Your new nutrition strategy

This week’s column is dedicated to helping you develop a nutrition strategy. The plan outlined below is an example of the type of nutritional guidance that I have given to my personal training clients. It’s an eight-week plan that requires modifications every two weeks. One of the reasons my clients have success following the plan is because it includes actionable changes. Every two weeks in my column, I will include what change needs to be implemented, so be sure to keep reading!

Since “one size fits all” plans rarely work, I’ve included some tips for customization since some of you may have dietary restrictions. Below, you’ll find multiple examples of each food source. Additionally, certain items on the accepted list are common food intolerances. If you’re not making progress or experiencing gastric distress, try eliminating dairy, eggs, or nuts for a time and see how your body reacts.

To track your progress, take weekly photos. This is a body recomposition plan, so scale weight won’t be a solid indicator of progress. If you know someone skilled at taking skin-fold measurements with calipers, that’s a great tool.

Good estimates for serving sizes are as follows:

Protein = 6 oz.

Vegetables = 1 cup

Fruit = 1/2 cup or one piece

Fats = either the size of a golf ball (for nut butters, avocado), a tablespoon (for oils), or 15 nuts

Carbs = 1/2 cup, precooked (oatmeal, brown rice), or one medium sweet potato

The template:

Meal 1: contains starchy carbs

Meal 2: no starchy carbs

Meal 3: no starchy carbs

Meal 4: workout nutrition shake with protein and carbs/sugar (on workout days only)

Meal 5: contains starchy carbs

Meal 6: no starchy carbs.

Follow the above for two weeks.

The meal plan (example):

Meal 1: eggs and plain oatmeal

Meal 2: chicken breast/fish/lean meat and vegetables

Meal 3: same as Meal 2 but smaller portion

Meal 4: Workout shake: protein powder and Gatorade

Meal 5: chicken/fish/lean meat with either brown rice or sweet potatoes with cinnamon

Meal 6: Cottage cheese or plain yogurt or egg whites or nuts

Meat sources should be natural, antibiotic free, and grass-fed whenever possible. Vegetables should be organic whenever possible. Whether carb cycling or not, quality of food has a huge effect on overall health and body composition.

Protein sources:

Whole eggs

Egg whites

Lean cuts of beef

Chicken

Turkey

Wild game (venison, bison, boar, elk, etc.)

Lean cuts of pork

Greek yogurt (plain, and if dairy is well tolerated)

Cottage cheese (if dairy is well tolerated)

Carbohydrate Sources

Sweet potatoes

Brown rice

Gluten-free oatmeal (100% rolled oats or Irish oats)

Fat sources:

Avocado

Raw or dry roasted nuts (except peanuts)

Natural (100% nuts) nut butters

Olive oil

Coconut oil

Macadamia nut oil

Walnut oil

Grass-fed butter

Interested in learning more? Stop by Leverage Fitness Studio for a Fitness/Nutrition seminar on Wednesday, March 15 at 7:30 pm.

-Tim Hlivia is the owner of Leverage Fitness Studio in Forty Fort.

W