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Biggest Loser

Nutrition Guide

Brought to you by

Body Blueprint Personal Training

www.bodyblueprint.co.nz

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Contents

Page

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Biggest Loser 12 Week Challenge - Nutrition Overview

4 - 10

Biggest Loser Nutrition Principles

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Healthy Cheat Meals / Post Workout Shakes

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Recommended Foods

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Nutrition Summary of Recommendations

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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. 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 reader’s 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

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BIGGEST LOSER 12 WEEK CHALLENGE

Nutrition Overview

Whether it's the Biggest Loser 12 Week Challenge or any type of fitness regimen that requires you to get into the best shape possible, good

nutrition accounts for at least 80% of your success.

In other words, you can be doing everything else correctly, working out

consistently, training intensely, getting plenty of rest, however unless you're sticking with your nutrition plan it's unlikely you'll lose weight on a

consistent basis.

While it's important to adhere to your nutrition plan, it's also important to remind ourselves that healthy eating is NOT about deprivation. In my accompanying e-books you'll be pleased to discover some delicious fat loss

recipes to tempt your taste buds. Therefore, the word deprivation is unlikely to enter your vocabulary.

While consistency with your nutrition plan is important, aiming for perfection is a "recipe" for disaster. If you enjoy the occasional indulgence,

then indulge. That's why the occasional cheat meal has been built into the Biggest Loser nutrition plan.

Rather than aiming for 100%, aim for at least 80% adherence. Because it's

that 20% of discretion that allows your nutrition plan to be sustainable in the long term as well. (Also known as the 80/20 rule)

Ultimately that's what good nutrition is all about. It's about finding a

nutrition plan that fits into your day to day life and that you can sustain week after week, month after month, year after year.

The Biggest Loser nutrition plan addresses nutrition from a holistic perspective. Many weight loss diets only focus on the ratio of macronutrients - carbs, protein and fat, however the Biggest Loser nutrition

plan places equal importance on micronutrients that are essential for good

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health and keep us free from disease.

Fruit and vegetables are a mainstay of the Biggest Loser 12 Week Challenge

as they strengthen our immune system and improve our health in numerous ways. Whenever possible, choose local, seasonal and organic

produce.

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, tradition!

The expression '3 square meals' actually comes from centuries ago when warship crew gave their gunners three daily meals served on square wooden platters.

Unfortunately the 3 square meals concept has been accepted by default, however we need to question this tradition as it's not necessarily based on good health practices.

Why eat 4 or 5 times per day?

• Eating every 3 to 4 hours creates a metabolic environment conducive to burning body fat. • Creates stable energy levels throughout the day • You'll experience less hunger and cravings (no binge eating!) • Helps control appetite

Studies have shown that frequent meals increases fat loss while maintaining lean muscle. One study involved physically active people who all ate the same amount of food but over a different number of meals. Of great interest was the fact that participants who only ate two large meals a day lost almost twice the muscle and half the fat than those participants 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 the participants who ate only 2 meals per day lost mostly muscle.

By eating small and often you'll have a continuous and steady flow of energy throughout the day. Plus you'll never get to the point of ravenous hunger which could cause you to overeat.

See more at: http://www.bodyblueprint.co.nz/how-often-should-you-eat/

2) Eat a balance of carbohydrates, fat and protein at every meal

The right combination of food is especially important. Carbohydrates (as well as healthy fats) are your body's preferred energy source and should be included in small portion sizes with at least 4 out of your 5 daily meals.

(For best results, starchy carbohydrates such as bread, rice, pasta,

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potatoes, kumara and pumpkin should be eliminated from your evening meal)

Protein is essential as it comprises the building blocks of muscle tissue and should be included with every meal/ snack.

Combining carbohydrates and protein keeps cravings under control and the protein helps you feel full for longer between meals. Protein has a higher thermic effect compared with fat and carbohydrate. This means that your body expends more energy digesting protein than it does to digest carbohydrate or fat. In other words, not all calories are created equal.

