful. Consistency will get you results!!

“She (or he) was UNSTOPPABLE. Not because she did not have failures or doubts, but because she continued on despite them”. - Beau Taplin





Output to PDF

Nutrition Programming in The Digital Age

Better, Faster, Easier

Protein Focused 1500 (C) Day 1

Meal Label Meal Time Calories Meal Items

Breakfast 7:00 AM

Meal Totals: Calories: 242 Carbs: 26g (35%) Protein: 20g (27%) Fat: 13g (39%) Fluid: 28oz

Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM


Day 1 Totals: Calories: 1490 Carbs: 172g (44%) Protein: 101g (26%) Fat: 53g (30%) Fluid: 118oz

Day 1

1 cups OAT BRAN, COOKED8816 fl oz WATER, DRINKING WATER, PURIFIED02 large EGG, CHICKEN, POACHED1471 1/4 fl oz ALMOND/COCONUT MILK (unsweetened)7

16 fl oz WATER, DRINKING WATER, PURIFIED01 fruit NECTARINE, RAW601/2 cups YOGURT, GREEK-STYLE150

16 fl oz WATER, DRINKING WATER, PURIFIED01 oz TOMATO, RAW41 leaf LETTUCE, COS OR ROMAINE, RAW21 teaspoons MUSTARD, PREPARED, DIJON52 oz CHICKEN, BROILER, BREAST, MEAT, ROASTED902 slice 100% WHOLE WHEAT BREAD1601/2 slice CHEDDAR CHEESE, MEDIUM, SLICE40

1/2 bar GRANOLA BAR, CHEWY, HONEY ALMOND FLAX701 1/2 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)1374 fl oz WATER, DRINKING WATER, PURIFIED0

4 oz BRUSSELS SPROUTS, BOILED, NO SALT412 teaspoons OLIVE OIL, EXTRA VIRGIN801/2 cups QUINOA, COOKED11216 fl oz WATER, DRINKING WATER, PURIFIED02 oz SALMON101

8 fl oz WATER, DRINKING WATER, PURIFIED04 large STRAWBERRY, RAW231 cups YOGURT, BLUEBERRY, NONFAT173






Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 2

3 oz TURKEY SAUSAGE, LOWER FAT, COOKED951 1/2 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)1371 cups WHEAT CHEX, RTE10416 fl oz WATER, DRINKING WATER, PURIFIED0

16 fl oz WATER, DRINKING WATER, PURIFIED01 small APPLE W/SKIN, RAW551/2 bar GRANOLA BAR, CHEWY, HONEY ALMOND FLAX701/2 tablespoons ALMOND BUTTER, NO SALT51

1 leaf LETTUCE, COS OR ROMAINE, RAW21 teaspoons MAYONNAISE, OLIVE OIL, ARTISAN331 pita BREAD, PITA, WHOLE WHEAT7516 fl oz WATER, DRINKING WATER, PURIFIED01 cups CARROT, BABY, RAW834 oz ALBACORE TUNA IN WATER, CHUNK WHITE, CANNED, LOWER SODIUM120

16 fl oz WATER, DRINKING WATER, PURIFIED01 fruit NECTARINE, RAW601 bar PROTEIN BAR, SOY, CRUNCH RASPBERRY150

4 oz POTATO, BOILED, COOKED IN SKIN, FLESH & SKIN981 cups MUSTARD GREENS, BOILED, DRAINED2216 fl oz WATER, DRINKING WATER, PURIFIED01 teaspoons BUTTER354 oz BEEF, LOIN, T-BONE STEAK, LEAN, 0 TRIM, BROILED123

1/2 small BANANA, RAW458 fl oz WATER, DRINKING WATER, PURIFIED01/2 cups YOGURT, VANILLA, LOWFAT953/4 oz Hemp Protein Powder57






Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 3

1 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)911 slice 100% WHOLE WHEAT BREAD801 fruit NECTARINE, RAW608 fl oz WATER, DRINKING WATER, PURIFIED01 tablespoons ALMOND BUTTER, NO SALT101

16 fl oz WATER, DRINKING WATER, PURIFIED01 small APPLE W/SKIN, RAW551 bar GRANOLA BAR, CHEWY, HONEY ALMOND FLAX140

1/2 teaspoons OLIVE OIL, EXTRA VIRGIN2016 fl oz ICED TEA, UNSWEETENED22 cups LETTUCE, COS OR ROMAINE, RAW161 teaspoons BALSAMIC VINEGAR25 oz BEEF, LOIN, T-BONE STEAK, LEAN, 0 TRIM, BROILED1541 roll ROLL, DINNER, WHOLE WHEAT75

