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F45 Nutrition Ebook
F45 Nutrition Ebook
10 Week Challenge
nUTRITIOnal Plan
T TE AE AMM T TR RA AI NI NI NI NG G
L IL FI EF E C CH HA AN NG GI NI NG G
www.f45training.com.au
TAble oF CoNTeNTs
Disclaimer
Introduction
F45 Rules
Breakfast
Protein
11
Protein Sources
12
Portion Sizes
13
Fats
14
14
Carbohydrates
15
Fruit
17
18
19
Soups
19
Insulin
20
Gluten
22
Organic Produce
22
Alcohol
23
Artificial Sweeteners
23
Water
24
Sleep
24
Accelerate Days
25
Fibre
26
Planning Ahead
26
Snack Options
27
Supplements
28
Important advice
30
Starting Point
31
32
33
End Point
34
Shopping list
35
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DIsClAImeR
The information provided in this manual does not constitute as medical advice.
Consult your health care professional to ensure this plan is right for you before
commencing this program.
If you decide to not obtain the consent of a health care professional throughout
the duration of the program using these recommendations in the program, you are
agreeing to accept full responsibility for your actions.
This nutrition program is not suitable for vegetarians or individuals with diabetes.
If you have any known allergies or intolerances, please consult you health care
professional to ensure this program is suitable for you.
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INTRoDuCTIoN
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INTRoDuCTIoN
some poINTs To NoTe:
We have created this booklet to help you achieve maximum body fat loss in just 10 weeks,
while increasing lean muscle mass and definition.
This is your own personal Fitness and Nutrition journal, which was designed to help you track
your progress over time.
To help accurately track your progress and identify the winner of this challenge, we are using a
Dexa scan, which is the most accurate tool to determine your body composition and to measure
body fat. The challenge you will be facing is to lose the most amount of body fat over a period
of 70 days.
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INTRoDuCTIoN
F45 FACebook suppoRT pAGe
Please visit and like our F45 10 week Challenge Facebook page by clicking here.
Introduce yourself and state your goals for the challenge. At F45 we love hearing
about what drives you and what motivates you to keep going. Perhaps youve got a
wedding later this year, or you want to tone up for summer? Maybe you just want
to be at your healthiest and perform confidently every single day?
We believe its important to state your goals out loud for all to hear.
What drives you? Tell us about it on our Facebook page.
Make sure to like the page so we can continue giving you motivational tips,
recipes and info to boost your progress.
In the meantime, please become familiar with this guide. Print out your daily
checklist and food journal. Then stick them on your fridge as a reminder to help
you stay on track, and away from your house mates leftover pizza.
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FooD Rules
For the fastest and best way to convert your body into a fat burning machine during this
challenge, F45 recommends you to:
eat every 2-4 hours to keep blood sugar levels stable, stimulating metabolism, and burning more body fat
Consume 1-1.5g protein per kilogram of body weight to maintain and build lean muscle
keep carbohydrate intake to 50-100g per day to minimize insulin production and crank up fat
metabolism
eat protein with every meal to balance blood sugar levels and avoid cravings
Consume healthy fats and avoid trans fats trans fats cause inflammation in the body and increase your
risk for heart disease and stroke
plan your meals fail to prepare, prepare to fail. It is easy to make the wrong choices if you dont
have your meals planned out. Always have a small amount of nuts or a can of tuna in your bag for
emergencies, so you dont have to go hungry or grab an unhealthy option
The most important rule is to cut out the C.R.A.p. simple Carbohydrates, Refined sugar, Alcohol
and processed foods
So lets get started with the powerful foods that you should eat, shall we?
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bReAkFAsT
sTART youR DAy by DRINkING
400ml oF WATeR FIRsT ThING
IN The moRNING AFTeR you
WAke up, WITh A FResh
lemoN squeezeD IN IT
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bReAkFAsT
10
meAl IDeAs:
Turkey burgers with brazil nuts
Grass fed steak with walnuts & pecans
kangaroo cooked with coconut oil, served with raspberries and cashews
Juicy chicken breast with hazelnuts or pistachios
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pRoTeIN
11
Proteins are critical ingredients in every cell in the human body and provide building blocks
to increase muscle and repair tissue. To say that protein is important is an understatement.
