Sunday, July 20, 14

Turn Around Fitness

Turning Your Life Around
Through Building Muscle

NUTRITION PLANS

By: Tim Ernst

Chapter 1 Rules To Building Muscle

Chapter 2 To Gain or Not To Gain

Chapter 3 Done For You Meal Plans

Sunday, July 20, 14

 THE RULES TO BUILDING MUSCLE
THE TOP 5 SIMPLE RULES FOR MUSCLE
GAINS
1. Eat 5-6 Meals a Day.

2. Eat Protein With EVERY Meal and Eat Protein FIRST.

3. Rotate or Proteins and Carbohydrates for each meal.

4. Don’t Eat Carbohydrates First Thing In The Morning or Past Six Unless
You Are a Real Hard Gainer. The Meat and Nuts Breakfast.

5. Stay Hydrated. 3
Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
5-6 Meals a Day
Why 5-6 meals a day?

1. Eating 5-6 meals a day will prevent you from over eating.
2. Eating 5-6 meals a day will help you build more muscle because of the
steady flow of amino acids.
3. Eating 5-6 meals a day will help speed up your metabolism.
4. Eating 5-6 meals a day will control blood sugar levels.
5. Eating 5-6 meals a day will increase energy levels.

NOTE: Some of your meals will be small meals like nuts, an apple,
protein shake etc. It can take some getting used to eating 5-6 meals
a day when most people are used to the traditional 3 meals. Start
off slow and don’t get to overwhelmed. Your body will thank you and
perform at optimal levels.

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Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
Eat Protein With Every Meal
Eating Protein with every meal is essential to building lean muscle mass.
The more muscle mass you have, the greater your metabolic rate.

It is said that protein can curve cravings and keep your body in fat burning
mode. Eating protein gives your body a bigger metabolic boost than
eating carbohydrates or fats.

Protein is necessary for maintaining a strong immune system and for

optimal hormone and neurotransmitter production.
Protein also stabilizes blood sugar levels, which
helps maintain consistent energy levels, control
appetite and reduce body fat storage.

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Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
How Much Protein?
For a long time now the recommended daily allowance (RDA) has been 0.8
grams per kilogram of bodyweight per day.
Recently there have been studies by Canadian scientists that have
determined that the RDA is too low and should be approximately 1.2 grams
per kilogram per day for sedentary people.
1. Athletes and bodybuilders require more. They require up to 1.5 grams or
even 2 grams per pound (3.3 to 4.4 grams per kilogram) depending upon the
individual’s goals, body type and training levels.
These amounts will equate to approximately 40%-50% of total calories for
most people.
When you plan to make 5-6 meals a day you should always start with protein
first. You should divide your protein between your six meals. So for
example, a 200 pound male would need to eat about 33 grams of protein
with every meal.
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Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
Rotate Your Proteins and Carbohydrates
One thing to remember is to rotate your Proteins and Carbohydrates for
every meal.

The reason for doing this is because your body reduces the development
of food sensitivities which are known to increase cortisol in people.
Cortisol is a stress hormone that:
a. increasing blood sugar through gluconeogenesis
b. suppressing the immune system
c. aiding in fat, protein, and carbohydrate metabolism

Your body can create antibodies to the food you have consumed on a
daily basis over a period of years.

For example, if you eat chicken in meal 2 don’t eat chicken in meal 3. Eat
another protein like fish, turkey, or eggs. However, It is ok to eat chicken
again in your 4th or 5th meal just don’t eat it back to back, split it up.
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Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
The Meat and Nuts Breakfast
What about the breakfast of champions? Cereals is one of the worst things
you can eat for breakfast, that’s if you eat breakfast
at all. You must eat breakfast every morning but,
the best breakfast is the Meat and Nuts Breakfast.

This one nutritional tip will increase:

a. Leanness.
b. Energy.
c. Sustained mental Focus.

The meat is responsible for a slow and steady rise in blood sugars.
The nuts are responsible for being a great source of healthy fat that allows
the blood sugar to remain stable for an extended period of time. 
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Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
Stay Hydrated
Water is essential for muscle growth. A decrease
in 1.5% translates in a drop of 10% of your
maximal strength. You should be drinking 0.6 to
0.7 ounces of water per pound of body weight.

