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GAIN MUSCLE AND STRENGTH/ GET YOUR DREAM "BEACH BODY"

How you eat: Paleo with an unrestricted amount of calories

The Paleo Diet is a way of eating that more closely resembles the diet of our cavemen ancestors. If done properly, it promotes strength and conditioning gains to help you become a better athlete.

    Essentially, on this diet, YOU EAT
  • Unlimited amount of grassfed red meats, fish, poultry, fowl, seafood, eggs, and vegetables (starchy/nonstarchy) as you want! Do not limit your calories! It is okay to eat until you are full. (Nope, you still won't get builky! In fact, eating this way is how I developed my six pack!)
  • No limit on starches or fruits (within reason-don't gorge yourself to the point that you are sick!)
  • Moderate amount of nuts/seeds. (It is easy to over do it as these little guys are super nutrient and calorically dense!) Instead, get your fats from healthy sources like coconut oil, olive oil, grapeseed oil, avocados, 100% chocolate, olives, grassfed red meat, and fish.
  • No more than 1 serving of beer or wine per night. To gain lean muscle, stay away from alcohol altogether
    What YOU DO NOT eat on this diet:
  • Dairy (unless you are definitely lactose tolerant and do not develop any negative side effects when you drink/eat it.)
  • Grain of any sort
  • Processed foods (basically if it comes in a wrapper, box, or jar AND has more than 1 item listed on the ingredient list, it probably doesn't work!)

In my experience personally and working with clients, some considerations must be taken while eating to gain strength:

  1. You will cheat! It may seem counterintuitive to make this the first bullet, but in my experience, the people who do not stick with the diet are the ones who go in with an "all or none" attitude. You must not do this. One bad meal DOES NOT screw up the rest of your day unless you let it by continuing to eat less than ideal things.
  2. Start slowly. Begin by simply taking out all processed foods for a week. Stick to whole foods (essentially- only shop on the perimeter of the grocery store.) Once it becomes easier to maintain your lifestyle without all those harmful processed meals and snacks, you can begin to take out more elements like bread and dairy to speed up your fat loss.
  3. Remember-Rome wasn't built in a day-Use the gains you make on your lifts/strength as a gauge of progress rather than the number on scale. Once I finally started to do this, I developed the lean body I had been striving for! Yes, that's right! I had to stop worrying about my weight BEFORE I developed my perfect body! I was simply too skinny and weak before when I worried about my weight. Now that I don't, I've FINALLY left that dreaded "skinny fat" category, and I've become healthier, stronger, and I actually have muscles now (THAT YOU CAN SEE!! -the first time I noticed my six pack was a big day for me as I'm sure you can understand!!)
  4. I'll say it again; on this program you must NOT restrict your calories. If you do, you will not make the muscle gains/fat losses that you would like and your muscles will not recover properly after workouts. I recommend you drink 1 oz of water per 2 lbs of body weight. For example, if your current weight is 180lbs, you should drink at least 90 oz of water per day. Yes, you'll pee a lot. That is normal!
  5. Eat PROTEIN and lots of it during every single meal. Protein will keep you fuller longer and give your muscles the building blocks they need to build muscle. An easy way to calculate how much protein you need per day is to realistically determine your goal weight. Now add 20 to that number and you will determine the amount of protein you should eat. For example, if your weight right now is 130 lbs, add 20 to 130 making it 150. You should eat 130 grams of protein or more per day. Possible sources include poultry, fish, lean cuts of red meat, fowl, seafood, eggs, and 100% whey protein powder (see point #6 below).
  6. Mix up 1 or 1.5 scoops of 100% Whey Protein into a protein shake after each workout. This will keep you fuller longer after your workout and it will give your muscles the fast acting protein they need to recover and get stronger after your workout. The only exception here is that you should not do this if your body has a poor reaction to whey protein in the form of bloating, gas, or other tummy problems.

Disclaimer: Before you start any nutrition or workout plan, please consult a doctor. Any suggested exercises and nutrition advice given on this site is given with the understanding that Women's Way Fit is not issuing medical advice of any kind. Women's Fit Way claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material herein.

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