1/2 cups CARROT, BABY, RAW4216 fl oz WATER, DRINKING WATER, PURIFIED01 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)273/4 cups CHEESE, COTTAGE 1%129

16 fl oz WATER, DRINKING WATER, PURIFIED01/2 pita BREAD, PITA, WHOLE WHEAT38CHICKEN & QUINOA WITH VEGETABLES (1 Servings)

1 oz Grain, Quinoa2 cups Chicken Broth1/3 cups Vegetables, Mixed, No Salt Added1 grams Basil, Fresh3 oz Chicken, Breast W/o Skin, Raw

285

8 fl oz WATER, DRINKING WATER, PURIFIED01/2 cups YOGURT, VANILLA, LOWFAT951/2 cups BLACKBERRY, RAW311/2 scoop WHEY PROTEIN SHAKE, ISOLATE50






Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 4

16 fl oz WATER, DRINKING WATER, PURIFIED01 wrap WRAP, 100% WHOLE WHEAT1701 tablespoons SALSA52 large EGG, CHICKEN, POACHED147

16 fl oz WATER, DRINKING WATER, PURIFIED01 fruit NECTARINE, RAW603/4 cups CHEESE, COTTAGE 1%129

16 fl oz WATER, DRINKING WATER, PURIFIED02 cups CHICKEN & HOMESTYLE NOODLE SOUP, RTS2201 cups LETTUCE, COS OR ROMAINE, RAW81 teaspoons OLIVE OIL, EXTRA VIRGIN401 teaspoons BALSAMIC VINEGAR21/2 pita BREAD, PITA, WHOLE WHEAT38

8 fl oz WATER, DRINKING WATER, PURIFIED01 bar PROTEIN BAR, SOY, CRUNCH RASPBERRY1501/2 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)46

1/2 cups MUSTARD GREENS, BOILED, DRAINED111/4 cups BROWN RICE, LONG GRAIN, COOKED541/4 cups BEAN, NAVY, CANNED7816 fl oz WATER, DRINKING WATER, PURIFIED03 oz PORK CENTER LOIN, BRAISED, SLO172

8 fl oz WATER, DRINKING WATER, PURIFIED01/2 small BANANA, RAW451/4 oz Hemp Protein Powder193/4 cups YOGURT, VANILLA, LOWFAT143






Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 5

1 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)9116 fl oz WATER, DRINKING WATER, PURIFIED01 cups WHEAT CHEX, RTE1042 oz TURKEY SAUSAGE, LOWER FAT, COOKED64

1 small APPLE W/SKIN, RAW5516 fl oz WATER, DRINKING WATER, PURIFIED01/2 tablespoons ALMOND BUTTER, NO SALT511/2 cups YOGURT, VANILLA, LOWFAT95

1/2 teaspoons OLIVE OIL, EXTRA VIRGIN2016 fl oz WATER, DRINKING WATER, PURIFIED02 cups LETTUCE, COS OR ROMAINE, RAW161 teaspoons BALSAMIC VINEGAR22 oz PORK CENTER LOIN, BRAISED, SLO1152 roll ROLL, DINNER, WHOLE WHEAT151

1/2 cups CHEESE, COTTAGE 1%8616 fl oz WATER, DRINKING WATER, PURIFIED01 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)271 cups CARROT, BABY, RAW83

16 fl oz WATER, DRINKING WATER, PURIFIED01/4 pita BREAD, PITA, WHOLE WHEAT19CHOPPED KALE SALAD WITH CHICKEN (1 Servings)

4 cups Kale, Raw1 teaspoons Lemon Peel, Raw8 oz Chicken Breast, Boneless, Roasted, Meat Only1 tablespoons Olive Oil1/4 teaspoons Salt, Sea2 tablespoons Lemon Juice

320

8 fl oz WATER, DRINKING WATER, PURIFIED01 bar GRANOLA BAR, CHEWY, HONEY ALMOND FLAX1401/2 small BANANA, RAW45






Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 6

1 large EGG, CHICKEN, POACHED7416 fl oz WATER, DRINKING WATER, PURIFIED01 slice 100% WHOLE WHEAT BREAD801 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)911 teaspoons ALMOND BUTTER, NO SALT34

16 fl oz WATER, DRINKING WATER, PURIFIED01 fruit NECTARINE, RAW603/4 cups YOGURT, VANILLA, LOWFAT143

16 fl oz ICED TEA, UNSWEETENED21/2 roll ROLL, DINNER, WHOLE WHEAT38CHOPPED KALE SALAD WITH CHICKEN (1 Servings)

