12 Week Lean Body Trainer
Nutrition Overview

Welcome to your 12 Week Lean Body Challenge! Watch this Nutrition Overview and your personal trainer, Lee Labrada, will explain the principles of the Lean Body diet plan. Learn about portion size, meal frequency, foods you can eat, foods to stay away from and more!

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Don't forget to watch the other overview videos before starting your 12 week transformation!

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The B.A.N.E.X. Nutrition And Exercise Table.

How Much Will You Eat?

• You will be switching from the standard three meals a day to three primary meals and 2 mini meals.
• You will be consuming 1g of protein per pound of bodyweight per day and 1-1.5g/lb of carbs.

• Your portions should be the size of the palm of your open hand. Your carbs should be about the size of your closed fist. There are no limitations on Veggies.

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You Will Be Switching From The Standard Three Meals A Day
To Three Primary Meals And 2 Mini Meals.

What Will You Eat?

Use the Lean Body Program's Rule Of Thirds: Cover a third if your plate with lean protein, a third with complex carbohydrates, and a third with vegetables, fruit, or salad.

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The Lean Body Program's Rule Of Thirds.

Suggested Foods:

Lean Proteins:

• Fish
• Chicken
• Turkey

You can occasionally have lean cuts of Red Meat.

Complex Carbs:

• Brown Rice
• Whole Oats
• Beans
• Sweet Potatoes
• Whole Wheat Pasta

Vegetables:

• Broccoli
• Spinach
• Asparagus
• Peppers
• Tomatoes

Fruit:

• Apples
• Oranges
• Berries
• Grapefruit

Fats:

• Olive Oil
• Flaxseed Oil
• Avocado
• Nuts
• Fish

What Can't You Eat?

• Stay away from unhealthy dressings, dips and butter.
• Steer clear of Saturated and Trans Fats found in processed food.
• Don't fry your foods in butter or oil.
• Stay away from high sodium, high sugar sauces such as Soy Sauce and BBQ Sauce.
• Stay away from Hydrogenated Oils.
• Stay away from Lunch Meat, Cheese, Fries, Chips, Ice Cream, Mayonnaise.

Beverages:

• You will be cutting out Soda and Alcohol altogether in the coming weeks.
• Drink at least 10 cups of Water a day, maybe more if you are doing intense exercise.
• You can drink Tea or Coffee as long as you stay away from sweeteners and high fat Creamers.

Resources:

Click Here For A Printable Version Of Cheat Alternatives.

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