We also utilize a software program called, “Life Form” that you can purchase for use at home. Or we can input information from your tracking sheets to better understand the breakdown of protein, carbohydrates, and fats you are eating. This information is essential to guide the direction of your program, so we can make sure you meet your goals.
We suggest nutritionally dense foods proven to guide your personal program. If you follow these guidelines, we know they work! The foods you will eat will allow you to create & maintain a lean body by slowly losing about one pound of body fat (per 100 pounds of body weight) per week.
The program includes eating approximately 1 gram (20-40% of total calories) of protein per pound of body weight each day. Your protein should come from white meat chicken and turkey, fish and egg whites.
Between 10-20% of your total calories should come from fat. You will need to incorporate at least 1 teaspoon of unsaturated oil each day.
The rest of the food eaten will come from carbohydrates, both starchy and fibrous. Processed carbohydrates like breads, pastas, cookies, cakes, & sweets are not included.
Brown rice, whole wheat, potatoes, sweet potatoes, oatmeal, black-eyed peas, and lima beans are excellent sources of starchy carbohydrates. Your authorized food list will provide other alternatives.
Fibrous carbohydrates or vegetables like asparagus, broccoli, cauliflower, green beans, squash, and salad vegetables are included at each meal. Until you meet your fat loss goals, fruits may not be included in your fat loss program. If your goal is to gain muscle size, your nutrition program will vary accordingly.
Meals should be spaced 2 to 3 hours apart. Plan to eat your first meal within a half-hour of waking, and your last meal 3 to 4 hours before bed.
You will record what you eat, what time you eat, and how much eat each day on a Diet Trac Sheet. Or you may choose to keep a small spiral notebook for convenience. Your trainer will ask to see your food journal each time you work out, so please bring it with you.
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