10 wk Swimming Specific Strength Training, Injury Prevention, Core, Strength Nutrition Protocols
Lack strength or power? Suffering from pain? Do you get injured easily?

Are you scrawny or small? Have trouble moving heavy stuff?

Looking for that untapped potential?

Most swimmers do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for swimmers. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.

In order to gain strength you will start off by doing at least 3 strength sessions a week.

You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.

Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.

We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.

Specific core training and full body recovery sessions are also included.

The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead

This 10 week program includes:

A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

Cutting edge strength exercises for swimmers.

Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

Recovery supplement and training protocols.

Weight loss supplement and nutrition protocols.

Race day supplement protocols.

Cold thermogenesis protocols to enhance performance, recovery and weight loss.

Self assessment function movement screen to uncover muscle imbalances and weakness.

Recovery and self myofasical release sessions.

How Poor Sleep can affect weight loss and performance.

What artificial sweeteners to avoid.

Testosterone enhancing supplement protocols.

How to find, and use, your fat burning zone.

This pesca-ovo-vegetarian meal plan, assimilated by holistic sports nutritionist Ben Greenfield from http://www.bengreenfieldfitness.com, takes all the guesswork out of eating a fish, egg, vegetable, fruit based diet and STILL getting all the proteins, nutrients, vitamins and minerals that you need to stay healthy and active.

The meal plan includes detailed recipes, a large amount of flavor and variety, snacks, smoothies, main meals, pre and post-workout fueling. You will be amazed at how your body feels and performs when you implement this clean, new style of eating!

Each day includes breakfast, 2-3 snacks, lunch and dinner, and includes an incredibly flavorful number of choices for vegan and gluten-free cereals, smoothies, energy bars, soups, salads, crackers, pizzas, pasta, desserts and more! To allow for higher amounts of weekend activity and exercising, Saturdays in this meal plan are designed with a slightly higher caloric intake, but as will all of Ben's plans, days can be dragged and dropped if any switching is necessary.

Most recipes in this plan create 1-2 actual servings, and 1 serving is considered adequate for an average size individual who is engaging in endurance training for 60-90 minutes per day. Closer to 2 servings will be necessary for individuals engage in 2+ hours of active exercise or physical training per day.

For printing and ease of preparation, all salad dressings, sauces, dips and spreads are included with the plan as a downloadable text file.

BONUS: To ensure that you also get adequate amino acids, vitamins and minerals, Ben Greenfield's nutrition supplements discount guide is also included with this plan, as a downloadable .pdf file under "Plan Description".

*Many of the meals in this plan have been adapted from Brendan Brazier's book "Thrive", which is a highly recommended companion! Get Brendan's book at: http://tinyurl.com/thrivebook

A 12 week paleolithic eating plan to support the endurance athlete in training, recovery and all around optimal health. All meals are balanced with regard to frequency as well as macronutrient balance and all foods are in keeping with paleolithic eating principles, with the addition of carbohydrate gels during training.

Plan is designed with the assumption that longer sessions take place on the weekends and shorter, more intense sessions will occur during the weekdays. Monday is assumed to be an off day.

Use this in conjuction with the exercise component that you're following either from your coach or independently- the perfect synergy!

This 12 week plan tells you exactly what to do and how to eat in those final crucial 3 months before your Ironman triathlon. If you want zero guesswork during the crucial preparatory phase, and want to know how to train and what to eat, then this plan is for you!

The REV Diet is Ben Greenfield's 3-Phase Meal Plan designed to achieve optimum health and performance over 12 weeks of eating. Each day, you'll be given meal plans, recipes, and instructions for pre and post-workout fueling. The diet consists of 3 phases of 4 weeks, adjusted to initially "Reboot" your body, then "Evolve" to more advanced nutrition concepts, and finally "Vitalize" the body to look, feel and perform better.

Recently find out you have high cholesterol, hypertension, heart disease or at risk for developing it? You want to make lifestyle changes to improve your vascular health. Cardiovascular disease is a vessel disease. Factors that contribute to worsening disease are: 1. Dyslipidemia- high LDL (bad cholesterol), low HDL (good cholesterol) and high triglycerides. 2. Inflammation due to smoking, stress, high glucose, excess body fat or high blood pressure. 3. Genetics- genes determine how we make cholesterol and metabolize meds.
A cardioprotective lifestyle includes regular exercise, at least 150 minutes a week along with stress management and a healthy diet. A cardioprotective diet replaces animal fats with vegetable fats like olive oil, nuts, avocados. Include lean proteins like fish, poultry and seafood. Eat fatty fish twice a week or other Omega 3 Fatty acids like flaxseed. Choose many fruits and vegetables of all colors to get a strong array of phytochemicals. Avoid high fat animal meats, refined sugars, and highly processed foods.
This plan includes 4 weeks of meals using a variety of healthy foods to maximize the protective qualities of food. Defer any questions regarding this plan to Debbie Madden at debbie@nutritionsp.com

Recently find out you have high cholesterol, hypertension, heart disease or at risk for developing it? You want to make lifestyle changes to improve your vascular health. Cardiovascular disease is a vessel disease. Factors that contribute to worsening disease are: 1. Dyslipidemia- high LDL (bad cholesterol), low HDL (good cholesterol) and high triglycerides. 2. Inflammation due to smoking, stress, high glucose, excess body fat or high blood pressure. 3. Genetics- genes determine how we make cholesterol and metabolize meds.
A cardioprotective lifestyle includes regular exercise, at least 150 minutes a week along with stress management and a healthy diet. A cardioprotective diet replaces animal fats with vegetable fats like olive oil, nuts, avocados. Include lean proteins like fish, poultry and seafood. Eat fatty fish twice a week or other Omega 3 Fatty acids like flaxseed. Choose many fruits and vegetables of all colors to get a strong array of phytochemicals. Avoid high fat animal meats, refined sugars, and highly processed foods.
This plan includes 4 weeks of meals using a variety of healthy foods to maximize the protective qualities of food. Defer any questions regarding this plan to Debbie Madden at debbie@nutritionsp.com

Piano nutrizionale bilanciato secondo i rapporto di una dieta a zona. Alimentandosi in questo modo i vantaggi sono enormi non solo per uno sportivo, il riequilibrio del rapporto massa magra/ massa grassa è facilitato, la sensazione di fatica generale diminuita e il rischio di malattie legate a squilibri alimentari diventa assente.
Molti vantaggi quindi, cosa aspetti a cambiare vita?

