RAWK
NUTRITION PROGRAM
BETA
Welcome to RAWK Fitness Nutrition Program
Congratulations! You’ve taken a great first step toward a better body, and the RAWK team
is around to help you get there. The RAWK Fitness Nutrition Program is a practical learning
set on fitness nutrition, tailored to the living environment in China. We are proud to be
collaborating with the world leading fitness nutrition team Precision Nutrition as our
education partner.
You may be new to this whole fitness nutrition craze, but you’re in good hands. Here at
RAWK, we want to make everything easier for you. We take care of your daily nutrition in
the most convenient way for you, and soon you’ll look, feel and perform the way you want
to.
The hundreds of clients we’ve worked with over the past year are proof that the RAWK
nutrition concept works. If you join this journey with us, you too can be a success story.
Yours sincerely,
www.rawkfit.com/cn
It’s not a diet plan
RAWK Fitness Nutrition Program is designed to be a complete start-to-finish practical
learning process that teaches you everything you’ll need to know about eating right in
China. It’s not a diet plan, rather it’s a system designed to transform your habit, to build a
lifestyle that you’ll enjoy throughout your life. A good daily nutrition plan will benefit you in
the following three ways.
Looking better. We call this improved body composition.
Feeling better. We call this improved health.
Playing better. We call this improved athletic and everyday performance. For you it
may mean getting stronger in the gym, having more energy to play with your kids or
competing at the highest levels of sport. It’s up to you.
One of the key things to remember is: eating better isn’t about what you do occasionally.
Real results come when you make smart eating decisions consistently and reliably.
Perfection isn’t necessary. Consistency is. We know you all have bustling social lives and
responsibilities, but remember the 80-20 rules. And let RAWK guide you for that 80%.
www.rawkfit.com/cn
What You Will Learn
RAWK Nutrition Program (beta) is developed specifically for our users in China. It follows a
simple format, following the portion control system developed by our U.S. education
partner Precision Nutrition. The beta program will teach you exactly:
What to eat (and drink)
How much to eat
How to eat it
We designed this program because it’s easy to follow, it’s better than what most people are
doing right now, and it produces positive results through time.
Though a “perfect” nutrition plan would be personalised in much more detail, all great
success begins with a basic template that’s in line with your needs. Once you master that,
we will provide you with RAWK nutrition program (individualisation) to progress further.
But now, let’s start with the foundation.
www.rawkfit.com/cn
WHAT TO EAT
These 21 superfoods are foods that are particularly rich in macronutrients,
micronutrients, and phytonutrients. Many are also relatively low in calories and rich
in fiber. In RAWK, we recommend you to build your meal plan based on these
superfoods. We encourage you to understand the benefit of these food, and use
them as a base of your grocery shopping list.
RAWK Superfood List
PROTEINS
1.
2.
3.
4.
5.
Lean red meat, natural lean poultry
Salmon
Eggs
Plain yogurt, cottage cheese, or coconut milk yogurt
Protein supplements
VEGETABLES AND FRUITS
6.
Leafy greens (Spinach in particular)
7.
Tomatoes
8.
Cruciferous vegetables (broccoli, cabbage, cauliflower)
9.
Mixed berries (strawberries, blueberries, raspberries, etc. )
10. Citrus fruit
11. Apples
OTHER CARBOHYDRATES
12. Mixed beans (kidney, navy, white, etc. )
13. Quinoa
14. Whole oats
15. Sweet potatoes
GOOD FATS
16. Raw, unsalted mixed nuts (almond, pecans, walnuts,
cashews, brazil nuts, etc. )
17. Avocados
18. Extra virgin olive oil
19. Fish oil
20. Flax seeds
DRINKS
21. Green Tea
www.rawkfit.com/cn
HOW MUCH TO EAT
You’ve probably heard it a thousand times: Weight management is about
calorie counting. It’s a simple equation: calories in vs. calories out. Eat more
calories than you burn, you gain weight. Eat fewer calories than you burn, you
lose weight. However, counting calories isn’t that simple unless you have a
sophisticated tool implemented.
THE PROBLEM OF CALORIE COUNTING
Measurement error of calories in: To measure the calories in the food you eat,
you’ll need handbooks, websites, databases and math, assuming they are
accurate. In fact, research has shown they can be off by about 25% because of
the way you cook, laboratory measurement error, and food quality.
Measurement error of calories out: Estimating your calorie expenditure each
day comes with another 25% error because of the equipment you’re using, how
intensive your exercise is, and individual differences.
Time consuming: So, with a possible 25% error on the “calories in” side, and
another 25% error on the “calories out” side, is it even worth pulling out
measurement cups and scales, subscribing to calorie tracking apps, just to plan
for your lunch?
Here’s the good news: counting calories is rarely necessary. We are going to
show you the simplest way to manage your portion.
Serving Size Rules
Your hand is proportionate to your body, its size never changes, and it’s always
with you, making it the perfect tool for measuring food and nutrients - minimal
counting required.
A serving of protein
1 Palm
A serving of vegetable
1 fist
A serving of carbs
1 cupped hand
www.rawkfit.com/cn
A serving of fat
1 thumb
BUILD YOUR PLATE
Men eating 3-4 meals as outlined would get around 2,300 - 3,000 calories each day.
