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Nutrition Guide
CONTENTS
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Contents
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Legal Disclaimer
The techniques, ideas and suggestions in this document are not intended as a substitute
for medical advice. Always consult your health care professional before starting a new
exercise programme or nutrition plan particularly if you are pregnant, nursing, elderly
or have any chronic or recurring conditions. The application of the techniques, ideas
suggested in this e-book are at the readers sole discretion and risk.
The author of this document is not responsible or liable to any person or entity for any
errors contained in this document, or for any special, incidental, or consequential
damage caused or alleged to be caused directly or indirectly by the information
contained within.
All material is Copyright: Mark Woodgate, Body Blueprint Personal Training
All Rights Reserved
www.bodyblueprint.co.nz
BIGGEST LOSER
NUTRITION PRINCIPLES
1: Eat 4 or 5 times per day
Did you ever stop to ask why were encouraged to eat 3 meals per day? In a word,
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.
The concept that we should eat 3 meals per day has been accepted by default, however
we should question this tradition as its not necessarily based on good health practices.
Why eat 4 or 5 times per day?
Studies have shown that eating frequent meals increases fat loss while maintaining lean
muscle. The study involved physically active people who all ate the same amount of food
but over a different number of meals. 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, the weight lost by those people eating 5 times per day was primarily
body fat, whereas those people who ate only 2 meals per day lost mostly muscle.
By eating small and often youll have a continuous and steady flow of energy throughout
the day. Plus youll never get to the point of ravenous hunger which could cause you to
overeat.
For best results on the Biggest Loser 12 Week Challenge, we recommend the following
portion sizes:
Breakfast: 7.30am
1 portion carbohydrate
1 portion protein
Snack: 10.30am
portion carbohydrate
1 portion protein
Lunch: 1.30pm
1 portion carbohydrate
1 portion protein
1 portion salad or vegetables
Snack: 4.00pm
portion carbohydrate
1 portion protein
Dinner: 7.00pm
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. Take your time, chew
your food slowly and deliberately - youll digest your food more efficiently.
While the statement You are what you eat, is true, you are also what you absorb.
It takes about 20 minutes for your brain to register that the stomach is full. Therefore if
you gulp down your food in 2 minutes flat, your brain may be saying Im still hungry!
Slow down and enjoy your foodits not a race!
Bodyweight
Recommended
daily water intake
60 kgs
65 kgs
70 kgs
75 kgs
80 kgs
85 kgs
90 kgs
95 kgs
100 kgs
1.8 litres
1.95 litres
2.1 litres
2.25 litres
2.4 litres
2.55 litres
2.7 litres
2.85 litres
3.0 litres
www.bodyblueprint.co.nz
Nb: Immediately following your circuits on Mon, Wed and Fri there is a
crucial window of opportunity. Within 20 minutes of completing your
workout you should consume easily digestible carbohydrates and a high
quality protein.
*Ideally you will work out first thing in the morning in which case
your post workout shake will be breakfast.
*If working out late afternoon, substitute your afternoon snack
with a shake.
(See my ebook, Delicious Breakfast & Snack Recipes for
shake/ smoothie recipes)
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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
Starchy Vegetables
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
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Eat 4 or 5 times per day. This includes 3 average sized meals (breakfast,
lunch, dinner) with the addition of 1 or 2 small snacks. Ensure you are
eating every 3-4 hours for example, 8am, 12pm, 3.30m, 7pm.
Aim for 1-2 serves of fruit and 2 serves of salad or vegetables per day.
Drink at least 30 mls of water per kg of bodyweight or a minimum of 2
litres per day
Minimise processed foods, keep alcohol, sugary drinks to an absolute
minimum.
Use portion control: 1 portion of carbohydrates is equal to fist size.
Include a serving of salad or vegetables with your lunch and dinner. One
serving is equal to the approximate amount you can hold in your cupped
hand.
Minimise your intake of unhealthy fats such as fried foods & trans fats
such as margarine. Instead, use healthy fats such as nuts, avocadoes and
olive oil.
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Mid morning
Lunch
Mid afternoon
Dinner
Mon
Strawberry fruit dip
Thai fish cakes with
potato & veges
Mango smoothie
Tue
Balsamic glazed
salmon salad
Ryvitas, tuna,
tomato, avocado
Stirfry
(no rice)
Mango smoothie
Wed
Strawberry fruit dip
Berry Smoothie
Thu
Omelette (1 slice toast)
Fri
Mango smoothie
Frittata
Sat
Sun
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Mark Woodgate
Mark Woodgate is the fitness director of Body Blueprint Personal Training in Mt
Maunganui, New Zealand, a leading personal training company which he founded in
1995.
Originally based out of Les Mills World of Fitness in Hamilton, 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.
Since 1999 Mark has personally worked with and transformed well over 1000 clients
thanks to his revolutionary quality versus quantity training methods. 5 of his clients
have placed in the top 2000 in the world in the Body for Life Challenge following their
remarkable body transformations.
Mark is also the creator of the 5 Week LEAN Programme, the 30 Minute Express
Workouts, 12 Week Ultimate Transformation System and the Muscle Morph System all
available as downloadable online programmes.
In May 2007 Mark and his partner Lisa became the owners and managers of Bay Bodyfit
Health & Fitness Centre in Mt Maunganui, NZ. Mark has continued to transform his
clients using the principles of his Body Blueprint 12 Week Challenge and 5 week LEAN
programmes. Mark also trains a variety of clients from elite swimmers to New Zealand
Strongmen.
More recently, thanks to a survey he conducted with 1000 of his subscribers, Mark has
created the Virtual Workout Club - an online personal training system which allows
members to receive a new workout programme every 4 weeks based on their specific
fitness goals. Featuring virtual exercise animation technology, online workout and
nutrition logs plus a host of other benefits, this system has proved to be another hit with
his clients and subscribers.
Visit Marks websites at: www.bodyblueprint.co.nz and www.virtualworkoutclub.com
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Additional Links:
12 Week Challenge
www.bodyblueprint.co.nz/12-week-challenge.html
Ultimate Transformation System
www.bodyblueprint.co.nz/ultimate-transformation-system.html
Before & after photos
www.bodyblueprint.co.nz/our-clients-before-after-photos.html
5 Week L.E.A.N. Programme
www.bodyblueprint.co.nz/lean.html
30 Min Express Workouts
www.bodyblueprint.co.nz/30-min-express-workouts.html
The Truth About Cardio
www.bodyblueprint.co.nz/the-truth-about-cardio.html
Muscle Morph System
www.bodyblueprint.co.nz/muscle-morph-system.html
Read Marks fitness articles at:
www.bodyblueprint.co.nz/articles.html
Bay Bodyfit Health & Fitness Centre website:
www.baybodyfit.co.nz
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