28 Day Fat Flush
Loose 25+ pounds in 28 days!
With this program you have nutrition and workouts planned out for you.
Alright, welcome to the nuts and bolts, no-filler, straight to the point "this is how you do the
program and get amazing results" Breakfast Diet manual.
What The Breakfast Diet Is
The Breakfast Diet is a strategically set up 28 day rapid fat loss program that requires
only breakfast to be eaten on most days, albeit a rather large one.
It is not meant to be done for extended periods of time, but it is an incredible change of
pace from the typical 6-meal-a-day programs that produces incredible, rapid results.
Just How Rapid Are the Results?
Well my first test group is showing an average weight loss of 5 lbs per WEEK – that fast.
Enjoy the results!
Practicality and Scientific Reasoning
I created The Breakfast Diet from both a practicality and scientific standpoint for the
following reasons:
? Cooking and eating 6 meals a day can be cumbersome, stressful, and extremely
time consuming. The Big Breakfast Diet gives you a break from being consumed
with thoughts of "when do I have to eat next?," constant cooking, constant clean up,
and constantly being pulled away from the flow of your day with the "chore" of having
eating another meal.
?
? Our metabolisms are highest in the mornings and slowest in the evenings –
consuming calories earlier in the day vs later in the day just makes the most
metabolic sense.
? We also process carbohydrates best in the morning, with the morning hours being
the day's peak for insulin sensitivity and glucose tolerance. Again, consuming high
calories and high carbohydrates in the morning is the most ideal time of day to do so
for fat loss.
? Consuming our daily allotment of calories in the morning allows us the rest of the
day to burn off those calories. Essentially, you'll have the greatest amount of calorieexpensive
"waking hours" to burn any calories you ingest on this program (along with
additional body fat), and that equates to even faster fat loss.
? If you've ever consumed a large breakfast, which I'm sure you have, you've probably
experienced the phenomenon of said breakfast leaving you feeling full for a
significant portion of the day. On the breakfast diet you actually get to eat a HUGE
meal most days which leaves you satisfied and feeling full daily, a feeling most diets
rarely, if ever, accomplish.
? Consuming one meal a day, even a very large one, will result in a definite, sizable
caloric deficit, which is essential to rapid fat loss.
Essentially, you're creating a large caloric deficit, consuming calories and carbohydrates
when metabolism and glucose tolerance are at their peak, and timing calorie intake at the
absolute best time of day with a FULL day ahead of you to burn off those calories and a
TON of stored body fat to boot.
Make sense? Good. Now let's talk about the different days of The Breakfast Diet Program

This plan is designed to get you through the final 4 weeks leading up to Ironman with zero guesswork.

You'll have everything you need - from your meal plan to your carbo loading, your pre-race bricks, race week and race day detailed instructions, and, of course, all workouts throughout the entire taper and final 4 weeks.

This program is designed for someone who is looking to get in better shape and drop some weight while training for a Mud Run, Warrior or Spartan Type Race.

At the end off this program you will be leaner, stronger and ready to CRUSH your event.

Includes examples of daily meals and a complete list of approved foods and foods you should avoid.

We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.

Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.

If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols for recovery and enhanced weight loss.

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support.

-What artificial sweeteners to avoid.

-How Poor Sleep can affect weight loss and performance.

-Detailed nutrition and supplement protocols.

-How to find, as use, your fat burning zone.

-Self assessment function movement screen to uncover muscle imbalances and weakness.

-Recovery and self myofasical release sessions.

-Testosterone enhancing supplement protocols-Superhuman food pyramid

Welcome to a nutrition plan designed for Masters. As we age, we have to be more concerned with quality and quantity of our foods. This is a healthy well balanced plan designed to promote weight loss in most women. Men may prefer the 2000 calorie plan. Trying to make a new PR or get back to your youthful times but struggling to lose some unwanted pounds? Dealing with injuries that excess weight is causing? You're not alone. This plan will help you achieve your weight goals without sacrificing training or recovery.

Start with a 1500 calorie base plan. If you have a 3 hr ride planned and you burn 600 calories/hour, you'll add 1800 calories before, during and after the ride. If you plan a 30 minute tempo run and burn 500 calories/hour, you'll add 250 calories to the base. If you miss a workout, you don't add any to your base.

The plan contains lean meats, fish, chicken, fruits, vegetables, whole grains, healthy fats with an occassional treat.

Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. If you have any questions regarding this plan, please email me debbie@nutritionsp.com

Welcome to a nutrition plan designed for Masters. As we age, we have to be more concerned with quality and quantity of our foods. This is a healthy well balanced plan designed to promote weight loss in most men and maintenance for most women. Trying to make a new PR or get back to your youthful times but struggling to lose some unwanted pounds? You're not alone. This plan will help you achieve your weight goals without sacrificing training or recovery.

Start with a 2000 calorie base plan. If you have a 3 hr ride planned and you burn 600 calories/hour, you'll add 1800 calories before, during and after the ride. If you plan a 30 minute tempo run and burn 500 calories/hour, you'll add 250 calories to the base. If you miss a workout, you don't add any to your base.

The plan contains lean meats, fish, chicken, fruits, vegetables, whole grains, healthy fats with an occassional treat.

Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. If you have any questions regarding this plan, please email me debbie@nutritionsp.com

This 8 week plan if for anyone who wants to lose 16 + pounds. This first 8 weeks are designed to jump start your metabolism. This is a progressive program that starts with a simple 6 day detox. Then progresses to a scientific nutrition plan, which combines proteins, fats and carbohydrates in specific ratios. This system is just a stepping stone toward fitness and a healthy life style. Exercises are basic and easy to follow. You should have had some experience in a gym. Consult your doctor to make sure you are physically fit to start a exercise program.

This 8 week plan if for anyone who wants to lose 16 + pounds. This first 8 weeks are designed to jump start your metabolism. Now we get serious and really ramp up the workouts. You should have completed Phase I or have a work out back ground. This is a progressive program that starts with a simple 6 day detox. Then progresses to a scientific nutrition plan, which combines proteins, fats and carbohydrates in specific ratios. This system is just a stepping stone toward fitness and a healthy life style. Exercises are basic and easy to follow. You should have had some experience in a gym. Consult your doctor to make sure you are physically fit to start a exercise program.

8 week paleolithic based nutritional plan for the endurance athlete. Perfect to use in conjuction with your workouts assigned by your coach. All meals are within keeping of paleolithic eating guidelines, with the exception of the inclusion of carbohydrate gels during training. Meals are built with the assumption that weekends are assumed to be higher volume days, while weekdays are planned as shorter, but perhaps more instense workouts. Preparation suggestions are included in some meals, and it's encouraged to make extra portions at dinner so as to eat the leftovers the following day for lunch. Macronutrient ratio is the focus over number of calories. Get ready to reach your lean & fast racing potential.

Having trouble getting through workouts or getting motivated to get into tight bike shorts? Feeling bloated, crampy or gassy? Designing your training route around emergency rest stops? Not only is it annoying and embarrashing but it's hampering your training efforts. You're not alone. Over 20% of Americans have IBS or other functional gut disorder. Research is discovering this is often due to the decreased ability to digest short chain carbs like lactose and fructose. These undigested carbs stay in the gut and the natural bacteria ferment them. A Low FODMAP diet has shown to decrease symptoms in 75% of people. This stands for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. A low FODMAP diet reduces the intakes of lactose (milk and yogurt), fructose (highest in certain fruits, honey, HFCS), fructans (wheat, certain veggies, and added fibers-inulin), and polyols (sugar alcohols). Also watch for sports drinks with fructose.
So improve your quality of life, productivity and physical well being. Give this a try for one month. although you should see an improvement right away. The plan contains meals for 4 weeks. Load to your calendar for daily emails. Each day is about 3500 calories with a well balance of carbs, protein and healthy fats.
Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. For questions or more information, please email debbie@nutritionsp.com.

