Nourish Program
Great things in life are earned not given; great accomplishment takes great sacrifice, time,
strain, and perseverance.
Through this program there may be times you feel you cannot succeed, however the goals we
set forth are achievable. You must remain mentally strong, and motivated to succeed.
Mental toughness is the ability to stay focused, stay positive and keep our goals in mind during
times of stress, strain and adversity! This characteristic is vital to achieve physiological changes
to our bodies --- always stay positive even in time of duress, and always remember the goals
you are trying to achieve.
This program is geared to give you the tools to achieve physical changes to your body: strength,
power, weight loss, and muscle gains. Remember we are a resource to help you reach your
goals; however, it is up to you to follow the program and make the decision to find success with
any program.
Exercise: For this program it is vital you stay consistent with exercise at least 5-6 days per week.
You must create an energy deficit for your body to achieve weight loss. Consistent exercise will
pull stored energy from your body during exercise as well as during rest and recovery. On days
that you are not working out at 212, be sure to stay active and make sure to consult with Josiah
or Stephen so they can write you an off day workout protocol that fits within your schedule.
Consistent exercise is a key component to your health and also your success with the Nourish
program --- a missed day can set you back a week in results.
Below is information that will educate you more on nutrition, diet, and healthy eating.
Remember knowledge is power -- the more information you know about food and eating the
greater likelihood you can retain these habits and ensure long term success for weight
management and overall health!
Nutrition 101
The calories or energy we get come from food. Food components that supply energy include
carbohydrates, protein, fat, and alcohol. Carbohydrate and protein both have 4 calories per
gram, fat contains 9 calories per gram and alcohol has 7 calories per gram. Water and other
nutrients called micro-nutrients, which include vitamins and minerals, contain no calories,
however, they are essential for the body to function normally. One of the keys to good nutrition
for sports performance and health is to focus on nutrient density.
Nutrient density refers to the amount of nutrients you are getting in the amount of food you
are eating. For example, a glass of 100 percent orange juice would be more nutrient dense than
a glass of soda. Below is a summary of the key nutrients, including their calorie (energy) level,
food sources, functions and recommended amounts.
Note: see next page for recommendations based on your body weight.
Carbohydrates [CHO] (4cals/g)
Types:
Simple:
Sugar, sweets, candy
Complex:
Cereals, pasta, rice, potatoes, breads, fruits, veggies
Functions:
Stored as glycogen in muscle and liver and is an important fuel during exercise. Storage is
limited so needs to be emphasized in diet. Best fuel for moderate & high intensity exercise.
Primary fuel source in the brain. Important for recovery & to help with muscle building.
Complex carbohydrates contain many essential vitamins, and minerals.
Amounts:
40-50% of total calories. For weight loss, approximately 0.8-1.0 grams / pound body
weight/day. For weight maintenance, approximately 1.5-2.0 grams / pound body weight/day.
E.g. 200 pounds x 1 = 200 grams of carbohydrate/day.
Fat (9 cals/g)
Types:
Unsaturated fat: (liquid at room temp)
“Healthy fats”:
Olive oil, nuts, seeds, fish oil
Saturated Fat (solid at room temp.)
“Unhealthy fats”:
Butter, lard, full fat dairy products.
Functions:
Is the primary fuel we burn at rest & during low –moderate intensity exercise. Liquid fats
contain essential nutrients that aid in the health of all cells, reduces inflammation and the
viscosity/thickness of our blood.
Amounts:
25-35% of total calories (emphasize healthy fats). For weight loss, approximately 0.3 grams /
pound body weight/day. For weight maintenance, approximately 0.5 grams / pound body
weight/day.
Protein (4 cals/g)
Types:
Lean red meat, poultry, fish, eggs, low fat dairy, nuts, seeds.
Functions:
Muscles and hormones are made of protein. Each protein is made of amino acids. Amino acids
are the building blocks for protein synthesis /muscle building & repair
Note: If you are not eating enough calories or carbohydrate, protein will be used for energy and
limit your ability to make new muscle.
