Establish a baseline so that your body continues to function on a high level:

Size: px

Start display at page:

Download "Establish a baseline so that your body continues to function on a high level:"

Mervin Melton
5 years ago
Views:

1 CONGRATULATIONS: By now you have learned about how to eat the right foods, in the correct portion sizes and at the right times to maximize results! Your supplements have been filling in nutritional gaps and increasing your body s ability to let go of stored fat. You have effectively strengthened your metabolism so your body can handle enjoying other foods in moderation and NOT gaining weight back quickly. You can use this valuable information from this point forward and continue to live a lifestyle with the results you have achieved. It is very important for maintenance to do the following; Establish a baseline so that your body continues to function on a high level: AdvoCare Nutrition to maintain optimal health and function of the body s system Food Nutrition is clean eating with proper timing and portions to maintain a strong metabolism & supports lean tissue Exercise for continued functional health of the muscular, nervous and vascular system The above are important elements to continue to strive for on a daily basis. In todays society a quick fix or an all out effort is usually followed by a lack of effort and yo yo results. Our purpose for the following is to give you guidelines and ideas to keep realistic sustainable results with our 80/20 concept until you decide you want to take your goals or aspirations to another level. 1

2 15 steps to guide you maintenance 1. Choose your CORE SUPPLEMENTS Always begin with Core Nutrition as your Foundation. Option 1 is AdvoCare CORE for those whose metabolism is strong and are very in tune with your schedule and regimen. Option 2 is the MNS (Metabolic Nutrition System) which has Core Nutrition plus the herbal extracts to continue to give you increased energy, metabolism boost and appetite suppressant. With the MNS option you choose from the three following levels: MNS 3 (more wellness supplementation and slow released herbal extracts for metabolism boost and energy), MNS C (higher appetite control), and MNS E (higher amounts of energy and metabolism boost). These three systems are also very useful around trips, vacations and holidays when you might not make the best choices but still want to keep your results! q Option 1: AdvoCare CORE contains: A. Core Plex B. Bio Tune C. Calcium + D3 D. Intella Q E. Cardio Q F. Omega Plex 1000mg Option 2: METABOLIC NUTRITION SYSTEM q MNS 3 q MNS C q MNS E q Add PROBIOTIC RESTORE We recommend to add add 1 to 2 probiotic daily for the following health benefits: Supports healthy intestinal function* Enhances weight management* Improves nutrient absorption* Aids in good digestion* Provides immune system support* Helps relieve symptoms of occasional constipation Helps maintain normal beneficial intestinal microflora* 2

3 q Add OMEGA PLEX Omega 3 fatty Acids Use the chart below to determine your level of additional Omega 3 s needed daily: Each capsule of Omega Plex contains 500mg of balanced EPH and DHA from fresh, pure marine lipids. 4 to 6 capsules for general health 6 to 8 capsules for internal stress, joint or cardiovascular issues 8 to 10 capsules for heavy weight lifting or serious athletes 10 to 12 capsules for neurological issues, memory, Alzheimer s or Depression. Added benefits that Omega 3 s may do for your health: Reduce stress on all organ systems Accelerate the loss of body fat Elevate mood and improve attention Span Create and maintain healthy serotonin levels Lower insulin levels Increase health of the immune system Decrease symptoms & severity of rheumatoid arthritis Decrease the risks of cardiovascular disease Reduce the symptoms of chronic skin conditions such as eczema Decrease the risks of birth defects 2. Choose supplements that help you personally STAY ON TRACK mentally and physically: q Meal Replacement Shakes breakfast or lunch substitute q Muscle gain protein replacement or substitute at any time q Ready To Drink protein/carb replacement or substitute at any time q Spark good mental clarity and relaxed energy q Slam more body energy q Slim to curb cravings and give energy when you know you will be out around tempting foods or to make it through afternoon low points q Oasis great on eggs as a blue berry crape or oatmeal or before bed to take away stress (adaptogens and antioxidants to help the body with mental and physical stress) q Bio Tools May provide relief and repair of joint and connective tissue stress. Bio Tune take 1 AM and 1PM. Bio Charge is non stimulating and full of a powerful herbal and amino acid blend. Drink Bio Charge anytime and mix with anything however best during workouts. q AdvoGreens Powder - Incorporate more fiber and plant-derived phytonutrients into your diet. Prebiotics, probiotics and enzymes to support digestive health and promote weight management. 3

