Getting Started

Nutrition &

Fitness Tips


General Nutritional Guidelines

At the beginning of your body transformation program, it is vital that you log ALL your nutrition and exercise as accurately and often as possible so that you and I can learn exactly what, when and how much you are eating and moving.  I recommend using one of the many fitness/nutrition tracking apps available on the market.  After one week, I will start making some recommendations for you to follow.  

If you want recommendations to start on right away, try to align your macro-nutrients with the following percentages and foods as much as possible.  Over time, I will make changes for you based on your specific nutritional needs and fitness goals:

60% Fat - Healthy "real" fats.  NO vegetable oil! No fake, hydrogenated or Trans-fat.  Butter.  Yes, butter from grass-fed cows, fat from grass-fed animals, olive oil coconut oil, avocados, avocado oil, fish, fish oil, eggs, nuts, seeds, and full fat yogurt.

25% Protein – Organic and grass-fed, beef, poultry, fish, eggs, nuts, seeds, dairy, and good sources of protein powder (not soy protein powder).

15% Carbs – Try to get low glycemic high fiber sources such as dark green leafy vegetables (kale, spinach, spring mix, etc) and many other veggies such as broccoli, cucumber and celery.  Some fruits (berries specifically) are fine in moderation.  Nuts and seeds are ok as long as you don’t eat too many. Eat more  carbs on weight training days and less carbs on cardio and rest days. Minimize (or completely eliminate for now) your consumption of grains and bananas (Bananas right after a work-out are ok) for right now.  Also, avoid sugar, added sugar and processes foods.  If it says “lowfat” on the label, DO NOT EAT IT ☺.  

This will all need to be modified as time goes on pending your goals and results but it is a very good general rule to follow for fat loss, muscle development and sustained energy.

Let me know if you have any questions.


General Exercise Guidelines


For overall health improvements, you need a general routine of strength training and cardiovascular training.

  • Monday, Wednesday, and Friday: strength training.

  • Tuesday, Thursday, and Saturday: cardio.

  • Monday – Friday: abdominal exercises.

Monday, Wednesday, Friday

  • Warm up for 5-10 mins walking, elliptical, bike or row machine Squats and or leg press machine 3 sets of 5-15 repetitions

  • Bench press or chest press machine 3 sets of 5-15 repetitions

  • Dead lift, Bent over rows, or seated rows 3 sets of 5-15 repetitions

  • Crunches 3 x 30, Leg lifts 3 x 10, bridge/plank 3 x 30 seconds.

  • Cool down by walking or riding bicycle for about 5-20 minutes.

Tuesday, Thursday, Saturday

  • 20-60 minutes of cardiovascular training (treadmill, biking, cross trainer).

  • Crunches 3 x 30, Leg lifts 3 x 10, bridge/plank 3 x 30 seconds.