Practical Nutrition
A Comprehensive Weight Loss Guide
fitness program included.
-Created by Certified Nutritionist and personal trainer (ISSA). Coach Austin Flath.
Hi, coach Austin here. I'm excited to share my nutrition and fitness guide with you! I am currently a certified nutritionist and personal trainer from the ISSA. I also had an extensive mentor-ship with my track coach that lasted around 5 years. He holds a degree in nutritional science and has helped many athletes get scholarships with his nutrition knowledge.
I wanted to make this program based on nutritional science. Science, but I don’t want you to lose your love of food or believe you should sacrifice taste for boring foods and want to introduce you to new food ideas that you will love!
With that said, know that what you are getting is quality information and is backed by science.
This program is results driven and will get you to your goal!
Try it out and tell me what you think!
Best wishes from the most interesting personal trainer in the world!
Stay fit my friends!
Practical Nutrition!
A Comprehensive Fitness and Nutrition Program!
Intro
How would you like to have that perfect beach body this summer?
What about feeling more confident in your love life?
How about just living a happier healthy life.
Many people think that their genetics is why they are fat and slow which is true, but in my years as a certified fitness trainer and nutrition coach, I've seen people who put in the necessary work every day make amazing transformations, and you can too!
Don't make genetics an excuse for you not to have your dream body or for you to not become healthier or fit!
Even if you can't be a fitness model or professional athlete because of your genes, doesn't mean you can't be the best version of yourself.
Find out what really motivates you. Take some time to reflect and meditate on it deeply because changing your nutrition habits is no easy chore. It takes a full commitment and support from your friends and loved ones. A journal is something that can really help. Start a health and fitness journal and write what's on your mind, what's driving you, your goals, your wildest dreams.
While your journaling, listen to relaxing or motivating music. Maybe do some light stretches and some yoga before, during, and after your journaling session. You need to do whatever it takes for you to make this change and get in the right mindset for success. Your life and happiness depend on it.
Dig deep and find that motivation not to be a quitter, not to give up, no matter how far you fall flat on your face. This is your moment. Don't miss your chance.. Mom's spaghetti or something like that if you get the joke.
You got to pick yourself up and chug along. You're like a train. A freight train. An unstoppable train. You're a train that can do anything, that has no limits and doesn't stay on the track but paves they're own way. You're a train with no limits, you have no ceiling, you don't even know your potential. But you're starting to. And you want to take action.
Start with small changes, ones you can manage like making it a habit to drink more water, making a food journal so you can be fully conscious of your eating habits. Once you got that down then you can start making harder changes like finding a healthier alternative to your favorite snacks. There's always a healthier option you just have to do the work and stay discipline. That's what you need. Disciple.
Food is culture, food is passed down from your parents, shared with friends and family during the most special moments. You don't have to deny yourself your favorite foods or eat like a bodybuilder year-round. Let me tell you a secret. You don't have to be perfect all the time. Give yourself some room to grow.
The hardest part is losing the weight but once you got your routines on lock down, keeping the weight off and maintaining is the easy part. You have already found new healthy foods you love and ditched all the junk in the process. This is your life nothing and nobody can stop you. You say choo choo and you steam ahead. You're a winning train.
So, remember your motivation is what's going to keep you consistent and what ultimately is what's going to get you started long enough until you make a fitness lifestyle a habit.
Whether you need to adopt a fitness routine because you have major health problems, are just starting to gain weight and want to make changes, an athlete looking to be a high school stud or women's league champion.
You all fall under a certain motivation spectrum and need to harness your energy and maximize your motivation.
Write down your goals and dream big!
It's important to get it down on paper and think about it regularly.
Your health and fitness is important, this goes beyond just a nutrition manual for me but gives me opportunity as a certified personal trainer and nutritionist to make a difference in your life. I made this manual to work. It's what it takes to get in shape. Maybe not get a 6 pack in 12 weeks but if you’re already close it can put you over the edge and will definitely help you lose weight.
You need to keep track of you diet, calories, and find a baseline of what keeps you at your current weight and make adjustments from there. I want you to reach your goal of getting a 6 pack or whatever your fitness goal is. I'm taking the work out of it for you by writing this workout and giving away free nutrition coaching.
Also, I have to give you a disclaimer before trying this workout and nutrition coaching program. By trying this program in anyway you agree to find getmovingamerica.net and Coach Austin Flath not liable for any injuries or problems. Also, consult with a Dr. before starting any fitness and nutrition program to see if it fits your specific needs.
