Lean Food List
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Proteins (** preferred)
Shakeology** Boneless Chicken Breast** Lean Turkey Breast** whole eggs / egg whites** Cod** Tilapia** Salmon** Lean Beef Steak Tuna Turkey Bacon Lean / Low Sodium Ground Turkey 98% fat free Ground Beef 93% or better Venison Bison Whey Protein Isolate** BCAA Supplement (during workout)** Vegan Protein - See Sun Warrior Raw Vegan Protein. Seasonings Any Mrs. Dash products (no salt) Spicy peppers / salsa / pico de gallo |
Veggies (**preferred)
Asparagus** Broccoli** Kale** Green Beans** Spinach** Leaf Spinach** Beets Cabbage Cauliflower Celery Collard Greens Cucumber Romaine Lettuce Mixed greens Lettuce Green Peas Onions Peppers Sprouts Squash Tomatoes V-8, low sodium |
Fats
Avacado Olive Oil Flaxseed Oil Flaxseed Meal Coconut Oil Walnuts Almonds Carbs (**preferred) Steel Cut Oats (only after workout) Brown Rice** Quinoa** Sweet Potato** Fruits Apples** Pears Blueberries Strawberries** Grapefruit |
Torch the Fat!
NOTICE: We HIGHLY recommend using Shakeology with this plan.
You WILL have better and quicker results with Shakeology as a Meal Replacement at least 1 meal per day. This should not be done by Diabetics unless consulted with their doctor.
This is for people who need to drop a lot of weight and/or those who are looking to cut body fat and get ripped.
The basic approach is to limit your calories to a safe level and keep your proteins and veggies up to keep the muscles healthy.
Food intake for Women = 1,200 calories per day.** First 14 days only
Food intake for Men = 1,300 calories per day.** First 14 days only
**Note: if you're doing an extremely intense workout like P90X, Turbo Fire, Chalean Extreme, or Insanity, You may need slightly higher calories. If you feel tired, dizzy, fatigued, or experience headaches, you may need to increase protein in your meals in 100 calorie increments, and see if the discomfort subsides. (see RevAbs guide).
DO NOT EAT BELOW 1,200 CALORIES AT ANY TIME!
You WILL have better and quicker results with Shakeology as a Meal Replacement at least 1 meal per day. This should not be done by Diabetics unless consulted with their doctor.
This is for people who need to drop a lot of weight and/or those who are looking to cut body fat and get ripped.
The basic approach is to limit your calories to a safe level and keep your proteins and veggies up to keep the muscles healthy.
Food intake for Women = 1,200 calories per day.** First 14 days only
Food intake for Men = 1,300 calories per day.** First 14 days only
**Note: if you're doing an extremely intense workout like P90X, Turbo Fire, Chalean Extreme, or Insanity, You may need slightly higher calories. If you feel tired, dizzy, fatigued, or experience headaches, you may need to increase protein in your meals in 100 calorie increments, and see if the discomfort subsides. (see RevAbs guide).
DO NOT EAT BELOW 1,200 CALORIES AT ANY TIME!
8 Week Lean Muscle Plan
Work your nutrition to a 50% Protein, 30-35% Vegetable, 15-20% Healthy Fat ratio each day.
For Example: If you are consuming 1,200 calories per day, you would eat
600 cals of proteins (approximately 150 g of protein)
420 calories of Vegetables (approx. 105 g of carbs through veggies)
180 calories of fats (approx 20 g of healthy fats)
YOU MUST CALCULATE YOUR CALORIES FOR THIS!
For Example: If you are consuming 1,200 calories per day, you would eat
600 cals of proteins (approximately 150 g of protein)
420 calories of Vegetables (approx. 105 g of carbs through veggies)
180 calories of fats (approx 20 g of healthy fats)
YOU MUST CALCULATE YOUR CALORIES FOR THIS!