Protein controls your body weight in two ways. Firstly, you eat less total food since protein makes you feel fuller while burning more calories during digestion. Secondly, protein helps you to maintain and build lean muscle when you work out, and ultimately, the more lean muscle you have, the easier it is to maintain a healthy body weight long term. For more about how to combine for your meals – carbs, protein & fat, see: http://www.bodyblueprint.co.nz/how-to-combine-food-carbs-protein-fat/

3) Eat nutrient dense foods

Most people have sufficient macronutrients in their diet (fat, carbohydrate

and protein) However, it's the trace elements, or micronutrients that are often in shortly supply. The best source of these micronutrients - vitamins,

minerals, enzymes and antioxidants, is from fruit and vegetables.

Stress, overexposure to the sun, pollution and even excessive exercise,

creates free radicals. This free radical bombardment can accelerate the aging process and make us more susceptible to illness and degenerative disease, that is, unless we consume sufficient antioxidants in our diet to

counteract potential damage.

Antioxidants help to neutralise free radicals and boost the immune system.

Therefore you should include moderate amounts of fruit (preferably the low sugar variety such has berries, apples, kiwifruit and grapefruit) and plenty

of vegetables in your nutrition plan.

Keep processed foods to a minimum, and be weary of soft drinks. Many of these foods are devoid of good nutrition, contain high amounts of sugar or

artificial sweeteners and are lacking in essential micronutrients.

Processed foods also tend to be very acidic whereas our bodies favour a more alkaline environment. Avoiding high sugar foods while eating a variety of low

sugar fruit and fibrous vegetables ensures your body will maintain a more neutral PH.

Remember, it's not just about being healthy on the outside, it's about being healthy on the inside.

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4) Use Portion Control

We've already learned that not all calories are created equal, therefore forget about counting calories and use portion control instead.

(Calorie counting is far from being an exact science and is NOT necessary. Besides, who wants to count calories, all day, every day?)

A portion of protein is roughly equal to

the size and thickness of the palm of your

hand.

A portion of carbohydrate is an amount

roughly equal to the size of your clenched

fist.

A portion of vegetables or salad is what

you might imagine you can hold in the

cupped palm of your hand.

A portion of healthy fats is roughly equal

to the size of your thumb.

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On the Biggest Loser 12 Week Challenge, we recommend the following portion sizes. (For best results, be especially strict with your total carbohydrate portions which should be no more than 3 per day)

Breakfast: 7.00am

0 to 1 portion carbohydrate

1 portion protein

1 portion fat

Snack: 10.00am

1/2 portion carbohydrate

1 portion protein

1 portion fat

Lunch: 1.00pm

½ to 1 portion carbohydrate

1 portion protein

1 portion salad or vegetables

1 portion fat

Snack: 4.00pm

½ portion carbohydrate

1 portion protein

1 portion fat

Dinner: 7.00pm

1 portion protein

1-2 portions salad or vegetables

1 portion fat

For more about portion control, see:

http://www.bodyblueprint.co.nz/how-to-use-portion-control-to-transform-your-body/

For more about the calorie counting myth, see:

http://www.bodyblueprint.co.nz/all-calories-are-not-created-equal-a-myth-dispelled/

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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 as you'll digest your food more efficiently. While the statement “you are what you eat” is true, what you absorb is even more important.

It takes about 20 minutes for your brain to register that your stomach is full. Therefore if you gulp down your food in 2 minutes flat, 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, we take shortcuts and we opt for fast foods rather than cooking healthy meals.

Planning your meals in advance and having nutritious food on hand is the solution to this dilemma.

To keep meal preparation time to a minimum, prepare your meals and snacks the night before. (This is especially important if you lead a busy lifestyle, work fulltime and/ or have children!) Cook additional food for dinner so that you'll have enough for lunch as well.

Buy a carry bag or cooler and stock this with the food you need. Have this on hand at all times (especially when travelling) and you won't be caught dashing to the local bakery because you forgot your lunch...