In this guide, I am going to lay out every detail to getting in peak physical conditioning and health. Teach you what it takes to truly make a transformation. It's not easy, but remember when you are a beginner and deconditioned that workouts are painful and challenging. I know, we all have to go through it. But to make the transformation you want, you have to push yourself. Be uncomfortable, work hard, and remember that no one said it was going to be easy. In fact, I can almost guarantee you that this will be one of the hardest challenges you will ever face! You can do it though! If it's been done before you can do it too!
I've left no stones unturned in this guide and know that you will be receiving the most up to date recommendations!
Start the journey today!
A Comprehensive Fitness and Nutrition Program!
Intro
How would you like to have that perfect beach body this summer?
What about feeling more confident in your love life?
How about just living a happier healthy life.
Many people think that their genetics is why they are fat and slow which is true, but in my years as a certified fitness trainer and nutrition coach, I've seen people who put in the necessary work every day make amazing transformations, and you can too!
Don't make genetics an excuse for you not to have your dream body or for you to not become healthier or fit!
Even if you can't be a fitness model or professional athlete because of your genes, doesn't mean you can't be the best version of yourself.
Find out what really motivates you. Take some time to reflect and meditate on it deeply because changing your nutrition habits is no easy chore. It takes a full commitment and support from your friends and loved ones. A journal is something that can really help. Start a health and fitness journal and write what's on your mind, what's driving you, your goals, your wildest dreams.
While your journaling, listen to relaxing or motivating music. Maybe do some light stretches and some yoga before, during, and after your journaling session. You need to do whatever it takes for you to make this change and get in the right mindset for success. Your life and happiness depend on it.
Dig deep and find that motivation not to be a quitter, not to give up, no matter how far you fall flat on your face. This is your moment. Don't miss your chance.. Mom's spaghetti or something like that if you get the joke.
You got to pick yourself up and chug along. You're like a train. A freight train. An unstoppable train. You're a train that can do anything, that has no limits and doesn't stay on the track but paves they're own way. You're a train with no limits, you have no ceiling, you don't even know your potential. But you're starting to. And you want to take action.
Start with small changes, ones you can manage like making it a habit to drink more water, making a food journal so you can be fully conscious of your eating habits. Once you got that down then you can start making harder changes like finding a healthier alternative to your favorite snacks. There's always a healthier option you just have to do the work and stay discipline. That's what you need. Disciple.
Food is culture, food is passed down from your parents, shared with friends and family during the most special moments. You don't have to deny yourself your favorite foods or eat like a bodybuilder year-round. Let me tell you a secret. You don't have to be perfect all the time. Give yourself some room to grow.
The hardest part is losing the weight but once you got your routines on lock down, keeping the weight off and maintaining is the easy part. You have already found new healthy foods you love and ditched all the junk in the process. This is your life nothing and nobody can stop you. You say choo choo and you steam ahead. You're a winning train.
So, remember your motivation is what's going to keep you consistent and what ultimately is what's going to get you started long enough until you make a fitness lifestyle a habit.
Whether you need to adopt a fitness routine because you have major health problems, are just starting to gain weight and want to make changes, an athlete looking to be a high school stud or women's league champion.
You all fall under a certain motivation spectrum and need to harness your energy and maximize your motivation.
Write down your goals and dream big!
It's important to get it down on paper and think about it regularly.
Your health and fitness is important, this goes beyond just a nutrition manual for me but gives me opportunity as a certified personal trainer and nutritionist to make a difference in your life. I made this manual to work. It's what it takes to get in shape. Maybe not get a 6 pack in 12 weeks but if you’re already close it can put you over the edge and will definitely help you lose weight.
You need to keep track of you diet, calories, and find a baseline of what keeps you at your current weight and make adjustments from there. I want you to reach your goal of getting a 6 pack or whatever your fitness goal is. I'm taking the work out of it for you by writing this workout and giving away free nutrition coaching.
Also, I have to give you a disclaimer before trying this workout and nutrition coaching program. By trying this program in anyway you agree to find getmovingamerica.net and Coach Austin Flath not liable for any injuries or problems. Also, consult with a Dr. before starting any fitness and nutrition program to see if it fits your specific needs.
