Sabertooth Fitness / Trainer At Your Door...I Make Housecalls...Enthusiastically Serving the West Side of Los Angeles...1 on 1, Couples, Small Group Instruction, and Boot Camps

Nutrition Plan



Sabertooth Fitness Diet—because you can’t out-train a bad diet, and you can't outrun a fork.

The key to weight loss is just enough intense activity to create an increased metabolic rate and a carefully managed nutrition plan....in other words "abs are made in the kitchen". 

This diet is about 1,500 calories/day, so you need to maintain a high level of activity to keep your metabolism from slowing down. Eat a little bit of good stuff, frequently!

This is basically Paleo with beans. Once you get the hang of this, you can swap out with all sort of veg, fruit, and protein. This is what I eat every day, but you may find that you prefer additional variety.

If you don't want/don't need to lose any weight, then do what I do, and add an additional 1/3 to all of the portions....that gets me enough calories to maintain without gaining or losing.

If you have questions or concerns just ask...this is a nutrition plan, not a suicide pact!

Proteins: Sardines, other oily fish. Chicken...lots of chicken...turkey, lean pork, or lean beef can stand in for chicken. Tofu, tempe, and the rest are also fine. No Tilapia--this fish contains almost no oil, and the way it is farmed tends to maximize toxins.

Eat every two hours or so. If you stray, keep whatever portion you consume down to something the size of your fist.

If you need/prefer, you can combine the meals and only eat 3 times/day.

Feel free to put the salsa on everything...it's a free ride in terms of calories, and it's really good for you. If you don't want to make your own salsa/pico, then store bought is fine, too.

Meal one:
  • 1/3 cup beans…the beans can be refried, mashed, or whole. Black beans are preferred.
  • 2 cooked eggs…any style, but cook the whites. If you are frying your eggs, feel free to fry them in butter.
  • One Turkey Sausage link--or a comparable amount of chicken breast
  • 1 cup (raw or cooked) chopped kale, parsley, or broccoli—this is important to trigger fat release.
  • The beans can be refried, mashed, or whole.
Meal two:
  • 1 cup (raw or cooked) chopped kale, parsley, or broccoli
  • 1/3 steamed chicken breast…similar sized portion of lean protein.
  • Sabertooth Salsa
Meal three:
  • 1/3 cup beans
  • 1 cup (raw or cooked) chopped kale, parsley, spinach, or broccoli. Any veg will do here.
  • 1/3 steamed chicken breast…similar sized portion of lean protein.
  • Sabertooth Salsa
Meal four:
  • 1/3 cup of fresh fruit. Berries are preferred…any fruit is fine, but keep bananas down to one/week.
  • Handful of nuts—10-15
Meal five: SNACK
  • One cup of Chia Pudding and a scoop of sugar-free whey protein. Or have a 1/4 cup of lean protein and a 1/3 cup of fruit. Or a cup of sweet potato in whatever form you like.
Meal six:
  • 2 cups of raw broccoli, cucumber, or green peppers--a little dressing is OK. Again, any veg is fine here.
Meal seven:
  • 1/3 steamed chicken breast…similar sized portion of lean protein.
  • 1 cup (raw or cooked) chopped kale, parsley, or broccoli—any veg will do.
  • Sabertooth Salsa

Try to give yourself about 3 hours between the last meal and bedtime.
All the hot sauce, salsa, coffee, water, and diet soda that you want.

No sugar, no rice, no wheat, no alcohol, etc. This is a truly Spartan diet that provides the appropriate balance of Protein, Carbohydrate, and Fats at a low calorie level (1,500/day). On this diet, you will need to maintain a high level of physical activity.

