90 DAY FITNESS PROGRAMS
COMMON SENSE
FOOD LIST
RECIPES
FOOD PLANS
QUICK NOTES: Ensure consuming adequate fiber ~ 30 g (use a fiber supplement if inadequate dietary content)Space Macro-Nutrient Intake across 3 – 5 meals.Mainly HIIT cardio, 3-4 days a week.In the morning BEFORE your first meal might provide some favorable training adaptions and ultimately fat mobilization, HOWEVER, consistency is much more important, schedule in a way that optimizes consistency.In the evening after your last meal to might offer some advantages of sleeping “low” (muscle glycogen). Again, consistency and individual preference is more important than timing of session.Switch up Cardio programs regularly, keep things fresh.
PREPERATION:Your ability to prepare meals ahead of time is of VITAL importance to the proper implementation of this plan. It is the differentiating factor from those who are successful and those who constantly come up short. Pick one or two days to do your cooking for the week. Make the right choice and implement accordingly.
Basic logic:Our daily program is designed to have sufficient caloric intake to support daily energy requirements but not excess calories at the end of the day. You should take note that our distribution of Macro Nutrients throughout the day. On training days your protein intake (meal or shake) is to be taken shortly after workout, accounted for in your plan. Be aware that those of you previously consuming a significant amount of carbohydrates daily will experience a major “crash” in the initial phases of implementation, this is normal and to be expected. This is simply your body responding to changes in the macronutrient profile being consumed.It’s important to understand, at least generally, how your body responds to this Nutritional Program. I will keep things simple: This plan will utilize carbohydrates just to the point of supporting energy requirements during performance, adequate amino acid transport (GLUT4) into lean/damaged tissue but not beyond these requirements in an effort to maximize fat mobilization at other points of the day. It is often significantly overestimated the quantity of carbs needed to support the processes described above, this in mind, we will lean toward the lower end of the carbohydrate spectrum. Proper Timing of Carbohydrate Intake could make an additional impact. I’ll explain generally as follows:
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>>Carbohydrate Intake35-40% (of daily total) Pre and Post Workout (depending on daily activity schedules).
>>Protein IntakeShoot for 1 – 1.5 g per pound of lean body mass. (assuming lifting intensity is consistent with the programs we provide). Ideally evenly spaced out over all your meals (3-5)
>>Emphasize High Leucine content in your chosen protein source.
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KEEP IN MIND: Portion sizes can vary substantially depending on individual intakes, body composition and exercise regiment… what’s recommended on here are simply safe averages and should be referenced as such. In reality, most people (esp. Americans)consume significantly oversized portions. Regardless, this plan is designed to give you an understanding of the TYPE of choices that should be made and at what point in the day, exact portion sizes should be determined by the individual (or their professional nutrition expert).
PREPERATION:Your ability to prepare meals ahead of time is of VITAL importance to the proper implementation of this plan. It is the differentiating factor from those who are successful and those who constantly come up short. Pick one or two days to do your cooking for the week. Make the right choice and implement accordingly.I use a crockpot to slow cook my proteins for the week. I combine the chicken with: Low Sodium chicken broth, garlic chili sauce, giardiniera and other spices to taste. It makes standard meals so much more palatable.Although in the diet plan below, you’ll see some diversity in meal selection, it is only to provide you a sense of the variety that can be incorporated. Once you begin understanding the principle strategies being utilized, it will open up limitless combinations and recipes that fit within the general framework provided in this program.When you deplete carbohydrates/glycogen, we enhance our demand for fat mobilization. Beyond this, positive hormonal and chemical changes are taking place at the same time to further enhance this fat utilization effect. A hormone called glucagon begins secreting into the blood stream in response to low blood sugar (carb depletion) and works to raise blood glucose by pulling fat from adipose tissue to use for fuel. BURNING BODY FAT!!!I recommend fat supplementing with Essential Fatty Acids (EFA’s): Fish Oils, Flaxseeds, etc. Although “healthy fat” whole food options are an alternative it is EXTREMELY hard for most to properly measure intake levels. When is the last time you ate 2 tablespoons of Almonds? Never. Often resulting in over consumption of fat, which can obviously be devastating for Fat Loss.
DISCLAIMER: Understand this content is a GUIDELINE/EXAMPLE of the framework we use to encourage Muscular Development with our clients. Large generalizations and simplifications were made to communicate our strategies and teach you the basics of utilizing nutrition to support healthy growth. This program does NOT take into account individual factors (genetics, nutrient sensitivity, etc) that could significantly hinder the programs effectiveness. In order to get truly customized guidance and program development, you'll need to contact ShyTown Fitness directly. Otherwise we are NOT recommending that you implement any of the aforementioned plans without first consulting your appropriate health care practitioner.