In this guide, I am going to lay out every detail to getting in peak physical conditioning and health. Teach you what it takes to truly make a transformation. It's not easy, but remember when you are a beginner and deconditioned that workouts are painful and challenging. I know, we all have to go through it. But to make the transformation you want, you have to push yourself. Be uncomfortable, work hard, and remember that no one said it was going to be easy. In fact, I can almost guarantee you that this will be one of the hardest challenges you will ever face! You can do it though! If it's been done before you can do it too!
I've left no stones unturned in this guide and know that you will be receiving the most up to date recommendations!
Start the journey today!
Chapter 1 Macronutrients
Proteins: Your 6 packs best friend!
Protein will not only help you build muscle but will help you burn that stubborn body fat! Protein has a thermic effect on your body which basically means it heats up your body.
When you add protein to every meal throughout the day you are going to be burning extra calories.
For sedentary healthy individuals the daily recommended intake of protein is 10-35% of your total calories.
Excess protein will turn to body fat so make sure to follow those guidelines.
Also, when attempting to lose weight studies have shown that adequate protien and strength training helps prevent muscle loss on a calorie restricted diet.
Carbohydrates: Your workouts best friend!
Carbs break down into sugar and are your primary source of energy for exercise.
Sugar or glucose is also what provides your brain with energy and it is essential that you get quality carbs into your diet.
Carbs also have a bad rap for making you fat. That's not necessarily true.
Any food can make you fat if consumed in excess. If you focus on complex carbs and the right amount. You will not get that crash that you do with simple sugars, you will have sustained energy, and you will not store energy as body fat.
If you are constantly eating processed refined sugar than you will spike your insulin and gain body fat.
The daily recommended intake for carbs is 45-65 percent of your total daily calories. Remember, the key to selecting carbs is the quality and quantity.
Carbs will not make you fat if you stick to what is recommended and exercise.
Fats: Your energy's best friend!
Fat is the most energy dense of the three macronutrients and is important for your hormonal functions.
Focus again on the quality and quantity your choices. Stay away from excess saturated fats, and remove trans fats and hydrogenated oils.
These will be detrimental to your health and 6 pack success.
Healthy oils and fats you want to add to your diet are omega 3 and 6 fatty acids, flax seeds, hemp seeds, almonds, avocado, and grapeseed oil.
These are some of the best options you can add to your nutrition in regards to fat.
The daily recommended intake for fat is 20-30 percent of your total caloric intake. Stick to the numbers and quality choices and you can't lose!
Chapter 2 Putting it into action!
Now that you know a little more about nutrition and macronutrients here is a comprehensive 12 week meal guide!
Stick to it and you will have that dream body in no time!
I just want to add that to be successful in this program requires you to take action everyday and to focus on what you can control!
Everyone is different and will reach their goals at different paces. Adopt this wellness lifestyle and take it one day at a time!
Don't forget to drink plenty of water as well! 8-10 glasses a day.
Good luck to you and remember quitters never win!
Repeat this guide for 12 weeks!
Grocery list
Oatmeal
Almond Butter
Eggs
Kale
Apples
Chicken breast
Broccoli
Salmon
Sweet Potatoes
Bananas
Steaks
Asparagus
Whole wheat bread
Turkey lunch meat
Milk (Almond or Oat milk preferably)
Roast beef lunch meat
Ingredients to make Chili
Low Fat Yogurt
Honey
Walnuts
Turkey Bacon
Ingredients to make spaghetti
Avocado
Low sugar cereal
Whey Protein Powder
Lettice
Oranges
Turkey Burgers
Comprehensive Weight Loss Guide
Week One.
Day One.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Kale apple juice.
Lunch. 1 8-12 oz. Chicken breast with 1 cup of broccoli.
Snack. Protein shake. 25-40 grams of protein, green leafy vegetables.
Dinner. Salmon with baked sweet potatoes fries and green vegetable.
Day Two.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Bowl of assorted fruit.
Lunch. Turkey sandwich on whole wheat bread with low sugar yogurt.
Snack. Banana and almond butter toast with protein shake.
Dinner. Lean 6oz steak with baked potato and asparagus.
Day Three.
Breakfast. Scrambled eggs with whole wheat toast and glass of low fat milk. (Almond or Rice milk if possible)
Snack. Low fat yogurt with fruit.
Lunch. Grilled chicken cutlets with sweet potato and Broccoli.