4 3. Choose Supplements to partner with workouts and INCREASE PERFORMANCE AND RECOVERY: A. Pre Workout or Activities q O2gold Helps body to utilize oxygen more efficiently for cardiovascular or exhausting activities. q Catalyst Protects muscle breakdown during energy expenditure and helps create muscle synthesis to increase metabolism and keep you muscular and lean. q Pro grams of protein plus energy for pre workout nutrition. q Muscle Fuel Decrease lactic acid breakdown to increase endurance, strength and energy. B. During Workout or Activities q Rehydrate Increases energy output, endurance and stamina during activities. q Bio Charge - Non stimulating and full of a powerful herbal and amino acid blend. Drink Bio Charge anytime and mix with anything however best during workouts. C. Post Workout or Activities q Post Workout Recovery Optimal protein/carb ratio after workout for recovery. q Night Time Recovery Improves recovery during sleep. q Sleep Works Helps the body to get into the deepest sleep more efficiently. 4. Use the 80/20 RULE: 80% of the time eat healthy, clean proteins, carbohydrates and fats that you have already been eating with your Team Evolve Programs. Limit processed and non-nutrient dense foods to 20% or less of the time. At 5 meals per day that can be 7 meals a week you could have whatever you would like within your limits (meaning a controlled amount). The other 28 meals you are to eat clean and portioned meals as you have learned. When you eat in the 20% category take our recommended Damage Control Combo prior to eating. 5. Nutrition Substitution (aka cheat meal) Let s talk about cheating. Remember, Team Evolve nutrition programs are not a diet. They are a lifestyle change designed around eating and enjoying healthy, nutritious foods. Does this mean you can never enjoy a juicy cheeseburger or a gooey brownie again? Absolutely not! You can t expect to look or feel your best if you eat cheeseburgers and brownies but the occasional free meal is allowed. That s right, you are ALLOWED to eat whatever you decide sometimes! We like to call it a Free Meal not a cheat because that is truly a better word choice when you do it as a reward for your hard work and discipline! Just remember, if you are going to have free meals, you need to be responsible and plan accordingly. q Thermo Plus Increases core temperature to create a Thermogenic burn to boost metabolism (Take 1 or 2) q Carb Ease Increases ability to use fat for energy and slows absorption of carbohydrates (Take 2) q Fibo Trim Binds to fats to make it difficult for them to be absorbed and utilized (Take 2 or 3) CONTINUED NEXT PAGE 4

5 q Crave Check Non Thermogenic appetite control. Also helps keep blood glucose within normal levels (Take 1 per 6 hours) q Slim Energy, appetite suppressant and fat burner all in one drink! (Drink 1 hot or cold) Free Meal Recommended Rules Make your Free Meal on a workout day and add an extra 20 minutes of cardio Pick 3 cheat aids above to lesson the affects of your food and drink choices Drink double water. Your body is 75% water and all functions are slowed if you become dehydrated. Your Weight The amount of sodium in a free meal will play a big part in water retention and your scale weight. Keep in mind that many restaurants age meats in salt. Any weight gain is only temporary so do not rely on the scale for a couple of days. 6. Continue to SPACE MEALS 2.5 to 3 HOURS apart. Keep Meal Replacement Shakes and/ or Muscle Gain available so that you never get stuck skipping a meal. Skipping meals is just like eating a piece of cheesecake! A balanced blood sugar will help you to feel energized, provide weight maintenance and keep you on track. 7. Drink half your body weight in WATER daily. Your body is 75% water and all functions are slowed if you become dehydrated. 8. ADJUST your meals and make changes due to your goals and results but never cut back the number of meals. 5 to 6 meals a day should always be a priority. Try to keep your protein portions at suggested levels for your weight. 9. Be ACTIVE. Get your heart pumping and break a sweat! Minimum 30 min. 3x a wk. Always protect your lean muscle by taking Catalyst pre workouts. 10. ELIMINATE TEMPTATIONS. Take all foods that TEMPT you out of your home. When you go out to eat don t be afraid to ask the server not to bring bread or chips. Also ask them to steam your veggies or to grill your meat/fish and put dressing or sauce on the side. When you go to an all day event like a sports game or amusement park if they tell you that you cannot bring in food, you can say that you are allergic to most foods or on a special diet and they have to allow you to bring in your foodj 11. USE OUR FACEBOOK SUPPORT PAGE for ongoing support, recipes and encouragement. Join by requesting to be added to the private group page called AdvoCare Team Evolve Results 5

