It’s no secret that if you want to get your clients into shape, which is definitely what you want to do if things like happy clients, a solid reputation, referrals, retention, testimonials, before and after pics and a good night’s sleep are important to you, then nutrition is key
Right now as far as nutrition goes, here’s what trainers are having a lot of success with in terms of getting their clients, as well as themselves, results…
Done correctly, carb cycling uses scientifically proven macro-patterning method to help you to lean out while eating lots of carbs
Carb Cycling once helped me to lose 75 pounds in 5 months. It was my core nutrition strategy in an overall approach that involved training, cardio, nutrition, drugs and supplements
Let’s use my program as an example ( My diet was created my nutrition coach Shelby Starnes )
I started with …
- 2 Hi Carb Days Per Week
- 2 Medium Carb Days Per Week
- 3 Low Carb Days Per Week
Here’s what my baseline looked like:
( KEEP IN MIND I’M 6’6″ and 350lbs and have been lifting for 20 years, so my baseline was much higher than most people’s would be)
High days, 7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources
Meal 1: 80g carbs, 45g protein
Meal 2: 70g carbs, 45g protein
Meal 3: 70g carbs, 45g protein
Meal 4: 80g carbs, 45g protein (switch this with any meal to make it your postworkout meal)
Meal 5: 60g carbs, 45g protein
Meal 6: 60g carbs, 45g protein
Meal 7: 45g protein, unlimited veggies (no carbs at this meal), 2600mg evening primrose oil, 5g fish oils
Medium day, 6 meals:
Meal 1: 60g carbs, 60g protein
Meal 2: 30g carbs, 60g protein
Meal 3: 60g carbs, 60 protein (switch this with any meal to make it your postworkout meal)
Meal 4: 60g protein, up to 2 cups veggies, 2 tablespoons all natural peanut butter or almond butter
Meal 5: same as meal 4
Meal 6: 60g protein, 2600mg evening primrose oil, 5g fish oils
Low day, 6 meals:
Meal 1: 30g carbs, 60g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: same as meal 1
Meal 4: 60g protein, up to 2 cups veggies, 2 tablespoon all natural peanut butter or almond butter
Meal 5: same as meal 4
Meal 6: 60g protein, 2600mg evening primrose oil, 1 tablespoon macadamia nut oil OR extra virgin olive oil
Over time I lowered the number high days and increased the number of low days, as well as decreasing the amount of carbs/calories I consumed each day
My meal consisted mostly of the following:
Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder
Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,
Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread
Fats: Olive oil, all natural peanut butter, fish caps, primrose oil
To date, this program has worked better than anything else I’ve tried.
Carb Back Loading
Targeting the precise times to eat carbs for muscle growth and fat loss
A few of the benefits of this style of eating are…
- Timed insulin release
- mTOR stimulation
- tGLUT manipulation
- Modulated Tissue Response
- Huge carb meals ( which we all love )
AKA the caveman diet, Stone Age diet or hunter-gatherer diet
The Paleo Diet Incorporates research from genetics, biochemistry and anthropology to help improve appearance, feel and performance.
Paleo is based on a diet of plants and animal consumed in what is believed to be the diet consumed during a time known as the Paleolithic era, which was a period of approximately two and a half million years that went up until about ten thousand years ago, before the beginning of traditional agriculture and the consumption of mass amounts of grains by humans
Done correctly, this strategy incorporates both carb cycling and paleo principles but takes it a step further with 12-16 hour periods of fasting, usually closer to 16 hours
With intermittent fasting you may eat between, for example, noon and 8pm, going a few hours without eating before bed and continuing the fast throughout the next day until the it’s time to feed again.
Many respected names like John Berardi and Jason Ferruggia recommend this style of eating.
As far as supplements go… a lot of trainers like BioTRUST Nutrition – BioTRUST makes quality supplements and offer trainers 30% in commissions.
Trainers are able to simply refer people to a link on their website, Facebook or email, and the commissions are calculated.
You can apply to become an affiliate here – be sure to test your affiliate links before promoting just to make sure everything is tracking properly. A good habit to get into ANYTIME you promote something via affiliate link.
Some trainers have also had good experience with Prograde, becoming a bodybuilding.com affiliate, or referring to one of the various MLM brands that offer quality products. The problems with most of the MLM brands IMO are the pushy, hypey sales tactics and cult-like mentality. They ALL claim to be the best, and while they *may* all be good, I highly doubt any of them are the best, I’d like them more if they’d tone that shit down a little.
In terms of meal delivery programs, Personal Trainer Foods is a good one.
They offer ready-made, pre-cooked, fresh and healthy frozen meals that contain zero processed fillers or preservatives.
The food is conveniently delivered right to your client’s workplace or residence… and you get a nice recurring commission of $60 – $80/mo for each training client who you put on the program.
They get results, and you get paid, it’s a win/win
Many trainers have the most success giving their clients a number of nutrition program options, as some clients may enjoy one plan, and other clients might like another.
Nutrition isn’t a one size fits all kinda thing, however, getting your clients on SOME kind of nutrition plan is key if you wanna see them get results. I hope you found these resources helpful.