NUTRITION WEEK 4

You've made it to the last week of your four week nutrition reboot.  Way to go! Try to do a WOW - workout of the week (found on our app) each day before your first meal.

Remember, if you have any questions, don't hesitate to reach out to the rest of the group by posting your questions or concerns on the message board on the main nutrition page.  We're all here for one another.  Success is easier to achieve when you have a support system.  It is also helpful to work on exercise or nutrition together with others so you can keep one another accountable.  Thus, we greatly encourage all of you to post on the message board.  Ray will be checking the board once a week and will answer any questions at the beginning of the week.
  • water-glass-theme-water-16490
  • sweetpotato-photo1-l
  • steak
Feature content will be pulled up and behind the page header. Be sure to save and refresh your page after adding feature content.
FATS

2 servings per day 

Oils 1 Tbsp

Butter 

Peanut Butter 2 Tbsp 
CARBOHYDRATES
 

Workout days - Ladies 50g carbs men 75g.
15-30g post workout (fruit)

Non workout days 0g

Sweet potato: 1 cup (25 grams) 
Fruit: 1 cup 20grams (2 servings max each day)




VEGETABLES
 
Broccoli 

Pepper 

Cucumber

Onion

Tomato 

Spinach 

Any veggies will do, the greener the better. Unlimited amounts

PROTEINS
 
LLadies 80-100 grams per day 

Gents 160-200 grams per day 

Chicken 6oz (40 grams)

Eggs 6 whole (40 grams)

Fish 6oz (40grams)


OTHER
 
Organic ketchup 

Honey (for oatmeal)

Organic mustard 

Pb2 (peanut butter powder for oatmeal)

Any seasonings 

No dairy!  Almond, cashew, or coconut milk is okay as a substitute.


LOTS OF WATER