Home of weight loss success stories!

Nutrition 101

By on Apr 22, 2012 in General, Nutrition Blogs | 1 comment

If you want to have an amazing transformation using P90X or any other workout program YOU MUST GET YOUR NUTRITION DIALED IN.  I can’t stress how important this is.  If you’re not going to focus 80% of your energy on eating right then don’t expect a good transformation.  It’s really that simple.  However if you commit to the nutrition expect to be unrecognizable in 90 days. 

The Basics

  1. Eat foods with one ingredient!  Like Tony Horton says “a dorito has 47 ingredients.  It’s no wonder everyone in this country is sick all the time”
  2. Try not to eat foods in boxes
  3. Tapper your carbs as the day goes on.  Most of your carbs should come before dinner.  The only carbs I eat after 5 pm come from veggies. 
  4. Veg out!  There is no limit to the amount of veggies you can eat.  In fact I don’t even count them in my calories
  5. Track your calories!!!!  This is a must for beginners.  There are many free websites and apps to help make this easy.  I love using www.myfitnesspal.com.  It not only helps me track my calories but also helps me watch my ratios of protein, carbs, and fat
  6. Eliminate sugar from your diet.
  7. No more then 1-2 pieces of fruit per day
  8. NO CHEATING!! One cheat meal can set you back 3-4 days.  2-3 cheat meals and you have completely undone all the hard work you put in that week.  This is why so many people get frustrated when they don’t see results.  Trust me it’s not worth it.  NO CHEATING! 

Where to start

What should your plan of attack be on the nutrition?  Here’s my rules of thumb:

If you are MORE than 2% away from your body fat goal, you need to be on a fat shredder diet.  That means 50% protein, 30% carbs, 20% fat.  Let’s say your goal is 8% body fat — as long as you are over 10% body fat you will stay on fat shredder (whether that takes 1 month or 6 months).  We want to shed fat fast until we get very close to our goal before switching to a balanced phase 2 diet.  You also need to be running a good deficit of calories (taking in less than you burn in a day).  As for the total number of calories, these are my recommendations:

Remember this is a guide and a starting point!  Everyone is different but this is a great place to start and adjustments can always be made.  Listen to your body and let me know if you hit a plateau, get headaches, or are feeling fatigued.  I want you to get amazing results but I also want this to be something you can make a lifestyle and not just a 90 day diet plan. 

Phase 1

MEN=

6′ and above = 1900-2200 cals per day.

5’6 – 5’11” = 1700-1900 cals per day.

less than 5’6″ = 1500 cals per day.

WOMEN =

5’6 and above = 1200-1400 per day.

less than 5’6″ = 1000-1200 per day.

Running the fat shredder at these calorie totals will results in rapid body fat loss, which is what we are after.

Phase 2

If you are within 2% of your ideal body fat, you need to be on a phase 2 diet (40/40/20) that is close to your maintenance calorie level.  During this type of diet, the main goal is a slow reduction of body fat but a lot of energy for getting stronger and building muscle.  This is where you see fine tuning of your results.  My recommendations for those needing a phase 2 energy booster diet are:

MEN =

6′ and above = 3,000 cals per day.

5’6″ – 5’11” = 2600-2800 cals per day.

less than 5’6″ = 2200 – 2400 cals per day.

WOMEN =

5’6 and above = 1400 – 1600 per day.

less than 5’6″ = 1200 – 1400 per day.