Having trouble getting through workouts or getting motivated to get into tight bike shorts? Feeling bloated, crampy or gassy? Designing your training route around emergency rest stops? Not only is it annoying and embarrashing but it's hampering your training efforts. You're not alone. Over 20% of Americans have IBS or other functional gut disorder. Research is discovering this is often due to the decreased ability to digest short chain carbs like lactose and fructose. These undigested carbs stay in the gut and the natural bacteria ferment them. A Low FODMAP diet has shown to decrease symptoms in 75% of people. This stands for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. A low FODMAP diet reduces the intakes of lactose (milk and yogurt), fructose (highest in certain fruits, honey, HFCS), fructans (wheat, certain veggies, and added fibers-inulin), and polyols (sugar alcohols). Also watch for sports drinks with fructose.
So improve your quality of life, productivity and physical well being. Give this a try for one month. although you should see an improvement right away. The plan contains meals for 4 weeks. Load to your calendar for daily emails. Each day is about 1500 calories with a well balance of carbs, protein and healthy fats.
Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. For questions or more information, please email debbie@nutritionsp.com.

Having trouble getting through workouts or getting motivated to get into tight bike shorts? Feeling bloated, crampy or gassy? Designing your training route around emergency rest stops? Not only is it annoying and embarrashing but it's hampering your training efforts. You're not alone. Over 20% of Americans have IBS or other functional gut disorder. Research is discovering this is often due to the decreased ability to digest short chain carbs like lactose and fructose. These undigested carbs stay in the gut and the natural bacteria ferment them. A Low FODMAP diet has shown to decrease symptoms in 75% of people. This stands for Fermentable Oligo-, Di-, and Monosaccharides and Polyols. A low FODMAP diet reduces the intakes of lactose (milk and yogurt), fructose (highest in certain fruits, honey, HFCS), fructans (wheat, certain veggies, and added fibers-inulin), and polyols (sugar alcohols). Also watch for sports drinks with fructose.
So improve your quality of life, productivity and physical well being. Give this a try for one month. although you should see an improvement right away. The plan contains meals for 4 weeks. Load to your calendar for daily emails. Each day is about 2000 calories with a well balance of carbs, protein and healthy fats.
Meal plans developed by Debbie Madden, MS, RD, LD, CSSD, CDE- Board Certified Sports Dietitian. For questions or more information, please email debbie@nutritionsp.com.

Whether you have Type 1, Type 2 or prediabetes, adherence to a diet is important for glucose, lipid and blood pressure control. Current guidelines recommend resistance training at least 2 x week and aerobic training at least 3 x week for a total of 150 minutes/week of moderate intensity activity. As an athlete (weekend warrior or pro), nutrient timing, quality and quantity are important. Other factors are at play as well- intensity of exercise. During exercise, muscle cells increase the uptake of glucose without increasing liver production of glucose resulting in a drop in blood glucose. However, during high intensity exercise, catecholelamines cause and increase in blood glucose that can last an hour or two. It's important to provide glucose for workouts at a rate of 15-30 grams per hour. You'll need to monitor your glucose to see what is best for you.
Carbs are the main source of glucose. The key is to match the carbs with your insulin (endogenous or exogenous sources). This plan includes 4 weeks of menus for an athlete. The meals contain approximately 45 grams and snacks 15-30 grams for a total of 1500 calories. This should support weight loss for an active female or a beginner male. Meals are balanced in carbs, protein and fat with an emphasis on healthy high fiber foods. Meals contain low glycemic index foods and workout snacks are higher GI foods to readily provide nutrients for the workout and recovery.
Diabetes meal planning for exercise can be complex depending on the meds you take for diabetes. For additional assistance contact Debbie Madden, Certified Diabetes Educator, at debbie@nutritionsp.com. Debbie specializes in insulin therapy.

Whether you have Type 1, Type 2 or prediabetes, adherence to a diet is important for glucose, lipid and blood pressure control. Current guidelines recommend resistance training at least 2 x week and aerobic training at least 3 x week for a total of 150 minutes/week of moderate intensity activity. As an athlete (weekend warrior or pro), nutrient timing, quality and quantity are important. Other factors are at play as well- intensity of exercise. During exercise, muscle cells increase the uptake of glucose without increasing liver production of glucose resulting in a drop in blood glucose. However, during high intensity exercise, catecholelamines cause and increase in blood glucose that can last an hour or two. It's important to provide glucose for workouts at a rate of 15-30 grams per hour. You'll need to monitor your glucose to see what is best for you.
Carbs are the main source of glucose. The key is to match the carbs with your insulin (endogenous or exogenous sources). This plan includes 4 weeks of menus for an athlete. The meals contain approximately 60 grams and snacks 30 grams for a total of 2000 calories. This should support weight loss for an active female or a beginner male. Meals are balanced in carbs, protein and fat with an emphasis on healthy high fiber foods. Meals contain low glycemic index foods and workout snacks are higher GI foods to readily provide nutrients for the workout and recovery.
Diabetes meal planning for exercise can be complex depending on the meds you take for diabetes. For additional assistance contact Debbie Madden, Certified Diabetes Educator, at debbie@nutritionsp.com. Debbie specializes in insulin therapy.

This 15 week training plan will take a beginner running all the way up to a half marathon (13.1 miles) run.

The first week starts off with a few simple 1 mile power walks. You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.

It can also be used as a weight loss plan. It contains detailed daily exercises sessions with videos that demo many of the exercise session.

Daily sample meal plans are included, along with a food list of foods you should eat and foods you should avoid.

This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!

You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.

This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc

Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.

This program includes detailed exercise sessions and videos that take all the guess work out of training.

This plan includes:

-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Specific exercise sessions to burn fat and increase testosterone levels.

- Specific strength exercises for injury prevention

- Combining cardo sessions with weight sessions for fats fat loss

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)



-Detailed nutrition and supplement protocols.

-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.

-Testosterone enhancing diet and exercise program.

-Cutting edge weight loss and recovery protocols.

-How to find, as use, your fat burning zone.

-How many calories you should be taking in.

-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid

Are your athletes asking for professionally planned meals? Get them started on the right track. Healthy eating for sport has 4 basic tenants- healthy food choices, variety, portion control and nutrient timing.
Each calorie level contains two weeks of healthy varied meals all planned by Debbie Madden, MS, RD, LD, CSSD, CDE- Registered Dietitian, Board Certified Sports Dietitian and Certified Diabetes Educator.
Start them with a variety of meals and show them how to save into their library. They will start adding their favorites to increase the variety.
Use the different calorie levels throughout the season. Off season is the best time to focus on weight or fat loss. Slowly start adding back calories in the preseason. Make sure your athletes are back to their maintenance level during the competitive phase.
Your athlete is injured or not exercising? Show them how to taper down their eating in a healthy way.
Follow the file to the correct calorie level.
Print out each week. Print out or email the weekly grocery list. Send meal reminders to athletes. All through the use of Training Peaks.

