Nutrition Things to eat: chicken, turkey, egg whites, tofu, avocados, olives, green leafy veggies, spinach, asparagus, broccoli, cucumbers, mushrooms, kale, fish, coconut oil, cauliflower, unsweetened yogurt (flavor add-ins optional like cinnamon), turkey jerky, kidney beans, protein powder (avoid bars), green tea Things to eat in moderation: whole eggs, berries, bananas, peppers, quinoa, rice cakes, corn tortillas, sweet potatoes, carrots, tomatoes, corn, granola Restrict and avoid: rice, bread, anything with over 10 grams of sugar, fruit juice & soda, pineapple, mango, potatoes, processed greasy foods, fast food, dairy Vegan options: oats, bananas, fruit, nuts, avocado, feta cheese, lettuce, lemon, green tea, honey, yogurt, granola, almonds, quinoa, asparagus, rice cakes, peanut butter, cereal flakes, dried cherries, pistachios, almond milk, cottage cheese, garlic, carrots, tofu, broccoli, kale, mushrooms, celery, spinach, green apple, peppers, sweet potatoes Critical Keys: high protein, lots of water, green tea Example Meal Plan: Monday/Tuesday Breakfast/Lunch: 2 cups of water, 2 eggs, turkey bacon, spinach, mushrooms, peppers, greens Snack: 2 cups of water, green tea, protein powder, turkey jerky Dinner: 2 cups of water, chicken breast, roasted cucumbers, broccoli, and asparagus Wednesday/Thursday Breakfast/Lunch: 2 cups of water, 2 eggs, avocado, spinach, mushrooms, peppers, greens Snack: 2 cups of water, green tea, protein powder, unsweetened yogurt Dinner: 2 cups of water, baked sweet potato, kidney beans, roasted cucumbers & cauliflower Friday/Saturday Breakfast/Lunch: 2 cups of water, 2 eggs, avocado, spinach, mushrooms, peppers, greens Snack: 2 cups of water, green tea, protein powder, celery/carrots and peanut butter Dinner: 2 cups of water, taco salad with veggies, feta cheese, lime, hot sauce Sunday Breakfast/Lunch/Snack/Dinner: Moderate intake under calorie limit but no restrictions Advice: Nutrition is the most important part of your fitness journey. 70% of your success will be made in the kitchen and 30% will come straight of out the gym. You will never be able to outwork a bad diet. Be careful what you put in your body. You will never be able to fully commit to a meal plan. There will be days where you break the plan. Don’t get discouraged and let yourself go. Get back on track the next day. Love what you eat. Don’t go insane by eating food you don’t like. Be sure not to deprive yourself of your daily nutrients by starving. Find things you like and keep your sanity. There is a difference between weight loss and fat loss. Most people want to lose fat but end up only losing weight. The way you lose weight is by staying below your caloric means. Eat below your basic metabolic rate (BMR) you lose weight, eat around the same as your BMR you maintain the same weight, and eating above your BMR you gain weight. The key in cutting away the fat is your protein intake. If you eat 0.8 - 1 gram of protein per pound of body weight, you will maintain your muscle while your body eats away at your fat. If you don’t eat enough protein while in a caloric deficit, your body is going to feed off your muscle. By working out, staying below your caloric means, and eating the proper amount of protein… you’ll lose fat. Men’s BMR equation 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years) Women’s BMR equation 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years) Set a time frame for when you eat. For example, you eat only between 10 a.m. - 7 p.m. Set a budget in cash and leave your card at home. This way you only buy what you need. You can’t control where you lose your fat. Don’t pay attention to the scale but only look to the mirror and your progress. Measure yourself and take pictures every two weeks. Don’t ever get discouraged. Embrace the journey and never quit.