Primary contacts

3842 Maizeland Rd

Telephone:      719-659-1366


E-mail:              rapidfitnessdevelopment@gmail.com

Drop a line or give us a call today and talk to one of our Certified Personal Trainers. We hope to here from you soon!

Nutrition

The eating plan before you has been designed for balanced nutrition and fat loss. It is a balance of lean protein, low glycemic carbohydrates and essential fats. This eating plan is used to reduce body fat safely and effectively while maintaining lean muscle tissue. Once you have reached your target weight and or body fat goal, calories may need to be adjusted. This food list is used to select food for your nutrition plan. Feel free to replace foods from within similar food groups. Ex. Replace 3oz lean beef with ¾ cup of cottage cheese.

Carbohydrates

1 cup oat meal          1 cup yams or sweet potato           1 cup brown rice           1 medium baked potato          1 cup whole wheat pasta           1 cup Kashi Go-lean                        2 slices whole wheat bread           1 cup low fat yogurt

Protein (~20g)

3oz Chicken           3oz Tuna          3oz Turkey breast           3oz Extra lean beef           3oz Fish Protein bar or shake           ¾ cup cottage cheese           6 egg whites                 1 cup beans or legumes           1 cup light tofu           1 scoop protein powder           1 string cheese

Fruit (3 per day limit)

Apple          Banana           Grape fruit           Pear           Strawberries           Pineapple Apricots           Orange           1/3 cup berries

Vegetables (1 cup = 1 serving)

Spinach           Carrots           Broccoli           Cauliflower           Green beans           Green leafy lettuce          Kale           Peppers           Cabbage           Tomatoes Mushrooms           Cucumbers           Zucchini

Limit

Alcohol           Simple sugars           Saturated fats           Extra condiments with a high sodium load or preservatives


Nutrition



 As with any training or nutritional program we encourage you to consult with your Doctor before embarking on your specific journey.


1200 Calories
1500 Calories
1800 Calories
2000 Calories
2500 Calories
Breakfast

1 Fruit

1/2 Carbohydrate

1/2 Protein

1 Fruit

1 Carbohydrate

3/4 Protein

1 Fruit

1 Carbohydrate

1 Protein

1 Fruit

1 Carbohydrate

1 1/2 Protein

1 Fruit

1 1/2 Carbohydrate

1 1/2 Protein

Morning Snack

1 Fruit

1 Protein

1 Fruit

1 Protein

1 Fruit

1 Protein

1 Fruit

1 Protein

1 Carbohydrate

1 Fruit

1 1/2 Protein

1 Carbohydrate

Lunch

1-2 Vegetables

1 Protein

1-2 Vegetables

1 Protein

1/2 Carbohydrate

1-2 Vegetables

1 1/2 Protein

1 Carbohydrate

2 Vegetables

2 Protein

1 Carbohydrate

2 Vegetables

2 Protein

1 1/2 Carbohydrate

Afternoon Snack

1 Fruit

1 Protein

1 Fruit

1 Protein

1 Fruit

1 1/2 Protein

1 Fruit

1 1/2 Protein

1 Fruit

2 Protein

Dinner

2 Vegetables

1 Carbohydrate

1 Protein

2 Vegetables

1 Carbohydrate 

2 Protein

2 Vegetables

1 1/2 Carbohydrate

2 Protein

2-3 Vegetables

1 Carbohydrate

2 Protien

2-3 Vegetables

1 Carbohydrate

3 Protein

Evening Snack
None
None
None
1 Fruit

1 Fruit

1 Protien