Snack. Protein shake, green leafy vegetables.
Dinner. BBQ turkey burgers with grilled onion, green salad with what you like, baked sweet potatoes.
Day Four.
Breakfast. Bowl of low sugar cereal. (Almond, Flax, or Rice milk).
Snack. Kale apple juice.
Lunch. Roast beef sandwich on whole wheat bread with goat’s cheese. (Lettice and tomato if that’s what you like).
Snack. Apple’s and almond butter.
Dinner. Chili.
Day Five.
Breakfast. Banana nut oatmeal. With honey and walnuts, 3-4 egg whites.
Snack. Low fat yogurt.
Lunch. Cheat meal (Do not eat an extremely large portion).
Snack. Protein shake, green leafy vegetables.
Dinner. Cheat meal. (Do not eat an extremely large portion).
Day Six.
Breakfast. Almond butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt. 3-4 egg whites.
Snack. Protein shake, green leafy vegetables.
Lunch. 8oz Chicken breast with broccoli.
Snack. Bag of baked potato chips.
Dinner. Green salad with salmon.
Day Seven.
Breakfast. Oatmeal with almond butter. 3-4 egg whites.
Snack. Protein shake.
Lunch. Turkey sandwich on whole wheat with avocado (Lettice and tomatoes if you like).
Snack. Apple with almond butter + Green leafy vegetables.
Dinner. BBQ turkey burgers with grilled onion. Whole grain buns. Green salad with what you like.
Week Two.
Day One
Breakfast. Oatmeal with almond butter. Scrambled eggs.
Snack. Protein shake 15-25 grams
Lunch. Chicken salad sandwich on whole wheat bread. Bowl of assorted fruit.
Snack. Protein shake. 15- 25 grams.
Dinner. Lean steak with baked potato and green vegetable.
Day Two
Breakfast. Breakfast burrito with turkey bacon.
Snack. Kale apple juice.
Lunch. Chili.
Snack. Protein shake 15-20 grams.
Dinner. Spaghetti with green salad.
Day Three.
Breakfast. Fruit and yogurt smoothie with whey protein.
Snack. Apple slices with almond butter.
Lunch. BLT with turkey bacon on whole wheat bread.
Snack. Protein shake.
Dinner. Chicken and rice with hot sauce. Green veggie for side.
Day Four.
Breakfast. Oatmeal with blueberries. 3-4 egg whites.
Snack. Protein shake.
Lunch. Green salad with black beans.
Snack. High protein yogurt.
Dinner. Salmon with green veggies and baked potato.
Day Five.
Breakfast. Turkey bacon with sunny side eggs and whole wheat toast.
Snack. Almonds.
Lunch. Chicken breast with sweet potato and green veggie.
Snack. Protein shake.
Dinner. Turkey dinner with mashed potatoes and green vegetable.
Day Six.
Breakfast. Avocado toast with 2 soft boiled eggs.
Snack. Orange.
Lunch. Turkey sandwich on whole wheat.
Snack. Protein shake.
Dinner. Cheat meal.
Day Seven
Breakfast. Oatmeal with almond butter and 3-4 egg whites.
Snack. Protein shake.
Lunch. Chicken breast with broccoli.
Snack. Protein shake.
Dinner. Salmon with green salad.
Week Three.
Day One.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Kale apple juice.
Lunch. 1 8-12 oz. Chicken breast with 1 cup of broccoli.
Snack. Protein shake. 25-40 grams of protein, green leafy vegetables
Dinner. Salmon with baked sweet potatoes fries and green vegetable.
Day Two.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Bowl of assorted fruit.
Lunch. Turkey sandwich on whole wheat bread with low sugar yogurt.
Snack. Banana and almond butter toast. with protein shake.
Dinner. Lean 6oz steak with baked potato and asparagus.
Day Three.
Breakfast. Scrambled eggs with whole wheat toast and glass of low fat milk. (Almond or Rice milk If possible)
Snack. Low fat yogurt with fruit.
Lunch. Grilled chicken cutlets with sweet potato and Broccoli.
Snack. Protein shake, green leafy vegetables.
Dinner. BBQ turkey burgers with grilled onion, green salad with what you like, baked sweet potatoes.
Day Four.
Breakfast. Bowl of low sugar cereal. (Almond, Flax, or Rice milk).
Snack. Kale apple juice.
