Biggest Loser

Nutrition Guide

Brought to you by Body Blueprint Personal Training
in association with:

Bay Bodyfit, Mt Maunganui

36a Mac Donald St, Mt Maunganui
Ph: 07 575 9693
Body Blueprint Personal Training

1 ideas suggested in this e-book are at the readers sole discretion and risk. All material is Copyright: Mark Woodgate.bodyblueprint. incidental. or consequential damage caused or alleged to be caused directly or indirectly by the information contained within. The author of this document is not responsible or liable to any person or entity for any errors contained in this 2 . Always consult your health care professional before starting a new exercise programme or nutrition plan – particularly if you are pregnant. The application of the techniques. or for any special. elderly or have any chronic or recurring conditions.CONTENTS Page Contents 3 4-8 9 10 11 12 13 Biggest Loser 12 Week Challenge – Nutrition Overview Biggest Loser Nutrition Principles Sample Biggest Loser Nutrition Plan Healthy Cheat Meals / Post Workout Shakes Recommended Foods Biggest Loser Nutrition Summary Sample Biggest Loser 7 Day Meal Plan Legal Disclaimer The techniques. ideas and suggestions in this document are not intended as a substitute for medical advice. Body Blueprint Personal Training All Rights Reserved www.

BIGGEST LOSER 12 WEEK CHALLENGE NUTRITION OVERVIEW Whether it‟s the Biggest Loser programme or any type of fitness regimen that requires you to get into the best shape possible. In other words. The Biggest Loser nutrition plan addresses nutrition from a holistic perspective. then indulge. If you enjoy the occasional indulgence. it‟s also important to remind ourselves that healthy eating is not about deprivation! In the e-books . getting plenty of rest. (Also known as the 80/20 rule) And ultimately that‟s what good nutrition is all about. minerals. protein and fat. That‟s why the occasional cheat meal has been built into the Biggest Loser nutrition plan. however the Biggest Loser nutrition plan places equal importance on micronutrients that are essential for good health. Rather than aiming for 100%.‟ you‟ll be pleased to discover some delicious fat loss recipes to entice your taste buds! Therefore. however unless you‟re sticking with your nutrition plan it‟s unlikely that you‟ll lose weight on a consistent basis. antioxidants and phytochemicals are a mainstay of this nutrition plan as they strengthen our immune system and contribute to our overall health in numerous ways. While it‟s important to adhere to your nutrition plan. While consistency with your nutrition plan is important. Fruit and vegetables containing vitamins. „Delicious Lunch & Dinner Recipes‟ and Delicious Breakfast & Snack Recipes. training intensely. aim for at least 80% adherence. It‟s about sticking with an eating plan that you can incorporate into your day to day life and sustain week after week. 3 . Many weight loss diets only focus on the ratio of macronutrients – carbs. good nutrition accounts for at least 80% of your success. aiming for perfection is a „recipe‟ for disaster. the word deprivation is unlikely to enter your vocabulary. Because it‟s that 20% of discretion that allows your nutrition plan to be sustainable in the long term as well. year after year. you can be doing everything else correctly – working out consistently. month after month.

In other words. And secondly. whereas those people who ate only 2 meals per day lost mostly muscle. Creates stable energy levels throughout the day Less hunger and cravings Helps control appetite Studies have shown that eating frequent meals increases fat loss while maintaining lean muscle. since protein makes you feel fuller while burning more calories during digestion. however we should question this tradition as it‟s not necessarily based on good health practices. protein helps you to maintain and build lean muscle when you work out. You eat less total food. Plus you‟ll never get to the point of ravenous hunger which could cause you to overeat. the easier it is to maintain a healthy bodyweight longterm. By eating small and often you‟ll have a continuous and steady flow of energy throughout the day. And ultimately. This means that your body expends more energy digesting protein than it does to digest carbohydrate or fat. Protein is essential as it comprises the building blocks of muscle tissue and should be included at every meal. Combining carbohydrates and protein keeps cravings under control and the protein helps you feel full for longer time between meals. the more lean muscle you have. Protein has a higher thermic effect compared with fat and carbohydrate. The study involved physically active people who all ate the same amount of food but over a different number of meals. not all calories are created equal! Protein controls your bodyweight in two ways. 4 . Why eat 4 or 5 times per day?     Eating every 3 to 4 hours creates a metabolic environment conducive to burning body fat. tradition! The expression „3 square meals‟ actually comes from centuries ago when warship crew gave the gunners three daily meals served on square wooden platters. Of great interest was that the people who ate only two large meals a day lost about twice the muscle and half the fat in comparison to the people who ate 5 times per day! In other words.BIGGEST LOSER NUTRITION PRINCIPLES 1: Eat 4 or 5 times per day Did you ever stop to ask why we‟re encouraged to eat 3 meals per day? In a word. the weight lost by those people eating 5 times per day was primarily body fat. 2: Eat a balance of carbohydrates and protein at every meal The right combination of food is especially important. Carbohydrates are your body‟s preferred energy source and should be included with at least 4 out of your 5 daily meals. The concept that we should eat 3 meals per day has been accepted by default.

