T.U.G Fitness Challenge: Basic Nutrition

 

What I've learned in all of my studying and research on nutrition is that simple is best, or less information is more. That being said, I never advise clients on caloric intake, but rather STRESS portion control. Truth is most folks either won't keep up with calories for long or just don't want to deal with it at all. The simplest way to put is that you should eat 5 to 6 times a day. Your body needs energy to burn fat, and it also helps to keep your metabolism (the rate at which your body burns fat) high and steady. The less you eat the more your body believes you're starving and it will store energy from the meals you do eat for later, this "energy" is fat.

So if you want to burn fat, EAT, but eat a portion of protein and a portion of carbohydrates for as many meals as possible, and be sure to add a serving of vegetables to at least two of your daily meals. A portion is approximately the size of your closed fist or the palm of your hand. I use the chart below, which comes from Bill Phillips Eating-for-LIFE Program, to keep it really simple.

(click to make larger)

Additionally;

- If you are looking to build muscle, try 1 1/2 – 2 portions of protein for at least two meals, and make high quality protein shakes a part of your snacks.

- You should consume at least 10 cups of water a day (not 8).

- Plan your grocery list and meals in advance. The bulk of your groceries should be from the perimeter of the store and not from the shelves. Shelved food is usually processed and loaded with preservatives. You want to eat your food as close to its natural state as possible.

Starvos and CoolSculpting by Zeltiq for the T.U.G Fitness Challenge.

 

Chart Close-up below
  

PROTEINS

CARBOHYDRATES

VEGETABLES

Chicken breast

Baked potato

Broccoli

Turkey Breast

Sweet potato

Asparagus

Lean ground beef

Yam

Lettuce

Swordfish

Squash

Carrots

Haddock

Streamed brown rice

Green beans

Salmon

Pumpkin

Cauliflower

Tuna

Steamed wild rice

Green peppers

Crab

Pasta

Mushrooms

Lobster

Barley

Tomato

Top round steak

Corn

Peas

Top sirloin steak

Strawberries

Artichoke

Shrimp

Melon

Cabbage

Lean ground turkey

Apple

Celery

Lean ham

Orange

Zucchini

Buffalo

Beans

Cucumber

Egg whites or substitutes

Fat free yogurt

Onion

Low fat cottage cheese

Whole wheat bread

Brussels sprouts

Choose a portion of protein and a portion of carbohydrate from each column to make a meal.

Add a serving of vegetables to at least two of your daily meals.

 

 


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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  1. T.U.G Fitness Challenge Spring 2011, Week 2 | The Urban Gentleman | Men's Fashion Blog | Men's Grooming | Men's Style

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