Lunch. Roast beef sandwich on whole wheat bread with goat’s cheese. (Lettice and tomato if that’s what you like).
Snack. Apple’s and almond butter.
Dinner. Chili.
Day Five.
Breakfast. Banana nut oatmeal. With honey and walnuts, 3-4 egg whites.
Snack. Low fat yogurt.
Lunch. Cheat meal (Do not eat an extremely large portion).
Snack. Protein shake, green leafy vegetables.
Dinner. Cheat meal. (Do not eat an extremely large portion).
Day Six.
Breakfast. Almond butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt. 3-4 egg whites.
Snack. Protein shake, green leafy vegetables.
Lunch. 8oz Chicken breast with broccoli.
Snack. Bag of baked potato chips.
Dinner. Green salad with salmon.
Day Seven.
Breakfast. Oatmeal with almond butter. 3-4 egg whites.
Snack. Protein shake.
Lunch. Turkey sandwich on whole wheat with avocado (Lettuce and tomatoes if you like).
Snack. Apple with almond butter + green leafy vegetables.
Dinner. New York Steak with baked potato. Green veggies.
I am excited to share with you a sponsorship program that I am starting!
For anyone who signs up for a year fitness or nutrition program, I am going to match and sponsor one individual who is in dire need of a lifestyle change, and who cannot afford a personal trainer or nutrition coach.
If you'd like to support this cause and cannot afford coaching yourself, what you can do to help is like and share my blog on social media. Much appreciated!
You can also apply for yourself. I am taking on sponsorship clients as we speak!. Apply by texting me 253.882.6385 and tell me about why you want a personal trainer and nutritionist and how it can change your life!
Thank you for getting this far and good luck and remember quitters never win.
Get Optimal Fitness Nutrition Coaching with Nutrition Coach Austin Flath (Certified Nutrition Coach) (International Sports Sciences Association)
$35 per hour for one session
What you get.
-Initial Evaluation
-Meal Timing
-Hydration
-Guidelines for Protein, Carbs, and Fats.
-Extra Motivation/Coaching/Help with grocery shopping if your in Tacoma, Washington.
-Help with Supplements
Text 253-882-6385 to schedule a consultation
Advertisement: Austin's Web Design.
If your looking for professional Web Design your in the right place. Email [email protected] or Call/Text 253.882.6385 for a 50 percent discount!
The strength training and cardio program that was a part of this post is now a different blog post, titled (Practical Fitness) click on the link below to access program.
Chapter 1 Macronutrients
Proteins: Your 6 packs best friend!
Protein will not only help you build muscle but will help you burn that stubborn body fat! Protein has a thermic effect on your body which basically means it heats up your body.
When you add protein to every meal throughout the day you are going to be burning extra calories.
For sedentary healthy individuals the daily recommended intake of protein is 10-35% of your total calories.
Excess protein will turn to body fat so make sure to follow those guidelines.
Also, when attempting to lose weight studies have shown that adequate protien and strength training helps prevent muscle loss on a calorie restricted diet.
Carbohydrates: Your workouts best friend!
Carbs break down into sugar and are your primary source of energy for exercise.
Sugar or glucose is also what provides your brain with energy and it is essential that you get quality carbs into your diet.
Carbs also have a bad rap for making you fat. That's not necessarily true.
Any food can make you fat if consumed in excess. If you focus on complex carbs and the right amount. You will not get that crash that you do with simple sugars, you will have sustained energy, and you will not store energy as body fat.
If you are constantly eating processed refined sugar than you will spike your insulin and gain body fat.
The daily recommended intake for carbs is 45-65 percent of your total daily calories. Remember, the key to selecting carbs is the quality and quantity.
Carbs will not make you fat if you stick to what is recommended and exercise.
Fats: Your energy's best friend!
Fat is the most energy dense of the three macronutrients and is important for your hormonal functions.
Focus again on the quality and quantity your choices. Stay away from excess saturated fats, and remove trans fats and hydrogenated oils.
These will be detrimental to your health and 6 pack success.
Healthy oils and fats you want to add to your diet are omega 3 and 6 fatty acids, flax seeds, hemp seeds, almonds, avocado, and grapeseed oil.
These are some of the best options you can add to your nutrition in regards to fat.
The daily recommended intake for fat is 20-30 percent of your total caloric intake. Stick to the numbers and quality choices and you can't lose!
Chapter 2 Putting it into action!
