Saratoga Peak Performance
30 Gick Rd.
Saratoga Springs, NY 12866
Phone: 518-505-9542
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“Abs aren’t made in the gym, they’re made in the kitchen. What you put into your mouth is far more important than what you put into your workout.”

 

The Abs Diet, Zinczenko

“Nutrition and diet control 75% of weight loss and changing your body composition”. The greatest workouts in the world will never trump poor nutrition.”

“Give yourself your BEST BODY and highest level of health ever in half the time you’ve been putting into your fitness.”

BEACH READY NUTRITION RULES

  • Eat 5 to 6 portioned-controlled meals EVERY day
  • Consume your meals within three hours of one another
  • Drink 8 glasses of water every day
  • Eat Fiber-rich Veggies throughout the week
  • Complex carbs – sweet potatoes, brown rice after your workouts
  • Think “Lean & Green”…make every dinner a lean protein with two veggies
  • Avoid Refined Carbohydrates (enriched bread, pasta, crackers, chips, pancakes)
  • Use Virgin Olive Oil – Avoid majority of salad dressings
  • Eliminate Saturated Fat/Trans Fats: Eat only lean meats and minimize dairy
  • Make lean protein your friend: builds muscle and keeps you full and satisfied
  • Eat salmon and tuna for omega-3 fatty acids to speed metabolism

FOOD TRAPS

  • Avoid “whole wheat blend”…it’s still essentially enriched floor
  • Avoid most “low fat” foods.. only needs to be 1/3 less fat to be labeled low fat
  • Don’t skip meals EVER…you’ll increase hunger and overeat the wrong foods
  • Give up the soda…tons of sugar and diet sodas cause bone loss
  • Alcohol…slows your metabolism and you’ll tend to consume fatty snacks
  • Manage the 7-11pm “danger zone”…eat sugar-free jello or frozen protein pops

DAY 1
Meal 1: 3 or 4 Egg White Omelette with Spinach/Mushrooms
Meal 2: Low-Carb Protein Shake or Salad with Chicken/Tuna/Fish
Meal 3: Large Salad with Chicken Breast (7 oz) and Olive Oil
Meal 4: Fish (8 oz) or Flank Steak (7 oz) with Asparagus
Meal 5: Low-Carb Protein Shake
Meal 6: Grilled Chicken with Broccoli and Salad with Olive Oil

DAY 2

Meal 1 Canadian Bacon and 1/2 Cup Oatmeal with 1/3 cup low-fat yogurt
Meal 2 Protein Shake
Meal 3 Grilled Chicken Breast, Spinach Salad, Brown Rice
Meal 4 1/3 Cup Low Fat Cottage Cheese, ¼ cup blueberries, sliced almonds
Meal 5 Protein Shake or Small Salad with 2 Hard Boiled Eggs
Meal 6 5oz Grilled Talapia with Spinach, 1/2 Sweet Potato or Green Beans

Day 3
Meal 1 Egg White Omelet/Salsa, Spinach, Mushrooms & 1/2 Cup Oatmeal
Meal 2 Protein Shake
Meal 3 Large Salad with 1 can water-packed tuna/olive oil, pepper
Meal 4 Protein Shake
Meal 5 Grilled Salmon with Asparagus, Brown Rice
Meal 6 Sugar-Free Jello or Frozen Protein Pops

DAY 4
MEAL 1 Scrambled Eggs (3 white/1 yolk) with Spinach & Tomato
MEAL 2 Protein Shake or Smoothie with fresh berries
MEAL 3 Salad with Grilled Chicken Breast, Sweet Potato or Brown Rice
Meal 4 Apple with 10 Almonds or Walnuts
Meal 5 Flank Steak (7 oz) with Green Beans & Small Salad
Meal 6 Protein Shake

DAY 5
MEAL 1 3/4 Egg White Omelet with Veggies, 1/2 cup Oatmeal
MEAL 2 Protein Shake
MEAL 3 Kabobs (chicken or lean beef)
MEAL 4 Salad with 1/2 can of Tuna & Veggies
MEAL 5 Pork Tenderloin (5 oz) & 2 dark, green leafy veggies
MEAL 6 Protein Shake
DAY 6
MEAL 1 Eggs (3 whites/1 yolk) or Sirloin Steak (5 oz) with 1/2 cup Oatmeal
MEAL 2 Protein Shake
MEAL 3 Grilled Chicken Breast (6 oz) with Broccoli & Brown Rice
MEAL 4 Apple or Cup of Berries with Sliced Almonds/Walnuts
MEAL 5 Grilled Flounder/Talapia (7 oz) with Spaghetti Squash, Salad
MEAL 6 Protein Shake

DAY 7
CHEAT DAY to Speed your Metabolism