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Personal Trainer Nutrition Diet Essay

539 words - 3 pages

Nutrition plan

phase 1-3: 1.5 g per pound of bodyweight
Phase 1-3: 0.5 g per pound of bodyweight
Phase 1, Week 1: 1.5 g per pound of bodyweight
Phase 2, Weeks 2-3: 1 g per pound of bodyweight
Phase 3, Weeks 3-6: 0.5 g per pound of bodyweight

In Phases 1 and 2, your caloric intake is diferent on workout days and rest days, because on rest days you will not ingest a pre- or post-workout meal.

Example diet=
PHASE 1week 1
30-60 min after wake-up supplements 3 whole eggs 3 egg whites with 1 cup cooked oats with a tsp honey or wholemeal bread
1/2 large grapefruit

8 oz. reduced-fat Greek yogurt 1 tbsp honey
1/2 oz. walnuts ...view middle of the document...

reduced-fat Greek yogurt 1 tsp honey
1/2 oz walnuts (7 halves), crushed

5 oz. can tuna
2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar 1/2 large grapefruit

3 sticks light mozzarella string cheese 1 oz mixed nuts

Sip throughout workout 1/2 scoop whey 1/2 scoop casein

Within 30 minutes after workout 1 scoop whey 1 scoop casein 1 banana

8 oz top sirloin steak 1 large sweet potato 1 cup chopped broccoli

1 cup low-fat cottage cheese

TOTALS Calories: 2,600 Protein: 280 g Carbs: 180 g Fat: 80 g

Phase 3 weeks 3-6

1 scoop whey protein (sip while prepping breakfast) 3 whole eggs 3 egg whites

Turkey, Swiss, and avocado rolls

5 oz. can tuna
2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar

3 sticks light mozzarella string cheese 1 oz mixed nuts

Sip throughout workout 1/2 scoop whey 1/2 scoop casein

Within 30 minutes after workout 1 scoop whey 1 scoop casein

8 oz top sirloin steak
1 cup chopped broccoli

8 oz low-fat cottage cheese

TOTALS Calories: 2,200 Protein: 280 g Carbs: 80 g Fat: 80 g

Recommend supplements are a whey protein and casein protein, BCAA and CLA

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