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Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 3!

Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. On your first rest day Kris will take you grocery shopping.
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It's your first rest day on Kris Gethin's 12 week transformation program. Make sure to stretch and do your cardio. Plus, join Kris as he goes shopping for clean, lean foods that will fuel your transformation diet. Learn how to navigate the grocery store to get only the best foods for your nutrition plan.

Week 1, Day 3: Nutrition And Shopping list
Watch The Video - 11:41


Expert Nutrition Advice – Learn The Ropes

Don't Be Afraid Of Carbs

  • Carbs are your body's preferred energy source and consuming the right types of carbs will keep your metabolism firing at its optimal level.
  • During your transformation, you should eat slow digesting carbs which are oats, rice and sweet potatoes/yams.
  • If you prefer your rice to be more moist, reach for the short grain.

The Types Of Meat You Should Eat

  • When buying poultry reach for the breast – you'll get a much leaner cut.
  • You want to get lean sources of meat so reach for the lean cuts of beef such as the eye of round.
  • If you have a meat grinder at home you can grab the eye of round roast to make your own lean ground beef.
  • Beef tenderloin can tend to have a lot of visible fat but if you cut that away you're left with good lean meat.
  • Tilapia doesn't have much of a taste – so if you don't like the fishy taste, tilapia may be the perfect type of fish for you.

Be Prepared – Proper Food Preparation

  • Cook all your meals for the following day so you can easily grab them in the morning.
  • If you don't already have some, buy tupperware containers so you can transport your food.
  • Measure your food portions with a food scale, or compare it to the size of your fist for quick and easy measuring.
  • If your food is too bland, add some spices such as ginger or cayenne pepper.
  • Grilling your food will reduce the amount of fat you have to drain away while cooking, and will prevent the fat from being absorbed back into it.
  • Use a cooking spray rather than butter while cooking to prevent large amount of fats to your diet.

Additional Tips To See Results

  • Eat before you go shopping so you don't buy based on hunger.
  • Keep fiber in your diet to remain regular and keep your metabolism firing.
  • Carry a gallon size jug of water with you – this will ensure you are getting enough water throughout the day.
  • Coffee is not required for this transformation, but if you need that extra energy boost it may help.

Don't Forget Your Cardio!

  • Even though this is a rest day make sure you do your cardio in the morning and evening.
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Related Articles

About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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DavidJBLOCK

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DavidJBLOCK

Can I substitute tilapia for flounder or pollock or even shellfish? I'm allergic to tilapia for some reason.

Dec 30, 2011 8:34pm | report
 
Kaged Muscle

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Kaged Muscle

Flounder, Cod, Orange Roughy, Seabass are all good

Jan 5, 2012 1:44am | report
jchz

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jchz

During the cooking part all of the containers are full of pasta. Is wheat pasta a suitable carb source too?

Jan 11, 2012 3:20pm | report
joshuaeric

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joshuaeric

Do we take the yohimbe and the l-carnatine and the green tea today?

Jan 25, 2012 6:23am | report
schultz1919

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schultz1919

Why no milk?

Jan 7, 2013 4:09pm | report
schultz1919

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schultz1919

Why no milk?

Jan 7, 2013 4:09pm | report
elitefitness89

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elitefitness89

No milk because it is fatty, the purpose of this is to be low on fat so your body can burn stored fat not the fats your ingesting.

Mar 20, 2013 4:18pm | report
ad3l997malik

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ad3l997malik

i eat salmon ....

Jul 31, 2013 7:39am | report
sbelekevich

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sbelekevich

The real reason for not having milk on a fat burning diet is because it is high in SUGAR. (You can always get skim milk to avoid the fat.) Also, whenever you can get your calories from solid foods instead of liquid food, it increases the amount of calories burned to digest the food, which, obviously, is the aim of a fat burning diet.

I have done this program before and had milk with breakfast without any problems, you just need to be sure to account/adjust for it in your total daily intake.

Oct 1, 2013 8:19pm | report
evanb143

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evanb143

This is a great plan, I started the 1st. My only problem is it dont tell you portion sizes. I think I have read enough to figure it out. However, beginners might have a hard time!! Good luck to all you guys out there build em big this year,.

Jan 2, 2012 10:14am | report
 
packniam

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packniam

In the introductory video he says to use portions about the size of your fist.

Jan 5, 2012 2:19pm | report
HeadBroski

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HeadBroski

In Kris Gethins book he says portions are based on your fist. He goes on to say that it comes out to be about 6 oz. of meat, about 3/4 cups of carbs, and 1 cup of vegetables. Hopefully that helps because it helped a lot for me.

