Food determines 70% of your body shape, so follow a scientifically-proven nutrient-rich food plan, using everyday foods that you probably already eat.
Simply based on protein and carbohydrates eaten in a
balanced way, the food plan stimulates maximum calorie-burning whilst providing an amino-dense environment for growing muscle.
Clint lost 12 kg of fat and gained 6 kg of muscle
in 10 weeks using BodyTransform Nutrition
combined with Exercise and Motivation.
Body Transform Nutrition is based on smaller more frequent meals that allows bodyfat to be burned for energy and also promotes toning/growth of lean muscle. You can follow the food plan indefinitely as it does not require extremes in what you can or cannot eat. Results are very fast because the food plan is part of a complete program:
6 Reasons to use Body Transform Nutrition:
1. It is not a measure-to-the-nearest-gram strict plan
2. No expensive supplements or pills are required
3. No set meal times or rules about when you can and can't eat
4. Customise the food plan to eat the foods you enjoy
5. Complete education so you can make the right decisions for yourself
6. It's not a starvation diet - you don't go hungry
Learn 3 Eating Essentials:
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1. What to eat at a meal
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2. How much to eat at each meal
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3. How often to eat these meals
See what you receive in the 10-week Program
The Truth
I’ve heard all my life (by out of shape people) that if you are exercising it doesn’t matter what you eat – you’ll ‘burn it all up’. You’ll be fine. Do I pay any heed to nutrition advice from anyone who is not in top shape? No. Neither should you.
The fact is, when you are exercising, it becomes even more important to eat properly. You see, it’s your exercise nutrition that serves as both the catalyst and the fuel for the chemical reactions you have decided to induce in your body – your fat loss, muscle development, exercise recovery, mind-body connections, everything.
It is after exercise when your muscle cells are open to growth and repair. When the fat stores you carry are converted to energy.
A 'sports supplement' drink after exercise is not going to be enough. We need to think about our food plan for the 48 hours following any workout.
There is another strong motivation for proper exercise nutrition. Only when you are feeding yourself well – eating nutritious foods that give you a constant and high level of energy – that you have sufficient energy to turn up to your next workout and exercise properly. If you do not ‘re-fuel’ in-between your workouts, you might find that you start to run out of energy and that getting through each workout becomes more difficult than it should be.
There is absolutely no point in denying yourself the nutrition you need to really get the most out of each training. Because it’s the training that sparks the change in you, so you have to be fuelled well enough to be able to get there and do it properly!
Below is an outline of the Food Plan that is a key component of Body Transform.
See what you receive in the 10-week Program
Body Transform Food Plan
Aim:
• Lose fat
• Promote muscle growth
• Maintain high and stable energy levels all day
The Food Plan:
• Eat 5 smaller meals every 2 to 3 hours throughout the day
• Each meal contains equal-sized portions of carbohydrate and protein. For most people, this means they eat less carbohydrates and more protein at each meal.
• Select complex (low GI) carbohydrates over simple (high GI) carbohydrates
• Eat 'regular' foods such as vegetables, fruit, meat, eggs, rice, cereals, bread and so on. Favour less process foods whenever possible and reduce sugar intake.
• Eat well 6 days per week and have one day a week where you can eat
anything you like,
whenever you like
The Benefits of the Food Plan
• Increase your metabolism, therefore support the burning of body-fat that you induce in your exercise. Also, an increased metabolism is a further ‘safeguard’ against gaining any further body-fat.
• Reduce the likelihood of eating excess carbohydrate (particularly sugars) at any one time, thus reducing the chance of excess bloodsugar being converted to body-fat.
• Increasing your protein intact has several benefits: stabilising energy levels; protein is the only food that supports development of lean muscle mass; protein makes you feel fuller for longer, reducing any hunger and need to overeat.
• Your free day allows you to enjoy any foods you may be craving. Also, it gives you a break from having to think about food – you are entitled to eat what you like and enjoy it! This certainly helps to keep you on track the other 6 days.
Timing of Eating
The timing of our meals in the Food Plan becomes very important when it comes to our three main concerns of fat loss, muscle toning and energy levels. It’s no longer good enough to just eat when you have time or when you remember. You’re now eating for a purpose.
As our body is open for change over a 48-hour period after our exercise, our goal is to ‘drip-feed’ nutrients for energy, growth and repair over this time.
Because a consistent flow of energy and nutrients into the body is the most effective way to allow fat loss and muscle toning to occur.
That’s why in the Food Plan we eat 5 times a day – to allow a constant and consistent delivery of energy and nutrients. And because we are eating more frequently than the traditional 3 meals a day, our meals are now
smaller than if you just eat 3 times. This has the additional benefit of not putting demands on our body by putting large quantities of food in at once, and then spending long periods of time going hungry in-between meals.
Smaller, more frequent meals provides much more even levels of bloodsugar – and therefore energy - throughout the day.
Our bodies simply do not want to have to deal with irregular inputs of meals that are too large for it to efficiently deal with. This will not help us in any way. In fact, if you are not able to feed the body consistently with quality exercise nutrition, I suggest you do not exercise at all! You simply will not get the changes you desire!
It just so happens, the best way to change your body to one of leanness and strength, is also the best way to keep it in a constant state of energy. No coincidence that. The body knows what it wants (to be lean and strong), and knows what is good for it (constant energy)!
See what you receive in the 10-week Program
It’s About More Than Just Looks
Exercise nutrition is more than just the 70% contribution it makes to how you can transform your body. Our foods are our source of energy. What is fascinating is how quickly and easily you can control your energy levels by changing the foods you eat and the timing and volume of meals. Once you start following the Food Plan you are guaranteed to have higher and more constant levels of energy each and every day.