COMMON SENSE
FOOD LIST
RECIPES
FOOD PLANS
Carbohydrates: (GREEN VEGGIES ALLOWED AT ANY MEAL OR SNACK)Fruit (ONLY ¼ cup berries, ½ an apple or ¼ Grapefruit daily)(First meal ONLY)RaspberriesBlackberriesBlueberriesGrapefruitApples
Simple & Complex Carbohydrate OptionsSweet PotatoesPotatoesQuinoaBrown RiceWhite RiceWhole Wheat / Steal Cut Oats Ezekiel bread Whole Wheat Toast Rice Cakes
Vegetables (CAN INCORPORATE IN ANY MEAL) Lima BeansBlack beans Spinach Asparagus Broccoli Lettuce/salad greens Kale/mustard greens Tomatoes Brussels sprouts Green BeansSquash/ZucchiniBell Peppers Cauliflower Celery Green Peas Cabbage Egg Plants Cucumbers Mushrooms
Legumes & Beans (ONLY added as prescribed in diet)
Lima Beans Black beans Lentils
Proteins: (3 oz per serving) (NO SKIN ON PROTEINS) Chicken Breast Fish Salmon Tuna (canned or filet)Tilapia (not breaded)ShrimpGround Turkey (Extra Lean, Low sodium)Turkey Breast (extra Lean, Low Sodium) Beans Lentils legumes (only as prescribed)Organic Egg whites and/or Whole Eggs (mainly be using egg whites)Plain/Original Greek Yogurt (Greek yogurt, no more than 9g sugar) Fat Free Cottage Cheese
Fats: (as described above in supplement recommendation) (whole foods below if needed) AvocadoAlmonds
DISCLAIMER: Understand this content is a GUIDELINE/EXAMPLE of the framework we use to encourage Muscular Development with our clients. Large generalizations and simplifications were made to communicate our strategies and teach you the basics of utilizing nutrition to support healthy growth. This program does NOT take into account individual factors (genetics, nutrient sensitivity, etc) that could significantly hinder the programs effectiveness. In order to get truly customized guidance and program development, you'll need to contact ShyTown Fitness directly. Otherwise we are NOT recommending that you implement any of the aforementioned plans without first consulting your appropriate health care practitioner.
COMMON SENSE
FOOD LIST
RECIPES
FOOD PLANS
Great high protein snack for the evening (last meal):
1/2 Cup Cottage Cheese (low/no fat, no salt added): slow absorbing casein protein to keep metabolism working and avoid catabolism throughout the night. Especially during intense training periods.
3/4 Scoop Whey Protein
1 tsp Cinnamon (to taste): stabilize blood sugar
1 tsp Psyllium husk/fiber: encourage proper colon cleansing and bowel regulation.
2 tblsp Almonds: support optimal hormonal levels present in the evening.
Protein Pancakes recipe, super easy: Combine these ingredients in a bowl, pour over medium heat on skillet, flip once and you’re good to go.
200 ml Egg Whites
1 scoop protein powder ( I used cookies n cream flavor)
[optional] 1-2 tsp of cinnamon
[optional] toppings of your choice
Taco Salad: Mix the following ingredients in a skillet over medium-high heat (Several Portions)
1 package of Extra Lean Ground Turkey (99/1 (Dominick’s))
1 can of organic black beans
1 Cup Mixed Peppers (Red and Green)
Hot Peppers (giardiniera, jalapeños, etc.) [optional]
½ cup Diced onions
1 Cup Chopped Broccoli OR Spinach
2 Cups mushrooms
Additional toppings after cooked: Fat Free Cheese (trader joes), Fat Free Salsa
Post-workout Protein Shake :
½ Cup Coconut Water (natural flavor)
½ Cup Egg Whites
1 Scoop Protein Powder
3 ice cubes
Protein Ice Cream: Combine ingredients and let sit overnight in the freezer
1 Serving Greek Yogurt
1 Scoop Whey Protein Powder (your choice of flavor)
1-2 tblsp of Almonds (roasted or raw)
1 tsp of Cinnamon
Low-Fat Tuna Salad:
1 – 1 ½ canned tuna or chicken in water
Chopped fresh celery
Chopped Grape Tomatoes
Chopped Fresh Mushrooms
1 – 2 tablespoons Giardiniera (drain the oil)
1 tsp horseradish [optional]
Sprinkle of Red Pepper Flakes [optional]
Chicken Crockpot Recipe:
Cook on low for 8 hrs. THIS WILL TAKE SOME EXPERIMENTATION,
ITS DELICIOUS TO ME BUT I’M COMING FROM EATING BOILED CHICKEN AS AN ALTERNATIVE.
Chicken Breast (qty: 7)
1 Cup Broccoli
1 Cup Spinach
½ – 1 Cup Low Sodium Chicken Broth
½ bottle of No Fat Sauce, Low Sugar (1g > sugar per serving) of your choice
Red Pepper Flakes
Mushrooms
Giardiniera (spice to your liking)
DISCLAIMER: Understand this content is a GUIDELINE/EXAMPLE of the framework we use to encourage Muscular Development with our clients. Large generalizations and simplifications were made to communicate our strategies and teach you the basics of utilizing nutrition to support healthy growth. This program does NOT take into account individual factors (genetics, nutrient sensitivity, etc) that could significantly hinder the programs effectiveness. In order to get truly customized guidance and program development, you'll need to contact ShyTown Fitness directly. Otherwise we are NOT recommending that you implement any of the aforementioned plans without first consulting your appropriate health care practitioner.
COMMON SENSE
FOOD LIST
RECIPES
FOOD PLANS