How to Eat like an Elite Fitness Trainer

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What do you eat, Steve? As an experienced fitness trainer at Lifetime Fitness, I am asked this question all the time, especially after clients and friends have read my previous article, A Year Without Wheat. Here is what a typical week may look like… But first, here are 12 rules you must follow in order to “eat like an elite fitness trainer.

1. Rotate consumption of most foods once every 5 days to prevent development of a food intolerance.

2. All meats/proteins are grass fed/free range to ensure the best quality protein and fat.

3. Consume approx. 1-2 fists of protein per meal as a minimum.

4. Include unlimited fats, proteins, and vegetables.

5. Make sure to always consume at least 2 vegetables at each meal, including at least one green vegetable.

6. Because minimally processed foods are naturally low in sodium, add salt to most foods.

7. Every morning before breakfast consume 4oz of water mixed with the juice from one fresh lime and 1/4 teaspoon of colored salt (Himalayan, Celtic, etc.) to ensure quality salt intake and healthy adrenal gland function (I will explain more in detail in a future article)

8. Consume a minimum of 150oz of water a day.

9. If you want something to drink other than water, consume BCAAs mixed in water.

10. Consume vitamins when 1/2 way done consuming breakfast and dinner.

11. Limit consumption of "root" vegetables to once every 3-4 weeks.

12. If carbs are consumed for a timed insulin spike, known as carbs-backloading - I will explain more in detail in a future article) focus on starches, fruits, popcorn, veggie chips, etc.

 

Sunday

Breakfast

Berry Protein shake (3 scoops Lifetime vanilla vegamax, 2 scoops Thorne Fibermend, 1 scoop LifeTime Greens, 1 TB flaxseed, 2 cups unsweetened coconut milk, ice)

AM supplements
*3 LifeTime Men's AM Multi-vitamin, 7 LifeTime Omega 3 Fish Oil, 3 Thorne Magnesium, 1 Thorne Q-Best (CoQ10), 1 Vitamin D (5,000IU), 1 Thorne Zinc, 1 LifeTime Multi-pro (probiotic)

Lunch
Leftovers from dinner

Snack (only when hungry)
I like a rotation of 1 or 2 of the following: (2 slices of Applegate ham, turkey, chicken, roast beef, pepperoni, salami; nitrate free beef stick, elk stick, buffalo stick, turnkey, tuna in a packet, etc.) and/or (cucumber, sugar snap peas, snow peas, mini sweet peppers, broccoli, organic celery with sun butter,) 1-2x per week I will have an apple with sun butter, berries, etc but it must be on a workout day

Dinner
Oven roasted free range organic whole chicken seasoned with herbs, etc; oven baked asparagus; mini sweet peppers

PM Supplements
*3 LifeTime Men's PM Multi-vitamin, 7 LifeTime Omega 3 Fish Oil, 3 Thorne Magnesium, 1 Thorne Zinc, 1 HCL Complex

BedTime Supplements
1 teaspoon CarniClear (L-Carnitine)
2 LifeTime Restore (GABA)

 

Monday

Breakfast

Chocolate Mint Protein shake (3 scoops LifeTime chocolate mint vegamax, 2 scoops Thorne Fibermend, 1, 1 TB flaxseed, 2 cups unsweetened almond milk, ice)

AM supplements (See above)

Snack (see above)

Workout Supplements
30 minutes Prior to workout
1 scoop LifeTime Preworkout, 1 scoop LifeTime glutamine, 1 Scoop LifeTime creatine, 1 teaspoon CarniClear, 2 Thorne Arginine

During Workout
1 Scoop LifeTime Amino Acid Complex

Post Workout
1 scoop LifeTime BCAA Recovery, 1 scoop LifeTime glutamine, 1 Scoop LifeTime creatine

Lunch
Leftovers from dinner

Snack (see above)

Dinner
Pan fried Italian sausage with homemade marinara (marinara made with multiple vegetables) and edamame noodle pasta

PM supplements (See above)

BedTime Supplements (see above)