Are your athletes asking for professionally planned meals? Get them started on the right track. Healthy eating for sport has 4 basic tenants- healthy food choices, variety, portion control and nutrient timing.
Each calorie level contains two weeks of healthy varied meals all planned by Debbie Madden, MS, RD, LD, CSSD, CDE- Registered Dietitian, Board Certified Sports Dietitian and Certified Diabetes Educator.
Start them with a variety of meals and show them how to save into their library. They will start adding their favorites to increase the variety.
Use the different calorie levels throughout the season. Off season is the best time to focus on weight or fat loss. Slowly start adding back calories in the preseason. Make sure your athletes are back to their maintenance level during the competitive phase.
Your athlete is injured or not exercising? Show them how to taper down their eating in a healthy way.
Follow the file to the correct calorie level. Print out each week. Print out or email the weekly grocery list. Send meal reminders to athletes. All through the use of Training Peaks.

This is a weekly TrainingPeaks compatible nutrition plan for Ironman that goes far beyond a simple "daily plan" for nutrition. You'll be given exact foods, meals and preparation instructions for base training, building to a race, peaking, tapering, carb loading and off-days or rest weeks.

Written by triathlon coach, physiologist and nutritionist Ben Greenfield (from http://www.bengreenfieldfitness.com), this plan also includes complete instructions for incorporating nutrition supplements and ergogenic aids, as well as tips and tricks for fat loss and sports performance enhancement. It is written with the "real person" in mind, utilizing foods and supplements that you can easily find without making special trips to an organic food store or website.

In the nutrition plan detailed description file, you are also given exact instructions for how to tweak each aspect of the meal plan based on your customized needs. Perhaps most conveninetly, the plan features the new TrainingPeaks grocery list pod so YOU don't have to make a list! Just open up the grocery list, print for the number of weeks you want to stock up on food, and take to the grocery store with absolutely no guessing about quantities and ingredients!

Seamlessly integrate this nutrition plan into any of your TrainingPeaks training plans for ultimate success. **note: some browser may not show plan "preview" properly - there are actually detailed meals and recipes for every day in this plan!**

This program is designed for someone who is looking to get in better shape and drop some weight. At the end off this program you will be leaner, stronger and ready to race in a 5k run event.

Includes examples of daily meals and a complete list of approved foods and foods you should avoid.

Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.


We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.


Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.


If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.

This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.


- Cold Thermogenesis Protocols for recovery and enhanced weight loss.


-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)


- Low Thyroid/Metabolism Support.


-What artificial sweeteners to avoid.


-How Poor Sleep can affect weight loss and performance.


-Detailed nutrition and supplement protocols.


-How to find, as use, your fat burning zone.


-Self assessment function movement screen to uncover muscle imbalances and weakness.


-Recovery and self myofasical release sessions.


-How Poor Sleep can affect weight loss and performance.


-Testosterone enhancing supplement protocols-Superhuman food pyramid

Beginners

Welcome to the Cycling Fuel 6-week meal plan. This plan is unique in that I have Rx'd training fuel for rides that can be adjusted based on duration, intensity, etc. of your ride. For example, I will fuel you with 'food bottles' on your longer weekend rides. I recommend a certian amount of fuel per bottle, per hour; so, you simply consume as many bottles as needed based on the length of your ride. As is, this plan averages approximately 1800 calories per day. This plan has a nice macro nutrient balance of carbohydrates, protein, and fat; aligning all of the principles I discuss in my 3-DVD set, Rx Nutrition. This plan will keep you well fed and well fueled frequently and all throughout the day. Your Cycling Fuel plan contains meat, fish, chicken, fruit, vegetables, nuts, nut butter, etc. Eat well, live well, train well! Sincerely, Coach Kattouf

Big discount on this plan for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.

This pesca-ovo-vegetarian meal plan, assimilated by holistic sports nutritionist Ben Greenfield from http://www.bengreenfieldfitness.com, takes all the guesswork out of eating a fish, egg, vegetable, fruit based diet and STILL getting all the proteins, nutrients, vitamins and minerals that you need to stay healthy and active.

The meal plan includes detailed recipes, a large amount of flavor and variety, snacks, smoothies, main meals, pre and post-workout fueling. You will be amazed at how your body feels and performs when you implement this clean, new style of eating!

Each day includes breakfast, 2-3 snacks, lunch and dinner, and includes an incredibly flavorful number of choices for vegan and gluten-free cereals, smoothies, energy bars, soups, salads, crackers, pizzas, pasta, desserts and more! To allow for higher amounts of weekend activity and exercising, Saturdays in this meal plan are designed with a slightly higher caloric intake, but as will all of Ben's plans, days can be dragged and dropped if any switching is necessary.

Most recipes in this plan create 1-2 actual servings, and 1 serving is considered adequate for an average size individual who is engaging in endurance training for 60-90 minutes per day. Closer to 2 servings will be necessary for individuals engage in 2+ hours of active exercise or physical training per day.

For printing and ease of preparation, all salad dressings, sauces, dips and spreads are included with the plan as a downloadable text file.

BONUS: To ensure that you also get adequate amino acids, vitamins and minerals, Ben Greenfield's nutrition supplements discount guide is also included with this plan, as a downloadable .pdf file under "Plan Description".

*Many of the meals in this plan have been adapted from Brendan Brazier's book "Thrive", which is a highly recommended companion! Get Brendan's book at: http://tinyurl.com/thrivebook

This is a weekly TrainingPeaks compatible nutrition plan for endurance athletes that goes far beyond a simple "daily plan" for nutrition. You'll be given exact foods, meals and preparation instructions for base training, building to a race, peaking, tapering, carb loading and off-days or rest weeks.

Written by triathlon coach, physiologist and nutritionist Ben Greenfield (from http://www.bengreenfieldfitness.com), this plan also includes complete instructions for incorporating nutrition supplements and ergogenic aids, as well as tips and tricks for fat loss and sports performance enhancement. It is written with the "real person" in mind, utilizing foods and supplements that you can easily find without making special trips to an organic food store or website.

In the nutrition plan detailed description file, you are also given exact instructions for how to tweak each aspect of the meal plan based on your customized needs. Perhaps most conveninetly, the plan features the new TrainingPeaks grocery list pod so YOU don't have to make a list! Just open up the grocery list, print for the number of weeks you want to stock up on food, and take to the grocery store with absolutely no guessing about quantities and ingredients!

Big discount for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.

Seamlessly integrate this nutrition plan into any of your TrainingPeaks training plans for ultimate success. **note: some browser may not show plan "preview" properly - there are actually detailed meals and recipes for every day in this plan!**

This 19 week program is for some new to the sport of triathlon who wants to compete in an Olympic distance triathlon and lose weight.

This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!

This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc.

Includes examples daily meals along with a food list on which foods you should eat and what foods you should avoid.

Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones

You only need to exercise about one hour during the week and maybe 1-2hrs on a weekend.

Training days are Monday to Thursday, Saturday and Sunday with Friday off.


This program includes detailed exercise sessions and videos that take all the guess work out of training.

This plan includes:

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

-How to find you fat burning zone

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support

-What artificial sweeteners to avoid

-How Poor Sleep can affect weight loss and performance

-Detailed nutrition and supplement protocols.

-How to determine how many calories you need to take in to lose weight

-Includes Superhuman Food Pyramid

Fatman To Ironman! Yes, Anything Really is Possible.

