Updated February 2nd, 2024.
Hi friends! I decided to make my nutrition and fitness program free to get feedback and to help as many people as possible.
I am certified in sports nutrition and personal training and had an extensive mentor-ship from my track coach who has a degree in nutritional science so 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!
Comprehensive Sports Nutrition and Fitness 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 performance goals like dunking a basketball? Many people think that their genetics is why they are fat and slow which is somewhat true, but in my years as a certified fitness trainer and nutritional coach I've seen people who put in the necessary work everyday make amazing transformations!
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 your motivation spectrum, that's the first thing you need to do. 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. 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 to make a difference in your life.
This program is challenging. If you have trouble walking or are extremely overweight or are a complete beginner this program may be daunting, unrealistic and just not for you at this time. That doesn't mean you can't do it in the future. I will make a beginner program to help you get up to speed. It's all about making progress.
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 or build muscle.
Hopefully you listened to the sports nutrition audio book above and learned that 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. You will find out soon that you need to follow the daily recommended macro nutrition guidelines laid out for you and make adjustments on whether you are wanting to lose fat "Cut" or Build Muscle, "Bulk up" and finally whether or not you want to maintain.
I want you to reach your goal of getting a 6 pack or whatever your fitness goal is. Find out what you motivation spectrum is and use your goal as an end point to reach your goal. I'm taking the work out of it for you by writing this workout and giving away free nutrition coaching.
Make sure you follow a proper warm-up. I will be adding more videos soon on a proper warm-up. Static flexibility, dynamic flexibly, ballistic flexibility, and when to use each of them, Well I guess I can tell you now. You use static after, and dynamic before, and ballistic if you are with a trainer or an athlete. Just trust me. I will get more into the details in an updated post in the near future.
In the mean time, do this warm-up program and for people unfit and not ready to jump in to this intense weight training, and cardio regime, Try this. Jog of 5-15 minutes and do 10 reps of push-ups, 20 air squats, planks, step-ups, and lunges, If you cannot perform these exercises yet start off with this beginner program, walk for 10 minutes, standing wall push-ups, quarter air squats, and planks for 15-20 seconds.
I am going to save an intermediate program for a future update. In the mean time start the weight training program with very light weight. Don't feel bad even if it's the 2.5lb-5lb Dumbbells. You have to make progress with your current fitness level and make progress from there. It's about making habits!
Also, I have to give you a disclaimer before trying this workout and nutrition coaching program. By trying this program in anyway you hold coachaustinfitness.com not liable for any injuries.
I am currently certified in personal training from the International Sports Sciences Association and have been certified in sports nutrition in the past and had an intense mentorship in my track club with my coach who has a degree in nutritional science. Also, Consult with a Dr. before starting any fitness program.
In this manual, I am going to lay out every detail to getting that beach bod! I've left no stones unturned and feel confident that you will be receiving the most up to date recommendations! Start your fitness journey today!
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 or 0.8 grams per lean body mass.
To calculate that just multiply 0.8 times your LBM and spread that amount evenly throughout the day. For athletes or people in a fitness program the recommend daily intake is 1.5-2 grams per LBM. Excess protein will turn to body fat so make sure to follow those guidelines.
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 is 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 you will not get that crash that you do with simple sugars and have sustained energy as will as 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.
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. Heathy oils and fats you want to add to your diet are omega 3 and 6 fatty acids, flax seeds, hemp seeds, almonds, and grapeseed oil. These are some of the best options you can add to your nutrition.
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!
Putting it into action!
Now that you know a little more about nutrition and macro nutrients here is a comprehensive 12 week meal plan! 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 fitness lifestyle and take it one day at a time! Good luck to you! Don't forget to drink plenty of water as well!
Here's the plan! Repeat this plan for 12 weeks!
Grocery list Sports Nutrition Manual
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
Austin's Meal Plan
Week One.
Day One.
Breakfast. Bowl of oatmeal with almond butter. 8-10 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. 8-10 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,8-10 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. 8-10 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. 8-10 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 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 wheat bread
Snack. Protein shake
Dinner. Chicken and rice with hot sauce. Green veggie for side.
Day Four.
Breakfast. Oatmeal with blueberries. 8-10 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 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 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 8-10 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. 8-10 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. 8-10 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,8-10 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. 8-10 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. 8-10 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. New York Steak with Baked Potato. Green veggie
If you would like to have a Custom workout program or continue with the nutrition coaching with Coach Austin you can text or call him on his cell 253.882.6385!
My Personal Training programs have a sponsorship where I train one who wants to get healthy person who cannot afford a trainer when you sign up for a year program. I feel like it's a good cause.
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)
$100 per hour for one session
$540 ($90 per hour) for a package of six sessions
$960 ($80 per hour) for a package of 12 sessions
What you get.
-Initial Evaluation
-Meal Timing
-Hydration
-Guidelines for Protein, Carbs, and Fats.
-Extra Motivation/Coaching/Help with grocery shopping if your in Baltimore Maryland.
-Help with Supplements
Text 253-882-6385 to schedule a consultation
Advertisement: Strategicui.com If your looking for professional UI UX/Web Design your in the right place. Email [email protected] for a 200 dollar discount!
If you found this program to be useful and would like to support my blog, check out my eBook the Top Exercises for Athletes. It breaks down the Top 10 essential exercises athletes need plus comes with a 12 week strength training program including endurance, strength, and power programs. All for only 24 dollars or 2 dollars a month for 12 months. Support my blog for 2 dollars a month plus get a strength training program created by a strength and conditioning coach and certified personal trainer (ISSA).