Of all macronutrients, protein promotes the most satiety, making you feel fuller for longer.
It also provides the benefit of keeping your blood sugar levels stable as opposed to most
processed foods and carbohydrates.
During this program, your protein needs will be approximately 1-1.5g per kg of body weight.
For example: a 70kg male would need to eat 70-105g protein per day.
To give you an idea, 100g of chicken breast has about 23g of protein.
Bear in mind that your body can only absorb about 20g of protein per meal, so there is no
need to overdo it. More is not always better.
A great strategy with regards to healthy eating is to aim for protein sources with a higher
satiety rating during the hours that you normally feel hungry and this will differ from
individual to individual. Some tend to have a greater appetite around lunchtime, others
may feel hungrier at dinner due to differing lifestyles and hours of activity. Strategically
combat this tricky time of hunger with the right selection of protein sources. Smart
protein choices such as lean beef as opposed to chicken breast or salmon as
opposed to barramundi will allow you to feel fuller for longer.
Protein powders can complement your workout, and are an acceptable source of
protein in addition to your meals, and can occasionally replace a meal whilst on
this plan. However, most protein powders are loaded with artificial sweeteners
and additives so be mindful and read the labels of your powders. We highly
recommend using only natural brands. Watch out for my updates, as I will
be suggesting some of my favourites.
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12
pRoTeIN souRCes
beef
seAFooD:
Fish
light ham
Crab
Turkey
lobster
veal
oysters
pork Tenderloin
prawns
egg
egg White
eye fillet or sirloin steak
kangaroo
Fish
prawns
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poRTIoN sIzes
13
To keep things simple, you should use your own hand as a guide as to how much you
should eat for each meal.
Just remember the picture below as a general guideline:
For meat/pork, use the inside of your palm. With poultry, use half of your hand. For fish/
seafood, utilize the size of your entire hand.
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FATs
14
As opposed to what most is widely believed to be true, fats are not the enemy.
In fact, small amounts of healthy fats can and should be included with every meal to achieve
satiety and maintain health. Cooking with coconut oil is your best option. It is absorbed and
provides many health benefits such as anti-fungal, anti-bacterial and anti-viral qualities.
If you dont enjoy the flavor of coconut, go for expeller-pressed or refined coconut oil, (both
can be purchased in health food stores) which are still healthy but dont have any taste.
For dressings only use extra virgin olive oil (EVO), almond oil, macadamia oil, avocado oil or
safflower oil. However do not heat these oils or theyll become rancid. For example, extra
virgin olive oil can lose almost all of its healthy nervous and cardiovascular system benefits
when its overheated. Thats right the process of heating oils can cause the fats to become
carcinogenic. This is why you should either cook with them using only low heat, or use them
as they were meant to be added to salads cold.
seRvINGs:
1-2 teaspoons of oil
- avocado
small handful of 10-15 nuts (30g)
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CARbohyDRATes
15
Despite all of the bad press, carbohydrates (carbs) play a vital role in our health, providing
energy for our bodies. Our body turns carbs into glucose and uses it for energy, or stores it
as glycogen for later use. When not used, carbs will be stored as body fat.
As a matter of fact, the bodys preferred source of energy is glucose. It takes a conscious
effort to force the body into using its fat reserves for energy rather than glucose.
To avoid carbohydrates being stored as body fat, it is important that you stay between the
recommended carb intake of 50-100g/day during this challenge. This will ensure that your
body can tap into its fat stores and launch you on your way to effective weight loss.
Not all carbs are created equal. There are two types: simple and complex.
Simple carbs are broken down by the body very quickly, and are found in the following:
Fruit, milk, veggies and refined processed foods such as table sugar, products with white
flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cakes, jam, biscuits,
molasses, soda and packaged cereals.
While fruit & veggies have vitamins, minerals and fibre, these refined foods have zero
nutritional benefits. Eating them only makes you crave more carbs later due to the
blood sugar spike and the insulin response it causes.