For example:

A 200 pound male should be consuming 120 to 140 ounces of water a

day.

You will be able to do more sets and reps while staying hydrated. How do
you know your body is properly hydrated? Lets look at the urine color
chart on the next page.

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Sunday, July 20, 14
 THE RULES TO BUILDING MUSCLE
Stay Hydrated
This is a basic
and simplistic Optimal
urine chart to
determine how
hydrated you
are. Well Hydrated
Make sure that
before you train
your urine Hydrated
color is at the
top of the chart
for maximal
strength and Drink Water Immediately
muscle gains.
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Sunday, July 20, 14
 TO GAIN WEIGHT OR LOSE WEIGHT?

Here is a great example on what you need to do if you want to gain weight.
In this example I’m going to use a 200lb male who wants to gain size. You
can use this calculation for any body weight. It just takes some simple math.

Body weight x 20
200lb male x 20=4000cal a day to build muscle.
…
50% from Carbs
30% from Protein
10% from Fat
Every gram of carb= 4 Cal
Every gram protein= 4 Cal
Every gram Fat=9 Cal
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Sunday, July 20, 14
 TO GAIN WEIGHT OR LOSE WEIGHT?
Here’s how to do the math:
1.) Carbs. You take the total amount of calories (4000) and multiply by .50 to
get 2000 calories. Then there are 4 calories for every gram of carb. So you
dived 2000 calories by 4 to get 500 grams of carbs. This is what a 200
pound man has to eat everyday to build muscle.

2. Protein. You take the total amount of calories (4000) and multiply by .30 to
get 1200 calories. Then there are 4 calories for every gram of protein So you
dived 1200 calories by 4 to get 300 grams of protein.

3. Fats. You take the total amount of calories (4000) and multiply by .20 to
get 800calories. Then there are 9 calories for every gram of fat. So you
dived 800 calories by 9 to get 88.8 grams of fats.

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Sunday, July 20, 14
 TO GAIN WEIGHT OR LOSE WEIGHT?
Recap:
500 grams carbs
300 grams Protien
90 grams Fat
Divide by 6 meals a day.
83 grams carbs with every meal.
50 grams protein with every meal.
15 grams fat with every meal.

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Sunday, July 20, 14
 TO LOSE WEIGHT?
First off I want to say that this program is mainly directed towards individuals
that want to gain weight and build muscle fast, but today I want to talk to
those individuals who have a hard time loosing FAT.

IT’S NOT YOUR FAULT

There are many Personal Trainers, Nutritionists, and T.V. shows that will
have the desire to help someone struggling to Loose Fat and mean well, but
go about in an unrealistic way.  How many times have you seen or heard
someone say that you have to get rid of all the unhealthy foods and habits
from your home?  Well this is partially true, but for some people its extreme. 
Now I’m not saying that this approach doesn’t work, but most individuals will
relapse and put all the weight back on and then some.  I would like to
suggest that YOU choose one thing to cut down on a day.  For instance, if
you eat 2 cheese burgers a day cut down to 1 cheese burger.  If you drink 4
sodas a day, cut down to 3 sodas a day and so on until you eliminate these
things completely.  This will create new habits and a different MINDSET
THAT WILL LAST! 14
Sunday, July 20, 14
 THE FAT LOSS MINDSET
1.  You have to COAX the fat off your body!  Extreme measures often lead to
extreme disappointments.
2.  Give yourself ENOUGH time.  set a realistic goal.  Strive for 1% per week. 
This approach is normal and on the right track.
3.  Create a roadmap.  Measure everything or you will not know what is
actually happening.  It’s like the saying goes, “What gets measured, gets
IMPROVED!
4.  Strive for PROGRESS, not perfection.  If you are improving, be happy with
that.
5.  FOCUS ON ONE MEAL AT A TIME!
6.  EAT 6 MEALS A DAY.  Eating 6 meals a day will speed up metabolism.
7.  Eat Protein with EVERY Meal.
8.  Don’t START your day eating carbs.  You want a steady rise in blood
sugars.  The only time you will eat carbs in the morning is if you work-out in the
morning/Post meal.
9.  Don’t END your day eating carbs.  The only time you will eat cabs in the
evening is if you work-out in the evening/Post meal.
10.  Drink Plenty of water.  Drinking plenty of water flushes out any toxins in
the body. 15
Sunday, July 20, 14
 YOUR PERSONALIZED FAT LOSS DIET
YOUR PERSONALIZED FAT LOSS DIET