Nb: Based on my observations over the last 20+ years, the participants that master this one tip usually achieve an outstanding transformation. It’s literally the difference between ‘good’ versus ‘great.’

See more at: http://www.bodyblueprint.co.nz/my-nutrition-oath/

7) Keep a food journal

A food journal or nutrition diary is an excellent idea, especially in the early stages of starting a new nutrition plan. You'll quickly identify any eating patterns or food choices that might be taking you off course. Similarly you'll also discover what choices contribute to losing body fat.

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.

8) Include a treat or “cheat” meal once per week

Include a cheat meal once per week. Healthy cheat meals are listed, however if you prefer to dine out or have pizza once a week, feel free to indulge.

You may wish to allocate a specific night for your cheat meal. Alternatively if you have dinner scheduled with friends on a particular evening, make this your cheat meal for the week instead.

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Remember you're not on a DIET! One cheat meal per week will NOT have a detrimental effect on your waistline.

In fact, this is one of the secrets to a successful long term eating plan. No deprivation, only sensible, healthy eating with the option to have a cheat meal once per week.

See more about cheat meals at:

http://www.bodyblueprint.co.nz/cheat-meals-why-when-and-how/

9) Include a post workout shake

What you eat or drink immediately after your resistance training workouts on Mon, Wed and Fri is almost as important as the workout itself. It all has to do with recovery. In simple terms, if your body doesn't recover properly from your workouts you won't see the benefits.

Post workout shakes can be ideal as they're designed to replenish the energy supply your muscles depend on, while also repairing the minor damage you've inflicted on the muscles. They're also convenient and require minimal preparation. Ideally you should have your shake within 20 minutes of completing your workout. A good recovery shake will have a blend of protein and carbohydrates. For example, whey protein, banana and water.

Nb: Depending on what time you work out, your post workout shake might also double as your breakfast, morning or afternoon tea snack.

10) Drink more water

Water serves a number of important functions in the body including the regulation of blood pressure, it helps with our circulation, digestion, kidney function, water aids the metabolic processes and even lubricates our joints. Water also helps enables us to lose body fat faster.

The problem is that most of us don't drink enough water. Instead coffee, tea and soft drinks are often the preferred choices. Therefore it's quite ironic that these drinks only serve to dehydrate us further.

To maintain adequate strength for your workouts, sufficient water intake is crucial. A 1% reduction in bodyweight due to dehydration can equate to a 10% reduction in strength.

What’s the best kind of water to drink?

See: http://www.bodyblueprint.co.nz/whats-the-best-kind-of-water-to-drink/

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How much water should you drink?

Ideally you should be drinking at least 30 mls of water per kilogram of bodyweight. For example, if you weigh 80 kgs (176 lbs) you should be drinking a minimum of 2.4 litres of water every day.

If you don't like the taste of pure water, try adding a squeeze of pure lemon juice.

As lemon juice assists digestion we recommend drinking this 15 minutes prior to eating.

Bodyweight

Recommended daily water intake

60 kgs

1.8 litres

65 kgs

1.95 litres

70 kgs

2.1 litres

75 kgs

2.25 litres

80 kgs

2.4 litres

85 kgs

2.55 litres

90 kgs

2.7 litres

95 kgs

2.85 litres

100 kgs

3.0 litres

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HEALTHY CHEAT MEAL IDEAS

*Include 1 cheat per week of your choice.

Example 1 Kebab or Turkish to Go.

Chicken with hummus and salad. Choose avocado / mint/ aioli sauces.

Example 2 Subway 6 inch.

Choose from the 'less than 6 grams of fat' menu. No mayonnaise.

Example 3 Sushi

Choose predominantly chicken, salmon or tuna. Approx 5-6 pieces

(Rice quota should equal your portion size of carbs)

POST WORKOUT SHAKE

Nb: Immediately following your resistance workouts on Mon, Wed and Fri there is a crucial “window of opportunity.”

Within 30 minutes of completing your work out you should consume easily digestible carbohydrates and high quality protein.