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CARbohyDRATes
16
Remember to keep full on nutritious meat, fish, nuts, seeds and eggs, which are more
satiating. To achieve this:
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FRuIT
17
Fruit must be limited to only one serving per day during this 10 week period. Selecting
from these fruits will give you the advantage to achieve your goals much faster.
After the challenge is over or when you have achieved your goal physique, you may
have another serving at lunchtime with a protein-based snack.
Green apple 1
Apricots (fresh)
berries (of all kinds!)
blackberries, blueberries, boysenberries, Raspberries, strawberries) cup
Cherries 1 cup
Grapefruit 1
kiwi fruit 1
lemons/limes unlimited!
Nectarine 1
peach 1
pear 1
Tangerine 1
You should be eating fresh fruit only, with no dried fruit in your diet! Dried
fruit is essentially fresh fruit with all of the water removed, and sugar
added, leaving it with a much higher sugar content!
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Alfalfa sprouts
leek
Artichoke
lettuce
Asparagus
mushrooms
broccoli
onions
brussels sprouts
Cabbage
Rocket
Celery
salad greens
Cauliflower
spinach
Cucumber
squash
eggplant
Tomato
endive
zucchini
Green beans
Dark green vegetables are the highest in nutrients, and as discussed earlier, are
lowest in calories. It doesnt just end there. Dark green vegetables also aid
digestion. This is an important variable considering we are consuming protein
at every meal. Improved digestion equals better absorption of nutrients,
and yields REDUCED LIKELIHOOD OF FAT STORAGE! Minimize your intake
of carrots to three times per week during the challenge.
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18
19
Try to limit your condiments to a minimum and be sure to keep them natural. Dont
be overly worried about having a little dressing on your salad. Remember to focus on
the whole quality of your meals, rather than on the miniscule details. A bit of dressing
wont make or break your overall results (unless you plan to be in the single digit body
fat figures), but remember the 10% rule. STAY AWAY from creamy white dressings
and mayo! They can be a disaster and can sabotage all your weight loss efforts. Opt
for apple cider vinegar, fresh lemon/lime juice, 1 tsp olive oil, balsamic vinaigrette, red
wine vinaigrette and mustard.
soups:
Soups are definitely allowed, but remember, they MUST contain both protein and
vegetables. For example, pumpkin soup is not an acceptable meal, but a beef and
vegetable soup is. Get creative with your spices and fresh herbs. Soups have a high
satiety rating so feel free to add it to those meal times, which tend to leave you feeling
hungry.
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INsulIN
20
Insulin is a very important hormone that plays a key role in the regulation of blood
sugar. When blood sugar goes up after eating a meal, your pancreas secretes insulin
to bring it back down to normal. Certain foods such as processed carbohydrates and
sugar force the body to produce more insulin; hence, they should be avoided during
this program. High insulin equals higher fat storage.
When your insulin levels rise due to excessive intakes of carbohydrates, your body
is then sent a hormonal message to store fat, while even holding on to the fat that
is already there. So not only will excess carbohydrates hold back all your weight loss
efforts, but over time you become more and more insulin resistant, and will eat even
more without feeling full.
Note: It is worth mentioning that your body can only produce a certain amount of
insulin over a lifetime. When you run out, you are on your way to type 2 diabetes and
insulin injections.
To minimize your insulin production, avoid the following refined
carbohydrates:
Sugar, white flour, pasta, pastries, chocolate, cakes, biscuits, sugary
breakfast cereals, white breads, coffee, alcohol and sweetened drinks.
For those struggling with decreased insulin sensitivity, I recommend to never eat
carbohydrates alone. But how do you know you have insulin resistance? The
results will show on a simple blood glucose test ordered by your GP.
Additional signs and symptoms indicating you may have a problem with insulin
are:
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INsulIN
21
Most importantly remember, when eating carbs, consume equal amounts of protein
with them. This way, you can ensure that the release of sugar into the blood stream
slows down and you are not triggering such an intense insulin response. Plus with the
added protein, it will satisfy and keep you feeling fuller for longer periods of time.