Amounts:
25-35% of total calories. For weight loss, approximately 0.6-0.8 grams / pound body
weight/day. For weight maintenance, approximately 1.0 grams / pound body weight/day.
For Example: 220 pounds 0.7 grams x 220 pounds = 154 grams
Understanding Nutrition
Nutrition in foods should provide three basic functions:
1. Provide energy
2. Build tissue
3. Regulate metabolic processes
We must consume a variety of different nutrients to sustain life, and as an athlete perform at
the highest level of our sport. Different nutrients that need to be consumed daily include:
carbohydrates, proteins, fats, vitamins and minerals, water and fiber.
Carbohydrates
-Provide the primary and preferred source of fuel for energy throughout the body and brain
-Maintain the body’s storage for quick energy as glycogen. Glycogen is stored carbohydrate in
the muscle tissues and liver.
Protein
-The primary function of protein is tissue building; dietary protein provides amino acids, which
are the building blocks necessary for construction and repairing of new tissue.
Fats
-Are storage forms of concentrated fuel for the human energy system that also play a crucial
role in carrying soluble vitamins and help and aid in the production of hormones.
WEIGHT LOSS STRATEGIES
Energy (Calories)
Your body weight will remain the same when energy intake equals energy expenditure
(output). To create a weight loss you need to create an energy deficit and expend more
energy than you take in through food. REMEMBER, NOT ALL EXERCISE STRATEGIES ARE EQUAL
FOR CREATING ENERGY DEFECIT. I.e., you may burn 400 calories during an aerobic exercise and
only 200 during a high intensity interval workout, but the interval workout can increase your
calories burned throughout the day, as well as increase the release of fat burning hormones in
the body, that are not released in as big of quantities during an aerobic workout. Compare a
distance runner to a bodybuilder. The runner typically expends more calories in his workouts
than the bodybuilder, but the bodybuilder’s increased lean tissue (muscle) helps him to burn
more calories throughout the day (a higher Resting Metabolic Rate). The bodybuilder’s
workouts will also typically release more growth hormone, a hormone that induces the body to
burn fat for energy.
Weight loss basics:
To minimize muscle loss, and have energy to train, you should not lose more than 1-2 pounds
per week. A simple way to remove calories from your intake is to remove excess amounts of
empty calories in your meals and snacks. Negative side effects of losing weight too quickly
include, muscle loss, fatigue, dehydration, and illness. These are common when using
inappropriate methods such as fasting, laxatives, and sweat suits.
KEY GUIDELINES for ACHIEVING WEIGHT LOSS
Choose Nutrient Dense foods that will provide satiety (fullness).
see snack & meal examples
• Quality protein sources: Poultry, fish, red lean meat, eggs/ egg whites (moderation on
yolks if you have high cholesterol)
• Select fiber rich foods: whole grain breads, cereals, pasta, brown rice, beans, & lentils
• Select low fat dairy (milk, cottage cheese, yogurt, & cheese), if lactose intolerant try Coconut
or Almond Milk
• Consume whole pieces of fruit rather than drinking large amounts of juice
• Consume a variety of vegetables
• Consume nuts and seeds and other healthy fats in moderation
Reduce the intake of foods with excess fat.
• Fried foods (chicken, potato chips, french fries)
• Biscuits with gravy, croissants
• Cream based soups and sauces (select those made with broth)
• High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)
Lower the amount of added sugar.
• Instead of regular soda replace with flavored water (or plain), diluted juice or eliminate all
sodas. It will be painful, but get rid of your addiction now and you will be grateful!
• Instead of cakes, cookies, and pies choose whole grain muffins, fruit, or yogurt.
Limit or avoid alcohol. Alcoholic beverages are high in calories and lead to dehydration. Excess
alcohol intake impairs muscle synthesis. Note: 12oz beer or 5oz wine or 1.5oz liquor is ~150 cal.