Calories:

Stage 1-Body Weight x 14

Stage 2-Body Weight x 12 

Stage 3-Body Weight x 10

Stage 4-Body Weight x 8

The goal is to maximize fat loss BEFORE having to drop stages.  You WILL
have to drop.

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Sunday, July 20, 14
 YOUR PERSONALIZED FAT LOSS DIET EXAMPLE
EXAMPLE:

Lets say you are a 200lb male.

200lbx14=2800 cal per day.  This is a STARTING point on the amount of
calories you need a day to loose fat.

50% Protein
30% Carbs
20% Fat

For every gram of Carb= 4 Cal

For every gram of Protein= 4 Cal
For every gram of Fat= 9 Cal

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Sunday, July 20, 14
 YOUR PERSONALIZED FAT LOSS DIET MATH
HERE’S THE MATH

1.  Protein.  You take the total amount of calories (2800) and multiply by .50
to get 1400 calories.
Then there are 4 calories for every gram of protein so you dived 1400
calories by 4 to get 350 grams of protein a day.

NOTE:  This seems a little high in protein a day but its an example that
you can feel free to play around with.  

2.  Carbs.  You take the total amount of calories (2800) and multiply by .30
to get 840 calories.  Then there are 4 calories for every gram of carb.  So
you dived 840 calories by 4 to get 210 grams of carbs a day.

3.  Fats.  You take the total amount of calories (2800) and multiply by .20 to
get 560 cal.  Then there are 9 calories for every gram of fat.  So you divide
560 calories by 9 to get 62.2 grams of fats a day.
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Sunday, July 20, 14
 YOUR PERSONALIZED FAT LOSS DIET RECAP
RECAP:

350 grams of Protein a day.

210 grams of Carbs a day.
62 grams of Fats a day.
 
Divide by 6 meals a day
58 grams of protein.
35 grams of carbs.
10 grams of fats.

TIP:  If you have a smart phone download the app Spark People.  Its a
great tool to count calories and setting goals for fat loss. 

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Sunday, July 20, 14
 YOUR TYPICAL MUSCLE BUILDING DIET
WHAT DOES A TYPICAL DAILY DIET LOOK LIKE?

Meal 1.  Protein/Fat

Meal 2.  Protein/Fat

Meal 3.  Protein/Carb

Meal 4.  Protein/Carb

Meal 5.  Protein/Carb

Meal 6.  Protein/Fat

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Sunday, July 20, 14
 Done For You
Meal Plans
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Sunday, July 20, 14
 NUTRITIONAL PlANS

These specific diet plans

are designed to help you
gradually gain weight. You
will notice that every 3 weeks
the calories start to go up.
You don’t want to gain mass
to fast otherwise this will result
in excessive fat.

NOTE: You can change up the kinds of

Protein, Carbohydrates, and Fats from the diet
plans.
An Example would be:
If for dinner you don’t want chicken as your
protein then you can substitute it for another
protein source. 22
Sunday, July 20, 14
 YOUR TYPICAL MUSCLE BUILDING FOODS
PROTEIN Should consist of: 
Boneless Skinless Chicken Breast
Tuna
Eggs
White Fish
Bison
Top Sirloin 
Ground Lamb
Yogurt/Cottage Cheese

CARBOHYDRATES Should consist of: 

Brown Rice
Sweet Potato/Yams
Oatmeal
Quinoa
Beans

FATS should consist of:

