DREAM BODY NUTRITION FACTS
In terms of building lean muscle and turning your body into a “fat burning machine”, your diet is crucial on how hard you hit your workouts. How hard you hit your workouts will be the key aspect in how successful you are in gaining your definition of a dream body. While working out, your diet should consist of 40% healthy carbohydrates, 40% protein and 20% good fats. Carbohydrates are what give you energy and protein is what helps build and “feed” muscles.
The Guidelines for Gaining Lean Muscle are as Follows:
•Eat nutrient dense, muscle transformation foods! Keep junk food and processed food at an absolute minimum! These contain “empty” calories that the body does not use optimally because of their low vitamin and mineral content. Fresh is best! A general rule when going to the grocery store is stay on the “outside” of the store. That is where the deli (protein rich meats), bakery (for healthy grains & wheats), and the produce (veggies and fruit) sections are located. Processed food with enriched flour and artificial ingredients line the inside aisles. Enter the middle and your middle will grow!
•Eat approximately every 2-‐‑3 hours to maintain insulin levels and aid in physical and neural recovery. When doing the Dream Body Workout Regiment, you’ll be introduced to routines formulated to help your body become a “fat burning furnace.” So, like any fire, you’ll need to feed it to keep it burning! Only foods that will sustain the fire should be introduced. Some of our fat burning/lean muscle food recommendations are including in this eBooklet. You want food that acts like coal for your furnace. Those are the foods that will help sustain energy, build lean muscle, and stop cravings. Junk and processed foods are like throwing some newspaper in the flames. They disintegrate quickly, have the “crash” effect on energy, and train the body to go into “storage” mode because your body panics and decides to conserve fat since it isn’t getting the proper nutrition it needs.
•Eat complex carbohydrates (starches). Starchy foods such as whole grain pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients -‐‑ the health protective substances in plant foods.
•Always use 100% whole wheat when eating bread, crackers, pasta and tortillas. Make sure to read the label. 100% whole wheat doesn’t mean anything if the ingredients also has enriched flour. Never buy anything with enriched flour. All the nutrients are gone!
•Choose protein sources from turkey, chicken, eggs, fish, lean cuts of beef, tofu, & low-‐‑fat cottage cheese.
•Choose healthy fat sources from nuts, avocadoes and cold-‐‑water fish. Eat 40-‐‑100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (1-‐‑2 tablespoons/day).
•There is NO substitute for water! Water, water, water. Soda is a major contributor to the decay our society’s health and well being. The most important change to your diet is eliminate soda and drink lots of water. 1% milk is also great for many reasons, most importantly it is a great snack as well as a calcium and protein source.
Rice milk, Almond milk, and Soy milk are all great substitutes if you have an allergy to milk. Keep drinking water to maintain hydration while engaged in your Dream Body Workout routines. Avoid water-‐‑like substances such as Kool-‐‑Aid, sodas, artificial juices or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to decreased performance, insufficient hydration, and unwanted “extras.” An effective guideline to follow is to consume about 40% of your body weight in ounces of water daily. Example: If you weigh 180 pounds/75-‐‑85 ounces of water per day.
•Eat a diet that consists of a wide variety of healthy foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
•Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and nutritious cereals. Read labels and be aware of fiber content in everything you eat.
•Avoid high-‐‑fructose corn syrup and table sugar! These include candy, juices, desserts, baked goods, soda, etc.
•Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep a protein bar available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative. If you are prepared, you’re far less likely to give into a moment of weakness.
•Really start to read labels, the fewer ingredients the better! Never buy anything with enriched flour. Lara bars are a great example of a great snack with the most basic ingredients you can find. If you have never heard of an ingredient listed on a label then you probably shouldn’t eat it.
•Protein is extremely important, muscle burns fat and protein builds muscle! You need 1 gram of protein per pound of body weight just to maintain your current lean muscle. You need 1.5 grams of protein per pound of body weight to gain muscle weight. So if you’re looking to maintain, remain consistent with 1 gram and if you’re looking to gain weight then 1.5 grams is the route to go.
