Dania Beach Personal Trainer

Dania Beach Fitness and Weight Loss

Muscle Building and Weight Loss Nutrition Basics

This article is focused on the basics of nutrition for those who are embarking on a fitness/weight training program. Today I’ll talk about the three primary sources of calories for human beings. Proteins, carbohydrates, and fats. Protein is of the utmost importance for those trying to improve their bodies. The eating plan for a person trying to improve their physique should have a diet whose foundation is protein.

This is what I call the skeleton of a proper eating program. The skeleton of a proper eating program is all of the protein foods the eating plan will contain. The most commonly used protein foods will be meat, fish, poultry, protein supplements, eggs and dairy based protein foods such as cottage cheese. Below I will plot out for you a skeleton of a typical eating program for a personal training client.

1.) upon waking, 3 eggs with an additional 3 egg whites
2.) 3 hours later, 8 oz. of grilled tilapia
3.) 3 hours later, 8 oz. of grilled tilapia
4.) 3 hours later, 8 oz of broiled ground sirloin
5.) 3 hours later, Muscle Milk protein supplement
6.) 2 hours later, 1 cup small curd cottage cheese

As of right now the foundation of a proper eating plan, being protein foods, has been completed. All that is needed is to add carbohydrate foods to the eating program. The level of carbohydrate intake should be tailored to the personal training client’s goals. For example a thin adolescent who wants to gain weight would eat plenty of carbs. Let’s take a look at how an eating program for such an individual might look. What we will do is take the skeleton eating program and add to it.

1.) upon waking, 3 eggs with an additional 3 egg whites, 4 slices toast with jam
2.) 3 hours later, 8 oz. of grilled tilapia, 1 cup white rice
3.) 3 hours later, 8 oz. of grilled tilapia, 1 cup white rice
4.) 3 hours later, 8 oz ground sirloin on a bun with ketchup
5.) 3 hours later, Muscle Milk protein supplement
6.) 2 hours later, 1 cup small curd cottage cheese, with 1 cup chopped pineapple.

Now we will look at a more typical scenario for my personal training clients. Nine out of ten people who come to me for training are coming to lose weight and become more toned and fit. I will use the exact same skeleton eating plan as I did in the other example but this eating plan will be vastly different in the carbohydrate department. Healthy carbohydrate foods are grains, rice, potatoes, whole grain bread, and fruit

1.) upon waking, 3 eggs with an additional 3 egg whites, 2 slices dry rye toast
2.) 3 hours later, 8 oz. of grilled tilapia, 1 cup steamed veggies
3.) 3 hours later, 8 oz. of grilled tilapia, 1 cup steamed veggies
4.) 3 hours later, 8 oz of broiled ground sirloin, 1 large green salad, w vinaigrette
5.) 3 hours later, Muscle Milk protein supplement. 1 grapefruit
6.) 2 hours later, 1 cup small curd cottage cheese.

When constructing eating plans for weight loss, you can see that the order of the day is drastic reduction in carbohydrate consumption. I never add extra fat calories to ant eating plan. Adequate fat consumption is achieved with the fat that is present in the protein sources.

Joe Kozma is a master trainer who has been practicing for over twenty years. Joe is a former national bodybuilding champion and college football player. Joe’s fitness and weight loss service provides body makeovers, body sculpting, strength gain, and more. See his clients at his Fort Lauderdale Personal Trainer website.

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