Cinnamon is an excellent weapon to target blood sugar imbalance. It has the powerful
ability to control and improve blood sugar levels. Aim for 1 teaspoon per day,
sprinkling it on your favourite foods or drink as a tea.
use The FolloWING TAsTy sNACk & meAl CombINATIoNs, FoR exAmple:
apple & handful of walnuts sprinkled with cinnamon
sliced pear with 1 tbsp AbC spread and cinnamon
blueberries & handful of almonds
piece of roast pumpkin and roast turkey
4 carrot sticks and 2 tbsp hummus
strawberries, cottage cheese, chia seeds and cinnamon
sweet potato and mexican shredded chicken
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GluTeN
22
oRGANIC
I encourage you to buy organic produce as much as possible. It is slightly more
expensive, but when you stop buying the packaged takeaways and start packing
your lunch and snacks, organic produce all of a sudden becomes pretty inexpensive
seriously.
When you adopt such a healthy way of clean eating, your body will most likely start to
get rid of a lot of toxins, in which case you dont want to reintroduce more toxins such
as pesticides and chemicals used on conventional produce.
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AlCohol
23
For this challenge, F45 strongly encourages you to give up the booze. If the point of
this whole challenge is to see just how great you can feel and how much body fat you
can lose, then removing alcohol will get you there much faster. If you choose to have
it occasionally, just try to keep it to a minimum, especially with the glutinous alcohols
such as beer. Substituting beer for clear spirits would be a somewhat better choice. Or
a small amount of dry red wine after a meal (eg. a Cab-Sav), which does contain some
antioxidants, would suffice. When your liver isnt busy dealing with alcohol, it does a
much better job of eliminating the toxins and aiding metabolism.
It only makes sense to take advantage of every meal to bring you closer to your goal.
The quality of the nutrients you take in will ultimately determine not only how good
you look, but how great you feel and how fast you get results.
Alcohol as mentioned above, not only increases, but skyrockets insulin production and
leads to increased fat storage.
ARTIFICIAl sWeeTeNeRs
Food production companies created these sweet tasting chemical compounds to
market to people exactly like you, who want to lose weight. Our bodies cannot detect
these sweeteners as sugar, so they fly under the radar of the bodys calorie counter.
Since artificial sweeteners, due to being artificial, cannot be absorbed by the body,
they can end up accumulating inside of us and cause all sorts of issues. They have
a negative impact on our neurotransmitters and some of them have even been
linked to causing metabolic damage and weight gain. If you have ever tried
them, you have probably noticed that it did not satisfy your sweet tooth, and
in some cases made you crave sugar even more. They hide under the names
of Equal, Splenda, Sugarine and Nutrasweet to name a few. You are best off
avoiding them altogether.
The only sweetener I recommend is Stevia, which is a safe natural plant
derivative. It comes in both liquid and powder form.
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WATeR
24
If you want to get results fast, the standard 8 glasses of water per day is not enough.
Each individual needs about 30ml of water per kg of body weight. To calculate your
water needs multiply 30 times your body weight in kilograms.
FoR exAmple:
A 50kg female would need at least 1.5L of water. Thats the bare minimum!
If you exercise then you need to add at least another litre, as even minor dehydration
can cause significant loss of strength and cramping.
So aim for 2-2.5L of water per day at minimum; excluding coffee and tea, as they are
diuretics, meaning they will remove water from your body.
sleep
8 hours of quality sleep is not only important, but also essential if your goal is to
maximize your weight loss results. Sleep chemically rebalances your brain, controls
your appetite hormones and has a direct effect on your metabolism. Sleepless nights
can lead to increased appetite due to the disruption of your hunger hormones. 10pm6am is an ideal sleep cycle, which allows you to rebalance your body and energize
you for the next day.
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ACCeleRATe DAys
25
For 1-2 consecutive days, consume protein & veggies only if you wish to accelerate
your fat loss. This will allow your bodys glycogen levels to be significantly reduced.
Why is this so important? Because the bodys preferred fuel source is glycogen, not
fat. We have to make a conscious effort to force the body into burning fat. How? By
keeping our carbohydrates to a minimum and being consistent with meal times.