6 12. LEARN TO CREATE A REALISTIC AND ENJOYABLE LIFESTYLE OUT OF THE TIPS ABOVE and treat yourself every once in a while.you deserve it! Remember that your body is the most important thing you own in life so learn to treat it well! Maintenance Meal Plan 13. Eat PROTEIN with 4 to 6x per day in your correct portion size as listed on food portion chart below. Remember proteins are your building blocks for a strong healthy body. AdvoCare options for on the go protein are Meal Replacement Shakes, Muscle Gain, Ready To Drink Shake, Meal Bars, Pro 20 and Advo Greens Snack Shake. 14. Limit CARBOHYDRATES 0 to 30 grams maximum in a meal unless after a workout. Eat Complex Carbohydrates in 0 to 2 meals per day. Eat Fruit in 0-1 meal within the first half of the day. Eat Vegetables 1-6 meals per day and as much as you would like. Avoid complex carbs and fruit in the evening. Fruits are high in antioxidants but are also a natural form of sugar. Sugar is the easiest nutrient to both burn and store as body fat. Try to only eat fruit around energy expenditure! An option to get antioxidants in the body is to have AdvoCare OASIS on a regular basis. Vegetables are high in antioxidants and much more of a process for the body to break down. They are a good nutrient to have in your meals at all times except post workout. EAT UP! Low/Med Complex Carbohydrates Next to fruit sugars these are the easiest form of energy for the body to break down and use but also the easiest to store as fat if not used. To keep a high metabolism, it is important to have this energy source available in times of energy expenditure but to taper off later in the day and/or when energy expenditure is limited due to inactivity. 15. Eat Y FATS in small amounts in 0-3 meals per day. Healthy oils, nuts, avocado. Healthy Fats are very good for the body and help to create a healthy environment allowing many functions in the body to function better on a cellular level. But remember that fats are also 9 calories per gram instead of 4 like with Proteins and Carbohydrates. Depending on the individual, you may choose to keep fat in your diet throughout the day, however it is a good idea to take out fats every other meal and pull them from your last meal. 6

7 Shakes Protein Fruit Vegetables Serving Size Meal Replacement 1 packet Ready To Drink 1 container Muscle Gain S (18.75g) 1 ½ scoops M (25g) 2 scoops L (31.25) 2 ½ scoops XL (37.55g) 3 scoops Meat S 3oz M 4-5oz L 6-7oz XL 8oz Egg Whites S 6 (3/4c) M 8 (1 c) L 10 (1 1/4c) XL 12 (1.5c) Non fat plain Greek Yogurt S ¾ cup M 1 cup L 1.5 cups XL 2 cups S ¼ cup M ½ cup L ¾ cup XL 1 cup S ¾ cup M 1 cup L 1 ¼ cups XL 1 ½ cups Low/Med Glycemic Carbs S ¼ cup (2oz) M ½ cup (4oz) L ¾ cup (6oz) XL 1 cup (8oz) Meal Replacement Shake can be substituted for meal that calls for a protein and a carb serving. Ready To Drink Shake can be substituted for a snack. Muscle Gain Shake can be substituted for protein in any meals Healthy Fats Nuts Almonds or Cashews S 8 whole M 1/8 cup L 1/4 cup XL 1/3 cup Avocado S 1oz M 2oz L 3oz XL 4oz Spreads Peanut or Almond Butter S 2 tsp M 1 Tbsp L 1 Tbsp XL 2 Tbsp Oils Grapeseed,Sesame,Olive, Walnut,Almond,Hemp S 1 tsp M 2 tsp L 1 Tbsp XL 1Tbsp + 1 tsp Designed for Team Evolve by Nathan and Jennifer DeTracy Egg Yolk: S 1 whole, 4 whites M 2 whole. 4 whites L 3 whole, 4 whites XL 4 whole, 4 whites Using yokes here = a fat AND a protein. Egg whites on the protein column are for just protein. Portion Details Small (S) = under 130lbs Medium (M) = lbs Large (L) = lb X-Large (XL) = 225+ Use the correct portion size as recommended by your coach or in a previous Team Evolve program. Portions will always depends on many factors. You must first understand that the body s metabolism will increase as you continue to feed it more of the right foods. On the flip side, metabolism will slow when you starve the body or feed it less often. Increasing your quality of calories over a period of time allows your body the ability strengthen and speed up your metabolism. Partnered with exercise you will increase muscle tissue density and when you have more muscle tissue you will continue to see a decrease in inches due to the body naturally utilizing more of its own stored calories (AKA fat) to maintain and feed muscle tissue. 7

8 DAILY MENU PROTEIN CARB FAT 8

Grant High School Dance Team. Nutrition Plan

Grant High School Dance Team. Nutrition Plan Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense