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90 DAY FITNESS PROGRAMS

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.
 

Carbohydrates: (GREEN VEGGIES ALLOWED AT ANY MEAL OR SNACK)

Baseline Carbohydrates (variety beyond this list is welcome)
Raspberries, Blackberries, Blueberries, Grapefruit, Apples
Sweet Potatoes, Quinoa, Brown Rice,
 
Vegetables (CAN INCORPORATE IN ANY MEAL)
Spinach Asparagus Broccoli Lettuce/salad greens Kale/mustard greens Tomatoes Brussels sprouts
Green Beans Squash/Zucchini Bell Peppers Cauliflower Celery Green Peas Cabbage Egg Plants
Cucumbers Mushrooms
 
Protiens
Avocado Almonds Cheese
MCT Oil, Coconut Oil, Ghee
Chicken Breast Fish Salmo Tuna (canned or file Tilapia (not breaded Shrimp
Ground Turkey (Extra Lean, Low sodium)
Turkey Breast (extra Lean, Low Sodium)
Beans Lentils legumes (only as prescribed)
Organic Egg whites and/or Whole Eggs
Plain/Original Greek Yogurt
Fat Free Cottage Cheese
 
Fats
Avocado Almonds Cheese
MCT Oil, Coconut Oil, 
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.

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.

DAY 1 Maximize carb depletion, encourage utilization of glycogen stores, optimize fat mobilization concurrently.Meal #1:C & P: 1 whole Egg, 4 Egg whites, Mixed Peppers, mushrooms and 1 tblsp salsa (ANY VEGGIES ALLOWED)F: ½ Avocado & 2 stripes of Turkey BaconSnack:P: Quest Protein BarMeal #2:P: 4-5 oz. Extra Lean Ground Turkey (seasoned to taste, no oils or marinades)- Include: mixed peppers, chopped broccoli, mushrooms and hot peppers.- I use Low Sodium Chicken Broth & Chilli Garlic Sauce during cooking to add moisture and flavorC: Grilled Zucchini and ChickpeasSnack:P: Protein Shake (~25g protein)(optional: egg white liquid)Meal #3:C: Spaghetti SquashP: 4-5 oz. Salmon Filet (Season to taste)Snack (IF NEEDED):P: ½ cup fat free Cottage cheese (the Casein protein (from cottage cheese) will absorb slowly throughout the night, providing your body with adequate protein to repair, and keep your metabolism working) OR Protein Shake.

 

DAY 2 Meal #1: C: Mushrooms, Mixed Veggies and non-fat salsa

P: 1 Whole egg, 4 egg whites (make as omelet w/ above ingredients) F: 2 stripes of Organic Turkey Bacon

Snack: P: Protein Shake, 1/4 cup egg whites and/OR water F: can add 1 tablespoon of organic Almond Butter

Meal #2: C: Green Salad (i.e. mixed romaine leaves)- Mixed Greens, mushrooms, cherry tomatoes, celery, giardiniera for dressing (drain the oil) - Fat Free Feta Cheese P: 4-5 oz. Salmon (add to the salad) F:  1/4 cup Almonds (or any nuts)(mix with salad) Snack: Protien: Homemade Tuna Salad (pepper, lemon, dill, hot sauce)(Any green vegetable snack)
Meal #3: C: Zucchini, Spinach, mushrooms, peppers and jalapeno’s (just for an added kick) P: 4-5 oz. Chicken breast

- Slow cook Chicken for the week over 8 hours in a crockpot. With a variety of seasoning & spices the chicken comes out incredibly moist and tasty. Desert: 1/2 cup fat free cottage cheese, 1/2 scoop whey protein, tsp cinnamon, 2 tblsp PB2

 

DAY 3 Meal #1: C: Protein Shake (1/4 cup Egg Whites, Almond Milk, Ice Cubes, Water)Fiber: SUPERSEED (Add to protein shake) F: 2 tablespoon of Organic Almond Butter (ADD to Shake) Snack: (combine to make little open faced sandwiches) C: 2 Rice Cakes P: 4 oz. Turkey Breast (seasoned to taste) - 1/2 Sliced Tomatoes - Basil Leaves- Add low fat cheese & sauce to taste Meal #2: P: Chicken Salad (mixed veggies, etc) Snack: P: Quest Protein Bar or Protein Shake