4 cups Kale, Raw1 teaspoons Lemon Peel, Raw8 oz Chicken Breast, Boneless, Roasted, Meat Only1 tablespoons Olive Oil1/4 teaspoons Salt, Sea2 tablespoons Lemon Juice

320

16 fl oz WATER, DRINKING WATER, PURIFIED01 small APPLE W/SKIN, RAW551 bar GRANOLA BAR, CHEWY, HONEY ALMOND FLAX140

1/3 cups BROWN RICE, LONG GRAIN, COOKED7116 fl oz WATER, DRINKING WATER, PURIFIED06 oz SQUASH, SUMMER, CROOKNECK, BOILED, DRAINED276 oz SALMON, ATLANTIC, WILD, BAKED OR BROILED185

8 fl oz WATER, DRINKING WATER, PURIFIED04 large STRAWBERRY, RAW231 bar PROTEIN BAR, SOY, CRUNCH RASPBERRY150






Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 7

1 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)9116 fl oz WATER, DRINKING WATER, PURIFIED01 large EGG, CHICKEN, POACHED741/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL)150

1/2 cups CARROT, BABY, RAW421 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)273/4 cups CHEESE, COTTAGE 1%12916 fl oz TEA, CINNAMON4

1 leaf LETTUCE, COS OR ROMAINE, RAW21 oz TOMATO, RAW41 teaspoons MUSTARD, PREPARED, DIJON516 fl oz WATER, DRINKING WATER, PURIFIED01 wrap WRAP, 100% WHOLE WHEAT1702 1/2 oz TURKEY BREAST, ROASTED134

1/2 oz Hemp Protein Powder3816 fl oz WATER, DRINKING WATER, PURIFIED03/4 cups YOGURT, VANILLA, LOWFAT1434 large STRAWBERRY, RAW23

16 fl oz WATER, DRINKING WATER, PURIFIED01/2 cups QUINOA, COOKED1123 oz CHICKEN, BROILER, BREAST, MEAT, ROASTED1351 cups ASPARAGUS, BOILED W/SALT40

8 fl oz WATER, DRINKING WATER, PURIFIED01 bar PROTEIN BAR, SOY, CRUNCH RASPBERRY1501/2 small BANANA, RAW45

Category Quantity Item

Accompaniments 1 tablespoons Salsa

1 teaspoons Mayonnaise, Olive Oil, Artisan | Spectrum

2 teaspoons Mustard, Prepared, Dijon | Grey Poupon

Beef 9 oz Beef, Loin, T-bone Steak, Lean, 0 Trim, Broiled

Beverages 1 1/4 fl oz Almond/coconut Milk (unsweetened)

7 1/2 cups Milk, Cow's, Nonfat Vit-d Added (skim)

16 fl oz Tea, Cinnamon | Celestial Seasonings

Shopping List




32 fl oz Iced Tea, Unsweetened | Generic

540 fl oz Water, Drinking Water, Purified

Bread 2 1/4 pita Bread, Pita, Whole Wheat

2 wrap Wrap, 100% Whole Wheat | Sahara

3 1/2 roll Roll, Dinner, Whole Wheat

4 slice 100% Whole Wheat Bread | Sara Lee

Cereal and Grain Products 1/2 cups Oats, Rolled, Old Fashioned (oatmeal) | Quaker

5/8 cups Brown Rice, Long Grain, Cooked

1 cups Oat Bran, Cooked

Cereals, Ready to Eat 2 cups Wheat Chex, Rte | Ralston

Dairy Products 1/2 cups Yogurt, Greek-style | Cascade Fresh

1/2 slice Cheddar Cheese, Medium, Slice | Sargento

1 cups Yogurt, Blueberry, Nonfat | Stonyfield Farm

2 3/4 cups Cheese, Cottage 1%

3 3/4 cups Yogurt, Vanilla, Lowfat | Mountain High

1 teaspoons Butter

6 large Egg, Chicken, Poached

Fats and Oils 4 teaspoons Olive Oil, Extra Virgin | Bertolli

Finfish and Shellfish Products 2 oz Salmon

4 oz Albacore Tuna In Water, Chunk White, Canned, Lower Sodium |Chicken of the Sea

6 oz Salmon, Atlantic, Wild, Baked Or Broiled

Fruits 1/2 cups Blackberry, Raw

2 small Banana, Raw

4 small Apple W/skin, Raw

5 fruit Nectarine, Raw

12 large Strawberry, Raw

Ingredients 3 teaspoons Balsamic Vinegar | Spectrum

Legumes 1/4 cups Bean, Navy, Canned

3 tablespoons Hummus (seasoned Mashed Chickpea)