EATING PATTERNS (see snack and meal handouts for examples)
Eat frequently throughout the day.
• Eating every few hours maintains your energy level and maximizes recovery from training and
competition.
• Avoids becoming over-hungry.
• Maintains satiety (fullness) and prevent overeating
MEAL TIMING
It’s important to refuel the body properly after a workout so you can maximize the recovery
process and set yourself up for success in your next workout. The great thing is that the body is
primed to use simple carbs to replace spent glycogen in the 30 minutes immediately after a
workout. So if you need to cheat a bit, do it post workout. A good rule of thumb is to get 15-20
grams of quality protein (ie whey protein supplement) and 30-60 grams of carbs within 30
minutes post-workout. I like the phrase “earn your carbs”, which simply means to go on the
higher end of the recommended carbs after a high intensity workout (ie Tabata Intervals, Bike
Sprints, etc.).
WEIGHT MAINTENANCE TIPS
If your goal is to maintain weight or improve your body composition, try to keep a consistent
pattern and avoid eating too few calories, or too little carbohydrate or protein. The proper
balance and the timing of intake are essential to avoid muscle breakdown and have
carbohydrates available to fuel muscles.
Food List
Green Choice (G Pro)
Baked or Roasted Chicken (white meat/no skin)
Baked or Roasted Turkey (white meat/no skin)
Lean Roast Beef (remove visible fat)
Baked, Broiled, or Grilled Fish/Seafood/Lean Pork
Lean Baked Ham
Canned Tuna in Water
Egg Whites or Egg Substitute
Low Fat Cottage Cheese
Low Fat or Non-Fat Yogurt
Skim Milk
Yellow Choice Proteins (Y Pro)
Steak (round, loin, or sirloin)
Lean Ground Beef or Round (90% or above)
Baked Breaded Chicken or Chicken Strips
Dark Meat Chicken
Dark Meat Turkey
Nuts
Peanut Butter
Regular Yogurt
2% Milk
Red Choice Proteins (R Pro)
Bacon
Sausage
Hot Dogs
Chicken w/Skin
Turkey w/Skin
Fried Chicken
Fried Fish
Processed Lunch Meat (example-Bologna)
Ham on Bone
Whole Eggs
Cheese
Whole Milk
Green Choice Carbohydrates (G Card)
Dried Beans (example-pinto or black beans)
Peas
Squash
Cucumbers
Green Beans
Broccoli
Spinach
Mushrooms
Onions
Eggplant
Yams
Cabbage
Cauliflower
Celery
Carrots
Lettuce
Tomato
Nectarines
Apples
Pears
Plums
Oranges
Bananas
Apricots
Grapefruit
Blueberries
Raisins
Kidney Beans
Lentils
Oatmeal
Yellow Choice Carbohydrates (Y Carb)
Pasta
Wild or Brown Rice
Baked Potato
Sweet Potato
Soup
Unsweetened Cereals (example-Raisin Bran, Total, Grape Nuts)
Cream of Wheat
Whole Wheat/Whole Grain Breads
Cornbread
Tortillas
Rice Cakes
Grapes
Cherries
Watermelon
Strawberries
Kiwi
Granola Bars
Corn
Meal Replacement Shake (Protein or Met-RX)
Meal Replacement Bars (example- Met-RX or Protein)
Red Choice Carbohydrates
White Bread
French Fries
Bagels
Muffins
English Muffins
Rolls
Crackers
Croissants
Pita Bread
Pancakes
French Toast
Jelly
Jam
Sweetened Cereal
French Fries
Hashbrowns
White Rice
Mashed Potatoes
Pretzels
Popcorn (no butter)
Jello
Pudding
Chips
Candy
Cookies
Cake
Doughnuts/Pastries
Sherbet
Ice Cream
Sweetened Juice/Sports Drinks (example-Kool-Aid & Powerade)
Fat intake will come from the above food choice
For all nutritional plans, aim to drink half your body weight in ounces of water per day.