Sides that you can eat with proteins in each meal on these accelerate days could be:
A generous portion of dark leafy green vegetables such as spinach, rocket, lettuce, kale, silver
beet or watercress
And any non-starchy vegetables such as asparagus, green beans, cucumber, peppers or broccoli
They contain high levels of nutrients and are low in calories. The calories required to
digest dark green vegetables often exceeds the amount of calories they contain! We
call these negative calorie foods. Youre burning calories by eating! No complaints
there right?
During this phase there will be rapid weight loss, but this will be partially due to the
fact that for every gram of carb you eat, your body stores 3g of water. When you eat
protein and vegetables for only 1-2 days during this challenge, you will lose a few
kilograms. This is not so much fat loss, but more so fluid loss due to the reduction of
carb intake.
From experience, this is a great motivational tool that really fires people up!
Watching your skin tighten onto your muscles, almost instantly giving you a
leaner appearance is enough to motivate anyone to continue their efforts in the
kitchen.
You may notice a greater need to urinate because of the subsequent fluid
loss, due to the drop in carbohydrates. This is perfectly normal; just make
sure you are drinking an absolute minimum of 2-2.5 Litres of water per
day to stay hydrated and to help with elimination.
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FIbRe
26
Fibre is very important when you increase your protein intake to avoid constipation.
Lets face it; nothing will make you feel lighter than excreting waste products (going
to the bathroom). Successful elimination is a vital for weight loss and overall health.
If you are having trouble expressing pellet-like stools, it means you are not drinking
enough water AND/OR not having enough fibre. I cant articulate this enough: aim for
at least 2.5L of fluid and at least 25-30g of fibre per day.
You can achieve this by snacking on fibrous fresh fruits, nuts and vegetables (celery
is a great one) throughout the day or by adding a couple tablespoons of chia or flax
seeds to your smoothie, juice, breakfast or soup.
plANNING AheAD
The key to your success in this challenge is to prepare your meals in advance. The old
saying if you fail to prepare, you prepare to fail has never rang so true when it comes
to your nutrition and getting results. A strong, fit healthy body doesnt happen by
mistake, so ensure that you are adequately planned and prepared.
Delegating an hour (4%) of your day, morning or evening, to ensure that you are
eating right 100% of the time makes sense dont you think?
Being time-poor cant be an excuse when it comes to your health. Taking five
minutes to boil some eggs and chop some veggies will ensure that you have a
proper breakfast to start your day with good nutrition.
Your meal plan should generally look like the following meal guideline. See on
page 7-11 for the protein, carbohydrate, vegetable and fruit selections we
recommend!
meAl #1
Breakfast: 1 serving of protein, 1 serving healthy fats, 1 serving of fruit
(optional)
meAl #2
Snack: 1 serving of protein or one AM snack option
meAl #3
Lunch: 1 serving of protein + generous portion of salad &/or
vegetables, 1 serving complex carbs (starchy veggies/quinoa)
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plANNING AheAD
27
meAl #4
Snack: 1 serving of protein or one PM snack option
meAl #5
Dinner: 1 serving of protein + generous portion of salad &/or vegetables
meAl #6
Snack (optional - only if hungry): 1 serving of Protein or one of the PM snack options
Am sNACk opTIoNs
1 serving of fruit & small handful of raw nuts
1 serving of veggie sticks & hummus
1 serving of raw nuts (approximately 30g)
1 serving of natural Greek yoghurt (ex. Jalna organic or Chobani, approximately 150g)
Any pm option you desire is also applicable here
pm sNACk opTIoNs
1 serving of vegetables
80g protein (tuna in spring water, smoked salmon, turkey, chicken breast)
1 serving of raw nuts (approximately 30g)
1-2 hard-boiled eggs
Any vegetable juice
Any green smoothie (vegetables only)
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sNACk opTIoNs
28
Fruit is recommended to have in the morning as youll have all day to burn it off, or as an
alternate option straight after your workout as your body will use it to repair, rather than
store it as fat.
ANyTIme sNACks
Air popped organic popcorn (3 cups or 24g) - low in calories, filling and high in antioxidants choose
organic (brand) only as most corn products are genetically modified (Gmo).
Celery - Its filling, low in calories and aids metabolism.
