120 to loose

Introduction to Intermittent Fasting and Meal Guidelines

Intermittent Fasting is NOT a diet, but rather a dieting pattern and lifestyle. In laments terms, it’s making a conscious decision to skip certain meals at certain times of the day. By intentionally feeding and fasting, you are choosing to eat your calories during a specific window
of the day and choosing to fast during the rest (mainly during sleep hours).

THE FEEDING WINDOW
So we begin with choosing your feeding window. Males will need 8 hours and Females will need 10 hours (due to hormonal differences). This means that your daily calorie intake needs to be consumed with this window of time.
When choosing your windows, take into consideration your lifestyle. What time do you normally wake up, drop the kids off, have a lunch break, go to the gym, have dinner, get to bed, etc.?
This window should be kept constant due to the hormonal adjustment necessary for meal patterns. We tend to get hungry when were used to eating at a certain time. By practicing a regular pattern of feeding, diet adherence is easier. The “hunger pains” will disappear once your hormones adjust and your body responds to the consistent fasting/feeding window.
Ex. feeding window for a Male: 12:00 p.m. - 8:00 p.m. (window can vary)
Ex. feeding window for a Female: 11:00 a.m. – 9:00 p.m. (window can vary).

THE FASTING WINDOW
No calories are to be ingested during the fasted phase. However, you are allowed water, coffee, calorie-free sweeteners, diet soda and sugar-free gym. If you are used to having creamer with your morning coffee, please use sparingly and sensibly. Depending on the brand and ingredients, you can easily break your fast with just creamer!
If you are a breakfast person, this may initially be a challenge for you. As mentioned above, the body will adapt to your window if there is consistency.

CALORIE COUNTING & CALORIE CYCLING
This is critical to your success. Dependent on your goals, your body needs a specific amount of calories on workout days and a specific amount on your rest days. A surplus and a deficit of calories are cycled during the week to prevent the body from going into “starvation mode” and producing cortisol (fat-storing hormone).
The specifics depend on the client’s ultimate goal: fat loss, muscle gain or body-recomposition. Generally speaking, on training days: fats are low, but carbs and total calorie intake is highest. On rest days: carbs are lower and fat is higher. Protein is kept high on all days.
By utilizing a tool such as “My Fitness Pal”, your trainer can help keep you accountable on a daily basis. For more information about this application, please ask your trainer!

MACRONUTRIENTS
You will hear your trainer address your daily calorie intake as Macronutrients (aka. “macros”). A Macronutrient is simply defined as an essential nutrient required in relatively large amounts. This includes proteins, carbohydrates, fats and water; sometimes certain minerals like calcium, chloride and sodium are included on this list.

TRAINING DAYS
The majority of your daily calorie intake is consumed in the post-workout period. Depending on the setup, this means that approximately 95-99% (fasted training), 80% (one pre-workout meal) or 60% (two pre-workout meals) of your daily calorie intake is consumed after training. This meal should be very high in lean proteins and fibrous carbohydrates. This day is also known as “refeed” because of your need of a caloric increase (surplus). We recommend E-Fit or full-body training 2 to 3 times per week on non-consecutive days. Training frequency is dependent on the individual’s needs and capabilities.

REST DAYS
On rest days, meal one should ideally be the largest meal, as opposed to training days where the post-workout meal is the largest. A good rule of thumb is to make meal one on rest days at least 35-40% of your daily caloric intake. This meal should be very high in protein and fibrous vegetables. Some people prefer to have their largest meal on rest days in the evening with their family instead of having a larger lunch. Choose the best option for your lifestyle. Rest days are necessary for recovery from your previous workouts which allows your body ample time for growth and repair of muscle tissue. Rest days are caloric restrictive (deficit).

MEAL FREQUENCY
The amount of meals you consume during the feeding window is irrelevant. However, most people, including me, prefer two to three meals. This means less grazing and bigger meals!!!

SUPPLEMENTS
The only supplements we recommend are those absolutely necessary for the best results. These may include a multivitamin, fish oils, vitamin D and extra calcium. Due to the higher amount of protein suggested (ranges per individual), we will also recommend a supplemental protein powder. For example: Using a whey protein (isolate) or vegetarian-based protein powder is an efficient way of consuming a larger amount protein without feeling overly full.
For fasted training, BCAA’S or an essential amino acid mixture is highly recommended to be taken prior to start of the session to keep protein synthesis stimulated and prevent protein breakdown.

Now that we covered the basics, you may still be asking “Why Intermittent Fasting?”
BECAUSE IT WORKS. Although we know that not all calories are created equal, caloric restriction (rest days) plays a primary role in weight loss. When you fast, you are also making it easier to restrict your caloric intake over the course of a week.
BECAUSE IT SIMPLIFIES YOUR DAY. Rather than having to prepare, pack and eat your meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in within your eating window.
IT REQUIRES LESS TIME (and money). Rather than having to prepare or purchase three to six meals a day, you only need to prepare two to three meals. Instead of stopping what you’re doing six times a day to eat, you simply only have to stop to eat twice.
IT PROMOTES STRONGER INSULIN SENSITIVITY AND INCREASED GROWTH HORMONE SECRETION, two keys for weight loss and muscle gain. Our bodies react to eating food with the production of insulin. Essentially, the more sensitive your body is to insulin, the higher probability you will use the food you eat more efficiently. This can help lead to weight loss and muscle building.
Sample Grocery List – Workout vs. Rest Day Items
Recommended items specific to workout days and rest days.

Proteins (Workout Day):

Egg whites
Nonfat Greek Yogurt (Plain)
Whey Protein Powder
Vegetarian & Vegan Options: Please consult with trainer. I'm doing vegi





Proteins (Rest Day)
Chicken Thigh/Legs
Ground Turkey (93/7%)
Top Round Sirloin
Filet of Beef
Lean Ground Beef (93%)
Pork Tenderloin (Center Cut)
Fish - Wild Alaskan Salmon
Sea Bass, Crab, Smoked Salmon
Whole eggs
Casein Protein Powder





Carbs (Workout Day):
Quinoa or Couscous
Sweet Potatoes
Old Fashioned or Quick Oats
Pasta – Whole Grain, Whole Wheat or Brown Rice
Rice – Brown, Jasmine or Basmati
Wraps – Whole Grain, Whole Wheat or Brown Rice
Bread – Ezekiel, Whole Grain
Black Beans/Lentils
Fruit –Strawberries, Blueberries, Grapefruit, etc.



Fats (Rest Day):
All Natural Nut Butters -(peanut, almond, cashew)
Roasted/Raw Nuts - (almonds, cashews, walnuts)
Dairy - Swiss, Goat, Feta, Mozzarella, Cream Cheese, Neufchatel Cheese
Oils- Olive, Avocado, Coconut
Avocados
Grassfed Kerrygold Butter
Fish Oil Supplement