Hi friends! I decided to make my nutrition and fitness program free to get feedback and to help as many people as possible.
I am certified in sports nutrition and personal training and had an extensive mentor-ship from my track coach who has a degree in nutritional science so 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!
Comprehensive Sports Nutrition and Fitness 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 performance goals like dunking a basketball? Many people think that their genetics is why they are fat and slow which is somewhat true, but in my years as a certified fitness trainer and nutritional coach I've seen people who put in the necessary work everyday make amazing transformations!
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 your motivation spectrum, that's the first thing you need to do. 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. 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 to make a difference in your life.
This program is challenging. If you have trouble walking or are extremely overweight or are a complete beginner this program may be daunting, unrealistic and just not for you at this time. That doesn't mean you can't do it in the future. I will make a beginner program to help you get up to speed. It's all about making progress.
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 or build muscle.
Hopefully you listened to the sports nutrition audio book above and learned that 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. You will find out soon that you need to follow the daily recommended macro nutrition guidelines laid out for you and make adjustments on whether you are wanting to lose fat "Cut" or Build Muscle, "Bulk up" and finally whether or not you want to maintain.
I want you to reach your goal of getting a 6 pack or whatever your fitness goal is. Find out what you motivation spectrum is and use your goal as an end point to reach your goal. I'm taking the work out of it for you by writing this workout and giving away free nutrition coaching.
Make sure you follow a proper warm-up. I will be adding more videos soon on a proper warm-up. Static flexibility, dynamic flexibly, ballistic flexibility, and when to use each of them, Well I guess I can tell you now. You use static after, and dynamic before, and ballistic if you are with a trainer or an athlete. Just trust me. I will get more into the details in an updated post in the near future.
In the mean time, do this warm-up program and for people unfit and not ready to jump in to this intense weight training, and cardio regime, Try this. Jog of 5-15 minutes and do 10 reps of push-ups, 20 air squats, planks, step-ups, and lunges, If you cannot perform these exercises yet start off with this beginner program, walk for 10 minutes, standing wall push-ups, quarter air squats, and planks for 15-20 seconds.
I am going to save an intermediate program for a future update. In the mean time start the weight training program with very light weight. Don't feel bad even if it's the 2.5lb-5lb Dumbbells. You have to make progress with your current fitness level and make progress from there. It's about making habits!
Also, I have to give you a disclaimer before trying this workout and nutrition coaching program. By trying this program in anyway you hold coachaustinfitness.com not liable for any injuries.
I am currently certified in personal training from the International Sports Sciences Association and have been certified in sports nutrition in the past and had an intense mentorship in my track club with my coach who has a degree in nutritional science. Also, Consult with a Dr. before starting any fitness program.
In this manual, I am going to lay out every detail to getting that beach bod! I've left no stones unturned and feel confident that you will be receiving the most up to date recommendations! Start your fitness journey today!
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 or 0.8 grams per lean body mass.
To calculate that just multiply 0.8 times your LBM and spread that amount evenly throughout the day. For athletes or people in a fitness program the recommend daily intake is 1.5-2 grams per LBM. Excess protein will turn to body fat so make sure to follow those guidelines.
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 is 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 you will not get that crash that you do with simple sugars and have sustained energy as will as 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.
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. Heathy oils and fats you want to add to your diet are omega 3 and 6 fatty acids, flax seeds, hemp seeds, almonds, and grapeseed oil. These are some of the best options you can add to your nutrition.
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!
Putting it into action!
Now that you know a little more about nutrition and macro nutrients here is a comprehensive 12 week meal plan! 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 fitness lifestyle and take it one day at a time! Good luck to you! Don't forget to drink plenty of water as well!
Here's the plan! Repeat this plan for 12 weeks!
Grocery list Sports Nutrition Manual
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
Austin's Meal Plan
Week One.
Day One.
Breakfast. Bowl of oatmeal with almond butter. 8-10 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. 8-10 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,8-10 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. 8-10 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. 8-10 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 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 wheat bread
Snack. Protein shake
Dinner. Chicken and rice with hot sauce. Green veggie for side.
Day Four.
Breakfast. Oatmeal with blueberries. 8-10 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 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 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 8-10 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. 8-10 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. 8-10 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,8-10 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. 8-10 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. 8-10 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. New York Steak with Baked Potato. Green veggie
If you would like to have a Custom workout program or continue with the nutrition coaching with Coach Austin you can text or call him on his cell 253.882.6385!
My Personal Training programs have a sponsorship where I train one who wants to get healthy person who cannot afford a trainer when you sign up for a year program. I feel like it's a good cause.
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)
$100 per hour for one session
$540 ($90 per hour) for a package of six sessions
$960 ($80 per hour) for a package of 12 sessions
What you get.
-Initial Evaluation
-Meal Timing
-Hydration
-Guidelines for Protein, Carbs, and Fats.
-Extra Motivation/Coaching/Help with grocery shopping if your in Baltimore Maryland.
-Help with Supplements
Text 253-882-6385 to schedule a consultation
Advertisement: Strategicui.com If your looking for professional UI UX/Web Design your in the right place. Email [email protected] for a 200 dollar discount!
If you found this program to be useful and would like to support my blog, check out my eBook the Top Exercises for Athletes. It breaks down the Top 10 essential exercises athletes need plus comes with a 12 week strength training program including endurance, strength, and power programs. All for only 24 dollars or 2 dollars a month for 12 months. Support my blog for 2 dollars a month plus get a strength training program created by a strength and conditioning coach and certified personal trainer (ISSA).