A handful of raw nuts - preferably almonds, cashews or walnuts. These are worth the calories they
contain due to their nutritional value.
Green tea Full of antioxidants, increases fat burn, and gives you that extra kick you might need in
the afternoon.
herbal tea- Aids digestion, filling and helps preoccupy your mind from snacking unnecessarily. Choose
from a variety such as a ginger, cinnamon, licorice, dandelion, lemongrass or peppermint.
ReCommeNDeD supplemeNTs
When it comes to supplements, quality over quantity is a no brainer. Many
people are not aware that most over-the-counter vitamins are made with the
cheapest quality ingredients and loaded with fillers & binders not listed on the
labels. Some even contain gluten!
For safety and effectiveness I recommend using high quality practitioneronly supplements that can be purchased from health food stores. These
might be slightly more expensive, but contain minimal amounts of safe
binding agents, and usually contain a higher concentration, meaning
youll have to take less.
Sometimes, less is more indeed.
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ReCommeNDeD supplemeNTs
29
DoWN To busINess:
Multivitamin - A good quality Multivitamin is enough to compensate for any deficiencies
that may exist in your diet. Being able to obtain all vitamins and minerals from our diet
sounds great, but unfortunately due to our depleted soils, there is a lack of these essential
minerals, which we need to be sufficiently healthy. This is one more reason to go organic!
High quality Fish oil Fish oil helps with reducing inflammation in the body, keeping
blood sugar levels stable and to help eliminate those nasty sweet cravings, all while
promoting heart health.
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ImpoRTANT ADvICe
30
Dont drink while you are eating. This dilutes your digestive enzymes leading to
heartburn, indigestion and potential fat storage.
Dont wait until you are hungry before you eat. If you are peckish, bring your meal
forward. With that being said, if you are not quite hungry then delay your meal. This will
also aid digestion and allow you to enjoy food on your own terms.
Earn at least one meal a day by either training first thing in the morning, or by waiting
two hours after a meal before you train. This will allow you to tap into your fat reserves.
Remember, this food plan is for a 10 week challenge for rapid weight loss.
After you achieve your goals, you can resume eating a more varied diet. You can
reintroduce certain foods if you wish. But as you start looking and feeling more amazing
each day, you wont want to!
This gives you an insight into what clean and healthy eating is like. The idea is to eat
natural foods from the Earth, steer away from the refined foods and sugars, and enjoy a
bit of everything in moderation.
Stop experimenting with fad diets, by maintaining a sustainable sensible plan will
promote long term health. If healthy nutrition is a new concept for you, be patient,
invest the time and effort to learn more about it. Practice correct nutrition by
incorporating the fundamental principles mentioned throughout this booklet daily.
If you are struggling, just take one step at a time; make one small change each
and every day. Remember to strive for excellence, not perfection!
We are here to support you and answer any questions you may have.
Best of Luck,
Nikolett
F45 Nutritionist, Fitness and Wellness Advisor
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31
my sTARTING poINT
My start date:
________________
My start weight:
________________
My goal weight:
________________
My start Bodyfat %:
________________
My goal Bodyfat %:
________________
________________
________________
My GoALS:
1 ___________________________________________________
2 ___________________________________________________
3 ___________________________________________________
4 ___________________________________________________
5 ___________________________________________________
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32
Week ______________
FooD iNTAkE
Date ______________
TiME
BREAkFAST
Protein Snack
LUNCH
Protein Snack
DiNNER
Protein Snack
WATER iNTAkE
EXERSiSE LoG
Notes __________________________________________
______________________________________________
______________________________________________
_____________________________________________
____________________________________________
________________________________
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33
________________
My current weight:
________________
My goal weight:
________________
My current Bodyfat %:
________________
My goal Bodyfat %:
________________
34
________________
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35
avocado
green apples
tomatoes
cinnamon
beetroot
smoked salmon
celery
lemons
organic eggs
sweet potato
chia seeds
broccoli
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CoNTACT us
T. +61 2 8006 9599
info@f45training.com.au
T TE AE AMM T TR RA AI NI NI NI NG G
L IL FI EF E C CH HA AN NG GI NI NG G
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