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The Sports Nutrition Manual

Updated: May 10



​Hi friends! I decided to make my nutrition program free to get feedback and to help as many people as possible.



I am certified in sports nutrition and personal training and had an extensive mentor-ship from my track coach who has a degree in nutritional science so know that what you are getting is quality information and is backed by science.



This program is results driven and will get you to your goal! Try it out and tell me what you think!



Best wishes from the most interesting personal trainer in the world! Stay fit my friends!



Comprehensive Sports Nutrition Program


Intro



How would you like to have that perfect beach body this summer? What about feeling more confident in your love life? How about performance goals like dunking a basketball? Many people think that their genetics is why they are fat and slow which is somewhat true, but in my years as a certified fitness trainer and nutritional coach I've seen people who put in the necessary work everyday make amazing transformations!



Don't make genetics an excuse for you not to have your dream body or for you to not become healthier or fit! Even if you can't be a fitness model or professional athlete because of your genes doesn't mean you can't be the best version of yourself. 



Find your motivation spectrum, that's the first thing you need to do. Your motivation is what's going to keep you consistent and what ultimately is what's going to get you started long enough until you make a fitness lifestyle a habit.



Whether you need to adopt a fitness routine because you have major health problems, are just starting to gain weight and want to make changes, an athlete looking to be a high school stud or women's league champion. You all fall under a certain motivation spectrum and need to harness your energy and maximize your motivation. 



Write down your goals. It's important to get it down on paper and think about it regularly. Your health and fitness is important, this goes beyond just a Nutrition manual for me but gives me opportunity as a certified personal trainer to make a difference in your life. 



This program is challenging. If you have trouble walking or are extremely overweight or are a complete beginner this program may be daunting, unrealistic and just not for you at this time. That doesn't mean you can't do it in the future. I will make a beginner program  to help you get up to speed. It's all about making progress. 



I made this manual to work. It's what it takes to get in shape.  Maybe not get a 6 pack in 12 weeks but if you’re already close it can put you over the edge and will definitely help you lose weight or build muscle. 



Hopefully you listened to the sports nutrition audio book above and learned that you need to keep track of you diet, calories, and find a baseline of what keeps you at your current weight and make adjustments from there.  You will find out soon that you need to follow the daily recommended macro nutrition guidelines laid out for you and make adjustments on whether you are wanting to lose fat "Cut" or Build Muscle, "Bulk up" and finally whether or not you want to maintain. 



I want you to reach your goal of getting a 6 pack or whatever your fitness goal is.  Find out what you motivation spectrum is and use your goal as an end point to reach your goal. I'm taking the work out of it for you by writing this workout and giving away free nutrition coaching.



Make sure you follow a proper warm-up. I will be adding more videos soon on a proper warm-up. Static flexibility, dynamic flexibly, ballistic flexibility, and when to use each of them, Well I guess I can tell you now. You use static after, and dynamic before, and ballistic if you are with a trainer or an athlete.  Just trust me. I will get more into the details in an updated post in the near future. 



In the mean time, do this warm-up program and for people unfit and not ready to jump in to this intense weight training, and cardio regime, Try this. Jog of 5-15 minutes and do 10 reps of push-ups, 20 air squats, planks, step-ups, and lunges, If you cannot perform these exercises yet start off with this beginner program, walk for 10 minutes, standing wall push-ups, quarter air squats, and planks for 15-20 seconds.



I am going to save an intermediate program for a future update. In the mean time start the weight training program with very light  weight. Don't feel bad even if it's the 2.5lb-5lb Dumbbells. You have to make progress with your current fitness level and make progress from there. It's about making habits!



Also, I have to give you a disclaimer before trying this workout and nutrition coaching program. By trying this program in anyway you hold coachaustinfitness.com not liable for any injuries.



​I am currently certified in personal training from the International Sports Sciences Association and have been certified in sports nutrition in the past and had an intense mentorship in my track club with my coach who has a degree in nutritional science. Also, Consult with a Dr. before starting any fitness program. 



In this manual, I am going to lay out every detail to getting that beach bod! I've left no stones unturned and feel confident that you will be receiving the most up to date recommendations! Start your fitness journey today!



Proteins: Your 6 packs best friend!



Protein will not only help you build muscle but will help you burn that stubborn body fat! Protein has a thermic effect on your body which basically means it heats up your body.



When you add protein to every meal throughout the day you are going to be burning extra calories. For sedentary healthy individuals the daily recommended intake of protein is 10-35% of your total calories.


Excess protein will turn to body fat so make sure to follow those guidelines.



Carbohydrates: Your workouts best friend!



Carbs break down into sugar and are your primary source of energy for exercise. Sugar or glucose is also what provides your brain with energy is it is essential that you get quality carbs into your diet. Carbs also have a bad rap for making you fat. That's not necessarily true.