creates free radicals. 5 . overexposure to the sun. Stress. it‟s about being healthy on the inside! 4: Use Portion Control We‟ve already learned that not all calories are created equal. pollution and even excessive exercise.that is.vitamins. eating a variety of fruit and vegetables ensures your body will maintain a more neutral PH. Remember.3: Eat nutrient dense foods Most people have sufficient macronutrients in their diet (fat. therefore forget about counting calories and use portion control instead! A portion of protein is roughly equal to the size and thickness of the palm of your hand. unless we have sufficient antioxidants in our diet to counteract potential damage. Therefore you should include plenty of fruit and vegetables in your nutrition plan. Avoiding high sugar and high fat foods. This free radical bombardment can accelerate the aging process and make us more susceptible to illness and degenerative disease . enzymes and antioxidants . carbohydrate and protein) It‟s the trace elements. Processed foods also tend to be very acidic whereas our body favours a more alkaline environment. A portion of carbohydrate is an amount roughly equal to the size of your clenched fist. Antioxidants help to neutralise free radicals and boost the immune system. therefore forget about counting calories and use portion control instead! 4: Use Portion Control We‟ve already learned that not all calories are created equal. minerals. Keep processed foods to a minimum. contain artificial sweeteners and are lacking in essential micronutrients. or micronutrients that are often in shortly supply. The best source of these micronutrients . And be weary of soft from fruit and vegetables. Many of these foods are devoid of good nutrition. it‟s not just about being healthy on the outside.

” is true.00pm 1 portion protein 1-2 portions salad or vegetables 5: Eat slowly Avoid eating on the run and gulping your food down in a hurry.30am ½ portion carbohydrate 1 portion protein Lunch: 1. chew your food slowly and deliberately .A portion of vegetables or salad is what you might imagine you can hold in the cupped palm of your hand. Take your time.00pm ½ portion carbohydrate 1 portion protein Dinner: 7. you are also what you absorb. we recommend the following portion sizes: Breakfast: 7.30am 1 portion carbohydrate 1 portion protein Snack:‟ll digest your food more efficiently. For best results on the Biggest Loser 12 Week Challenge.30pm 1 portion carbohydrate 1 portion protein 1 portion salad or vegetables Snack: 4. 6 . While the statement “You are what you eat.

Post workout shakes are designed to replenish the energy supply your muscles depend on. Have this on hand at all times (especially when travelling) and you won‟t be caught out dashing down to the local bakery because you forgot your afternoon snack! 7: Keep a food journal A food journal or nutrition diary is an excellent idea. prepare your meals and snacks the night before. Ideally you should have your shake within 20 minutes of finishing your workout. In fact.It takes about 20 minutes for your brain to register that the stomach is full. we take shortcuts and we opt for fast foods rather than cooking healthy meals. especially in the early stages of starting a new nutrition plan. indulge! You may wish to allocate a specific night for your cheat meal. In simple terms. Wed and Fri is almost as important as the workout itself! It all has to do with recovery. make this your cheat meal for the week instead. Alternatively if you have dinner scheduled with friends on a particular evening. 7 . Cook additional food for dinner so that you‟ll have enough for lunch as well. No deprivation . while also repairing the minor damage you‟ve inflicted on the muscles. Similarly you‟ll also discover what choices contribute to losing bodyfat. your brain may be saying „I‟m still hungry!‟ Slow down and enjoy your food…it‟s not a race! 6: Plan your meals In the fast pace of modern life we often tend to skip meals. however if you prefer to dine out or have pizza once a week.just sensible. Buy a carry bag or cooler and stock this with the food you need. A food journal serves as an excellent motivational tool as the very act of recording what you eat makes you more conscious of your day to day food choices. then please. Healthy cheat meals are listed. 9: Include a postworkout shake What you eat or drink immediately after your weight training workout on Mon. healthy eating with the option to have a cheat meal once per week. if your body doesn‟t recover properly from your workouts you won‟t see the benefits. Remember you‟re not on a DIET! One cheat meal per week will NOT have a detrimental effect on your waistline. Therefore if you gulp down your food in 2 minutes flat. 8: Include a cheat meal once per week Include a cheat meal once per week. You‟ll quickly identify any eating patterns or food choices that might be taking you off course. this is one of the secrets to a successful long term eating plan. To keep meal preparation time to a minimum. Planning your meals in advance and having nutritious food on hand is the solution to this dilemma.