Nuts and Seeds 2 1/3 tablespoons Almond Butter, No Salt

Pork 5 oz Pork Center Loin, Braised, Slo

Poultry 2 1/2 oz Turkey Breast, Roasted

5 oz Chicken, Broiler, Breast, Meat, Roasted

Sausages and Lunch Meats 5 oz Turkey Sausage, Lower Fat, Cooked

Side Dishes 1 cups Quinoa, Cooked

Snacks 4 bar Granola Bar, Chewy, Honey Almond Flax | Kashi

Soup 2 cups Chicken & Homestyle Noodle Soup, Rts | Progresso

Sport and Diet Nutritionals 1/2 scoop Whey Protein Shake, Isolate | SportPharma

1 1/2 oz Hemp Protein Powder

4 bar Protein Bar, Soy, Crunch Raspberry | Genisoy

Vegetables 1 cups Asparagus, Boiled W/salt

1 1/2 cups Mustard Greens, Boiled, Drained

2 oz Tomato, Raw

3 cups Carrot, Baby, Raw

3 leaf Lettuce, Cos Or Romaine, Raw



I am providing a one day sample Gluten/ Lactose free and vegetarian day at the 1750 calorie amount which is a good zone for fat lose for me (but changes on individual!) Then a 2500 calories plan I use for a maintenance/building phase or even great for men trying to cut. Please remember these are SAMPLE meal plans and NOT customized but meant to give you an idea of structure. See me if you need something more specific, I do offer custom meal planning if desired.


Powered by Evolution Nutrition © 2016. All Rights Reserved.The contents of the Evolution Nutrition Services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either in written or oral format, and othermaterial contained in the Evolution Nutrition Services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of yourphysician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on or from the EvolutionNutrition Services.

4 oz Brussels Sprouts, Boiled, No Salt

4 oz Potato, Boiled, Cooked In Skin, Flesh & Skin

5 cups Lettuce, Cos Or Romaine, Raw

6 oz Squash, Summer, Crookneck, Boiled, Drained

Spices 1 grams Basil, Fresh

Beverages 2 tablespoons Lemon Juice

Cereal and Grain Products 1 oz Grain, Quinoa

Fats and Oils 1 tablespoons Olive Oil

Fruits 1 teaspoons Lemon Peel, Raw

Ingredients 1/4 teaspoons Salt, Sea

Poultry 3 oz Chicken, Breast W/o Skin, Raw

8 oz Chicken Breast, Boneless, Roasted, Meat Only

Side Dishes 1/3 cups Vegetables, Mixed, No Salt Added

Soup 2 cups Chicken Broth | Valley Fresh

Vegetables 4 cups Kale, Raw




Output to PDF



Gluten & Lactose Free 1750 (B) Day 1


Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 1

1 cups CEREAL, HOT, PURITY CORNMEAL, PREPARED13716 fl oz WATER, DRINKING WATER, PURIFIED02 large EGG, CHICKEN, SCRAMBLED2031/2 tablespoons RAISIN23

1 cups COCONUT WATER393/4 tablespoons PEANUT BUTTER661 large APPLE W/SKIN, RAW1108 fl oz WATER, DRINKING WATER, PURIFIED0

16 fl oz WATER, DRINKING WATER, PURIFIED01 leaf LETTUCE, COS OR ROMAINE, RAW22 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)542 slice TAPIOCA BREAD, THIN SLICED1802 oz TURKEY BREAST, ROASTED107

2/3 oz PRETZEL, SESAME958 fl oz WATER, DRINKING WATER, PURIFIED01 small BANANA, RAW908 fl oz SOY MILK, LIGHT ORIGINAL (SOYMILK)60

3 flowerets CAULIFLOWER, BOILED, NO SALT123 oz TUNA, YELLOWFIN, BAKED OR BROILED (AHI)711/2 cups GRAIN, RICE, WILD, COOKED1191/2 cups LENTIL, BOILED, NO ADDED SALT1151 teaspoons OLIVE OIL, EXTRA VIRGIN4016 fl oz WATER, DRINKING WATER, PURIFIED0

6 oz SOY YOGURT, VANILLA14012 fl oz WATER, DRINKING WATER, PURIFIED01 cups MELON, CANTALOUPE87




Output to PDF



Vegetarian 1750 (C) Day 1


Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 1

1 cups ORANGE JUICE11016 fl oz WATER, DRINKING WATER, PURIFIED01 large EGG, CHICKEN, POACHED742 cups OAT BRAN, COOKED175