Now that you know a little more about nutrition and macronutrients here is a comprehensive 12 week meal guide!
Stick to it and you will have that dream body in no time!
I just want to add that to be successful in this program requires you to take action everyday and to focus on what you can control!
Everyone is different and will reach their goals at different paces. Adopt this wellness lifestyle and take it one day at a time!
Don't forget to drink plenty of water as well! 8-10 glasses a day.
Good luck to you and remember quitters never win!
Repeat this guide for 12 weeks!
Grocery list
Oatmeal
Almond Butter
Eggs
Kale
Apples
Chicken breast
Broccoli
Salmon
Sweet Potatoes
Bananas
Steaks
Asparagus
Whole wheat bread
Turkey lunch meat
Milk (Almond or Oat milk preferably)
Roast beef lunch meat
Ingredients to make Chili
Low Fat Yogurt
Honey
Walnuts
Turkey Bacon
Ingredients to make spaghetti
Avocado
Low sugar cereal
Whey Protein Powder
Lettice
Oranges
Turkey Burgers
Comprehensive Weight Loss Guide
Week One.
Day One.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Kale apple juice.
Lunch. 1 8-12 oz. Chicken breast with 1 cup of broccoli.
Snack. Protein shake. 25-40 grams of protein, green leafy vegetables.
Dinner. Salmon with baked sweet potatoes fries and green vegetable.
Day Two.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Bowl of assorted fruit.
Lunch. Turkey sandwich on whole wheat bread with low sugar yogurt.
Snack. Banana and almond butter toast with protein shake.
Dinner. Lean 6oz steak with baked potato and asparagus.
Day Three.
Breakfast. Scrambled eggs with whole wheat toast and glass of low fat milk. (Almond or Rice milk if possible)
Snack. Low fat yogurt with fruit.
Lunch. Grilled chicken cutlets with sweet potato and Broccoli.
Snack. Protein shake, green leafy vegetables.
Dinner. BBQ turkey burgers with grilled onion, green salad with what you like, baked sweet potatoes.
Day Four.
Breakfast. Bowl of low sugar cereal. (Almond, Flax, or Rice milk).
Snack. Kale apple juice.
Lunch. Roast beef sandwich on whole wheat bread with goat’s cheese. (Lettice and tomato if that’s what you like).
Snack. Apple’s and almond butter.
Dinner. Chili.
Day Five.
Breakfast. Banana nut oatmeal. With honey and walnuts, 3-4 egg whites.
Snack. Low fat yogurt.
Lunch. Cheat meal (Do not eat an extremely large portion).
Snack. Protein shake, green leafy vegetables.
Dinner. Cheat meal. (Do not eat an extremely large portion).
Day Six.
Breakfast. Almond butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt. 3-4 egg whites.
Snack. Protein shake, green leafy vegetables.
Lunch. 8oz Chicken breast with broccoli.
Snack. Bag of baked potato chips.
Dinner. Green salad with salmon.
Day Seven.
Breakfast. Oatmeal with almond butter. 3-4 egg whites.
Snack. Protein shake.
Lunch. Turkey sandwich on whole wheat with avocado (Lettice and tomatoes if you like).
Snack. Apple with almond butter + Green leafy vegetables.
Dinner. BBQ turkey burgers with grilled onion. Whole grain buns. Green salad with what you like.
Week Two.
Day One
Breakfast. Oatmeal with almond butter. Scrambled eggs.
Snack. Protein shake 15-25 grams
Lunch. Chicken salad sandwich on whole wheat bread. Bowl of assorted fruit.
Snack. Protein shake. 15- 25 grams.
Dinner. Lean steak with baked potato and green vegetable.
Day Two
Breakfast. Breakfast burrito with turkey bacon.
Snack. Kale apple juice.
Lunch. Chili.
Snack. Protein shake 15-20 grams.
Dinner. Spaghetti with green salad.
Day Three.
Breakfast. Fruit and yogurt smoothie with whey protein.
Snack. Apple slices with almond butter.
Lunch. BLT with turkey bacon on whole wheat bread.
Snack. Protein shake.
Dinner. Chicken and rice with hot sauce. Green veggie for side.
Day Four.
Breakfast. Oatmeal with blueberries. 3-4 egg whites.
Snack. Protein shake.
Lunch. Green salad with black beans.
Snack. High protein yogurt.
Dinner. Salmon with green veggies and baked potato.