Alternative Nutrition Plan

Calories—1340-1380
 
Breakfast
·         1.5 Hard Boiled Eggs
·         2 cups Sautéed Spinach
 
Snack
·         1 cup Greek Yogurt
·         1 scoop Whey Protein Powder
·         1 tbsp Chia Seeds
·         .5 cup Blueberries
 
Lunch
·         ½ Chicken Breast
·         2 cups Sauteed Spinach
·         ½ cup Baby Carrots--optional
 
Snack
·         1 Medium Sweet Potato OR 1 cup Fruit
·         15 Raw Almonds
 
Dinner
·         ½ Chicken Breast
·         ½ cup Hummus

Notes:
  • The chicken can be swapped with any other protein.
  • Almonds can be swapped with other nuts.
  • Blueberries can be swapped with other fruits.
  • Spinach can be swapped with other dark, leafy greens.
  • The Snacks can be swapped around.
  • Have all the water, coffee, and diet soda that you want.
  • Take a daily dose of Vitamin D
  • Sauté with Butter or Olive Oil


RECIPES~~~~~~~~~~~~~~~~~~~~~~~

Sabertooth Salsa

This is an easy thing to make, and it stores for a week. Put it on everything.
6 diced Roma tomatoes
1 diced (medium) cucumber
1 diced avocado
diced onion to taste (optional)
Turmeric (to taste)
Soy Sauce (to taste)
Rice Vinegar, Red Wine, Vinegar, or Lemon Juice (to taste)
Sriracha or other hot sauce (to taste/Optional)

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Chia Pudding

·         Sugar free almond milk--2 cups
·         Raw chia seeds—8 or more tbsps….add until desired thickness is achieved. These take about 10 minutes to swell up and thicken the mixture
·         Cocoa powder (optional)—1-2 tbsp
·         Grated ginger (optional)—1 tbsp
·         Coconut oil—2 tbsp
·         Egg (optional) this turns it into a custard and is a bit thicker
·         Splenda or molasses—to taste
·         Vanilla extract (optional)-1 tsp
·         Sweet potato (optional)-1 cooked and blended into the pudding
·         Ground flax seed (optional)—3-4 tbsp
If you really want to thicken it up, add a packet of sugar-free chocolate pudding powder.

Place all ingredients in an appropriately sized pot….slowly bring up to a mild simmer for 2-3 minutes…allow to cool. Whisk frequently. If using the sweet potato, then use a blender to puree for a smooth consistency. 

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Sabertooth Black Beans

 I like to prepare about a gallon at a time and freeze week-sized batches
·         Soak dry, raw black beans overnight…they really swell up, so use 10 parts water to one part beans. Start with a couple of cups of dry beans to get a sense of it.  You can use canned beans, but I don't like them due to the BPA in the plastic coating of metal cans. The BPA leaches into the food.
·         Rinse at least 6 times to remove the gassy sugars…or don’t, and make it exciting for everyone around you.
·         Boil beans in just enough water to cover them until tender—about 90 minutes. Add water periodically as needed. I like to boil mine at a low setting for a few hours to make them super tender.
·         Add salt, cumin, turmeric, parsley, onion, garlic, red pepper, etc to taste (make it you your own—you have to eat it). I add flax seeds and chia seeds to bump up the Omega 3 Fatty Acids. I can't stress enough that you should use some turmeric...it is a super-potent antioxidant.
·         Puree, mash, or leave them alone.  I use an immersion blender/stick blender to get a smooth consistency.

Long soaking, thorough rinsing, and long, slow cooking is key to removing the gassy sugars and removing most of the nutrient blockers that make beans so unpopular with Paleo purists.

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Here are the readouts on the nutritional content.  Vitamin A and K come in high, but that's because only Kale and Broccoli were used to generate the report. High A levels are not overly concerning, since it all comes from a dietary source. High K levels are of less concern, since there is no real toxicity, and high K levels protect against tooth decay and osteoporosis. Screenshots from www.chronometer.com  Based on a 180 lb 5' 8", 50-year old, male.  Your mileage may vary.   


Daily Supplementation

Supplements are not included in this breakdown, but here is what I use. I attribute some of my success to this supplement stack.

HMB--500-1,000 mg/Day
Fish Oil--2,000 mg/Day
Quercetin--800 mg/Day
Astaxanthin--12 mg/Day
Lycopene--30 mg/Day
Vitamin D--2,000 IU/Day
Kelp/Iodine--150 mcg/Day

Once or twice a week...I like to swing by a Yogurtland for the live Lactobacillus cultures.
Instructions:
2 ounces of yogurt (not sorbet) .. just enough to cover the bottom of the small cup. Load this up with the cut fruit and nuts.  Enjoy.

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