(See my ebook, 'Delicious Breakfast & Snack Recipes' for shake/ smoothie recipes)

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RECOMMENDED FOODS

Fruit Wholegrains Salad / Vegetables

Bananas Oranges

*Kiwifruit *Berries

*Green apples *Honeydew melon

Pears Grapes

*Grapefruit Nectarines

*Choose mostly low sugar

fruit

Quinoa Buckwheat Millet

Amaranth Wholegrain bread

Wholegrain pita pocket Basmati rice Corn thins

Multigrain rice wafers Ryvita crackers

Vitawheat rice crackers

Lettuce Broccolli

Cauliflower Cabbage Carrots Tomato

Cucumber Courgette Capsicum

Beans Mushrooms

Brussel sprouts Green beans

Cereals

Rolled oats Weetbix

Gluten free weetbix Quinoa

Buckwheat Millet

Amaranth Weight watchers cereals Natural untoasted muesli

Bircher muesli All bran

Light and tasty

Dairy

Raw milk

Cottage cheese Greek yoghurt Ricotta cheese

Feta Whey protein

Meat & Fish

Sirloin steak Lean minced beef

Chicken breast Chicken pieces Weiner snitzel Venison steak

Fish fillets (no batter) Salmon (preferably

wild caught) Tuna in spring water

Eggs

Nuts

Brazil Almonds

Sunflower seeds Linseeds LSA mix

Pumpkin seeds Walnuts Cashews Pinenuts

Starchy Vegetables

Kumara Pumpkin

Potato Yams

Parsnips Squash

Peas Corn

Fats

Virgin Coconut oil

Flaxseed oil Virgin olive oil Macadamia oil

Avocado oil Fish oils Avocado

Chia seeds Nut butters

Dark chocolate

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NUTRITION – SUMMARY OF RECOMMENDATIONS

Eat 4 to 5 times per day. This includes 3 average sized meals (breakfast,

lunch, dinner) with the addition of 1 to 2 small snacks.

Ensure you are eating every 3 to 4 hours – for example, 7am, 10am, 1pm,

4pm and 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 1.5

litres per day

Minimise processed foods, keep alcohol and sugary drinks to an absolute

minimum. (or for best results avoid all together)

Use portion control – especially in regard to carbohydrates. ½ portion of

carbohydrates is equal to ½ fist size.

Include some form of protein at every meal. As a general rule of thumb,

this amount should be the approximate size and thickness of your palm.

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.

Include a portion of fat (approx. thumb size) with the majority of your

meals / snacks such as coconut/ olive oil, nuts, avocado, chia seeds etc

Smoothies are an excellent option for breakfast as they’re quick,

convenient, packed with vitamins, minerals, antioxidants and fibre.

(ideally choose low sugar fruits)

Grill foods or use coconut oil when cooking in pans. (Coconut oil has a

high smoke point)

Purchase 100% whey protein powder - a convenient and excellent source

of protein. If you prefer a vegetarian option, rice protein, pea protein and

spirulina powder are also excellent choices.

Reactiv Supplements provides the cleanest and most inexpensive whey

protein powder in NZ. Contains no artificial flavours, colours, sweeteners,

soy, growth hormones etc.

See: http://www.reactivsupplements.co.nz/products/pure-new-zealand-whey

Include 1 cheat meal or healthy cheat meal per week

www.bodyblueprint.co.nz

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BIGGEST LOSER 12 WEEK CHALLENGE - SAMPLE 7 DAY MEAL PLAN

Breakfast

Mid morning

(optional)