 

Tuesday

Breakfast
Pumpkin Protein shake (3 scoops LifeTime vanilla vegamax, 2 scoops Thorne Fibermend, 1/4 cup puréed pumpkin (not from a can), 1 tsp cinnamon, 1/8-1/4 tsp ground nutmeg (I actually grind the actual nut, not the preground nutmeg), 1 TB flaxseed, 2 cups unsweetened coconut milk, ice)

AM supplements (See above)

Snack (see above)

Workout Supplements (see above)

Lunch
Leftovers from dinner

Snack (see above)


Dinner
Free range organic ground buffalo taco salad with spring greens, peppers, onions, avocado, olives

PM supplements (See above)

BedTime Supplements (see above)

 

Wednesday

Breakfast
Chocolate / Sun Butter Protein shake (3 scoops LifeTime chocolate vegamax, 2 scoops Thorne Fibermend, 2 TB sun butter, 1 TB flaxseed, 2 cups unsweetened flax milk, ice)

AM supplements (See above)

Snack (see above)

Workout Supplements (see above)

Lunch
Leftovers from dinner

Snack (see above)

Dinner
Free range organic egg crusted pizza ( some toppings include homemade pizza sauce, pepperoni, Italian sausage, cheese, peppers, onions, olives, etc) (Avoiding Wheat? How to Keep Pizza on the Menu)

PM supplements (See above)

BedTime Supplements (see above)

 

Thursday

Breakfast
Berry Protein shake (See above)

AM supplements (See above)

Snack (see above)

Workout Supplements (see above)

Lunch
Leftovers from dinner

Snack (see above)

Dinner
free range organic bacon wrapped wild caught shrimp, sautéed spinach with pine nuts, mashed cauliflower (Make Some Low Carb Mashed Potatoes for Dinner Tonight!)

PM supplements (See above)

BedTime Supplements (see above)

 

Friday

Breakfast
Chocolate Mint Protein shake (see above)

AM supplements (See above)

Snack (see above)

Workout Supplements (see above)

Lunch
leftovers from dinner

Snack (see above)

Dinner
free range organic beef burgers (no bun), Fried onions, oven roasted Brussels sprouts, steamed or raw broccoli

PM supplements (See above)

BedTime Supplements (see above)

 

Saturday

Breakfast
Pumpkin Protein shake (See above)

AM supplements (See above)

Snack (see above)

Workout Supplements (see above)

Lunch
leftovers from dinner

Snack (see above)

Dinner
wild caught baked fish, sweet potato fries, steamed green beans with sautéed onions

PM supplements (See above)

BedTime Supplements (see above)

*The examples given are designed for my body's needs. Some nutrients (Vitamin D for example) can be toxic in large doses. Have blood work examined to determine the proper amounts of nutrients you need.

 

What are you to do?

Have a great relationship with your food. Understand sugar and wheat do not make or break a meal. When clients and friends hear how my family doesn't consume grasses (wheat, flour, oats, etc) they think that my diet is void of taste. I believe my menu displays how proteins, fats, and veggies can be very flavorful. From bacon wrapped shrimp to seasoned chicken to my rotation of shakes, the meals I prepare are nutritious and delicious! In fact, my family will look forward to the meals I prepare.

I am not asking everyone to do a complete overhaul of their diet, just incorporate simple manageable improvements. Progression, not perfection is the key. Make small steps towards a diet where you make your own meals, eating leftovers of that delicious meal, eliminate grasses and sugars, and incorporating supplements into your regiment. To really simplify, simply eat the meal you were planning on but eliminate the bread that was incorporated with it.

When you have a great relationship with your food, life not only gets better, it becomes more delicious!

 

Steven Zahn

ACE Certified Personal Trainer

NASM Certified Personal Trainer

Pre and Post Partum Certified

Dragondoor Publications: HKC Russian Kettlebell Certified

Steve Zahn
Experienced fitness trainer with multiple certifications helping his clients become the happiest and healthiest versions of themselves every day.
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