Weight Loss: While I’m not a registered dietician or nutritionist, I do know enough about fitness nutrition to point you in the right direction. The chart below details how much weight you can expect to lose per week by simply changing your diet – add a Top Step personal training plan and the sky is the limit. The chart below represents your current weight – the amount of calories required to maintain that weight per day – and finally the amount you can expect to lose per week by reducing your diet to 1700 calories per day:

350 – 3500 – 3.6

300 – 3200 – 3.0

250 – 2800 – 2.2

200 – 2300 – 1.2

180 – 2100 – 0.8

155 – 1900 – 0.4

145 – 1800 – 0.2

PROTEIN: You need lots of protein if you’re working out, right? Not necessarily as much as you’d think. Here are some basic guidelines for protein consumption:

Recreational exerciser: 0.6 x Body Weight

Endurance Athlete: 0.7 x Body Weight

Teenage Athlete: 0.8 x Body Weight

Athlete restricting calories: 0.9 x Body Weight

Wrestle Fit recommends Optimum Nutrition 100% Natural WHEY protein. The best price is available at The Vitamin Shoppe.

stats from Sports Nutrition Guidebook by Nancy Clark, MS, RD

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CHAD’S PROBIOTIC Omega-3 PROTEIN SHAKE

2 Scoops of Garden of Life Perfect Meal Shake (or sub 1 scoop of WHEY)

1 Scoop Organic Biosprouts Flax w/ Blueberries

1/2 Cup of Lifeway Lowfat Kefir

1/2 Cup crushed Ice

1 Cup cold water

Blend in a blender or shake in a shake container. Nutrition facts:

300 Calories

5 Grams of Fat

35 Carbs – 8.5 grams of Fiber = 24 Net Carbs

10 grams of Sugar

27.5 grams of Protein

1600 mg Omega-3’s

This super Protein shake will help strengthen your immune system while also combating free radicals produced by mental and physical stress.

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CHAD’S VISION QUEST BREAKFAST

Try this super nutrient packed breakfast two hours before a long workout for energy or within the first 30-60 minutes after a long workout for recovery.

1/2 cup Old Fashioned Oats

1 Cup water

1 scoop Organic Biosprouts w/ blueberries or cranberries

1 tablespoon Organic natural peanut butter (or almond butter)

2 oz. of 1% milk

Bring water to a boil. Add oats and cook for 5 minutes stirring occasionally. Put oats in your favorite bowl. Add biosprouts and peanut butter. Finally add milk. Enjoy.

Calories: 340

Total Fat: 14.5g (3g Saturated)

Cholesterol: 2mg

Carbs: 38g (31 net carbs)

Fiber: 7g

Sugar: 7g

Protein: 12.5g

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FOR MORE RECIPES LIKE MOROCCAN STEWED CHICKEN AND HABANERO KEY LIME CHICKEN AND KAREN’S BREAKFAST COOKIES SUBSCRIBE TO OUR MEMBERS ONLY WEBSITE. CONTACT CHAD AT CHAD@WRESTLEFIT TO SUBSCRIBE.