Mike 
Burton

 
 

  • Hello Mike,

    Thank you for choosing me as your coach! Looking and feeling your physical best will require your mental best. I will be here to keep you motivated, and answer any questions you have. Below you will see some Quick Tips to help you with the diet component. Please read them all and understand that each one of these tips plays a huge role in your success. In this welcome packet you will find almost everything you need to get started. Please feel free to reach out if you have any questions.

    Cheers,

    ~cf

  • -Bookend your workouts with complex carbohydrates (brown rice, buckwheat, quinoa, oatmeal etc.

    -Avoid the white stuff. Pasta, white rice, potatoes etc.

    -Limit your fruit. Sugar is sugar.

    -No liquid calories

    -Drink plenty of water

    -Herbal tea is your friend

    -Sugar is your ENEMY

    -One treat MEAL per week

    -Limit your alcohol

    -Stick with Tequila

    -Greens are your best friend

    -Keep proteins lean

    -Unbuttered popcorn is a good snack

    -Eat every 3-4 hours

    -Isopure Zero Carb Protein Powder

    -Invest in a few shaker bottles

    -Invest in plenty of sugar-free gum

  • Goals:

    Cut Fat

    Lean Out

    Maintain Muscle Mass

    Lose 20lbs

    Develop healthy lifestyle routine

    Biometrics | Macros:

    Current Weight: 210lbs

    Body Fat Percentage: 25%

    Macro Percentage Split:

    40% Carb | 40% Protein | 20% Fat

    Daily Caloric Intake: ~2244

    Daily Macro Split (g):

    ~224g Carb | ~224g Protein | ~50g Fat

  • 2200 Calorie Meal Chart

  • Meal 1:

    1 Fruit, 3 Veg, 5 Protein, 2 Fat

    Meal 2:

    1 Starch, 4 Veg, 5 Protein, 2 Fat

    Meal 3:

    1 Starch, 4 Veg, 5 Protein, 2 Fat

    Meal 4:

    4 Veg, 5 Protein, 2 Fat

    Meal 5:

    4 Veg, 5 Protein, 1 Fat

    *When you don’t workout, sub veggies for grains!

  • Meal Plan Serving Sizes Doc.

    Proteins-

    Trader Joes Grilled Chili Lime Chicken Strips

    Trader Joes Grilled Balsamic Vinegar and Rosemary Chicken Breast

    Trader Joes Cage-Free 100% Liquid Egg whites

    Organic Cage-free whole eggs

    Lean Ground Beef or Bison

    Lean Ground Turkey

    Salmon ( all sorts)

    Canned Albacore Tuna

    Carbs:

    Trader Joes Organic Brown Rice (Frozen/Microwaveable)

    Trader Joes Rice Medley (Frozen/Microwaveable)

    Bob’s Gluten Free Old Fashioned Oats

    Quinoa

    Buckwheat

    Trader Joes Organic spinach leaves

    Broccoli

    Brussels Sprouts

    Chard

    Collard Greens

    Cucumber

    Beets

    Spouts (all varieties)

    Zucchini

    Wheat Grass

    Celery

    Chives

    Endive

    Green Beans

    String Beans

    Lettuce

    Peas

    Radishes

    Carrots

    Arugala

    Sweet Potato

    Turnips

    Kale

    Cauliflower

    Asparagus

    Lentils

    Cabbage

    Tomato

    Mushrooms

    Assorted Pepper

    Sugar-free Greek Yogurt

    Fats:

    Avocado

    Hummus

    Nut Butters

    Brazil nuts

    Almonds

    Chia Seeds

    Flax Seeds

    Hazelnuts

    Cashews

    Macadamia Nuts

    Walnuts

    Olive Oil

    Coconut Oil

    Flax Seed Oil

  • Please click here to fill out your equipment list.

  • Butter-Free Popcorn

    Almonds

    All seeds

    Sugar-free Greek Yogurt

    Optimum Nutrition Protein Wafers (Amazon)

  • Isopure Zero Carb Whey Protein Powder (Amazon)

    Biopharma Nanogreens Superfood (Amazon)

    Multi-Vitamin

    Barleans Omega-3 Lemon Cream (Amazon)

    Optimum Nutrition Protein Wafers (Amazon)

    Quest Meal Replacement Bar

  • Water

    Herbal Tea

    Protein Shake

  • G Hughes Sugar-Free BBQ Sauce (Amazon)

    G Hughes Sugar-Free Ketchup (Amazon)

  • Unsalted Tortilla Chips

    Salsa

    Optimum Nutrition Protein Wafers (Amazon)

  • Scale that measures body fat.

  • THE BEST FAST FOOD CHOICES FOR GET-LEAN DIETS

    Burger King

    Tendergrill Chicken Garden Salad with 1/2 packet Ken’s Light Italian Dressing

    300 calories, 33 g protein, 10.5 g carbs, 14.5 g fat

    McDonald’s

    Premium Bacon Ranch Salad with Grilled Chicken and 1/2 packet Newman’s Own Low-Fat Balsamic Vinaigrette

    280 calories, 33 g protein, 14 g carbs, 10.5 g fat

    OR:

    Order either a salad with grilled chicken and no dressing, an Artisan Grilled Chicken Sandwich, or the Egg White Delight McMuffin.

    Subway

    Oven-Roasted Chicken Breast Salad (with an extra serving of chicken) and red wine vinaigrette

    259 calories, 34 g protein, 21 g carbs, 5 g fat

    Wendy’s

    Ultimate Chicken Grill Sandwich with extra grilled chicken breast

    430 calories, 51 g protein, 37 g carbs, 8.5 g fat

    Chick-FIl-A

    Grilled Nuggets

    23 grams Protein, 620 mg Sodium,

    140 calories

    Carl’s Jr.

    Single All Natural Burger without the cheese and mayo or Chicken Club without the bacon; pair either with the Garden Salad, but only use half the dressing

    Chipotle

    Salad with steak, black beans, roasted chili corn salsa, and either cheese or guacamole

    Dunkin Donuts

    Two Egg White Flatbreads, but take the egg out of one, add it to the second sandwich and toss the first flatbread away.

    Jimmy John’s

    Vegetarian or Totally Tuna 8-inch sandwich, but tear off half the bun and eat sandwich open faced

    Taco Bell

    Black Bean Burrito with guacamole, salsa, veggies, and rice

    Steak N’ Shake

    Chili, vegetable soup, and applesauce

    Starbuck’s

    Choose any two breakfast sandwiches, take off the muffins and eat the rest.

    Panera

    Order either the Lentil Quinoa Broth Bowl with chicken or egg; Avocado, egg white, and spinach Breakfast Power Sandwich; or Classic Salad with Chicken, all with an apple on the side.

    Popeye’s

    Order off the “live well” menu: Red Beans & Rice or Chicken & Sausage Jambalaya, plus a side of green beans.

    Potbelly’s

    Opt for a T-K-Y Skinny on multigrain bread for leaner protein and 1/3 less meat and cheese than their regular sandwiches.

 
 

Notes: Use this chart to help you build a solid meal plan. Each number here represents how many portions you can have for each category of food per meal. Use the Meal Plan Serving Size doc to help you create your actual diet and multiple options to keep things interesting. You will notice that your fat content on the chart does not add up to 50g. This is because there will certainly be fat in the protein you will be consuming. You can have one TREAT MEAL PER WEEK. When you cheat do not think of it as a day of ravenous eating. Instead think of it as a day where you can enjoy a meal that you love without guilt. If you have any questions let me know. 

Good luck.

~cf