People often get frustrated with nutrition and fitness regiments because their approach and plan is often misguided. The execution of our plan is very important but the mindset and the way we re-educate ourselves to think is paramount. We want to condition ourselves to think in terms of nature. If I was out in the woods foraging for food what would I eat for survival? Nuts and berries, fruits and vegetables, lots of fish, some chicken, eggs, the occasional piece of red meat, some milk and always with lots of water. These are the foods on which we want to focus our nutrition plan.
Workout Overview
As we start to think about the fitness component we do exercises that make sense in our everyday life. All of our movements should be functional and make sense. Nothing we do should be uncomfortable. Burn, yes. Painful, no. The easiest way to achieve this is through perfect form. Perfect form allows us to maximize our time and energy. Work what we want to and move on. When worked properly the muscle will be fatigued and you can focus elsewhere. When not worked properly: i.e: bad form, you could do the exercise all day long without benefit because the form is poor, using many muscles to complete the exercise rather then focusing on the one you are trying to isolate.
Let’s run through a example day:
Wake and begin your morning with 8-12 ounces of water. Hydration starts your metabolism and begins your body’s digestive functions as well and helps with keeping you hydrated and cleansed. Benefits of water intake are endless.
This also helps you to feel refreshed and get some nice energy going. You then want to get your breakfast. Eggs, eggs, eggs are what you want. (If you are allergic to eggs, you can substitute a low-sugar, low-calorie protein shake. You can substitute in any low carb high protein food.) However you choose to cook your eggs, remove about half of the yokes. Some people might need some more substance, in which case a bowl of cheerios and a piece of fruit is adequate. A banana is a great choice for your morning. Finally, a glass of juice completes your meal. V8 juices is an ideal choice because it contains full servings of both fruits and veggies in one glass and also tastes great.
A protein shake or yogurt makes a great mid-morning snack. Alternates are a granola bar, fruit or nuts.
Lunch Time
Now for lunch. Allow yourself to get some good substance. I prefer a peanut butter and jelly on whole wheat. We want to pay attention to the quality of our ingredients. Try to use all natural peanut butter, bread that dose NOT use enriched flours and an all-natural, low-sugar jelly or jam. I will also add in a yogurt or fruit here if I feel I need a little extra volume.
For a mid-afternoon snack, try another shake or perhaps a handful of almonds. Other options include an apple with some almond butter, celery with raisins, yogurt, or a fruit-and-protein smoothie. Anything healthy that will hold you for three to four hours until supper is a good choice.
Dinner Time
Supper is simple. You should eat fish and chicken as much as possible. You should also add in a vegetable and a glass of milk. If you feel that you need more substance, add a serving of wild rice. You could also add an extra piece of fish or chicken. Portion control is crucial. Preparation is also important for cooking your fish, chicken or meat, meaning keep the seasonings low, and pay attention to the labels. Some marinades, dressings, etc. can have a lot of sodium. I prefer to cook with butter, but only a small amount. Too much butter here could be the difference for some people in crossing the threshold of where they really want to be physically.
However, there is room for compromise. For example, I prefer butter because it gives added flavor. Consequently, I am very careful elsewhere, which helps compensate for a few extra fat calories somewhere else. When I’ve been disciplined throughout the course of the day and the week, using butter is not such a big deal.
Late Night Snack
For a late-night snack, I like hard-boiled eggs. Take the yoke out and just eat the white. I eat about 3 or 4, but the amount may vary from person to person; eat an amount that gives you a bit of substance in your stomach so you’re not going to sleep hungry. You don’t want your stomach too full because your body needs to be in a fasting state while we are sleeping, allowing it to burn any reserves from the day before and thus start the next day with a clean slate. Leftover food “fuel” becomes fat storage.
Guidelines for Weight Loss Success
Remember these tips are guidelines for healthy living, and they are the lines by which I live because I have found it works for me. Each person has to find his or her optimum approach. Since I do not know your individual body, you will have to learn what works best for you and where you may need to increase or ease up on certain areas. However, this template can give you an idea of how a thoughtful nutrition plan can dictate the result you want from your body. It also gives us some good insight on how to mentally approach our nutrition.
Remember to pay attention to your body and think about what your putting into it and what it will make you feel like. This simple step alone will get your mind and body working towards one goal. In truth, the advice to be thoughtful, practical and disciplined in your approach to nutrition and fitness is boring, but boring is tried and true and it works. You can make any practice a habit after two to three weeks, and if you make some adjustments, you won’t find yourself craving sweet and fatty foods after a few weeks. Achieve balance to ensure you don’t feel as thought you’re depriving yourself – which will ultimately lead to a binge – and allow yourself to return occasional small treats to your plan once you’ve been disciplined and seem some results. Lastly, don’t worry and stay focused!