IMPORTANT NOTE:
Depending on your weight or Body Fat, you may not need to follow the entire plan and add calories each week. See the chart below and calculate your MAX calories in the plan. Start with Day 1-14, then continue to follow the plan until you reach your MAX calories based on your current weight. Once you reach your max calories, stay at that calorie level until you reach your desired weight loss or body fat loss.
Consult our trainers for help.
Depending on your weight or Body Fat, you may not need to follow the entire plan and add calories each week. See the chart below and calculate your MAX calories in the plan. Start with Day 1-14, then continue to follow the plan until you reach your MAX calories based on your current weight. Once you reach your max calories, stay at that calorie level until you reach your desired weight loss or body fat loss.
Consult our trainers for help.
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Female:
Weight > 175 - follow 8 week plan Weight 165 - MAX calories will be 1,350 Weight 150 - MAX calories will be 1,300 Weight 140 - MAX calories will be 1,250 Weight 130 - MAX calories will be 1,200 Weight < 130 - Stay at 1,200 until you reach your goal. |
Male:
Weight > 200 - follow the 8 week plan Weight 190 - MAX calories will be 1,700 Weight 180 - MAX calories will be 1,650 Weight 170 - MAX calories will be 1,600 Weight 160 - MAX calories will be 1,550 Weight < 160 - Stay at 1,500 until you reach your goal. |
Using Myfitnesspal
Many of our Challengers use Myfitnesspal.com or some use a spread sheet for calculating their calories. If so, please set your settings to show Proteins, Carbs, Fats, & Sugars. Then use the guidelines above to know where your numbers should fall. MyFitneessPal will display your total calorie intake for the day, but it will show Proteins, Carbs, Fats, and Sugars in GRAMS. So it's important to know how many grams your going for in each catagory to stay on target with the right Ratios.
Days 1 - 14
No Starches.
No fruit.
No Sugar (including no recovery drink) - forces body to burn fat.
Decrease or eliminate Salt - reduces water retention.
No Dairy - helps improve digestion, reduce bloating, and clear skin.
Drink plenty of water - Drink at least 1/2 your weight in ounces of water. For example, 150 pounds = 75 oz of water per day. Feel free to increase this by 25%.
Drink your Shakeology every day (if you need this, please contact our trainers for special pricing)
Use water, almond milk, or soy milk with Shakeology. If using almond milk - use the 60 calorie non sweetened version.
Smucker's Natural Peanut Butter is fine to add to Shakeology, but only 1 TBSP.
Chocolate Shakeology or Tropical Shakeology is great for a sweet fix as well.
In addition, use only foods listed on the Food List Above for catagories PROTEIN and VEGETABLES.
Add natural salsa (not in a jar), peppers, and hot sauce for a little BAM!!!
***SPECIAL NOTE ON PROTEIN SHAKES***
Protein shakes are a great SNACK item. They should NOT be used as a meal. Shakeology is different entirely - it CAN actually be used as a meal.
No fruit.
No Sugar (including no recovery drink) - forces body to burn fat.
Decrease or eliminate Salt - reduces water retention.
No Dairy - helps improve digestion, reduce bloating, and clear skin.
Drink plenty of water - Drink at least 1/2 your weight in ounces of water. For example, 150 pounds = 75 oz of water per day. Feel free to increase this by 25%.
Drink your Shakeology every day (if you need this, please contact our trainers for special pricing)
Use water, almond milk, or soy milk with Shakeology. If using almond milk - use the 60 calorie non sweetened version.
Smucker's Natural Peanut Butter is fine to add to Shakeology, but only 1 TBSP.
Chocolate Shakeology or Tropical Shakeology is great for a sweet fix as well.
In addition, use only foods listed on the Food List Above for catagories PROTEIN and VEGETABLES.
Add natural salsa (not in a jar), peppers, and hot sauce for a little BAM!!!
