NUTRITION
Along with fitness, nutrition plays a crucial role in getting your results. We can educate you on what foods to eat, how much to eat and when, how to grocery shop and eating to improve your energy. Additionally, we offer nutritional items to promote fat loss and improve energy.
Welcome Underground Functional Fitness Invitees:
Your online nutrition commitment starts here.
To help you achieve your weight loss and wellness goals through Dave’s expert nutrition counseling, coaching and education services, please log in using your access number to record your nutrition intake.
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Meal and Snack Creation
Before taking part in any fitness or nutritional program it is recommended that you consult a physician. If you have any type of metabolic condition, seek only the advice of a registered dietitian. It should be noted that a certified nutritionist or personal trainer does not have the credentials, education, or understanding to prescribe a safe nutrition plan to people with medical conditions.
To be successful with anything that is worthwhile it takes commitment and dedication (time, effort, practice, discipline, and planning). Re-educating yourself and letting go of your old habits will take time. Real life is not like The Biggest Loser. Results don’t happen overnight! Be patient and take pride in that you are committed to a lifestyle change.
While planning your daily meals and snacks select your preferred foods and match them with the portions outlined on the gender specific meal template. It should be noted that some of the fats also double as a protein. Because of the low caloric value and high nutrient value of green vegetables, you can add a few more servings if you desire. It is advised to drink 1-2 8 oz. glasses of cold water with each meal and snack. After a few weeks, if you find you are not losing fat as quickly as desired, try cutting your grains back 1 serving: For example from 3 to 2, and 2 to 1.
Macronutrients
GRAINS |
PROTEIN |
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Meat/Egg |
Dairy |
Vegetarian |
|
1 slice bread |
4 oz turkey |
1/2 cottage cheese |
1/2 c tofu/unprocessed soy/soybeans (edamame) |
1/2 bagel |
4 oz chicken breast |
8 oz fat-free or 1% milk |
1/2 c cooked beans (legumes) |
1/2 English muffin |
4 oz fish (all types) |
6 oz low-sugar, fat-free yogurt |
1/2 c soy milk |
1 whole wheat tortilla |
2 eggs |
1/2 c lentils/peas |
|
1 c high-fiber cereal |
4 egg whites |
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1/2 c cooked oatmeal |
3/4 c egg beaters |
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1/2 c brown rice |
4 oz lean beef (sirlion/round/flank steaks) |
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1/2 c cooked pasta |
4 oz lean ham/pork |
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1 m baked sweet potato |
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1 m baked potato |
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1/2 c corn |
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Fruits |
Vegetables |
Fats |
Supplements |
1 apple |
1/2 c asparagus |
1 Tbsp olive oil |
Underground Functional Fitness exclusively use Prograde because they are GMP rated "A", and only highly qualified health and fitness professionals can even recommend the product. |
1 banana |
1/2 c bell pepper |
1 Tbsp flaxseed oil |
|
1 c berries |
1/2 c carrots |
1/2 avocado |
|
1 grapefruit |
1/2 c green beans |
1/4 c peanuts, walnuts, or almonds |
|
1 orange |
1/2 c mushrooms |
1/4 c low-fat cheese |
|
1 peach or nectarine |
1 c spinach |
1 slice low-fat cheese |
|
1 1/2 c grapes |
1 c romaine lettuce |
2 Tbsp low-fat dressing |
|
21 cherries |
1/2 c celery |
1 Tbsp regular dressing |
|
8 strawberries |
1/2 c cookd or raw vegetables |
1 tsp butter or margarine |
|
1/2-3/4 c 100% fruit juice |
1 c raw leafy vegetables. |
1 Tbsp peanut butter |
|
1 medium fruit |
|
1 Tbsp Enov oil |
|
1/2 c cooked or canned fruit |
|
Meal Plan Templates
Meal Plan Template for Males |
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Breakfast |
Snack |
Lunch |
Snack |
Dinner |
Snack |
3 grains |
2 grains or fruit (or combo of 1 grain and 1 fruit) and 1 protein |
3 grains |
2 grains or fruits (or combo or 1 grain and 1 fruit) and 1 protein or fat |
3 grains |
2 fruits or vegetable and 1 protein or fat |
1 protein |
OR |
2 proteins |
OR |
2 proteins |
OR |
1 fruit |
1 Prograde supplement |
1 fat |
1 Prograde supplement |
1 fat |
1 Prograde supplement |
1 fat |
1 fruit or vegetable |
3 vegetables |
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Meal Plan Template for Females |
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Breakfast |
Snack |
Lunch |
Snack |
Dinner |
Snack |
2 grains |
1 grain or fruit and 1 protein |
2 grains |
1 grain or a fruit and 1 protein or fat |
2 grains |
1 fruit or vegetable and 1 protein or fat |
1 protein |
OR |
1 protein |
OR |
1 protein |
OR |
1 fruit |
1 Prograde supplement |
1 fat or vegetable |
1 Prograde supplement |
1 fat |
1 Prograde supplement |
1 fat |
3 vegetables |
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Recommended Shopping List
At Underground Functional Fitness, we help our clients lose unwanted fat quickly and permanently without dangerous drugs, fad diets, or ineffective gimmicks. It only takes as little as 3 hours of exercise a week and living a healthy lifestyle. We teach our clients nutrient timing and how to eat the foods they enjoy in moderation.
Click here for pdf version of a shopping list that will help you make healthy grocery selections. This list is not absolute and can be modified to individual food preferences. Talk to one of the coaches at Underground Functional Fitness for suggestions and how to time your nutrients for maximum consumption and goal production.
SHOPPING TIPS
- Do not shop on an empty stomach
- Primarily shop the perimeter aisles of the store
- Avoid products at the head of the aisles and at the checkout counter
- Have a plan
- Only buy items you don’t already have or are running out of