1 fruit NECTARINE, RAW6016 fl oz WATER, DRINKING WATER, PURIFIED03/4 cups CHEESE, COTTAGE 1%1291/2 oz PRETZEL, STICKS51

2 slice 100% WHOLE WHEAT BREAD1601 leaf LETTUCE, COS OR ROMAINE, RAW216 fl oz WATER, DRINKING WATER, PURIFIED01 slice CHEDDAR CHEESE, MEDIUM, SLICE802 teaspoons MUSTARD, PREPARED, DIJON102 oz TOMATO, RAW83 oz SMART DELI, THREE PEPPERCORN PASTRAMI, VEGAN90

1 bar GRANOLA BAR, CHEWY, HONEY ALMOND FLAX1408 fl oz WATER, DRINKING WATER, PURIFIED01 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)91

3/4 cups QUINOA, COOKED16816 fl oz WATER, DRINKING WATER, PURIFIED02 oz MEATLESS TURKEY ROAST, VEGAN951 teaspoons OLIVE OIL, EXTRA VIRGIN404 oz BRUSSELS SPROUTS, BOILED, NO SALT41

1 bar PROTEIN BAR, SOY, CRUNCH RASPBERRY1501 cups COCONUT WATER465 large STRAWBERRY, RAW29




Output to PDF



Holistic Nutrition 2500 (C) Day 1


Breakfast 7:00 AM


Snack 10:00 AM


Lunch 12:00 PM


Snack 3:00 PM


Dinner 6:00 PM


Snack 8:00 PM



Day 1

1 large PEACH, RAW612 large EGG, CHICKEN, SCRAMBLED2036 oz Sheep's Milk Yogurt1403 tablespoons Hemp Protein Powder114

16 fl oz Water, purified, distilled01 cups WATERMELON731 1/2 oz CASHEW NUTS, RAW237

1 cups CHARD, SWISS, BOILED, DRAINED4716 fl oz Water, purified, distilled03 teaspoons OLIVE OIL1192 cups BUTTERNUT SQUASH, BAKED, NO SALT1648 oz COD ATLANTIC, BAKED OR BROILED (SCROD)142

8 fl oz MILK, COW'S, WHOLE1556 oz YAMBEAN (JICAMA) RAW6516 fl oz Water, purified, distilled04 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)108

3 oz GRAIN, AMARANTH31816 fl oz Water, purified, distilled01 cups BOK CHOY106 oz CHICKEN BREAST, BONELESS, ROASTED, MEAT ONLY281

8 fl oz TEA, MINT, BREWED11 1/2 cups GOOSEBERRY, RAW991 1/2 oz GRAIN, TAPIOCA, PEARL152




Portion Guide

Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes

dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper

portion sizes.

Basic Guidelines

Golf Ball

¼ cup1 oz

2 tbsp

Tennis Ball

1/3 cup

Computer Mouse

½ cup

Baseball

1 cup

Rounded Handful

½ cup1 oz dried goods

Hockey Puck

3 oz muffin or biscuit

Matchbox

1 oz serving of meat

Deck of Cards

3 oz of chicken, meat,or fish

Thin Paperback Book

8 oz serving of meat

Thumb

1 tsp

Poker Chip

1 tbsp

Shot Glass

1 oz2 tbsp

CD

1 slice of bread1 oz lunch meat

3 Dice

1 ½ oz cheese

Kids' School Milk Carton

8 oz drink

Useful Examples

Bread & Grains

1 cup of cereal = 1 baseball½ cup cooked rice = computer

mouse½ cup cooked paste = computer

mouse1 slice of bread = CD

3 cups of popcorn = 3 baseballs

Fruits & Vegetables

½ cup grapes = about 16 grapes1 cup of strawberries = about 12

berries1 cup of salad greens = 1 baseball

1 cup cooked vegetables = 1 baseball1 baked potato = computer mouse

Meats, Fish & Nuts

3 oz lean meat or poultry = deck ofcards

3 oz tofu = deck of cards2 tbsp peanut butter = golf ball

¼ cup almonds = about 23 almonds¼ cup pistachios = about 24

pistachios

Dairy & Cheese

1 ½ oz cheese = stacked dice1 cup yogurt = baseball

½ cup ice cream = computer mouse

Fats & Oils

1 tbsp butter or spread = poker chip1 tbsp salad dressing = poker chip

1 tbsp oil or mayonnaise = poker chip

Sweets & Treats

1 slice cake = deck of cards1 cookie = about 2 poker chips

1 piece of chocolate = matchbox



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