It's the bare NECESSITIES. Keep it simple
Whether you are seeking overall better health, lose unwanted fat, or build muscle, we have a system and plan that will greatly assist you in crushing your goals. Take note, this program is a guide and not a cookie cutter meal plan.
Philosophy
Our philosophy is simple, correctly fuel the body with proper nutrients in addition to a consistent workout regiment. As you progress, it is important to track your progression, and not just on the scale. In fact, we strongly encourage you to stay away from the scale and base your results on first, how you feel, then, how you look.
Today is Day 1 for the rest of your life, have fun with the journey.
Liquids
Lots of water – 1 gallon per day at least
*Proper hydration allows for the body to work at optimal performance. If you have trouble drinking water, feel free to add lemon, lime, or fruit to make it more appetizing.
*Rid your diet from all high sugar sports drinks, juices, and soda. If you drink regular soda daily, on average you are consuming 20-50 grams of sugar making it very difficult for your body to effectively break down and use glucose. You already know the facts, make the decision.
Almond Milk –
*Almond milk vs. cow’s milk… do your own research to gain a stance on the topic. For this plan though, we suggest using almond or coconut milk for shakes. This is a great way to add some flavor to your shakes without the added calories, fats, and filling your stomach with dairy.
Condiments
Salt, pepper, seasoning salt, garlic, mustard, ketchup, etc.
*The large misconception about sodium is that it’s “bad for you.” Sodium is good for the body when consumed in balance. There’s no need to douse your meals in salt, just spice them up some if you are seeking more flavor.
Veggies
Veggies are a great way to add flavor and substance to meals without adding a lot of carbs. Feel free to add 1 cup of veggies to any meal.
Protein
Eggs, chicken, lean red meat, wild game, fish, protein powders, beans, quionia, etc.
*Don’t complicate things. Find a few sources of protein you like and stick to them.
Carbs
There is a large misconception about carbs that make them “bad.” Carbs are good! When you take notice of the source and how much, that is. Clean sources of energy will fuel the body. We believe in giving the body what it requires to perform at its optimal best. With that, don’t be afraid to EAT!
Rice, oatmeal, potatoes, pasta, fruit, veggies, etc…
Fats
Fats help aid in recovery, heart health, joint health, and overall homeostasis. You will find many “high fat/protein low/carb” diets out there… this isn’t one.
We feel your body is the best teacher. Become students of the flesh machine you operate and begin to learn what your body requires by what it tells you.
Good sources of fats include, almonds, natural peanut butter, almond butter, coconut oil, etc…
Sample Plans
*Note, we do not count macros. This is a great plan to follow for 6-8 weeks to see results. We want this transition into your new physical body to be an entire life change. Find ways to keep things exciting!
Our philosophy is simple, correctly fuel the body with proper nutrients in addition to a consistent workout regiment. As you progress, it is important to track your progression, and not just on the scale. In fact, we strongly encourage you to stay away from the scale and base your results on first, how you feel, then, how you look.
Today is Day 1 for the rest of your life, have fun with the journey.
Liquids
Lots of water – 1 gallon per day at least
*Proper hydration allows for the body to work at optimal performance. If you have trouble drinking water, feel free to add lemon, lime, or fruit to make it more appetizing.
*Rid your diet from all high sugar sports drinks, juices, and soda. If you drink regular soda daily, on average you are consuming 20-50 grams of sugar making it very difficult for your body to effectively break down and use glucose. You already know the facts, make the decision.
Almond Milk –
*Almond milk vs. cow’s milk… do your own research to gain a stance on the topic. For this plan though, we suggest using almond or coconut milk for shakes. This is a great way to add some flavor to your shakes without the added calories, fats, and filling your stomach with dairy.
Condiments
Salt, pepper, seasoning salt, garlic, mustard, ketchup, etc.
*The large misconception about sodium is that it’s “bad for you.” Sodium is good for the body when consumed in balance. There’s no need to douse your meals in salt, just spice them up some if you are seeking more flavor.
Veggies
Veggies are a great way to add flavor and substance to meals without adding a lot of carbs. Feel free to add 1 cup of veggies to any meal.
Protein
Eggs, chicken, lean red meat, wild game, fish, protein powders, beans, quionia, etc.
*Don’t complicate things. Find a few sources of protein you like and stick to them.
Carbs
There is a large misconception about carbs that make them “bad.” Carbs are good! When you take notice of the source and how much, that is. Clean sources of energy will fuel the body. We believe in giving the body what it requires to perform at its optimal best. With that, don’t be afraid to EAT!
Rice, oatmeal, potatoes, pasta, fruit, veggies, etc…
Fats
Fats help aid in recovery, heart health, joint health, and overall homeostasis. You will find many “high fat/protein low/carb” diets out there… this isn’t one.
We feel your body is the best teacher. Become students of the flesh machine you operate and begin to learn what your body requires by what it tells you.
Good sources of fats include, almonds, natural peanut butter, almond butter, coconut oil, etc…
Sample Plans
- Meal 1 = 4 whole eggs or 2 scoops of protein + 2 slices wheat toast w/ honey or 1 cup oatmeal
- Meal 2 = 2 scoops protein + 1 banana + 20 almonds
- Meal 3 = 6oz lean meat + 6oz carb source + 1 cup greens
- Meal 4 = Preworkout -> Choice of product
- Meal 5 = Post workout product + 1 Tablespoon peanut butter + 1 banana if post workout product does not contain carbs
- Meal 6 = 6oz lean meat + 6oz carb source
*Note, we do not count macros. This is a great plan to follow for 6-8 weeks to see results. We want this transition into your new physical body to be an entire life change. Find ways to keep things exciting!