Day Five.
Breakfast. Turkey bacon with sunny side eggs and whole wheat toast.
Snack. Almonds.
Lunch. Chicken breast with sweet potato and green veggie.
Snack. Protein shake.
Dinner. Turkey dinner with mashed potatoes and green vegetable.
Day Six.
Breakfast. Avocado toast with 2 soft boiled eggs.
Snack. Orange.
Lunch. Turkey sandwich on whole wheat.
Snack. Protein shake.
Dinner. Cheat meal.
Day Seven
Breakfast. Oatmeal with almond butter and 3-4 egg whites.
Snack. Protein shake.
Lunch. Chicken breast with broccoli.
Snack. Protein shake.
Dinner. Salmon with green salad.
Week Three.
Day One.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Kale apple juice.
Lunch. 1 8-12 oz. Chicken breast with 1 cup of broccoli.
Snack. Protein shake. 25-40 grams of protein, green leafy vegetables
Dinner. Salmon with baked sweet potatoes fries and green vegetable.
Day Two.
Breakfast. Bowl of oatmeal with almond butter. 3-4 egg whites.
Snack. Bowl of assorted fruit.
Lunch. Turkey sandwich on whole wheat bread with low sugar yogurt.
Snack. Banana and almond butter toast. with protein shake.
Dinner. Lean 6oz steak with baked potato and asparagus.
Day Three.
Breakfast. Scrambled eggs with whole wheat toast and glass of low fat milk. (Almond or Rice milk If possible)
Snack. Low fat yogurt with fruit.
Lunch. Grilled chicken cutlets with sweet potato and Broccoli.
Snack. Protein shake, green leafy vegetables.
Dinner. BBQ turkey burgers with grilled onion, green salad with what you like, baked sweet potatoes.
Day Four.
Breakfast. Bowl of low sugar cereal. (Almond, Flax, or Rice milk).
Snack. Kale apple juice.
Lunch. Roast beef sandwich on whole wheat bread with goat’s cheese. (Lettice and tomato if that’s what you like).
Snack. Apple’s and almond butter.
Dinner. Chili.
Day Five.
Breakfast. Banana nut oatmeal. With honey and walnuts, 3-4 egg whites.
Snack. Low fat yogurt.
Lunch. Cheat meal (Do not eat an extremely large portion).
Snack. Protein shake, green leafy vegetables.
Dinner. Cheat meal. (Do not eat an extremely large portion).
Day Six.
Breakfast. Almond butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt. 3-4 egg whites.
Snack. Protein shake, green leafy vegetables.
Lunch. 8oz Chicken breast with broccoli.
Snack. Bag of baked potato chips.
Dinner. Green salad with salmon.
Day Seven.
Breakfast. Oatmeal with almond butter. 3-4 egg whites.
Snack. Protein shake.
Lunch. Turkey sandwich on whole wheat with avocado (Lettuce and tomatoes if you like).
Snack. Apple with almond butter + green leafy vegetables.
Dinner. New York Steak with baked potato. Green veggies.
I am excited to share with you a sponsorship program that I am starting!
For anyone who signs up for a year fitness or nutrition program, I am going to match and sponsor one individual who is in dire need of a lifestyle change, and who cannot afford a personal trainer or nutrition coach.
If you'd like to support this cause and cannot afford coaching yourself, what you can do to help is like and share my blog on social media. Much appreciated!
You can also apply for yourself. I am taking on sponsorship clients as we speak!. Apply by texting me 253.882.6385 and tell me about why you want a personal trainer and nutritionist and how it can change your life!
Thank you for getting this far and good luck and remember quitters never win.
Get Optimal Fitness Nutrition Coaching with Nutrition Coach Austin Flath (Certified Nutrition Coach) (International Sports Sciences Association)
$35 per hour for one session
What you get.
-Initial Evaluation
-Meal Timing
-Hydration
-Guidelines for Protein, Carbs, and Fats.
-Extra Motivation/Coaching/Help with grocery shopping if your in Tacoma, Washington.
-Help with Supplements
Text 253-882-6385 to schedule a consultation
Advertisement: Austin's Web Design.
If your looking for professional Web Design your in the right place. Email [email protected] or Call/Text 253.882.6385 for a 50 percent discount!
The strength training and cardio program that was a part of this post is now a different blog post, titled (Practical Fitness) click on the link below to access program.
