Just signed up with BJJ Center Start Up Nutritional Program By Camila Silva. Here's what I was sent via email today:
The Purpose of this nutritional program is to simplify what is necessary for you to reduce and control your weight, specifically fat weight ! I designed this program to keep your metabolism working all day consecutively you will burn more calories and keep your blood sugar at an even level, thereby giving you more energy, minimizing your cravings and that hungry feeling.The good news is that the plan does not require you to give up all the foods you like .This program is high in protein and low in starch carbohydrates.You will follow this program for 6 days of the week, on the7 th day you are off the program ( For one day only ) and allowed to eat whatever you want for one of your meals. Just use good sense.
MEAL
1 BREAKFAST:1-2 carbs , 1-2 protein , 1 fat
2 SNACK: 1-2 protein, 1 fruit
3 LUNCH: 1-2 carbs ,2 protein, 1 fat, 1-2 vegetables
4 SNACK: 1-2 protein, 1 fruit
5 DINNER: 2-3 protein, 1 fat, 1 vegetable
6 OPTIONAL SNACK :1 protein
Rules:
-Eat every 2-3 hours
-Don't skip meals
-Take one multivitamin a day
-All dry spices are ok to use
-Mustard, vinegar, lemon, olive oil, garlic are ok to use
-Drink 8-10 glasses of water a day
-Use only fat free products
-Have 0-5 calories drinks only
-0 Sugar
-0 Fried
CARBOHYDRATES LIST
¾ Cup Flaked Bran Cereal - Bran Flakes, All Bran, etc. Wheat Cereal - Special K etc.
½ Cup Cooked Cereal - Old fashion Oatmeal
¼ Cup Wheat Germ
½ Multigrain bagel
1 slice Whole wheat Bread
1 Whole wheat tortilla
¾ Cup Wheat Pasta
½ Cup Brown Rice
½ Cup Beans and Peas
5.0 oz Sweet Potato
1/2 Lentils
PROTEIN LIST
4.0 oz Poultry Chicken, Turkey ( White meat portions -breast )
4.0 oz Sea Food All fresh and Frozen Fish, preferably white fish, crab, lobster, scallops, shrimp, canned Tuna,
Albacore in water.
4.0 oz Cheese Fat Free Cottage Cheese, White Cheese
4.0 oz Lunch meat Fat Free Turkey and Chicken breast
5 LG Eggs Egg whites or Egg whites substitutes
3.0 oz Beef Lean Beef
21 g 1 scoop (100 calories), low carb Protein Shake in water ( use as a snack )
VEGETABLE LIST
2 Cups Lettuce
½ Cup Asparagus, Green been, broccoli, cauliflower, eggplant, leeks, cooked mushrooms, onions, green or
Red Peppers, Cooked spinach, summer squash, cucumbers, carrots
1 Cup Greens ( Collard, mustard )
FRUIT LIST
1 Whole Apple
1 Whole Orange
1 Whole Nectarine
1 Whole Tangerine
1 Whole Peach
1 Whole Pear
1 Whole Papaya
1 Whole Kiwi
1 Cup Strawberries, fresh berries
½ Cup Apple sauce, banana 9", canned fruit cocktail, canned peaches, mango, Canned Pineapple
2 Tbsp Dried Fruits
FAT LIST
1 TBSP Olive oil, Canola Oil, Seeds, Pine Nuts, Sunflower seeds, Promise margarine, reduced fat mayonnaise, Natural Peanut Butter, Flaxseed oil, Fish oil
6 whole Dry roasted almonds
2 whole Pecans
20 small Peanuts
8 small Cashews
1/8 Avocado
Camila Silva
BJJ Center
NSCA, ISSA, AFFA Certified Personal Trainer
ISCA, AFAA Kickboxing and Boxing Instructor
A K A, Certified Russian Kettlebell Instructor
Website: http://www.bjjcenter.com
Email: info@bjjcenter.com
