Easy Breezy Nutrition Guide

On Tuesday of this week, I was asked to speak to my fellow trainers about Nutrition. I wanted to teach other trainers who don't have a certification an easy way to help clients meet their food goals. Needless to say the talk went great and now I want to share it with you. Follow my flow chart step-by-step and this will help you put together an eating plan based around your individual goals. If you have any questions let me know!

1. First..what is your body type. Most people are a combination of two, but pick the one that you feel most represents you. (Picture samples attached)

Suggested Average Starting Percentage Ectomorph (String Bean) Protein: 25%; Carbs: 55%; Fat: 20%

Naturally Thin/ Skinny Limbs Fast Metabolic Rate Higher Carb Tolerance

Mesomorphic (Athletic) P: 30%; C: 40%; F: 30%

Naturally Muscular Moderate Carb Tolerance Testosterone & Growth Hormone Dominant

Endomorphic (Meaty) P: 35%; C: 25%; F: 40%

Thick Slow Metabolic Rate Low Carb Tolerance

2. What is your goal?

Client Goal

Weight Loss Maintain Weight Gain

(multiply body weight in lbs)

___________________________________________________________

Sedentary (0-2) 10-12 12-14 16-18 Moderately Active (3-4) 12-14 14-16 18-20 Very Active (5-7) 14-16 16-18 20-22

Multiply body weight by each number to determine calorie range

Ex. Sedentary 150lb individual who wants to lose weight (150x10)=1500 & (150x12)=1800

Note: If weight doesn’t change based on their goal, cut or increase calories by 250 a day per week

3. Structure of your meal (pictures attached)

*Note: If you are an endomorph who doesn't process carbs well, do not have starchy carbs with your anytime meal. Save carbs for your post workout meal.

Other notes: •Eat Slow •Stop when 80% Full •Largest Meal after exercise •More veggies than fruit • Vegetarians or vegans: Eat in sun for extra vit-D

4. Foods that should be on your plate

Lean Red Meat (grass-fed is best)

Raw, unsalted mixed nuts

Salmon (wild-caught)

Avocados

Eggs (Omega-3 and cage free)

Extra virgin olive oil

Plain Greek Yogurt, cottage cheese, coconut milk yogurt

Fish oil (algae oil)

Protein Supplements (whey, milk, or plant protein sources)

Flax seeds (ground) Spinach

Green Tea

Tomatoes

Liquid exercise drinks (BCAAs –branched chain amino acid)

Cruciferous vegetables (broccoli, cabbage, cauliflower)

Greens + (Vegetable concentrate)

Mixed berries

Oranges

Mixed beans

Quinoa

Whole oats

5. Serving Size

When eating....everything in moderation in okay!!! But...what is moderation?? See the attached picture titled 'Serving Sizes' to know how to measure your food. When in doubt all your need is your hand!!