Personal Trainer Nutrition Diet

Nutrition plan

PROTEIN
phase 1-3: 1.5 g per pound of bodyweight
FAT
Phase 1-3: 0.5 g per pound of bodyweight
CARBS
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
BREAKFAST
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

LATE-MORNINGSNACK
8 oz. reduced-fat Greek yogurt 1 tbsp honey
1/2 oz. walnuts (7 halves) crushed

LUNCH
5 oz. can tuna
2 slices whole-wheat bread 1 tbsp light mayonnaise 1/2 large grapefruit

MID-DAY SNACK
3 sticks light mozzarella string cheese 1 medium apple 1 oz mixed nuts

WORKOUT MEAL
Sip throughout workout 1/2 scoop whey 1/2 scoop casien

POST-WORKOUT MEAL
Within 30 minutes after workout 1 scoop whey 1 scoop casein banana

DINNER
8 oz top sirloin steak 1 large sweet potato 2 cups mixed green salad 1 tbsp olive oil 1 tbsp vinegar

NIGHTTIME SNACK
8 oz low-fat cottage cheese 1 cup sliced pineapple

3,000 Protein: 285 g Carbs: 270 g Fat: 90 g

Phase 2 week 2-3

BREAKFAST

1 scoop whey protein (sip while prepping breakfast) 3 whole eggs 3 egg whites 1 cup cooked oatmeal 1 tbsp honey
1/2 large grapefruit

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

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

MID-DAY SNACK
3 sticks light mozzarella string cheese 1 oz mixed nuts

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

POST-WORKOUT MEAL
Within 30 minutes after workout 1 scoop whey 1 scoop casein 1 banana

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

NIGHTTIME SNACK
1 cup low-fat cottage cheese

TOTALS Calories: 2,600...