Bare Minimum Training
Chapter 3: "Proper" Nutrition
Table Of Contents:
- A Reason to Change
- "Proper" Nutrition
- Special Note to Women
- The BMT Progressive Resistance Training System
- The BMT Moderate Aerobic Exercise Regimen
- The Bare Minimum Training In-house Workout
- The Bare Minimum Training Shed Workout
This is where over 99% of us screw up. I'll be totally honest. Even I screw up from time to time. Hell, if I look at food the wrong way or smell it, I put on fat weight by the second! The worst part is there is so much misinformation and hype out there, nobody really knows what "proper nutrition" or "eating right" really is.
Most people think that, to lose weight, they must stop eating altogether. Thinking this way is totally wrong since this will slow down our metabolisms - precisely what we don't want. Another way people think they're "eating right" is having fruit and coffee for breakfast, a salad for lunch and a bowl of pasta for dinner. Nope, that's not the answer either. A lot of people don't eat all day and save themselves for one huge meal at night! That's wrong too!
So the million-dollar question is, what is proper nutrition? OK... in a nutshell, my idea of proper nutrition is anywhere between four to six portion controlled balanced meals about every three hours throughout the day. A portion is about the same size you would get in an airline meal. Hey - wait a minute! I didn't say it had to taste like airline food, but the portion is about the right size.
A Balanced Meal:
- Skinless chicken breast
- Skinless turkey breast
- Lean red meat (beef, veal, center cut pork)
- Cottage cheese (low fat)
- Egg whites
To break down portions even easier, think of your fists, a fist of protein, a fist of a starchy carbohydrate and a fist of a fibrous carbohydrate. Eating this way throughout the day will boost our metabolic rate and that is what we want! Check out the Bare Minimum Training Food List below for a concise list of healthful food options for each category.
Eating Every Three Hours:
You might be asking, why eat every three hours? Well, if you think about it, we all used to eat every three hours. I know, I know, now you think I've lost it, right! But it's true, we all used to eat every three hours. When you ask? When we were newborn babies! When do babies cry? When they're hungry or wet, right? Well, just like clockwork they cry just about every three hours to eat. Do you know when we build the leanest muscle and lose the greatest amount of fat?
From the time we are born until we are about five years old! So why do we get away from eating every three hours? The operation of our society has imposed a three meal a day regimen to provide structure. This happened as soon as we went to school, right? Think about it, by the time we are in pre-school, we start the basic three meals a day. Breakfast, lunch and dinner. Where did this come from? I don't honestly know, but it doesn't help our quest to transform our bodies.
- 7:00 am - egg whites and English muffin (or toast)
- 10:00 am - cottage cheese and apple
- 1:00 pm - chicken pita sandwich
- 4:00 pm - one-slice of cheese and yogurt (low sugar /fat free)
- 7:00 pm - turkey, sweet potato, peas and salad
You see we have to think of our body as if it were a campfire. If there is no wood on the fire, the fire won't continue to burn. If you continually add wood when it gets low the fire will continually burn. That's what we want our metabolisms to do...continually burn, we accomplish this by continually feeding our bodies portioned controlled balanced meals every three hours, yes just like when we were all babies. We all must get back to this basic and natural state. I can already begin to hear the "excuses" starting. You know the ones:
"I have no time to eat,"
"I'm too busy at work,"
"I'm too busy with the kids."
Believe me, I've heard them all! Listen, I know it's not easy but try it for at least 3 weeks so then it will become a habit; also go back to your Compelling Reason to Change - proper nutrition is key and you have to do it to succeed - be better than everyone else and rise to the occasion.
It's really not that hard, but for those of you that are still finding this difficult, try to break it down like this: shoot for your basic three meals - breakfast, lunch and dinner. Then just add a mid morning meal, and a mid afternoon meal.
Here is an example:
In the above example, we were able to fit five meals in. There will be times when the meals all don't have a starchy carbohydrate and a fibrous carbohydrate- that's ok; we can't be "perfect" all the time. We are seeking constant improvement over time not perfection, but we do want to shoot for at least one source of a carbohydrate, either starchy or fibrous and always a protein with every meal.
I know first hand trying to have a real food meal for every meal can be unrealistic for some people. You might ask, "Where is the Bare Minimum in this?" Well, when you really don't have the time for real food, you can "supplement" with a meal replacement. The good news these days is a lot of quality MRPs (meal replacement powders) are on the market today.