Phase 3

If you are already shredded, then it’s time to build MUSCLE!!  (But NO, you can’t start bulking if you still have body fat to lose!  You must first get the body fat where you want it using the fat shredder diet or energy booster diet before you start bulking up).  For a muscle building diet, you need a lot of carbs to give you tons of energy and fuel the muscles to the max.  You should shoot for 50-60% carbs, 20-30% protein, and 20% fat.  But make sure those carbs are GOOD carbs!  Fruits, veggies, grains, wheats, oats, etc.  And you need to take in a calorie SURPLUS to help you gain weight, but you want to monitor your weight closely to be sure you are at a steady pace of about 1 lb per week.  If you are gaining more than that, it will be body fat which you don’t want.  In a round of the X, you should be able to put on 13 lbs of muscle without increasing your body fat much at all if you do it 1 lb per week.  Here’s my guidelines for total calories on a bulking diet (but you’ll need to adjust based on how fast you are / aren’t gaining weight each week):

MEN =

6′ and above = 3,600 cals per day.

5’6″ – 5’11” = 3000 – 3200 cals per day.

less than 5’6″ = 2800 – 3000 cals per day.

WOMEN =

5’6 and above = 1800 – 2000 per day.

less than 5’6″ = 1600 – 1800 per day.

What to eat

Anything on this list is good for you.  If you need recipes please check out the Recipe of the Week section

Proteins:

  • Chicken
  • Turkey
  • Fish
  • Pure Protein Bars
  • Mushrooms
  • Natural Peanut Butter
  • Protein Powder
  • Edamame
  • Greek yogurt
  • Whey Protein Powder
  • Shakeology

*Men avoid soy however Edamame is ok!  Soy has been shown to increase production of estrogen

Carbohydrates:

  • Lentils
  • Chickpeas
  • Sweet Potato
  • Brown Rice
  • Quinoa (one of my favorites)
  • Whole Wheat Bread / Tortilla (No Sugar)
  • Oats  (quick oats, oatmeal, or steel cut oats)

Fruits:

  • Apples
  • Peaches
  • Plums
  • Bananas (the browner they are the higher the sugar content!)
  • Strawberries
  • Blueberries
  • Raspberries
  • Dates
  • Raisins
  • Kiwi
  • Prunes
  • Coconut Water
  • Grapefruit

I usually avoid melons as they are higher on the Glycemic Index

Veggies:

  • Shakeology
  • A ton of everything else!  There is no limit to the amount of veggies you eat.  Veg out!
  • Spinach

Snacks:

  • Turkey Jerkey
  • Kashi Go Lean
  • Honey nut Cheerios
  • Steel Oats or oatmeal
  • Artic Zero click here for my review on artic zero
  • Fruit
  • Shakeology no bake cookies
  • Shakeology ice cream
  • Almonds
  • 10 cal sugar free jello cups
  • Kashi dark chocolate cookie
  • Tony Horton Sticky Bars (click here for Tony Horton Sticky bar recipe)
  • Greek yogurt (Oiko’s is organic)
  • Walnuts
  • Brazil Nuts
  • Pine Nuts
  • Hummus

Drinks:

  • Water
  • Almond Milk (Unsweetened)
  • Coffee
  • Tea (Green / Black)
  • Coconut Milk (Unsweetened)

*I only drink water and almond milk and lots of it but I included alternatives for you!

*No diet soda!  Despite what many think it can aid in weight gain.  Don’t believe me click here to see why diet soda is bad!

*Avoid artificial sweeteners.  Use Agave Nectar (very sweet and low on the glycemic index)

*Very little to no Dairy!  Click here for more info on my thoughts on dairy

*Substitute Unsweetened Silk Almond Milk for milk.

*Avoid white bread and white noodles. Buy whole wheat!

* Remember, not all Calories are created equal.

Remember these are the guidelines.  Everyone will need to fine tune it for their own bodies a bit, but this will give you a GREAT place to start. 

Lastly here is a link to my daily routine showing you when I eat and what I eat. 

This is a brief overview of the rules I follow in my daily nutrition.  Stick to these and I promise you will see amazing results. 

    1 Comment

  1. AWESOME Post Lance. Love the tips! Nutrition is the hardest part of the program!

    Mike Roberts

    April 23, 2012

Post a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Facebook Iconfacebook like buttonYouTube IconTwitter Icontwitter follow buttonContact Lance