Going through a daily 'rollercoaster' that cycles between being overly hungry and then too full from overeating is very draining. You fluctuate between having not enough energy to having too much at once! The body is never really in a constant and 'settled' state. And often your mood and emotions fluctuate along with your energy levels. It sounds tiring!
All of that can be addressed in just a matter of days when you are willing to try things a different way.
And would you agree that if your energy was more stable each and every day, you could be more consistent in your actions across all areas of your life? In being able to concentrate and work better. In having more energy at the end of the day to spend better quality time with family and friends. In being able to take consistent action towards any goals you are working for. In feeling more comfortable and relaxed emotionally.
Of course!
It just so happens that the high and stable energy levels that promote fat loss and muscle toning within your body are also optimal for mental focus and energy.
Yes – controlling your foods does contribute in a large way to controlling your energy and emotions. And that is a truly valuable thing to be able to do. That's why I know that when you transform your body, you will transform your life.
Food Plan Knowledge and Resources
The exercise nutrition knowledge you need is actually very simple to grasp. Everyone that I have trained and coached has been able to learn what they need to know and then
successfully put it into action.
I insist that learning about foods and the Food Plan be simple for everyone - because I know how much everyone can benefit from the right understanding of foods.
I have created a large amount of Food Plan knowledge and resources to help you learn about foods, and to support you to putting it into action. Here are the Food Plan resources you get as part of the fitness program:
1. Right Nutrition ebook: (carbohydrates and proteins, food portion sizes, how to read food labels, sample meal plans, choose the foods you want to use)
2. Personal meal planning sheets
3. Daily Nutrition Journals
4. Food Composition Tables
5. Goal-setting and Motivation worksheets
See what you receive in the 10-week Program
Putting the Food Plan Together
I would like to now show you some examples of foods and meals that are part of the Food Plan. The key things to know are: 1. what foods are going to be useful to you; 2. how much to eat at once.
Food Plan: Useful Proteins and Carbohydrates
Protein (useful)
Chicken breast (no skin)
Steak (nice and lean – sirloin is what I eat)
Fish (any seafood is VERY good for you)
Trim pork
Eggs (the yolk contains some fat – I advise eat half as many yolks as whites)
Protein shakes
Protein bars (often have half protein and half carbohydrates)
Low fat cottage cheese
Nuts (contain about twice as much fat as protein)
Tofu
Youghurt (contains about as much carbohydrate as protein, and watch the sugar levels)
Cheese (contains about as much fat as protein)
Complex Carbohydrates (useful)
Whole-grain bread
Rice – brown OR white rice is ok
Pasta
Fruit (although can be up to half sugars)
All vegetables (vegetables are generally not dense in carbohydrates, and they do have loads of vitamins and minerals. I eat mainly broccoli, carrots, mushrooms, beans and courgettes. Always try to eat some vegetables EVERY day.)
Sweet potato
Porridge
Muesli, breakfast cereals (but not sugary ones)
Salad
Soup
Rice crackers
Whole-grain crackers
Muesli bars
Simple Carbohydrates (of less benefit)
Candy, cakes, chocolate, ice cream, etc. Save it for your day off – you’ll enjoy it more - and you would have earned it.
Soft drink (‘diet’ soft drinks have no sugar however and are ok)
Some fruits (certain fruits like oranges, grapes and strawberries are almost all sugar. Sure, they contain valuable vitamins and minerals, but excess sugar consumption can work against our goals)
Fruit juice (contain lots of vitamins, but actually just a whole lot of sugar, in the form of the fruit-sugar fructose)
Many canned or bottled sauces
See what you receive in the 10-week Program
Food Plan: Sample Meal Plans
To show you how we put it all together, below are sample meals for two days. Note the combination of protein and carbohydrate at each meal – either by using separate food items, or eating a single food item that contains both protein and carbohydrate. Note also the use of complex carbohydrate foods instead of simple carbohydrate foods (sugars) as often as possible. One of these days includes 5 meals, the other 6. The sixth meal can be taken if you are hungry in the evening.
Day 1
8:00 am Toast, protein shake.
10:30 am Yoghurt
1:00 pm Chicken and rice
3:30 pm Apple and protein bar
6:30 pm Steak and veges
Day 2
7:30 am Oatmeal with soy milk
10:00 am Banana and protein shake
12:30 pm Tuna and noodles
3:00 pm Muesli bar and small handful of nuts
6:00 pm Chicken and vegetables
8:00 pm Protein shake – small serve (protein-only meal)
That looks like fairly conventional-looking food, wouldn’t you say? There are no special or strange foods that you need to eat to be successful with this Food Plan. That’s why it’s so easy to follow and why it’s realistically sustainable.
You Have to Consider Your Current Eating Habits
Learning about exercise nutrition really is important if you hope to improve your health and fitness. As I say, it contributes no less than 70% of your body transformation. I strongly recommend that if you are looking for a fitness program to allow you to get in shape and stay in shape, you ask yourself the following questions:
1. Does the food plan actually
teach me about foods and nutrition?
2. Are the foods I need to eat ones I actually want to eat, and can easily buy and prepare?
3. Is the food plan realistic such that I can continue with for not just months but years?
4. Do I get the chance to eat whatever I want at times, and still stay with the food plan?
The Body Transform Food Plan provides all of the above, and much more. It really is a complete education on nutrition and eating to transform your body. If any other food plan doesn't provide all of the above, then I believe you should seriously consider the value of following it.