Any food can make you fat if consumed in excess. If you focus on complex carbs you will not get that crash that you do with simple sugars and have sustained energy as will as not store energy as body fat.



​If you are constantly eating processed refined sugar than you will spike your insulin and gain body fat. The daily recommended intake for carbs is 45-65 percent of your total daily calories. Remember, the key to selecting carbs is the quality and quantity. Carbs will not make you fat if you stick to what is recommended.



Fats: Your energy's best friend!



Fat is the most energy dense of the three macronutrients and is important for your hormonal functions. Focus again on the quality and quantity your choices. Stay away from excess saturated fats, and remove trans fats and hydrogenated oils.



These will be detrimental to your health and 6 pack success. Heathy oils and fats you want to add to your diet are omega 3 and 6 fatty acids, flax seeds, hemp seeds, almonds, and grapeseed oil. These are some of the best options you can add to your nutrition.



The daily recommended intake for fat is 20-30 percent of your total caloric intake. Stick to the numbers and quality choices and you can't lose!



Putting it into action!



Now that you know a little more about nutrition and macro nutrients here is a comprehensive 12 week meal plan! Stick to it and you will have that dream body in no time!



I just want to add that to be successful in this program requires you to take action everyday and to focus on what you can control!



Everyone is different and will reach their goals at different paces. Adopt this fitness lifestyle and take it one day at a time! Good luck to you! Don't forget to drink plenty of water as well!



Here's the plan! Repeat this plan for 12 weeks!


Grocery list Sports Nutrition Manual 


Oatmeal 


Almond Butter


Eggs


Kale


Apples


Chicken breast 


Broccoli 


Salmon


Sweet Potatoes 


Bananas


Steaks 


Asparagus 


Whole wheat bread


Turkey lunch meat


Milk (Almond or Oat milk preferably)


Roast beef lunch meat


Ingredients to make Chili


Low Fat Yogurt


Honey 


Walnuts


Turkey Bacon


Ingredients to make spaghetti 


Avocado 


Low sugar cereal 


Whey Protein Powder



Austin's Meal Plan


Week One.


Day One.


Breakfast. Bowl of oatmeal with almond butter. 8-10 egg whites.


Snack. Kale apple juice.


Lunch. 1 8-12 oz. Chicken breast with 1 cup of broccoli.


Snack. Protein shake. 25-40 grams of protein, Green leafy vegetables


Dinner. Salmon with Baked sweet potatoes fries and green vegetable.



Day Two.


Breakfast. Bowl of oatmeal with almond butter. 8-10 egg whites.


Snack. Bowl of assorted fruit.


Lunch. Turkey sandwich on whole wheat bread with low sugar yogurt.


Snack. Banana and almond butter toast with protein shake.


Dinner. Lean 6oz steak with baked potato and asparagus.



Day Three.


Breakfast. Scrambled eggs with whole wheat toast and glass of low fat milk. (Almond or Rice milk If possible)


Snack. Low fat yogurt with fruit.


Lunch. Grilled chicken cutlets with sweet potato and Broccoli.


Snack. Protein shake, Green leafy vegetables


Dinner. BBQ turkey burgers with grilled onion, Green salad with what you like, Baked sweet potatoes.



Day Four.


Breakfast. Bowl of low sugar cereal. (Almond, Flax, or rice milk)


Snack. Kale apple juice.


Lunch. Roast beef sandwich on whole wheat bread with goat’s cheese. (Lettice and tomato if that’s what you like).


Snack. Apple’s and almond butter.


Dinner. Chili.



Day Five.


Breakfast. Banana nut oatmeal. With honey and Walnuts,8-10 egg whites.


Snack. Low fat yogurt


Lunch. Cheat meal (Do not eat an extremely large portion).


Snack. Protein shake, Green leafy vegetables


Dinner. Cheat meal. (Do not eat an extremely large portion).



Day Six.


Breakfast. Almond butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt. 8-10 egg whites.


Snack. Protein shake, Green leafy vegetables


Lunch. 8oz Chicken breast with Broccoli.


Snack. Bag of baked potato chips.


Dinner. Green salad with Salmon.



Day Seven.


Breakfast. Oatmeal with almond butter. 8-10 egg whites


Snack. Protein shake.


Lunch. Turkey sandwich on whole wheat with avocado (Lettice and tomatoes if you like)


Snack. Apple with almond butter + Green leafy vegetables


Dinner. BBQ turkey burgers with grilled onion. Whole grain buns. Green salad with what you like.




Week Two.


Day One


Breakfast. Oatmeal with almond butter. Scrambled eggs.


Snack. Protein shake 15-25 grams


Lunch. Chicken salad sandwich on wheat bread. Bowl of assorted fruit.