Stay tuned for a sample workout to complement your nutrition plan.
“Knowing is not enough, we must apply” – Bruce Lee
“Real success never comes without some kind of sacrifice. The challenge is to identify it and act”
Jeff McMahon is a personal trainier in Atlanta, Georgia. Jeff’s can be contacted jmcmahon@student.life.edu.
Great article! I am going to start using this information for myself first…then I am going to pass them onto my girls who are competing. Thank you for the fitness tips!
Is this good for pageant girls who are wanting to stay slim? It seems like there is a lot of protein in the diet…while the girls bulk up or will they continue to lose weight? Looking great in swimsuit is one thing, looking like a body builder is another.
Thanks Steven for this post from Jeff it wsa really good to read. If you don’t mind I would like to send Jeff a note.
Hi Jeff,
I just read your artcile. It was very informative. Thank you for writing. Off coure as you know there are so many variables in diet out there. So much so that someone who is not a nutritionist or fitness expert could get confused at what to do. Here is my dilemma. I weigh 180lbs more then I am supposed to. I am male, black and 41. I do not have diabetes. I really don’t have any health difficulties at all. My greatest difficulty is a battered self image. I enjoy going to the gym because being around fit and healthy people inspire me. My problem is that I give up. I often feel like I have so far to go and so much to lose and I wonder what is the use. As I said a battered self image. I have been on and off of diets which I know is not good because the minute I get off of them I gain weight almost immediately and with quick speed. Can you suggest a long term lifestyle plan that you think may work. Ultimately, I know that my mind needs to change more then anything else if I want any long term continued success. I am working on that.
If you get a chance you can write me back. I will be looking for your response.
Thank You for listening.
Thanks Again Steven and Jeff
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Great article Jeff! What do you think about red meat? Is this good or bad? Or just dependent on the individual. Also, does this plan work just the same for a person losing and another gaining?
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Hey Dwayne! Thanks for your comments. Dwayne, you hit the nail on the head. Everything you said about your approach and attitude are correct. Life is a daily challenge and if you don’t stay positive you will be your own worst enemy. Follow these guidelines for nutrition and continue to work hard in the gym. Go with a plan, execute it and get out of there. Rome was not built in a day Dwayne. Each night take a few moments and focus on the things that you have done with your day to help yourself reach your goals. If you can do that you will wake up with a clear conscience and have another good, positive, productive day. If you can put together 7 strong days, then a few weeks, then a few months the hard work WILL pay off. You must have faith in the process. Hope my comments were helpful.
Red meat is ok but you just have to be conscience of the quality of the cut. I might have a steak once every few weeks, but as you said it really depends on the individual. All things are good in moderation but for the real lean look that I prefer for myself I don’t want the fat in my diet that often, which I why I opt for fish or chicken.
It can work for both loosing and gaining. You will have to play with the amounts of carbs to proteins depending on your body type. As I said in the article its really a guideline to get you thinking in the way of natural, quality, whole foods. The results you see or do not see will start to be your indicators as to weather or not you need less/more complex carbs or less/more protein. Sorry to be so general but its your body and it will tell you what it likes and does not. The key is to learn how to listen. Also as I stated to Dwayne, it is a process. Don’t get discourage because something doesn’t work right away. Stick with it. If it was easy everyone would be healthy and in shape. That’s why it will feel so good to hit your goals because you learn a lot about your self along the way.
All things are difficult before they are easy.- John Norley
The highest reward for a persons toil is not what they get for it, but what they become by it. – John Ruskin
Never confuse effort with results. – Norman McMahon
Attack each day with enthusiasm unknown to mankind. – Jim Harbaugh
In regards to Stephanie’s question. Yes it is absolutely great for women trying to stay lean. There is low amount of carbs in the nutrition plan I outlined, and high protein. This is what you ideally want so that you are consuming enough food to be healthy human being but they are still all foods that your body puts to work. I.e. no fat storage. High protein nutrition will keep you looking healthy in your swimsuit rather they just skinny and starved. This would give your body a “flat” look. Not to mention your energy level will suffer and this will all show on stage. Many woman think that protein and strength training means large muscle. This is a common misconception. Unless you train for size and bulk, or have very muscular genes this is very unlikely. Many women I work with do strength training upwards of 4 times a week, with a high protein diet. Because we keep the sets in the 25-50 rep range, we only build lean muscle. A woman’s body wants to be lean and toned, your fighting nature if you really are attempting to bulk up. If for some reason you find yourself becoming more muscular then you would like, just listen to your body and cut back a little. If you feel there is a little too much protein, then remove some. Taylor my advice towards your life. You will find your nutrition is constantly evolving as you learn what you like and what works well for you. Hope I answered your question.
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