Just find a good company and one that tastes good to you. Go to the Bodybuilding.com Store, they sell a lot of different brands and flavors of MRPs. I'm talking about a good quality nutritious meal replacement. Here's a list of some company's I choose from time to time:
(Men, look for one with 250-300 calories and women look for one with about 190 calories)
Just make sure you're eating a real food meal or MRP every 3 hours. If you can do it with all food, that's even better. Remember an MRP is a supplement. Supplement means addition to. So only use MRPs if you can't get real food every meal. Another supplement that has become the rage are bars dubbed "energy" or "meal replacement".
View Meal Replacements Sorted By Top Sellers Here.
These should be avoided, especially in the beginning of the program. They tend to be somewhat high in fat and simple carbohydrates. Some are glorified candy bars. In fact, the shakes are far more nutritious. That is not to say there aren't some good ones; read the labels and choose carefully. They are fine in a pinch but don't include as part of your regular nutrition plan.
I haven't really talked that much about calories yet. That's because I really don't actually count my calories and I also teach my clients not to count calories. As long as you're following Portion Control every three hours, you should start to see a difference in your bodies in three to four weeks - if and only if you are Consistent. But for those of you that want to know... men should be looking at about 300-400 calories per real food meal and women should be looking at about 200-300 calories per real food meal.
I would say portion controlled balanced meals are over 90% responsible for a successful body transformation, and being 99.999% consistent with your nutrition makes for an Extraordinary Body Transformation!
Staying The Course:
So what am I really saying here? What I'm saying is that if you want to change your body...really, really change your body...you must stay the course on this nutrition plan for a good 10 to 12 weeks! I know some preach one cheat day a week, but I don't. What I suggest to my clients is, "Don't have a predetermined cheat day!"
Rather keep on eating properly until you can't take it anymore and cheat that particular day, and only for that one day. Don't beat yourself up, just get right back to "proper nutrition" the very next day, and don't cheat for another week or so, this way your body transformation will happen that much quicker. Now if you're the type of person that must cheat once per week, I suggest you not make it a certain day.
Just make it a day you're going out to eat or celebrating something. Just remember to get right back to proper nutrition the very next day! For those of you who have to eat out a lot for business, it is still possible to follow the basic elements of Proper Nutrition. Don't order appetizers. Stick with fish, chicken, or lean red meat for a main course.
Restaurants tend to give big portions so be sure to use portion control and don't eat all of it. Bring some home for a meal for the next day. For those of you who have young children and "have to" frequent the fast food establishments just stick to your basic chicken salads and/or chicken sandwich with no special sauce!
If your "Compelling Reason" is indeed important enough for you. Then, you can do this! Also, I should mention what to drink. Water, water, water and more water. Did I say water? Shoot for about 16 oz. to 20 oz. with every meal. You can always drink all the "diet" drinks you want, crystal light, diet soda, diet ice tea, coffee with no sugar. All these contain no calories so they won't put weight on. I personally love Diet Dr. Pepper... I practically live on the stuff. That and water.
Water, water, water, everyone needs to drink more water. Water is life!
Let's get back to the cheat meal. The reason I stress to try not to cheat with meals is because our bodies have been over weight for so longit's going to take that much longer to take it off. Think of it this way: the hardest part of a Space Shuttle flight is to take off and overcome the earth's gravity.
So it uses rocket boosters to supply the extra thrust required. Once the Space Shuttle breaks away and reaches orbit, it's on cruise control and doesn't need the rocket boosters anymore. So in the beginning our bodies need as little cheating as possible and once we get to where we want to go (our goal weight) then we can add cheat meals on a regular basis...but keep it to once per week!
Also keep this in mind. If I asked you to choose between proper nutrition, weight resistance training, and cardiovascular exercise, and you can only choose one to change your body, what would you choose? The correct answer is proper nutrition. If you just eat correctly and do no weight resistance training and no cardiovascular exercise your body would still change for the better.
However, if you want the Extraordinary Body Transformation, you need all three action strategies:
Don't forget the other two strategies, which are of the mind:
Copyright © Bill Belfert, Managing Member Bare Minimum Training LLC. All rights reserved. No liability is assumed by Bare Minimum Training LLC., Nor the author for any information contained herein. This text does not provide medical advice. Specific medical advice should be obtained from a doctor. Bare Minimum Training LLC. advises all to consult a physician and gain medical clearance before you begin any new nutrition, exercise, or dietary supplement program. Results are not typical. Any application of the techniques, ideas, and suggestions in this book is at the reader’s sole discretion and risk.