Snack. Protein shake. 15- 25 grams


Dinner. Lean steak with baked potato and green vegetable.



Day Two


Breakfast. Breakfast Burrito with Turkey bacon.


Snack. Kale apple juice


Lunch. Chili


Snack. Protein shake 15-20 grams


Dinner. Spaghetti with green salad.



​Day Three.


Breakfast. Fruit and yogurt smoothie with whey protein.


Snack. Apple slices with almond butter


Lunch. BLT with turkey bacon on wheat bread


Snack. Protein shake


Dinner. Chicken and rice with hot sauce. Green veggie for side.



Day Four.


Breakfast. Oatmeal with blueberries. 8-10 egg whites


Snack. Protein shake.


Lunch. Green salad with black beans


Snack. High protein yogurt


Dinner. Salmon with green veggies and baked potato



Day Five.


Breakfast. Turkey bacon with Sunny Side eggs and Toast


Snack. Almonds


Lunch. Chicken breast with sweet potato and green veggie.


Snack. Protein shake


Dinner. Turkey dinner with mashed potatoes and green vegetable.



Day Six.


Breakfast. Avocado toast with soft boiled eggs.


Snack. Orange


Lunch. Turkey sandwich on whole wheat


Snack. Protein shake


Dinner. Cheat meal



Day Seven


Breakfast. Oatmeal with almond butter and 8-10 egg whites


Snack. Protein shake


Lunch. Chicken breast with broccoli


Snack. Protein shake


Dinner. Salmon with Green salad.



Week Three.


Day One.


Breakfast. Bowl of oatmeal with almond butter. 8-10 egg whites.


Snack. Kale apple juice.


Lunch. 1 8-12 oz. Chicken breast with 1 cup of broccoli.


Snack. Protein shake. 25-40 grams of protein, Green leafy vegetables


Dinner. Salmon with Baked sweet potatoes fries and green vegetable.



Day Two.


Breakfast. Bowl of oatmeal with almond butter. 8-10 egg whites.


Snack. Bowl of assorted fruit.


Lunch. Turkey sandwich on whole wheat bread with low sugar yogurt.


Snack. Banana and almond butter toast. With protein shake.


Dinner. Lean 6oz steak with baked potato and asparagus.



Day Three.


Breakfast. Scrambled eggs with whole wheat toast and glass of low fat milk. (Almond or Rice milk If possible)


Snack. Low fat yogurt with fruit.


Lunch. Grilled chicken cutlets with sweet potato and Broccoli.


Snack. Protein shake, Green leafy vegetables


Dinner. BBQ turkey burgers with grilled onion, Green salad with what you like, Baked sweet potatoes.



Day Four.


Breakfast. Bowl of low sugar cereal. (Almond, Flax, or rice milk)


Snack. Kale apple juice.


Lunch. Roast beef sandwich on whole wheat bread with goat’s cheese. (Lettice and tomato if that’s what you like).


Snack. Apple’s and almond butter.


Dinner. Chili.



Day Five.


Breakfast. Banana nut oatmeal. With honey and Walnuts,8-10 egg whites.


Snack. Low fat yogurt


Lunch. Cheat meal (Do not eat an extremely large portion).


Snack. Protein shake, Green leafy vegetables


Dinner. Cheat meal. (Do not eat an extremely large portion).



Day Six.


Breakfast. Almond butter and banana sandwich on whole wheat bread; a piece of fresh fruit; and low fat yogurt. 8-10 egg whites.


Snack. Protein shake, Green leafy vegetables


Lunch. 8oz Chicken breast with Broccoli.


Snack. Bag of baked potato chips.


Dinner. Green salad with Salmon.



Day Seven.


Breakfast. Oatmeal with almond butter. 8-10 egg whites


Snack. Protein shake.


Lunch. Turkey sandwich on whole wheat with avocado (Lettice and tomatoes if you like)


Snack. Apple with almond butter + Green leafy vegetables


Dinner. New York Steak with Baked Potato and Green veggie.





There you have it! If you've follow the Nutrition Program then you should have noticed you were stronger, leaner, more flexible, and confident!



If you would like to have a Custom workout program or continue with the nutrition coaching with Coach Austin you can text or call him on his cell 253.882.6385! 






Also do me a solid and share runnersunited.net with your friends and family.


Text 253.882.6385 for this special offer. Sign up for a year Sports or Fitness Nutrition Coaching Consultations and get free Online Personal Training. What you get is 4 Nutrition Coaching Sessions a month valued at 75 dollars a session for only 300 dollars a month and get unlimited Online Personal Training Sessions. Sign up now before I get Booked!




My Personal Training programs have a sponsorship where I train one who wants to get healthy person who cannot afford a trainer when you sign up for a year program. I feel like it's a good cause. 


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Thank you for getting this far and good luck and remember quitters never win.

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