Lunch

Mid afternoon

Dinner

Mon

Berry Smoothie

Strawberry fruit dip

Walnut chicken salad & ½ portion

diced kumara

Ryvitas, salmon & cottage cheese

Thai fish cakes with salad or

veges

Tue

Omelette or Scrambled Eggs

Apple & almonds

Thai fish cakes with ½ portion kumara,

salad or veges

Carrots & hummus

Balsamic glazed salmon salad

Wed

Berry Smoothie

Strawberry fruit dip

Chicken & avocado salad

Ryvitas, tuna, tomato, avocado

Chicken & cashew nut stirfry

Thu

Omelette or Scrambled Eggs

Carrots & hummus

Chicken & cashew nut stirfry with ½ portion brown rice

Apple & almonds

Meatloaf with salad

or veges

Fri

Berry Smoothie

Apple & almonds

Meatloaf with ½ portion kumara, salad or veges

Ryvitas, salmon & cottage cheese

Frittata

Sat

Omelette or Scrambled Eggs

Berry Smoothie

Walnut chicken salad

Carrots & hummus

Lamb curry

Sun

Buckwheat & Quinoa cereal

Carrots & hummus

Chicken tortilla wrap

Apple & almonds

Healthy hawaiaan pizza

(Cheat Meal)

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BIGGEST LOSER 12 WEEK CHALLENGE NUTRITION PLAN

BREAKFAST

Option 1

Berry smoothie – ½ cup mixed berries, 200 mls water, 1 tbsp virgin olive oil, 20 grams

whey protein or 10 grams spirulina powder

Option 2

2 to 3 whole eggs (as an omelette or scrambled) Optional: Add diced veges eg: broccoli,

mushroom courgette etc. Sprinkle with Himalayan salt

MORNING SNACK

Option 1

1 apple & a small handful of almonds or Brazil nuts

Option 2

Strawberry fruit dip (cottage cheese, Greek yoghurt & berries)

LUNCH

Option 1

Chicken salad with ½ portion baked pumpkin or kumara. Add 1 tbsp virgin coconut oil

Option 2

Chicken or beef stirfry, vegetables and ½ portion of basmati rice

AFTERNOON SNACK

Option 1

1 to 2 multigrain rice wafers with a light spread of avocado & either cottage cheese,

hummus, tuna or salmon

Option 2

1 medium sliced carrot or celery with hummus

DINNER

Option 1

Grilled fish/ chicken / lean steak or lean mince

Mixed salad or lightly steamed vegetables

Option 2

Chicken or beef stir fry

Option 3

Meatloaf with vegetables

*For MAXIMUM weight loss keep your total portions of carbohydrate to no more

than 3 per day. Eg: potato, kumara, pumpkin, rice, cereals, crackers etc. Avoid

bread and pasta. Also keep dairy products to a minimum such as milk, cheese,

yoghurt etc.

NB: For recipes, please see my e-books, ‘Delicious Breakfast & Snack Recipes’ and

‘Delicious Lunch & Dinner Recipes’

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Mark Woodgate – Holistic Health Coach & Body Transformation Specialist

Mark Woodgate is the fitness director of Body Blueprint, a leading personal training

company which he founded in 1995.

With a background in natural therapies, Mark takes a holistic approach to health and

fitness to help you achieve the best possible results.

Originally based out of Les Mills World of Fitness in Hamilton, Mark was the first personal

trainer in New Zealand to create 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 transformed more than 10,000 people thanks to his revolutionary

quality versus quantity training principles. 5 of his clients have placed in the top 2000 in

the world for their remarkable body transformations. (International Body for Life

Challenge)

Mark provides a range of services including one on one personal training, boxing,

kettlebell training and specialised strength and cardio programmes. He trains a variety of

clients - from those wanting to transform their bodies to elite swimmers and strongmen.

Mark is the creator of the Body Blueprint 12 Week Challenge, the 5 Week LEAN

Programme, the Muscle Morph 12 Week Challenge, 30 Minute Express Workouts and 3

Day Holiday Detox, all available as downloadable programmes from his website.

Visit Mark’s website at: www.bodyblueprint.co.nz

Join Mark on Facebook at: https://www.facebook.com/transformyourself

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Visit: www.bodyblueprint.co.nz/free-help/

Legal Disclaimer

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

Body Blueprint Personal Training

www.bodyblueprint.co.nz