NUTRITION SIMPLIFIED

EXAMPLE MEAL PLAN (this is Coach Lee's personal meal plan):

Meal 0 8am:  water, vitamin B, C, D, E, Fish Oil, Glucosamine, Multivitamin

Meal 1 1pm:  eggs, sausage, tomatoes

Meal 2 2pm:  whey protein isolate shake, almond milk, spinach, strawberries

Meal 3 3pm:  beef patty, spinach, feta cheese, mustard

Meal 4 4pm:  whey protein isolate shake, almond milk

Meal 5 8:30pm:  beef patty, spinach, tomatoes, marina, parmesan cheese

Meal 6 8:45pm:  whey protein isolate shake, almond milk

EASY PEASY MUSTARD SQUEEZY!

Get whey protein and vitamins here:  https://supplements.pacificrimathletics.com

Need help?  Not losing 1-3 lbs. per week?  Contact your COACH.

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Suggested Nutrition for General Trainees and Competition & Performance Team

Main idea:  Keep It Super Simple (KISS)

On an average 3 days per week of training, 90 minutes per session, this is what we've found to work the best:

3-6 meals per day of QUALITY FOOD.

LOT:  Lean meat, eggs, whey isolate

SOME:  Nuts, seeds, veggies

HARDLY:  Fruit, little starch, NO sugar

Say it out-loud like a song...and remember:  Meat, eggs, whey, nuts, seeds, veggies, fruit, little starch, no sugar

Get whey protein and vitamins here:  https://supplements.pacificrimathletics.com

Get customization from your COACH as needed.

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Simplified Principle 1:  All meals centered around a Protein source (a fist-sized portion of eggs, whey, steak, chicken, fish, or complete plant source); .5-2 grams per pound of bodyweight (depending on if weight loss or muscle gain is the goal)

Simplified Principle 2:  1 oz per pound of bodyweight of water intake per day

Simplified Principle 3:  Vitamin and mineral supplements, especially Vitamin D (have a doctor do an assessment for deficiencies, such as B, D, C, Iron, etc.)

Avoid:  anything white (sugar, starches, breads, sauces, gravies, all that process refined stuff)

This is what maintains visible abs year round, helps build muscle, and reduce fat.

And ultimately, nutrition coupled with good sleep habits, will support the training and have a direct bearing on strength, flexibility, and skill development, i.e. passing Level Tests and constantly moving forward and upward.

Get whey protein and vitamins here:  https://supplements.pacificrimathletics.com

Need help?  Not losing 1-3 lbs. per week?  Contact your COACH