Dreams of Ironman? Why not start with a Sprint? That's what I did. I started with a Sprint race as a way to lose weight and get in shape and now I have done 7 Ironman’s. I never dreamed I would do that.

So let’s start getting you in shape.

This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!

This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc

The focus of this plan is on weight loss and increasing testosterone level with supplements, and testosterone exercises and nutrition.

Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.

If you are a beginner and looking to start doing triathlon as a way to get in shape and lose weight this plan is for you. You only need to exercise at the most, one hour during the week and maybe 1-2hrs on a weekend.

This program includes detailed exercise sessions and videos that take all the guess work out of training.

This 10 week plan can be used as a training plan to get you training for a sprint distance triathlon or it can be used as a weight loss and conditioning plan to help you lose weight and improve your fitness

The plan is set up for you to do about one hour of exercise Monday-Thursday. Friday off and then 1-2 hrs on Sat and Sunday.

Swim, bike and run sessions. Also strength sessions specific to improve your swim, bike and running. We also add some cardio sessions combined with strength session. Run a little, drop down and do a few push ups, burpees then run some more.

Specific exercise sessions to burn fat and increase testosterone levels.

This plan is for men and includes specific protocols on how to increase Testosterone Levels, reduce estrogen levels and lose body fat.

This plan includes:

-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support

-What artificial sweeteners to avoid

-How Poor Sleep can affect weight loss and performance

-Detailed nutrition and supplement protocols.

-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.

-Testosterone enhancing diet and exercise program.

-Cutting edge weight loss and recovery protocols.

-How to find, as use, your fat burning zone.

-How many calories you should be taking in.

-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid

A four-week nutritional plan for the person looking for a sound, balanced 'how-to-eat' for a one-month jump into better health. You'l feel so great after a month, there will be no going back!

Preparation suggestions are included in some meals and it's encouraged to make extra portions at dinner so as to eat the leftover portions the next day for lunch.

Macronutrient ratio is the focus over calories as well as BALANCE in terms of meal size and frequency of eating. There is also room for the occasional glass of red wine or piece of premium dark unsweetened chocolate, so as not to leave you feeling deprived.

Get ready to re-learn what FOOD is, and how to eat it!

Are you tired of not getting the results you want? Are you working out, eating healthy, but still not losing weight? Are you looking to get on the right nutrition plan? If so, Get Lean 1630 is for you! This 6-week meal plan is designed for the individual that is looking to get lean and healthy. This Get Lean meal plan averages approximately 1630 calories. Rest/non-workout days are approximately 1450 calories and workout days slightly higher. This plan is designed off of a 5-day per week workouts. If you choose to workout more, simply add the pretraining fuel I have Rx'd to that day. If on a given day you choose not to workout, simply omit the Rx'd pre-training fuel, and you will remain spot-on! The attached pdf files will provide you with proper nutrition principles, grocery shopping list, foods substitution list, restaurant eating tips, and more! I want to see you start to get an even better return on your investment of time. If you are ready, Get Lean 1630 is for you! Enjoy the journey!

Are you tired of not getting the results you want? Are you working out, eating healthy, but still not losing weight? Are you looking to get on the right nutrition plan? If so, Get Lean 2120 is for you! This 6-week meal plan is designed for the individual that is looking to get lean and healthy. This Get Lean meal plan averages approximately 2120 calories. Rest/non-workout days are approximately 2050 calories and workout days slightly higher. This plan is designed off of a 5-day per week workouts. If you choose to workout more, simply add the pretraining fuel I have Rx'd to that day. If on a given day you choose not to workout, simply omit the Rx'd pre-training fuel, and you will remain spot-on! The attached pdf files will provide you with proper nutrition principles, grocery shopping list, foods substitution list, restaurant eating tips, and more! I want to see you start to get an even better return on your investment of time. If you are ready, Get Lean 2120 is for you! Enjoy the journey!

This training plan is written to prepare you for your Half Ironman Triathlon

1.2 mile Swim | 56 mile Bike | 13.1 mile Run

This training plan is written to prepare you to finish your first Half Ironman. The weekly volume per week starts at 8 hours and will gradually move up to 12-14. You should already be consistently training 8-10 hours per week before starting this plan and ideally you should have completed some Olympic distance races in the past season

This plan is based on an annual volume of 500 hours per year, which won't necessarily mean an average of 10 hours per week. It will build to 14+ with recovery weeks at around 8 hours per week.

While it’s definitely possible to finish a Half Ironman Triathlon with fewer hours per week or fewer days per week than what you see here, I wanted to present a plan which emphasizes consistent buildup of hours to make your race day more enjoyable and less of a day of Swim-Bike-Walk.
 
I realize that every athlete has specific strengths, weaknesses, available hours, and other restrictions. Hopefully, you can adjust this plan to fit you well enough.

Dear Iron Distance Triathlete, you are embarking on an exciting triathlon goal, congratulations. This meal plan will assist you in staying properly fueled during your Iron Distance training. This is a 6-week meal plan that you can continue to repeat throughout your training. The meal plan is designed for a 6-day/week training plan with Monday as your rest day; you can adjust accordingly to match your lifestyle. Tu-Fr are designed for a 2-a-day training, for example, swim in the morning and run or bike in the afternoon. If you only train 1x/day, simply omit the 2nd in-training fuel that day. Saturday is designed for a long bike are B-R training and Sunday for a long run; again, switch these days if need be. This plan contains a nice balance of carbohydrates, protein, and fat and contains foods such as chicken, vegetables, wheat bread, pasta, nuts, nut butters, etc. I show you on this plan how to utilize 'food bottles' for high octane fuel during training! The fuel I rx for you for your weekend training is the same fuel you will utilize on race day. I am excited for you to get started with this meal plan. I wish you much success! Dream Big! Rick Kattouf

The "Low Carbohydrate Diet For Athletes" by Ben Greenfield is a guide for low carb fueling that includes complete instructions and a meal plan for an initial fat-adaptation phase, a low carb maintenance phase, an event week meal plan and event day fueling.

If you get this plan as part of the complete http://www.LowCarbTriathlete.com/lowcarbpackage, you not only getthis Low Carbohydrate plan for TrainingPeaks, but you also get Ben Greenfield’s “Low Carbohydrate Guide For Endurance Athletes" book, unlimited forum support to be able to ask your questions, and even discounts on very helpful supplements for supporting your low carb performance, such as UCAN Superstarch, MAP and Energy28.

Questions? E-mail support@bengreenfieldfitness.com

Looking to drop a few lbs while maintaining muscle

This is a complete 12 week fat loss plan designed by Get-Fit Guy Ben Greenfield as part of the Mighty Mommy Belly Burn project. It includes detailed workout instructions, a complete meal plan, and every tip and trick necessary to burn fat off your body as fast as possible.

You'll also get access to live, online fat loss workshops and workshop playbacks with Get-Fit Guy and Mighty Mommy, and everything you need to ensure you burn fat as fast as possible!

This is a complete 12 week fat loss plan designed by Get-Fit Guy Ben Greenfield as part of the Mighty Mommy Belly Burn project. It includes detailed workout instructions, a complete meal plan, and every tip and trick necessary to burn fat off your body as fast as possible.