***SPECIAL NOTE ON PROTEIN SHAKES***
Protein shakes are a great SNACK item. They should NOT be used as a meal. Shakeology is different entirely - it CAN actually be used as a meal.
Days 15 - 21
Add 1 Medium apple (with skin) each day for snack - roughly 70 - 90 calories.
ONLY if needed, Add 1/2 a banana 10 minutes before an extreme workout.
Intake during this week
Women should be at: 1280 calories per day
Men should be between: 1380 calories per day
YOU MAY EXPERIENCE A SLIGHT STALL IN WEIGHT LOSS HERE AS YOUR BODY ADJUST TO MORE CALORIES - STICK TO IT AND KEEP PUSHING HARD IN YOUR WORKOUT TO LET YOUR BODY KNOW YOU WANT TO BURN IT OFF!
ONLY if needed, Add 1/2 a banana 10 minutes before an extreme workout.
Intake during this week
Women should be at: 1280 calories per day
Men should be between: 1380 calories per day
YOU MAY EXPERIENCE A SLIGHT STALL IN WEIGHT LOSS HERE AS YOUR BODY ADJUST TO MORE CALORIES - STICK TO IT AND KEEP PUSHING HARD IN YOUR WORKOUT TO LET YOUR BODY KNOW YOU WANT TO BURN IT OFF!
Other Fruits
Other fruits can be substituted for the apple as long as they are a Glycemic Index of less than 40.
Serving size the same - 70-90 calories.
These include: Grapefruit, Blueberries, Cherries, Peach, Pear w/skin, or Plum.
REMEMBER - at this point, you're only adding 70 - 90 calories of fruit - NOT huge bowls of fruit.
Serving size the same - 70-90 calories.
These include: Grapefruit, Blueberries, Cherries, Peach, Pear w/skin, or Plum.
REMEMBER - at this point, you're only adding 70 - 90 calories of fruit - NOT huge bowls of fruit.
Days 22 - 28
Add 100 cals total of Whole grains at breakfast or lunch only. Hold fast to the rule: No Carbs after lunch.
Whole Grains to Eat: 100 calorie serving
Amaranth 1/2 cup
Whole grain bagel 1 small
Whole grain bread 1-2 slices
Whole grain cereal (Kashi, organic granola, multi grain Cheerios) 1/2 cup
Whole grain Couscous 1/2 cup
Whole Grain Crackers (like Triscuit - not wheat thins) 6 crackers
Whole grain English muffin 1/2 muffin
Oatmeal - whole grain oats, steel cut oats 1/2 cup
Whole grain pancakes 2 pancakes (3.6 ounces each)
Whole grain pasta 1/2 cup
Rice, brown or wild 1/2 cup
Whole wheat Tortilla 1/2 of large 10" tortilla, or 1 small tortilla
Whole grain waffles 1 waffle
Wheat berries 1/2 cup
Intake during this week
Women should be at: 1380 calories per day
Men should be between: 1480 calories per day
Whole Grains to Eat: 100 calorie serving
Amaranth 1/2 cup
Whole grain bagel 1 small
Whole grain bread 1-2 slices
Whole grain cereal (Kashi, organic granola, multi grain Cheerios) 1/2 cup
Whole grain Couscous 1/2 cup
Whole Grain Crackers (like Triscuit - not wheat thins) 6 crackers
Whole grain English muffin 1/2 muffin
Oatmeal - whole grain oats, steel cut oats 1/2 cup
Whole grain pancakes 2 pancakes (3.6 ounces each)
Whole grain pasta 1/2 cup
Rice, brown or wild 1/2 cup
Whole wheat Tortilla 1/2 of large 10" tortilla, or 1 small tortilla
Whole grain waffles 1 waffle
Wheat berries 1/2 cup
Intake during this week
Women should be at: 1380 calories per day
Men should be between: 1480 calories per day
Days 29 - 35
Add 1 serving of Dairy - 6 oz. (greek yogurt with no added sugar and no artificial sweeteners). It can be the kind with fruit.
Intake during this week
Women should be at: 1480 - 1520 calories per day roughly
Men should be between: 1580 - 1620 calories per day roughly
Intake during this week
Women should be at: 1480 - 1520 calories per day roughly
Men should be between: 1580 - 1620 calories per day roughly
Days 36 - 42
Add another 100 cals of whole grains or Legumes & Tubers at breakfast or lunch only. Still No Carbs after lunch. This gives you a total of 200 calories of whole grains/ carbs in your day now. Be sure to see the whole grain list in Week 4.
At this point, you can add Legumes & Tubers toward your total 200 calories of Carbs.
Beans (kidney, black) 1/2 cup
Edamame 1/2 cup shelled
Hummus .25 oz
Lentils 1/2 cup
Peas 1/2 cup
Potato 1/2 medium
Quinoa 1/2 cup
Sweet Potato 1/2 medium
Women should be at: 1580 - 1620 calories per day if on Intermediate workout.
Men should be between: 1680 - 1720 calories per day on intermediate workout.
At this point, you can add Legumes & Tubers toward your total 200 calories of Carbs.
Beans (kidney, black) 1/2 cup
Edamame 1/2 cup shelled
Hummus .25 oz
Lentils 1/2 cup
Peas 1/2 cup
Potato 1/2 medium
Quinoa 1/2 cup
Sweet Potato 1/2 medium
Women should be at: 1580 - 1620 calories per day if on Intermediate workout.
Men should be between: 1680 - 1720 calories per day on intermediate workout.
Days 43 - 57
Maintain what ya got.
By now your nutrition plan should look like this: (example of 1600 cals)
Roughly 800 calories of Protein, or 200 g
Roughly 560 cals of Total Carbs, or 140 g
By now your nutrition plan should look like this: (example of 1600 cals)
Roughly 800 calories of Protein, or 200 g
Roughly 560 cals of Total Carbs, or 140 g
- 220 cals of vegetables, or 55 g
- 200 cals of whole grains, or 50 g
- 140 cals of dairy, or 35 g
Beyond this Lean Plan
SPECIAL NOTE: IF BY WEEK 9 YOU HAVE NOT REACHED YOUR GOAL WEIGHT OR BODY FAT %, IT'S TIME TO GET ON THE NUTRITION PLAN THAT CAME WITH YOUR BEACHBODY PROGRAM.
Use the MAX calories chart below to see where your calories need to be to keep losing weight to reach your goal. This is general - meaning - it may not work for every person. Sometimes increasing calories also helps with dropping weight.
The MAX calories shown is where you will be at the end of 8 weeks or when you hit that weight (whichever comes first) until you reach your goal weight and BF%.
These figures create a 1,000 calorie deficit in your diet to burn fat at those weights and work toward a 2 lb per week goal.
Use the MAX calories chart below to see where your calories need to be to keep losing weight to reach your goal. This is general - meaning - it may not work for every person. Sometimes increasing calories also helps with dropping weight.
The MAX calories shown is where you will be at the end of 8 weeks or when you hit that weight (whichever comes first) until you reach your goal weight and BF%.
These figures create a 1,000 calorie deficit in your diet to burn fat at those weights and work toward a 2 lb per week goal.
|
Female:
Weight > 175 - follow 8 week plan Weight 165 - MAX calories will be 1,350 Weight 150 - MAX calories will be 1,300 Weight 140 - MAX calories will be 1,250 Weight 130 - MAX calories will be 1,200 Weight < 130 - Stay at 1,200 until you reach your goal. |
Male:
Weight > 200 - follow the 8 week plan Weight 190 - MAX calories will be 1,700 Weight 180 - MAX calories will be 1,650 Weight 170 - MAX calories will be 1,600 Weight 160 - MAX calories will be 1,550 Weight < 160 - Stay at 1,500 until you reach your goal. |
