Ross Bowen
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Hello Ross,
Thank you for choosing me to guide you through your health and fitness journey. Looking and feeling your 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
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-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 cheat 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
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Goals:
Cut Fat
Lean Out
Maintain Muscle Mass
Aesthetic Athletic Body Type
Not Overly Muscular
Biometrics | Macros:
Current Weight: 190lbs
Body Fat Percentage: 20%
Macro Percentage Split:
40% Carb | 40% Protein | 20% Fat
Daily Caloric Intake: ~2595
Daily Macro Split (g):
~260g Carb | ~260g Protein | ~58g Fat
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Meal 1:
5 Veg, 6 Protein, 2 Fats
Meal 2:
1 Fruit, 5 Veg, 6 Protein, 2 fat
Meal 3:
5 Veg, 6 Protein, 2 fat
Meal 4:
1 Starch, 5 Veg, 6 Protein, 2 Fat
Meal 5:
5 Veg, 6 Protein, 2 Fat
*When you don’t workout, sub veggies for starch!
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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
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
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Butter-Free Popcorn
Almonds
All seeds
Sugar-free Greek Yogurt
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Water
Herbal Tea
Protein Shake
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1. Drink more water!
2. Limit eating out. ( excess salt and sugar will kill you!)
3. Avoid Catastrophising Cheat meals. (If you have a cheat meal, don’t self sabotage. Eat it and move on!)
4. Eat at a caloric deficit. (We need to create a deficit to get you leaner. This must happen without scarfing protein, or putting you in a state of overtraining.)
5. Do more cardio. (The whole purpose of the cardio is to create a caloric deficit. NOT TO KILL YOURSELF!)
6. More Weight…less reps and sets! (Our weight training will involve using higher weights and less reps and sets!)
7. Avoid Sugar (especially booze and liquid calories!)
8. Keep Protein HIGH!!
9. Keep fiber intake high via RAW VEGGIES!
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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 58g. 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