Almonds, Cashews, Walnuts
Avocado
Natural Peanut butter/The kind you stir.
Olive Oil, Coconut Oil, Seeds 23
Sunday, July 20, 14
 NUTRITIONAL MEALS FOR 130LBS
Protein= 231.1 Carbs= 327.1 Fats= 47.5
Calories=2,617

7 am Breakfast Protein 58.9

1 SCOOP PROTEIN POWDER Carbs 63.5
1 LARGE EGG 3/4 CUP EGG WHITES Fats 10g
1 CUP OATMEAL Calories 554
9 am Snack
Protein 48.2
PROTEIN SHAKE 1 1/2 SCCOPS
Carbs 79.9
HANDFUL OF MIXED NUTS
Fats 10.7
1 BANANA
Calories 589
5 BROWN RICE CAKES
11 am Snack
HAND FULL MIXED NUTS Protein 42.8g
1 APPLE Carbs 35.3
SALAD DRESSING MIRACLE WHIP Fats 11.9g
1 TUNA CAN Calories 417
1 1/2 MULTIGRAIN BREAD
1 pm Mid Meal
4 OZ CHICKEN BREAST
Protein 41.9g
5/8 CUP RASPBERRIES
Carbs 38.6
3/8 APPLE SAUCE UN-SWEETEN
Fats 3.7g
1/2 SLICE PITA BREAD
Calories 349
1/2 SCOOP PROTEIN POWDER

Post Workout Shake/Meal

PROTEIN SHAKE
1/4 LB. GROUND TURKEY Protein 25.6g
1 LARGE SWEET POTATO POTATO Carbs 44.9
7 SPEAR ASPARAGUS Fats 10.3
1 3/8 CUPS SALAD ROMAINE Calories 372
1/2 TBS ITALIAN REDUCED FAT

8 pm Meal
Protein 28g
1/8 LB GROUND BEEF
Carbs 56.6
3/8 CUP BROWN RICE
Fats 5.6g
3/8 CUP COTTAGE LOW FAT 1% 24Calories 397
Sunday, July 20, 14
 NUTRITIONAL MEALS FOR 150LBS
Protein= 250.9 Carbs= 376 Fats= 43.8
Calories=2,852

7 am Breakfast
Protein 59.7g
1/2 PROTEIN POWDER (SCOOP)
Carbs 113.7
1 1/4 CUPCEREALS MULTIGRAIN OATS,DRY
Fats 8.5g
2 1/2 SLICES BREAD,MULTI/WHL GRAIN
Calories 737
5/8 CUP MILK, SKIM
9 am Snack
Protein 57.8g
PROTEIN POWDER (SCOOP)
Carbs 70.7g
1 BANANAS,RAW
Fats 5.1g
1 1/2 CUP BLUEBERRIES,RAW
Calories 533
1 1/8 MILK, SKIM
11 am Snack
1/4 LB CHICKEN,GROUND
Protein 31.5g
5/8 CUP PASTA, WHOLE WHEAT
Carbs 47.8g
1/4 CUP SAUCE,PASTA
Fats 11.9g
5/8 MILK, SKIM
Calories 424

1 pm Mid Meal
Protein 36g
5 1/2 SLICE CHICKEN BREAST OVEN-ROAST
Carbs 43g
1 CUP SOUP,BEEF NOODLE
Fats 38.8g
2 SLICES BREAD,MULTI/WHL GRAIN
Calories 397

Post Workout Shake/Meal Protein 36.1

4 1/2 OZ CHICKEN BREAST,NO SKIN,RAW Carbs 57.3
3/8 CUP RICE,BROWN Fats 3.7
1/2 BROCCOLI Calories 413
8 pm Meal
Protein 43.4g
1/4 lb GROUND BEEF
Carbs 56.6
1 SWEET POTATO
Fats 5.9g
9 SPEAR ASPARAGUS
Calories 346

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Sunday, July 20, 14
 NUTRITIONAL MEALS FOR 170LBS
Protein=294.8 Carbs= 394.5 Fats= 56.2g
Calories=3,177

