90% Compliance

“How have you been eating?”

The standard answer is usually, “Good.” But, is it really? Nutrition is responsible for at least 80% of your progress. And if you are not in 90% compliance with the following nutritional guidelines it is basically like gambling, you may win, but most likely you won’t.

Nutritional Guidelines:

1. Eat 5 meal per day

2. Eat protein at each meal

3. Eat a fruit or vegetable at each meal

4. Drink at least 80 ounces of water

5. Do not eat processed or sugary foods.

6. Only eat starches (whole grain bread, pasta, brown rice etc.) at breakfast and within 2 hours after a workout.

7. Drink a post-workout protein shake immediately after each workout.

8. Take a daily multi-vitamin and fish oil supplement

Here’s an example showing just how easy these guidelines are to follow.

Breakfast:

Protein = scrambled eggs

Fruit/Vegetable = banana

Starch = whole wheat toast

Multi-Vitamin

Mid-Morning Snack:

Protein = ½ cup almonds

Fruit/Vegetable = apple

Lunch:

Protein = grilled chicken breast

Fruit/Vegetable = mixed salad greens with assorted vegetables

Mid-Afternoon Snack:

Protein = peanut butter

Fruit/Vegetable = carrots or celery

Workout

Post-workout protein shake

Dinner:

Protein: grilled salmon

Fruit/Vegetable: steamed green beans

Starch: brown rice

Bedtime:

Fish oil supplement

If you workout in the morning then you would move the post-workout shake to the morning and then have a starch with either lunch or your mid-morning snack, depending on which falls into the 2 hour window after your workout.

So, does your day look like this? If you’re like most your lunch and dinner do, but that is all that you eat for the day. If this is you, you aren’t not in 90% compliance and gambling on your results. Your body needs food to provide the nutrients it needs and in order for you to lose body fat. Skipping meals is the same as if you were to eat a fast food drive thru value meal.

Josh

www.defined-fitness.com

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30 Days for only $89 - Call 724-698-7897 today to get started with on a trial membership. With your trial membership you will get a fitness evaluation, an individualized fitness program, 8 sessions with a professional fitness coach, unlimited access to our metabolic group fitness classes, and unlimited access to the facility for 30 days.

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Shake of the Week - Blueberry Blast

1 scoop PFC Bio-Whey Protein

1 handful blueberries

3-4 ice cubes

1 cup milk

Blend until mixed.