Mar 14, 2012 1:07pm | report
Predaphin

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Predaphin

When I started the program, I used the size of my fist to measure my food. But as I got deeper into the program, I decided to measure my carbs only just so I know when and how much I should cut from my portions if I plateau. I started off with a cup of carbs and evenutally cut down to 3/4 cup.

Jul 29, 2012 10:17am | report
DFWblue

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DFWblue

this is confusing for most people 9including me) because "fist size" is different for different foods, also he is CONSTANTLY contradicting himself in videos. For example, a chicken breast is like the size of my whole hand but a filet of tilapia is also but its much thinner... sort of feel like God made the portion sizes by making those animals those sizes... also what is a fist size portion of rice? The area of your fist and thickness? He says to use 1 cup of rice (still dont know whether thats cooked or uncooked, and it is 2x the serving suggestion)That is like two of my hands open and splay fingered... Again is that dry or cooked? Does it change even?
A sweet potsato is the size of my fist yet a 100 gr serving is often only half a sweet potato.
Amounts for eggs are not given and the scrool bars on everythnig goes from 100 gr to 1 cup or one breast.... it can be confusing.
"Fist size" does not apply evenly to all foods obviously...
Presumably measuring on a scale is the best bet, but again the multiple options n the scroll bar, the discrepencies between manufacturer serving sizes and his own discrepencies between the initial video, daily videos and nutrition plan is confusing to people...

Feb 28, 2013 9:37am | report
trickmyers

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trickmyers

ball your hand into a fist. That is the size your "fist" portion should be.

We aren't in kindergarten any more, we should have the cognitive skills to estimate "if I balled that tilapia up, it should be roughly the size of my fist." Same goes for oats, whatever. think rough volume/area. This is an estimation. if you want to get precise, get a food scale and go that route.

After you get the fist portions down, adjust according to what your body dictates... add or subtract more carbs, protein, etc (I always make sure to carb up before leg day, then taper off through the rest of the week before carbing up again).

Jan 10, 2014 6:31pm | report
tboust

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tboust

im pumped and ready to go. I was hoping some knows the protions sized for everything.

Jan 2, 2012 2:56pm | report
 
Kaged Muscle

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Kaged Muscle

As I mention in the series - just measure against your fist

Jan 5, 2012 1:53am | report
AMD64

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AMD64

In Kris Gethins book he says portions are based on your fist. He goes on to say that it comes out to be about 6 oz. of meat, about 3/4 cups of carbs, and 1 cup of vegetables. Hopefully that helps because it helped a lot for me.

Mar 19, 2012 11:13pm | report
Predaphin

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Predaphin

You can measure against your fist, or start off with 1 cup, or if you want to get needier go to swole.me

Jul 29, 2012 10:19am | report
adrianzapari

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adrianzapari

@krisgethen, kaged muscle, you say a fist size but on this video you say that you use a food scale.. I really want to start this program but the nutrion part is way toconfussing for me..

Apr 23, 2013 3:10pm | report
samfre419

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samfre419

I'm no expert, but I Love this plan. Finished the plan just before Thanksgiving, and the results are unbelievable. I started with 8 oz. of meat, cup of carbs, and a cup of greens per serving. That was too much to eat eight times a day, so I dropped to about 5-6 oz of meat, 1/2 cup of carbs, and a cup of greens per serving. Kept this diet from about week two on to finish. With steak/chicken and brown rice eight times a day, the calorie count is well over 4000, and I was still hungry.

About the fish, I ended up cutting out the fish entirely after about week four. I could not figure out a way to make the tilapia palatable or re-heatable, so it had to go. Replaced with salmon for a few weeks, but eventually just cut it out and compensated for it with more chicken/steak/turkey/eggs and that worked better for me. Towards the end of the videos, Gethin shows a recipe for shrimp salad, so I guess shellfish is not totally out of the question.

Good luck, fellas. Keep to the program as closely as possible and you will not be disappointed.

Jan 2, 2012 9:31pm | report
 
Smuthoperata

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Smuthoperata

Thank you for that encouragement....if you're willing to try tilapia again I have a great spice mix for you.....salt, paprika, garlic powder, white pepper, and parsley......sprinkle that on top and it tastes great!

Jan 11, 2012 8:45am | report
beckmiller

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beckmiller

thanks for the info man this is a great help. but do we still pre and post workout on off days?

Sep 7, 2012 5:46am | report
livestrong013

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livestrong013

do u know if this plan made leaning more towards men or do portions and all the food fit for a female as well?

Apr 15, 2014 7:14pm | report
endritb

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endritb

Hej Kris, Great plan by the way. I'm following your 12 week program and I must say I've felt so enthusiastic. I'm currently on day two so wish me luck :).

Jan 3, 2012 1:24pm | report
 
Showing 1 - 25 of 596 Comments

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