You'll also get access to live, online fat loss workshops and workshop playbacks with Get-Fit Guy and Mighty Mommy, and everything you need to ensure you burn fat as fast as possible!

Welcome to the TeamKattouf 1/2 Iron Distance Triathlon Meal Plan for men. This plan has your everyday, meal by meal nutrition plus your pre/in/post training fuel. This meal plan contains a nice balance of carbohydrates/protein/fat from fruit, vegetables, breads, pastas, chicken, fish, nuts, eggs, etc. A pdf file is attached with food substitutions, nutrition tips and more. Get ready to be well fueld for optimum performance and recovery. Good luck!

Welcome to the TeamKattouf 1/2 Iron Distance Triathlon Meal Plan for women. This plan has your everyday, meal by meal nutrition plus your pre/in/post training fuel. This meal plan contains a nice balance of carbohydrates/protein/fat from fruit, vegetables, breads, pastas, chicken, fish, nuts, eggs, etc. A pdf file is attached with food substitutions, nutrition tips and more. Get ready to be well fueld for optimum performance and recovery. Good luck!

If you are looking to get energized, stay energized and get lean, this plan is for you. This plan averages between 1572-1615 calories per day and includes pre-training fuel for your workout days. This meal plan contains a nice balance of carbohydrates/protein/fat coming from fruit, vegetables, chicken, meat, fish, eggs, soy, nuts, etc. A pdf file is attached which has a food substitutuions list, nutrition tips and more! Enjoy this meal plan and good luck!

Welcome to the Get Fit! 12-week TeamKattouf meal plan. This plan will be valuable for a cyclist, runner and/or triathlete. It has a nice balance of carbohydrates, protein and fat and contains fruit, vegetables, meat, fish, nuts, eggs, etc. Get Fit! averages 2200-3000 calories per day and can easily be adjusted based on your training. Pre/Post/In training fuel is rx'd and can be modified based on your training volume and duration. This plan will teach you to adopt a great nutriiton lifestyle with a high eating frequency, proper nutrient timing and a great balance of carbohydrates and fat. If you are ready to be well fueled for optimum performance, recovery and body composition, this plan is for you. Are you ready to Get Fit!

Welcome to the OLY Triathlon 8-week higher calorie meal plan by TeamKattouf. This plan will keep you well fed and well fueld for premium performance and recovery. This plan keeps your meals well balanced with carbohydrates, protein, fat coming from breads, pastas, meat, fish, eggs, nuts, fruit, vegetables, etc. Aside from your 'everyday' nutrition, this plan also contains pre/in/post training fuel. This plan averages approximately 2200 calories per day. Good luck!

Welcome to the OLY Triathlon 8-week lower calorie meal plan by TeamKattouf. This plan will keep you well fed and well fueld for premium performance and recovery. This plan keeps your meals well balanced with carbohydrates, protein, fat coming from breads, pastas, meat, fish, eggs, nuts, fruit, vegetables, etc. Aside from your 'everyday' nutrition, this plan also contains pre/in/post training fuel. This plan averages approximately 1750 calories per day. Good luck!

Dear Ironman Triathlete! Thank you for stopping by. This 12-week Ironman meal plan is designed to keep you properly fueled for optimum performance and recovery. On this meal plan you will find all of your meals Rx'd each day... Breakfast, brunch, lunch, snack, dinner. In addition, you will find pre-workout, in-workout, post-workout fuel as well as race day fuel Rx'd on this meal plan. Since everyone's workout specifics and training plan for Ironman is different, you will have to make slight adjustments as needed to the in-workout fuel based on the specific workout you are doing on that day. This meal plan is designed for a 6-day per week work out, Monday being the rest day. Of course, you can make any day your rest day as you choose. This meal plan contains a nice balance of carbohydrates, protein and fat it contains foods such as beef, chicken, turkey, fish, vegetables, nuts, nut butters, bread, fruit, etc. Also, recommended nutrition supplements are Rx'd as well. In addition, you'll find a PDF file attached with many food substitutions enabling you to substitute the prescribed foods for another similar food if you choose. Good luck and enjoy!

Hello and thank you for stopping by. This meal plan is designed for a female who is looking to improve overall health, fitness and performance. This meal plan is designed for individuals who want to get lean, lose body fat/weight or maintain their current weight and for those who are goal setting to consume 1350-1600 calories per day. The average calories per meal is 271. (Workout days where you will consume a 'pre-workout fuel' will typically be higher in caloires) This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Only consume the pre-training/workout fuel on the days you workout. If you do not workout on a given day, omit the pre-workout fuel. This plan was designed by Best-Selling author Dr. Rick Kattouf, recently named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This is the “Streamline Your Nutrition 1” 4-week meal plan by TeamKattouf. Just like the title says, my goal was to design a very streamlined nutrition plan. Each day, including the pre-workout fuel, averages approximately 1500-1700 cals. By design, this meal plan has a variety, but, a streamlined approach as to the number of carbohydrate, protein, fat sources that are utilized. No matter what your goals whether it be body composition change or you are a professional athlete or somewhere in between, this meal plan will help to get you and keep you on track in terms of the proper eating frequency, the proper nutrient timing and the proper balance at every meal of carbohydrate-protein-fat. This meal plan contains nuts, fish, eggs, whole grains, vegetables, fruits, complex carbohydrates, etc. Enjoy this nutrition journey and I wish you the best of luck! This meal plan was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This is the “Streamline Your Nutrition 2” 4-week meal plan by TeamKattouf. Just like the title says, my goal was to design a very streamlined nutrition plan. Each day, including the pre-workout fuel, averages approximately 1900-2200 cal. By design, this meal plan has a variety, but, a streamlined approach as to the number of carbohydrate, protein, fat sources that are utilized. No matter what your goals whether it be body composition change or you are a professional athlete or somewhere in between, this meal plan will help to get you and keep you on track in terms of the proper eating frequency, the proper nutrient timing and the proper balance at every meal of carbohydrate-protein-fat. This meal plan contains nuts, fish, eggs, whole grains, vegetables, fruits, complex carbohydrates, etc. Enjoy this nutrition journey and I wish you the best of luck! This meal plan was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This plan is designed for a male who is looking to improve overall health, fitness and performance. This meal plan is designed for individuals who want to get lean, lose body fat/weight or maintain their current weight and for those who are goal setting to consume 1900-2400 calories per day The average calories per meal is 374. (Workout days where you will consume a 'pre-workout fuel' will typically be higher in caloires) This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Only consume the pre-training/workout fuel on the days you workout. If you do not workout on a given day, omit the pre-workout fuel. This plan was designed by Best-Selling author Dr. Rick Kattouf, recently named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

This program is designed to be an easy to use version of the P90X nutrition plan that comes with the program P90X.

This one-week, 100% Paleo, travel-friendly plan will serve you time and time again for many trips, serving, in effect, as a multi-week plan. Mix and match the meals according to which restaurant you're closest to at any particular time. Great for traveling executives on business trips, as well as families on the road. Learn how to make the best choices at the most unlikely places that you'll encounter while away from home. Including modified actual menu items from the top-ten rated "Healthiest Fast Food Places Across the US", as well as foods easily found and assembled in the grocery store to convience shops, you can make it easy on yourself to keep your healthy eating on track while away from home. While it may not be your normal dose of fresh, local & organic- you can keep yourself from straying away from the core Paleolithic Principles.

