New Client Info #1

Tracking/Food Intake/Nutrition Guidelines

For Measuring Food, use consistent measurements. “WEIGH” your foods when possible. Try to avoid measuring it in cups, Tbsp, etc., but if that’s the only way, that’s fine. If youweigh your meat cooked, then keep that consistent. Same goes for if you weigh it raw. Justmake sure you are tracking accordingly.

*Water Intake should be 0.75-2 gallons per day. This is mandatory for all athletes. Lack ofwater intake will make your body retain it and can cause digestion/bloating/water retentionissues.

*Seasoning is recommended and encouraged; seasoning options include garlic, turmeric, curry powder, black pepper, cinnamon, Mrs. Dash, etc. You can use condiments withcalories in MODERATION (sriracha, bbq, ketchup) but make sure you count the macros.


Coffee, like most, is fine in moderation. 

Caffeine in general should be utilized with moderation.  (There will be caffeine de-load phases throughout when we determine it to be necessary)

Decaf can be used at night for appetite suppression if warranted/during a cutting phase or prep. Very low caffeine tolerant clients should still avoid to sleep optimally.

Caffeine overuse in general, will tax the adrenals and cause the body to be unresponsive in certain ways, which is why de-load phases/detoxes are needed.


*Tip: Steamed vegetables maintain their nutrient profile best.

You MUST track the fats in your fish oil supplement. You should be getting 2.5g EPA/ DHAcombined. 

Ø There will be NO fasted cardio or fasted training unless otherwise specified by your coach

Ø Keep Fiber within a 20-35g range to start, unless otherwise noted by coach

Preferred Macro-Nutrient Sources:

These are not the ONLY sources you can eat, this is simply a list of good sources that can be utilized. 

Prep clients - Stick to 90% of foods from these sources.

Protein Sources

Ground Beef (should be a staple in every serious athlete’s diet)

Ground Bison

Venison/Ground Deer

Lean Ground Turkey  

Chicken Breast 


Whole Eggs

Egg Whites

Whey Protein (Keep it MINIMAL. Eat your protein if you can, protein shakes are NOT mealreplacements, limit to 2 scoops a day if possible.)

Fresh Fish

Shrimp 


Lean Pork Chops

Cottage Cheese

Greek Yogurt (be mindful of inflammatory responses or bloat with dairy consumption)

Carbohydrate Sources:

Rice products: WHITE Rice of all varieties, jasmine, long, short etc. (avoid brown rice ifpossible due to phytic acid content, which can block mineral absorption)

Cream of Rice/wheat

Rice Cakes

Potatoes: sweet, white, yellow, red


Yellow Corn Tortillas, low carb tortillas, etc.

Vegetables (be mindful of fiber intake)

Whole Wheat/Organic Pastas/Couscous (Less volume than other sources)

Spinach (One of the most nutrient rich foods)

Quinoa

Oatmeal (can cause bloat and offset digestion so be mindful)

Fats Sources: 

All Cooking Oils (Avoid taking raw coconut oil to supplement fats. Recently shown to cause digestive issues without other food being digested with it.)

Fish Oil (recommended) 

Avocados (Beneficial in so many ways)

Whole Eggs

Cream Cheese

Cheese

Nut butters (moderation)

Fattier cuts of meats: i.e; 85/15, 80/20, turkey bacon, etc.

Supplements (Recommended, not required):

5g Creatine Monohydrate: 

One of the most controversial compounds out there, due to marketing campaigns of supplement companies. However, it is clinically proven by more studies that most any others out there. It replenishes ATP (adenosine triphosphate) stores in your muscles, which is literally your bodies energy source regardless of what macro it utilizes to create it. Thereare NO SUBCUTANEOUS WATER RENTENTION side effects associated with creatineusage. There may however be fluid retention within the muscle cells, which is a GOOD thing, as it is helping fuel you with energy and muscle fullness. Mild digestive bloat may occur, which we will keep an eye on.

Pre-workouts:

Containing ingredients: 200-300mg caffeine, Tyrosine, Agmatine Sulfate, Citrulline Malate, Beta-Alanine (Very beneficial in improving performance and duration of workouts by buffering lactic acid but causes that itching/tingling sensation. Avoid if you don’t like that feeling.), and many more.

Whey Protein:  Limit usage. Great to supplement with for protein macro consumption, for flavoring pancakes or other macro-friendly treats, but don’t exceed 2 scoops or so per day. Don’t get bogged down by the marketing tricks. If the company has been in trouble for amino spiking, avoid their products as they’ll be empty of the nutrients necessary. 

It’s common to have bloating and digestive issues when supplementing with most protein powders. BE MINDFUL.

Acetyl-L-Carnitine:

Transports fatty acids into the mitochondria for ATP production. Increases body temperature. Beneficial in all phases, but extra beneficial in a cutting phase.

Vitamins:

Multi-Vitamin

All of us are naturally deficient of vitamins and minerals, even with the most ideal diets imaginable. Multi-vitamins, Fish Oils and Probiotics are generally recommended by doctors for all of us to use daily.

Vitamin D3

3000-8000iu daily: insulin secretion, can actually improve fat oxidation in the body, blood pressure benefits, seen to be commonly deficient in people with depression, etc. Most people do NOT get in the sun enough to absorb enough for the maximum benefit.

Fish Oil

2.5g Combined EPA/DHA per day. Each brand will have varying EPA and DHA contents, so make sure you are getting at least 2g minimum combined. The list of benefits is endless and should be heavily considered.

Probiotic

10-30 billion CFU’s. You can get a lot of probiotic action from food sources. However, I prefer everybody supplement with one on top of food so that all bases can stay covered. I personally use probiotics as a daily staple to prevent digestive issues and increase nutrient absorption.

Magnesium

200-500mg before bed. Magnesium tends to be one of the most common micronutrientdeficiencies amongst physique athletes. Furthermore, many times when no source ofcramping can be found, magnesium (or calcium) is the culprit. It can also help you reach REM sleep significantly faster so that you do get the most out of your sleeping regimen.Another significant benefit is anti-anxiety.

Vitamin K2

Almost everybody is deficient of K2. Crucial for Calcium absorption. Benefits include improved brain function, bone and tooth health, cancer prevention, immune function and mitochondrial function for creating ATP.

Digestive Aids (If they have calories, they need to be tracked)

Apple Cider Vinegar (1-2 tsp every morning or with multiple meals. Also available in capsules or tablets)


Glutamine 5-10g daily (digestion/immunity/recovery)

Digestive Enzymes: Breakdown food to allow for optimal digestion

Always feel comfortable asking me about any supplements you’re considering using.

Water/Sodium Guidelines

Sodium is essential to us as athletes. As an electrolyte, sodium is the positively charged ionon the outside of the living cell. Cations, anions, and ions exist in an exact balance outsideand inside cells, so that a change in the balance of one or more cations or ions will cause achange in other cations and ions in order to maintain cell integrity. Simply put, sodium isresponsible for regulating blood volume and blood pressure, although it serves otherfunctions as well.
During a set of high-intensity muscle contraction blood pressure rises. This is a primary response of high-intensity training. During high-performance exercise, themetabolism of the body is better served by a higher blood volume since this translates intobetter oxygen and nutrient delivery to working cells. Just as importantly, a higher bloodvolume results in a more efficient removal of toxins that cause fatigue. 

A low sodium intake translates into a lower blood volume, and over time this is disastrousto an athlete. Even in healthy people, low blood volume leads to a plethora of problems. Studies at the University of Bonn concluded that a low-sodium diet (and the resulting lowerblood volume) was more health-threatening than the hypertension that the low-sodium dietwas intended to fix. 

For athletes, the effects are even more profound. In a low-sodium situation, the resultinglow blood volume delivers less oxygen and nutrients to working muscles, and also allowsfor greater accumulation of fatigue toxins that might not otherwise occur with a normal orhigher blood volume. This results in reduced recuperation and overall weakness. It's thelast thing a hard-training athlete wants, but it's what happens when you eliminate crucialelectrolytes from your diet. 

Sodium should be in the 3-7g range for athletes; please consider ALL sources of sodium. If you use a lot of sodium containing condiments consistently you don’t need to get all of yoursodium via intrinsic diet... Those with a lower amount of lean body mass should aim for thelow end, while larger bodybuilders should aim higher. It is imperative, however, thatpotassium and water needs are correlated with sodium. 0.75-2 gallons of water a day isideal (unless otherwise noted during contest prep). Make note, as well, that we are referringto Sodium and NOT table salt. Himalayan Pink Salt and Sea Salt are best to use on meals to taste as it does not have a chloride chain attached. 

You might think you drink enough water. The reality is you probably do not. Water isamazingly vital to so many body functions. Your kidneys, muscles, skin, digestive system, liver, virtually every part of your body, will thank you if you keep yourself hydrated. I ask that all athletes consume a minimum or 0.75 gallon a day (max of 2 gallons a day). This is easier than you might think, just monitor and drink it consistently throughout the day.

Weekly Check-Ins:

*Check-ins are expected to be sent in before 12pm PST, if your check ins are sent later, I will not be able to get back to you until later. If check-ins are WAY later, I will not be responding until your check-ins the following week. This is out of us having a mutual respect for one another’s time.

Weight Chart/pictures/feedback sent by e-mail (pictures by private Facebook album if you use Facebook) on your designated check-in day by Noon PST. Feedback below should bein the body of the email itself or attached in your filled out template. 

Note that I will ALWAYS be back with you be the end of the day/early the day after (prepclients are prioritized first).

It is your responsibility to provide all necessary information with your weekly update session or I won’t have the proper picture of how to adjust your program. 

Check-In Protocol

Each check in, you’ll provide the following:

Front, Side and Back pictures head-to-toe, and your Check-in Sheet filled out.

Photos:

·      Should be taken in the same spot around the same time of day for best comparison.


·      Try to avoid shadows (use flash if necessary)

·      Preferably in the morning fasted (before water or food are consumed)

·      Yes, your FULL BODY is required in the photos. Please do not use Emoji’s over your face, body, etc. If something “slips” from clothing, simply delete that photo, adjust and retake one that can be sent to me. I’m not paying attention to your tired eyes or lack of makeup. Help me help you. We’re checking the details of your physique.

Create a “Private Album” on Facebook, adding me as a contributor (very important). Thiswill be where you upload check-in photos from now on. Please provide the URL link to thephoto album in the body of your email with your other check-in documents. If you do notattach the correct URL link to the album, I WILL NOT be able to see your photos.

Competitors

·      Wear your posing suit

·      Send your quarter turns

·      Bikini: Send a front, rear pose and transition pose. 


All other Clients/Athletes

·      Wear shorts no longer than mid-thigh, Bikini or underwear you’re comfortable with

·      Women – Sports Bra or Bra in addition.

Please stick to your given program. I will not be upset with you if you slip up, but your results WILL suffer. You’ve chosen to do this for you and I’m here to get you where you want to go. Therefore, always give me the HONEST and clear picture so I can continue helping YOU! Let’s do this!