7 am Breakfast
1 1/2 PROTEIN POWDER (SCOOP) Protein 62.4g
3/4 CUP MILK, SKIM Carbs 120.9g
1 1/4 CUP CEREALS MULTIGRAIN OATS,DRY Fats 9g
3 SLICES BREAD,MULTI/WHL GRAIN Calories 782

9 am Snack
Protein 60.6
2 1/2 PROTEIN POWDER (SCOOP)
Carbs 45.1g
1/8 CUP CEREALS GRANOLA OATS & HONEY
Fats 7.4g
7/8 CUP BLUEBERRIES,RAW
Calories 467
7/8 CUP STRAWBERRIES
11 am Snack
Protein 31.5g
5/8 CUP PASTA, WHOLE WHEAT
Carbs 47.8g
1/4 LB CHICKEN,GROUND
Fats 11.9g
1/4 CUP SAUCE,PASTA,SPAGHETTI
Calories 424
1/2 CUP MILK, SKIM
1 pm Mid Meal
Protein 36g
5 1/2 SLICE CHICKEN BREAST OVEN-ROAST
Carbs 43g
1 CUP SOUP,BEEF NOODLE
Fats 38.8g
2 SLICES BREAD,MULTI/WHL GRAIN
Calories 397

Post Workout Shake/Meal

2 SCOOP PROTEIN POWDER
Protein 62.9g
1 1/8 CUP MILK, SKIM
Carbs 94.3g
1 BANANAS
Fats 17.2g
1 1/8 CUP BLUEBERRIES
Calories 743
1 1/8 CUP SPORTS DRINK, (GATORADE)
1/4 CUP ALMONDS
8 pm Meal
Protein 41.5g
CHICKEN BREAST,NO SKIN
Carbs 43.4g
9 SPEAR ASPARAGUS
Fats 2.2g
1 1/2 SWEET POTATO,RAW
Calories 361

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Sunday, July 20, 14
 NUTRITIONAL MEALS FOR 190LBS
Protein=302.4 Carbs= 415.7g Fats= 64.5
Calories=3,415

7 am Breakfast
2 LARGE EGG,WHOLE,RAW Protein 54g
7/8 CUP EGG,WHITE,RAW Carbs 82.1g
7/8 CUP CEREALS MULTIGRAIN OATS,DRY Fats 16g
2 1/2 SLICES SLICES BREAD,MULTI/WHL GRAIN Calories 667

9 am Snack
Protein 46.8g
CHICKEN BREAST,NO SKIN,RAW
Carbs 59.6g
7/8 BROCCOLI,RAW
Fats 11.3g
1/2 tbs OIL,OLIVE
Calories 534
3/8 CUP RICE,BROWN,MEDIUM-GRAIN
11 am Snack
3 1/2 SLICES TURKEY BREAST MEAT
Protein 46.1g
7/8 CUP CHEESE,COTTAGE,LOWFAT,1%
Carbs 63.9g
1/8 CUP ALMONDS
Fats 11.4g
7/8 CUP APPLES,RAW,WITH SKIN
Calories 526
1 tbs SALAD DRSNG, MIRACLE WHIP
1 BREAD,PITA,WHOLE-WHEAT
1 pm Mid Meal
5 1/2 OZ TURKEY BREAST,MEAT ONLY,RAW Protein 44.1g
3/8 CUP RICE,BROWN,MEDIUM-GRAIN,RAW Carbs 58.9g
3/8 CUP CARROTS,RAW Fats 5.0g
1/2 tbs OIL,OLIVE Calories 513

Post Workout Shake/Meal

1 1/2 SCOOP PROTEIN POWDER Protein 52g
1 3/4 CUP MILK, SKIM Carbs 102g
1 BANANAS Fats 5g
1 3/4 CUP STRAWBERRIES Calories 631
1 3/4 CUP SPORTS DRINK, (GATORADE)
8 pm Meal
Protein 59.4g
7/8 CUP PASTA, WHOLE WHEAT
Carbs 49.1g
3/8 LB BEEF,GROUND, 5%
Fats 10.9g
1/2 CUP CHEESE,COTTAGE,LOWFAT,1% 27Calories 544
Sunday, July 20, 14