Have you integrated Paleo Living into your diet, but find you are at a loss when you try to pack your children's lunches?

Keep yourself from falling into the trap of resorting to fried or processed foods that, unfortunately, are options at many schools these days. This one-week plan can turn into months of ideas for meals that are easy to prepare, carry and eat for children of any age!

Parents can follow the breakfast and dinner suggestions, too, assuming those meals are eaten at home, as well as weekend meals.

Some dinners are the next day's lunch; and you can mix and match the snack ideas to suit your kids palate. Ideas range from more traditional 'apple with sliced turkey' to more creative 'shrimp & seaweed' to accomodate all taste buds.

You can vary the portion sizes based on your children's age & size- or contact me for help in that matter!

The "Paleo Kids" Plan, plus a lunch tote and ice pack are all you'll need to send the kids off to school stocked with sound nutrition for the day!

This plan is for age-group triathletes looking to be at an optimum weight by the start of their racing season. The plan is a realistic and healthy dietary plan that focuses on increasing consumption of fruits and vegetables while consuming sufficient protien to maintain a healthy weight.

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour detailed plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? What to do the last hour pre race?
You train hard! Back it up with proper nutrition and power to the podium!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? What to do the last hour pre race? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast?
Timing of pre race nutrition?
You train hard! Back it up with proper nutrition and power to the podium!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!

THE RACE DAY POWER PLAN!
Racing a Centurion? Road Race? Gran Fondo? Triathlon? Mtn Bike Race? Any endurance event? Don't leave your success to chance!
RACE DAY is a detailed 48 hour meal plan for your weight that will set you up for nutritional success!
This plan will supply you with detailed meals for the day before your race, the morning of the race and nutrition during the race.
A detailed pdf will come with your plan, outlining your to do list both PRE RACE DAY AND RACE DAY. No details are left out!
When to have caffeine? Beet Juice? Breakfast? Hydration? Find out HERE!
You train hard! Back it up with solid nutrition and power to the podium!! Get your RACE DAY PLAN TODAY!

Getting close to one of the most significant days of your life and want to be sure you look your best? Follow this plan for six weeks and get more lean, have higher, more consistent energy levels and walk down the aisle as the most beautiful bride that you were meant to be! Five balanced meals, all based on healthy, WHOLE foods are featured in this plan with an emphasis on macronutrient ratio and timing of eating. Lots of veggies, fruit, lean proteins and healthy fats make up this delicious and easy to follow regime.

Honeymoon- here you come!

A 1,600 KCal per day plan, based on Paleolithic Eating Principles.
This plan is for you if you want to lose weight get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 1,600 Kcal per day of balanced, delicious, HEALTHY meals!
-Five 320 KCAL meals, including breakfast, lunch, dinner & snacks.
-Tonight's dinner= tomorrow's lunch (save prep time!)
-Easy to follow preparation suggestions.
-All meals are balanced with regard to macro nutrient ratios (Fat/Pro/Cho).
-All meals are composed of WHOLE FOODS. Nothing processed.

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information: www.nellstephenson.com

An 1,800 Kcal per day plan, based on Paleolithic Eating Principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 1,800 KCAL per day of balanced, delicious, HEALTHY meals.
-Five 350-kcal meals per day, including breakfast, lunch, dinner & snacks.
-Tonight's dinner= tomorrow's lunch (save prep time!).
-Easy to follow preparation suggestions.
-All meals are balance with regard to macronutrient ratios (Fat/Pro Cho).
-All meals are composed of WHOLE FOODS. Nothing processed.

For more information: www.nellstephenson.com

A 2,000 Kcal per day plan, based on Paleolithic eating principles. This plan is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a new lifestyle of eating!

Key features include:

-Five 400-calorie meals per day, including breakfast, lunch, dinner and two snacks
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow preparation ideas
-All meals balanced with regard to macronutrient ratios (Fat/Pro/Cho)
-All meals are composed of WHOLE FOODS. Nothing processed.

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information: www.nellstephenson.com

A 2,200 Kcal Per Day Plan, based on Paleolithic Eating principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 2,200 Kcal per day of balanced, delicious, HEALTHY meals.
-Five, 440 calories meals per day (on average), inluding breakfast, lunch, dinner & two snacks.
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow recipes
-All meals are balanced with regard to macronutrient ratios (Fat/Cho/Pro)
-All meals are composed of WHOLE FOOD (nothing processed)

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information:
www.nellstephenson.com

A 2,400 Kcal Per Day Plan, based on Paleolithic Eating principles.

This is for you if you want to lose weight, get lean, have more energy, feel the best you've ever felt and experience a whole new lifestyle of eating!

Key features include:

-An average of 2,400 Kcal per day of balanced, delicious, HEALTHY meals.
-Five, 480 calories meals per day (on average), inluding breakfast, lunch, dinner & two snacks.
-Tonight's dinner = tomorrow's lunch (save prep time!)
-Easy to follow reccipes
-All meals are balanced with regard to macronutrient ratios (Fat/Cho/Pro)
-All meals are composed of WHOLE FOOD (nothing processed)

Try eating this way for six weeks and you'll feel the best you've ever felt!

For more information:
www.nellstephenson.com

This plan is designed for a male who weighs approximately 200-225 pounds. This meal plan is designed for individuals who are interested in losing body fat/weight or maintaining their current weight and who are goal setting to consume approximately 1800-2000 calories per day. This meal plan averages 1873 calories per day. This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Workouts are suggested to be performed 3 days per week during weeks 1-4, approximately 45 minutes of exercise; 4 days per week during weeks 5-12, approximately 45 minutes to 1 hour of exercise.

This meal plan is designed for the individual that is goal-setting to eat gluten free. Be sure to carefully read labels on all foods you consume in order to ensure traces of gluten and/or wheat are not present; as you do not want to exacerbate your condition. Also, be sure to check with your physician as to which foods are contraindicated based on your gluten intolerance. This meal plan averages 1,402.5 calories per week. Be sure to adjust calories as needed based on your goals, nutritional needs, amount of training, etc. This plan contains foods such as nuts, fruits, cheese, fish, lean beef, lean pork, chicken, gluten free pasta, gluten free cereal, gluten free pasta, gluten free bread, spelt bread, vegetables, spinach, etc. Be sure to check all foods you consume to ensure they are wheat and gluten free. Feel free to call or email with questions to see if this plan is right for your needs and goals, rick@rickkattouf.com, 864-382-8486. Enjoy eating gluten free!

If your goal is competing in sprint and/or Olympic distance triathlons, this meal plan will suit you well as a female triathlete. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed, nutritionally, as rest days. Your rest days will contain approximately 1400-1600 calories. The average weekly calories on this plan is 2,075. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best!