95 litres 2. Instead coffee. Bodyweight Recommended daily water intake 60 kgs 65 kgs 70 kgs 75 kgs 80 kgs 85 kgs 90 kgs 95 kgs 100 kgs 1.1 litres 2. To maintain adequate strength for your workouts.4 litres 2.4 litres of water every day.bodyblueprint. A 1% reduction in bodyweight due to dehydration can equate to a 10% reduction in strength! How much water should you drink? Ideally you should be drinking at least 30 millilitres of water per kilogram of bodyweight.85 litres 8 . kidney function.25 litres 2. For example.7 litres 2. If you don‟t like the taste of pure water.8 litres 1. tea and soft drinks are often the preferred choices. it helps with our circulation. digestion. sufficient water intake is crucial. water aids the metabolic processes and even lubricates our joints. Therefore it‟s quite ironic that these drinks only serve to dehydrate us even further.55 litres 2.A good recovery shake will have a blend of protein and carbohydrates. 10: Drink more water Water serves a number of important functions in the body including the regulation of blood pressure. try adding a squeeze of pure lemon or orange juice. The problem is that most of us don‟t drink enough water. if you weigh 80 kgs (176 lbs) you should be drinking a minimum of Water also helps us lose body fat faster.0 litres www.

potato or pumpkin Option 2 Chicken or beef stirfry.SAMPLE BIGGEST LOSER NUTRITION PLAN BREAKFAST Option 1 Berry or Mango smoothie Option 2 1 Omelette (or scrambled eggs) with 1 slice wholegrain toast MORNING SNACK Option 1 1 apple Small handful almonds or mixed raw nuts Option 2 Strawberry fruit dip LUNCH Option 1 Chicken salad with ½ portion baked kumara. vegetables and ½ portion of rice AFTERNOON SNACK Option 1 Ryvita crackers. ‘Delicious Breakfast & Snack Recipes’ and ‘Delicious Lunch & Dinner Recipes’ 9 . please see my accompanying e-books. cottage cheese & salmon Option 2 Sliced carrot with hummus DINNER Option 1 Grilled fish/ chicken / lean steak or lean mince Mixed salad or vegetables Option 2 Chicken or beef stirfry Option 3 Meatloaf with vegetables NB: For recipes.

*Ideally you will work out first thing in the morning in which case your post workout shake will be breakfast. Wed and Fri there is a crucial „window‟ of opportunity. salmon or tuna. Example 3 Sushi Choose predominantly chicken. Opt for red wine vinaigrette. Choose from the „less than 6 grams of fat‟ menu. Within 20 minutes of completing your workout you should consume easily digestible carbohydrates and a high quality protein. ‘Delicious Breakfast & Snack Recipes’ for shake/ smoothie recipes) 10 . (Healthy cheat meal options are listed below) HEALTHY CHEAT MEALS Example 1 Kebab or Turkish to Go. (See my ebook. Example 2 Subway 6 inch. *If working out late afternoon. Choose avocado and/or garlic sauce.*Allow 1 cheat meal per week of your choice. Chicken with hummus and salad. No mayonnaise. substitute your afternoon snack with a shake. Approx 4-5 pieces (Rice quota should equal your ½ portion size of carbs) POST WORKOUT SHAKES Nb: Immediately following your circuits on Mon.

RECOMMENDED FOODS Fruit Wholegrains Salad / Vegetables Bananas Oranges Berries Apples Grapes Grapefruit Apricots Nectarines Natural unsweetened canned fruit (drain juice) Wholegrain bread Wholegrain pita pocket Basmati rice Wholemeal pasta Corn thins Ryvita crackers Vitawheat rice crackers Rocket lettuce Broccolli Cabbage Carrots Tomatoes Cucumbers Courgettes Capsicum Beans Mushrooms Spring onions (and other colourful veges) Cereals Meat & Fish Starchy Vegetables Flemings finely ground rolled oats Weetbix Weight watchers cereals Natural muesli Bircher muesli All bran Light and tasty „Berry berry lite‟ Sirloin steak Lean minced beef Chicken breast Chicken pieces Weiner snitzel Venison steak Fish fillets (no batter) Salmon Tuna (preferably in spring water) Kumara Pumpkin Potato Yams Dairy Nuts Fats Eggs Low fat milk Low fat cottage cheese Low fat acidophilus yoghurt Ricotta cheese Tofu Feta Almonds Sunflower seeds Linseeds LSA mix Pumpkin seeds Walnuts Cashews Pinenuts Flaxseed oil Virgin olive oil Coconut oil Sesame oil Peanut oil Fish oils Avocado 11 .

Drink at least 30 mls of water per kg of bodyweight or a minimum of 2 litres per day Minimise processed foods.bodyblueprint. minerals. visit: http://www. Aim for 1-2 serves of fruit and 2 serves of salad or vegetables per day. sugary drinks to an absolute minimum. 8am. Minimise your intake of unhealthy fats such as fried foods & trans fats such as margarine. this amount should be the approximate size and thickness of your palm. 7pm.bodyblueprint.   (For a complete list of fat sources. lunch.html#Protein )  Include a serving of salad or vegetables with your lunch and dinner. Include 1 cheat meal per week    12 .co. 3. Purchase ‘100% whey protein powder’ . One serving is equal to the approximate amount you can hold in your cupped hand. Instead. Ensure you are eating every 3-4 hours – for example. This includes 3 average sized meals ( Use portion control: 1 portion of carbohydrates is equal to fist size. avocadoes and olive oil.  (For a complete list of protein sources. 12pm.html#Fat )  Smoothies are an excellent option for breakfast as they’re quick. keep dinner) with the addition of 1 or 2 small snacks. packed with visit: http://www. antioxidants and fibre.a convenient and excellent source of protein. visit: http://www.bodyblueprint.  (For a complete list of carbohydrate convenient.BIGGEST LOSER NUTRITION SUMMARY The Biggest Loser Nutrition Plan has been designed to speed up your metabolism so that you‟re burning body fat and have unlimited energy all day long!      Eat 4 or 5 times per day.30m. Grill foods (eg: George Foreman grill) or use cooking spray when frying. use healthy fats such as nuts. As a general rule of thumb.html#Carbohydrates )  Include some form of protein at every meal.

salmon & cottage cheese Chicken & cashew nut stirfry Tue Walnut chicken salad (add ½ portion diced kumara) Carrots & hummus Balsamic glazed salmon salad Chicken parmesan with green salad Ryvitas.Biggest Loser 12 Week Challenge . salmon & cottage cheese Omelette (1 slice toast) Apple & almonds Walnut chicken salad Carrots & hummus Chicken & cashew nut stirfry Cranberry & bircher muesli Mango smoothie Chicken tortilla wrap Apple & almonds Healthy hawaiaan pizza Omelette (1 slice toast) Apple & almonds Wed Strawberry fruit dip Berry Smoothie Thu Omelette (1 slice toast) Fri Mango smoothie Frittata Sat Sun 13 . tomato. tuna.Sample 7 Day Meal Plan Breakfast Mid morning Lunch Mid afternoon Dinner Mon Strawberry fruit dip Thai fish cakes with potato & veges Mango smoothie Ryvitas. avocado Stirfry (no rice) Apple & almonds Left over stirfry (1/2 portion rice) Carrots & hummus Meatloaf with salad or veges Strawberry fruit dip Chicken tortilla wrap Ryvitas.

bodyblueprint.Mark Woodgate Mark Woodgate is the fitness director of Body Blueprint Personal Training in Mt online personal training system which allows members to receive a new workout programme every 4 weeks based on their specific fitness goals.virtualworkoutclub. Since 1999 Mark has personally worked with and transformed well over 1000 clients thanks to his revolutionary „quality versus quantity‟ training methods. Mark has created the Virtual Workout Club . More recently. thanks to a survey he conducted with 1000 of his subscribers. Mark was the first personal trainer in New Zealand to create and a specialised personal training package for the Body for Life Challenge. He quickly became known as a top body transformation specialist and in 2001 he created his own body transformation programme. the Body Blueprint 12 Week Challenge. Visit Mark‟s websites at: 14 . a leading personal training company which he founded in 1995. Originally based out of Les Mills World of Fitness in Hamilton. this system has proved to be another hit with his clients and subscribers. NZ. Mark also trains a variety of clients from elite swimmers to New Zealand Strongmen. online workout and nutrition logs plus a host of other benefits. 5 of his clients have placed in the top 2000 in the world in the Body for Life Challenge following their remarkable body transformations. New Zealand. Mark has continued to transform his clients using the principles of his Body Blueprint 12 Week Challenge and 5 week LEAN programmes. 12 Week Ultimate Transformation System and the Muscle Morph System – all available as downloadable online In May 2007 Mark and his partner Lisa became the owners and managers of Bay Bodyfit Health & Fitness Centre in Mt Maunganui. the 30 Minute Express and www. Featuring virtual exercise animation technology. Mark is also the creator of the 5 Week LEAN Programme. Before & after photos 5 Week L.bodyblueprint.bodyblueprint.html The Truth About Cardio Links: 12 Week Challenge Ultimate Transformation System Programme 30 Min Express Workouts www.html Muscle Morph System Bay Bodyfit Health & Fitness Centre website: “Body Transformation Secrets Revealed!” (Discover the secrets the champions use to transform their bodies in record time!) Visit: Read Mark‟s fitness articles at: www.bodyblueprint.html 15 Receive Body Blueprint's FREE Fortnightly Fit Tips! When you sign up you‟ll also receive Mark‟s FREE