Meal #3: C: Asparagus (or other green veggie)(seasoning and lemon to taste) P: 4-5 oz Lean Steak (seasoned to taste)
 

DAY 4 Meal #1: P: 1 whole Egg and 3-4 egg whites, salsa, mushrooms and mixed peppersF: ½ Avocado Snack: P: 3-4 Hard-boiled egg whites (seasoned to taste) C: Kale Chips (or replace with any veggie from list above) Meal #2 (SALAD should be size of two hand fulls) P: 4-5 oz. Chicken Breast (seasoned to taste) C: Mixed Greens & Lettuce (hot peppers if desired and any additional veggies) Snack: P: Whey Protein Powder and Egg Whites (Greek Yogurt and almond milk) Meal #3: P: 4-5 oz Tilapia (seasoned to taste)(sub for any other protein) C: Mixed GREEN VEGTABLES (add mushrooms and hot peppers if desired)

 

DAY 5 Meal #1:P: Protein Pancakes- 1/3 Cup Cottage Cheese, 1 scoop protein powder, 3 egg whites and 1 tsp cinnamonSnack:P: Whey Protein Powder and Egg White liquidF: ½ cup Almond milkMeal #2P: Sautéed Shrimp (just with spray) & mixed veggiesSnack:P: Kale Chips, Celery or Seaweed ChipsMeal #3:P: Taco Salad (according to recipe options)(Turkey and veggies) 

 

DAY 5 Meal #1: P: Protein Pancakes- 1/3 Cup Cottage Cheese, 1 scoop protein powder, 3 egg whites and 1 tsp cinnamon Snack: P: Whey Protein Powder and Egg White liquid F: ½ cup Almond milk Meal #2 P: Sautéed Shrimp (just with spray) & mixed veggiesSnack: P: Kale Chips, Celery or Seaweed Chips Meal #3: P: Taco Salad (according to recipe options)(Turkey and veggies)

 

DAY 6 : Meal #1:P: 1 whole egg, 4 Egg Whites (seasoned to taste)(add any veggies)Snack:P: Quest Protein BarMeal #2P: Tuna Salad (recipe above)Snack:P: Taco Salad (recipe above)Meal #3:P: SHRIMP (1-2 servings)C: Broccoli and Cucumbers (seasoned to taste) 

 

ENJOY a cheat meal!!!!!Cheat Day Logic: This will help curb any cravings you’ve had throughout the previous 6 days. It will serve as a reminder throughout the week, during this meal remove MOST restrictions from your diet (depending on specific fitness goals). Start your day with a lean protein filled meal with a glass of coffee (w/ cinnamon) and ½ grapefruit or glass of organic grapefruit juice (the grapefruit component is OPTIONAL). The protein will get your metabolism going right from the start, the cinnamon will stabilize blood sugar sensitivity, meaning when you consume carbohydrates, sugars and fats your body will be less likely to store these calories as fat. The grapefruit has a chemical called Naringenin, which will extend the fat burning effect of caffeine. For those of you non-coffee drinkers, a glass of organic Grapefruit juice with green tea will do the trick also. Schedule this cheat day on a resistance training day or preferably on a day you have a scheduled personal training session. This will force your body to utilize some of these Carbohydrates to replenish glycogen stores (good) and boost metabolism. Engaging in Cheat Day properly is designed to spike your metabolism with higher caloric intake relative to your typical daily consumption. Limit to 1 day out of every week.Meal #1:P: Protein Shake : 1/4 cup egg whites, 1 tsp cinnamonFiber: ADD SUPERSEED TO THIS SHAKE. (the fiber will help push things through as you consume your cheat meals).DRINK COFFEE (w/ cinnamon) and glass of organic grapefruit juice (Optional)Meal #2FREE MEAL, HAVE WHATEVER YOUR HEART DESIRES. IT’S A BEAUTIFUL THING.Snack (TO BE EATEN DIRECTLY AFTER WORKOUT, W/ PROTEIN SHAKE)ANOTHER FREE MEAL. YOU’RE WELCOME.Meal # 3: Okay now let’s gradually start pulling back. NO CARBSP: Your option of ANY lean protein from list above.C: Any option of side, Preferably: lentils or vegetables

 

 

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.
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