Women eating 3-4 meals as outlined would get around 1,200 - 1,500 calories each day.
STEP 1
PROTEIN
Meat, fish, eggs,
seafood, Greek yogurt
Men:
2 palm size protein
(~40-60g protein)
Women:
1 palm size protein
(~20-30g protein)
STEP 2
VEGETABLES
Broccoli, spinach, green
leaf, carrots, etc
Men:
2 fist size vegetables
Women:
1 fist size vegetables
STEP 3
CARBOHYDRATES
Grains, starches, beans,
and fruits
Men:
2 cupped-hand size carbs
(~40-60g carbs)
Women:
1 cupped-hand size carbs
(~20-30g carbs)
STEP 4
FATS
Oils, butters, nuts, and
seeds
Men:
2 thumb size fats
(~15-25g fat)
Women:
1 thumb size fats
(~7-12g fat)
INDIVIDUALISATION
Now that you have a list of 21 superfoods and you know how to use your hand as
a personalised portion measuring tool, you are all set to create a structured meal.
You may wonder how this can be adjusted to your personal fitness goal. Don’t
worry, the further RAWK Nutrition Program will show you how to adjust your
meal plan for various fitness goals:
• Lose weight and lose fat
• Maintain weight, improve health, performance, and body composition
• Gain weight and build muscle
Dear reader,
This is a trial version of RAWK Nutrition Program.
We appreciate your feedback. Please scan the
code below to tell us what you think. A free copy
of the full program will be sent to you in a few
weeks time!
Yours,
RAWK Team
www.rawkfit.com/cn
RAWK Recipes
MISO GINGER
CHICKEN
Main Ingredients
A serving of
protein
1 Palm
A serving of
vegetable
1 fist
A serving of carbs
1 cupped hand
• Chicken breast or
chicken thigh
A serving of fat
1 thumb
• Olive oil
• Sesame oil
Seasoning
Strength 1
Seasoning
1 pinch
• Salt
• Chilli paste (Or
chilli powder)
Method
Strength 2
Seasoning
1 teaspoon
• Garlic
• Rice vinegar (Or
other light vinegar)
Strength 3
Seasoning
2 teaspoon
Strength 4
Seasoning
3 teaspoon
• White Miso Paste
• Fresh ginger,
peeled and
chopped
• Soy sauce
Mix all seasoning together, all finely chopped or in food
processor. Marinate the chicken in the seasoning. Bake at
200°C for 15–20 minutes. Turn it around half way.
* If you don’t have oven at home, simply use a pan and grill on
both side until it’s cooked.
www.rawkfit.com/cn
Habit Transformation
Along with the RAWK Superfoods List, we would like to give some more practical
advice: After interviewing hundreds of clients we worked with in the past year,
we’ve identified these are the habits that will lead to improvements in calorie
control, food selection, and how you eat.
HABIT
1
HABIT
2
HABIT
3
HABIT
4
HABIT
5
Eat slowly and stop
at 80% full
Eat protein dense
foods with each meal
Eat vegetables with
each meal
Eat some carbohydrate dense
foods on your workout days
Eat healthy fat dense foods
with most meals
www.rawkfit.com/cn
RAWK CONSISTENCY CHART
WEEK 1
BREAKFAST
LUNCH
DINNER
SNACK
WORKOUT
SUPPLEMENT
(OPTIONAL)
MONDAY
☑
☑
☑
☑
N/A
TUESDAY
☑
X
☑
☑
N/A
0
☑
☑
☑
N/A
THURSDAY
☑
☑
☑
☑
N/A
FRIDAY
☑
☑
X
☑
N/A
0
☑
☑
☑
N/A
☑
☑
☑
☑
N/A
WEDNESDAY
SATURDAY
SUNDAY
* This is filled by a real customer for a particular week.
HOW TO USE RAWK CONSISTENCY CHART
1. Each time you eat a nutritional meal for that time and day, put an “☑ “ in the box.
2. Each time you miss a meal, put an “0” in the box.
3. Each time you eat a cheat meal, put an “X” in the box.
4. If you don’t eat snack or supplements, put “N/A” in the box.
CALCULATE YOUR NUTRITION CONSISTENCY
Every week, count the total number to following:
• Total number of “☑ ” ; In above example 24
• Total number of “0”; In above example 2
• Total number of “X”: In above example 2
• Total number of “N/A”: In above example 7 (He doesn’t eat any supplement)
Consistency level = 24/28 = 86%
EXPECT TO BREAK THE RULES 10% OF THE TIME
As we mentioned earlier, eating right is not about perfection, but about
consistency. You should expect to break the rules 10% of the time. 90%
consistency is linked to peak results. Above 80% consistency level is likely to
increase health and performance.
www.rawkfit.com/cn
MORE TO COME FROM THE RAWK TEAM
Dear reader,
This is a trial version of RAWK Nutrition Program.
We appreciate your feedback. Please scan the
code below to tell us what you think. A free copy
of the full program will be sent to you in a few
weeks time!
Yours,
RAWK Team
www.rawkfit.com/cn