This 12 week meal plan is designed for the individual interested in gaining good quality weight. It is a progressive increase in calories over the 12 weeks from approximately 2750 calories to 3650 calories. I realize it can be very challenging for some athletes to increase size and strength. This nutrition plan will assist in bridging that gap. Parents, you can be assured that all foods and supplements (weight gain powders and energy bars) prescribed on this plan are safe for children of all ages (teenagers, pre teens, etc.). This meal plan in conjunction with a sound training program can be a winning combination!

If your goal is competing in a 5k or you just want to workout 5 days per week, this plan is for you. this meal plan will suit you well as a male between 155-180lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 2000 calories. The average weekly calories on this plan is 2,332. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick

If your goal is to get leaner, compete in a 5k, or you just want to workout 5 days per week, this plan is for you. This meal plan will suit you well as a male between 190-225lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 5 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 1850-2050 calories. The average weekly calories on this plan is 2,042. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick

If your goal is to get lean, compete in a 5k, or you just want to workout 5-6 days per week, this plan is for you. This meal plan will suit you well as a female between 125-160lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 6 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Sunday. Your workout/training days are on Monday through Saturday. Your rest days will contain approximately 1300-1400 calories. The average weekly calories on this plan is 1485. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick

This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the male weighing approximately 155-180 pounds and is looking to maintain their weight or lose body fat/weight. This meal plan averages 2422 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and approximately 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').

This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the female weighing approximately 120-145 pounds and is looking to maintain their weight or lose body fat/weight. This meal plan averages 1795 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').

This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the female weighing approximately 150-175 pounds and is looking to lose body fat/weight. This meal plan averages 1684 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').

Welcome to the 8-week pesce-vegetarian athlete plan. This 8-week meal plan is designed for the pesce-vegetarian (pescetarian) who is training for a triathlon, running, cycling, etc. This plan averages 1964 calories per day(this does not include pre/in training fuel). This meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, soy, protein powder, etc.

This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.

This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). This plan contains a higher amount of calories as compared to the other pesce-vegetarian plan. This plan averages 1964 calories per day. As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.

Welcome to the TK9R-A: TeamKattouf 12-week meal plan. This plan is designed for anyone looking to get lean and healthy. For those of you training at 9Round (www.9round.com), training for a 5k, training for a 10k, training for general fitness and health, or any combination of the above, this meal plan is for you! (Please consult your physician prior to starting any training and/or nutrition plan). This meal plan is ideal for a female weighing between 125-160lbs who is goal-setting to maintain their current level of health and fitness or goal-setting to improve overall health and fitness. This plan is designed as a 5 day/week workout plan, with Monday and Friday as your rest day. If you choose to workout more than 5 days that is perfectly fine. In the attached document, I will explain how to adjust appropriately. The TK9R meal plan is very well balanced with carbohydrates, protein, and fat. This plan contains fruits, vegetables, nuts, etc. This meal plan averages 1601-1673 calories per day. The rest days are approximately 1400 calories. Your TK9R-A meal plan includes a grocery shopping list, food substitutions guide, restaurant eating guide, and general nutrition tips. Enjoy your journey to becoming Forever Fit!

Welcome to the TK9R-B: TeamKattouf 12-week meal plan. This plan is designed for anyone looking to get lean and healthy. For those of you training at 9Round (www.9round.com), training for a 5k, training for a 10k, training for general fitness and health, or any combination of the above, this meal plan is for you! (Please consult your physician prior to starting any training and/or nutrition plan). This meal plan is ideal for a male weighing between 180-215lbs who is goal-setting to maintain their current level of health and fitness or goal-setting to improve overall health and fitness. This plan is designed as a 5 day/week workout plan, with Monday and Friday as your rest day. If you choose to workout more than 5 days that is perfectly fine. In the attached document, I will explain how to adjust appropriately. The TK9R-B meal plan is very well balanced with carbohydrates, protein, and fat. This plan contains fruits, vegetables, nuts, etc. This meal plan averages 2016-2139 calories per day. The rest days are approximately 1900-2000 calories. Your TK9R-B meal plan includes a grocery shopping list, food substitutions guide, restaurant eating guide, and general nutrition tips. Enjoy your journey to becoming Forever Fit!

Welcome to the Top Of The World: Alaska's Bush Communities Meal Plan by TeamKattouf! Utilizing the limited resources of living in the Northern most city, this meal plan is designed to help you get on track to proper eating. Utilizing the principles of frequency, timing, macronutrient combinations, total calories this plan will keep you satiated and well fueled for whatever the day holds. Good luck and enjoy! TeamKattouf

This meal plan is designed by trainer and nutritionist Ben Greenfield for men and women who desire fat loss, clean energy, and a lean healty body, but who have a desk job or career that is primarily sedentary. There is no specific diet that is adhered to, but rather a combination of raw, holistic and Paleo techniques.

The plan is designed to be practical and easy to apply in the workplace or office, but still includes advanced fat-stripping and healthy body techniques from nutritionist Ben Greenfield, including carbohydrate tapers, caloric cycling and allergen avoidance, along with nutrition supplement advice.

This plan is perfect for office workers or corporate employees who want to lose weight or maintain a healthy body, who are still trying to workout each day, and who are also interested in having the energy to be active "weekend warriors".

This plan can easily be combined with 12 Week Total Body Fitness For Men & Women.

This can be used as a weight loss program or as a training plan for a Tough Mudder, Mud Run, Spartan Race or any type obstacle course race.

Train about one hour 4 days during the week (Monday- Thursday). Friday and Sunday off, and then training on Saturday.

This is part of the Fatman To Ironman Series by Dr Jeff Banas. This plan includes a 30min personal consultation Dr. Banas ($200.00 Value) where you can discuss any questions you may have about the training, nutrition, supplements, etc.

Includes detailed nutrition and supplement protocols.

This 15 week plan includes:

-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com

-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.

- Cold Thermogenesis Protocols

-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)

- Low Thyroid/Metabolism Support

-What artificial sweeteners to avoid

-How Poor Sleep can affect weight loss and performance

-Testosterone enhancing supplement protocols.

-How to find, as use, your fat burning zone.

-Detailed nutrition and supplement protocols.

-Recovery and self myofasical release sessions.

-Includes cutting edge weight loss, recovery and strength training diet and supplement protocols. No fad diets or gimmick supplements here.

These meal plans are designed to help you lose between six and eight pounds in four weeks as long as you follow the triathlon training plans provided. Each day’s nutrition has been carefully designed around the training, giving you plenty of energy while helping you shift excess pounds. There are no junk foods here, so every calorie will help boost your recovery and make you feel healthier than ever. All you need to do is follow it for one month.
NUTRITION: Grams of fat and calories are not given, because they can be misleading (ie some fatty foods are healthy - eg nuts) - so it is not a diet for obsessives. It combines healthy food with healthy training and is a permanent lifestyle approach rather than a temporary fad diet. All meals and recipes are provided. Separate portion sizes are given for men and women.
TRAINING: The training plans can be started any time (along with the meal plans) and will build your fitness for a Sprint or Olympic distance triathlon. They are better suited to new or occasional triathletes. Minimal requirements are that you can swim non-stop for at least 10 minutes, cycle at an easy pace for an hour and jog for 30 minutes (but not all on the same day - yet!).