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Copyright © Fortius Fitness - Fitness Simplified

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THE NUTRITION BLUEPRINT

In this blueprint I outline my exact eating schedule to stay in top condition year round. Use it as inspiration and to get started. I highly recommend you experiment with various recipes to find your own style and ways to prepare your meals. I like it simple and eat pretty much the same every day. However, if you want variation the meal suggestions are very easy to moderate.

A QUICK RECAPBefore I show you the actual meal plans here’s the basic set-up. If you need a refresher I recommend that you read “The Nutrition Program: Understanding the Basic Principles” and “How to Start with the Program: Simple Instructions Through-and-Through” in the main manual before you continue.

Group 1: Proteins: Group 2: Vegetables:

No Limits - You can eat all you want from this group.

No Limits - You can eat all you want from this group.

Group 3: Fluids: Group 4: Fruits:

No Limits - You can drink all calorie free fluids you want from this group.

Limited - You can have small amounts from this group.

Group 5: Fats: Group 6: Carbohydrates / Favorite Foods:

Limited - You can have small amounts from this group. Leave out if you eat fatty meats and fish from group 1.

No Limits - You can eat all you want from this group on certain days.

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The Nutrition Blueprint

Base days: Refeed days:

Are made up of Group 1-5. Are made up of group 1-6.

Base and refeed schedule for fat loss:

» 1 (one) refeed day per week, or 2 (two) optional refeed meals per week (which can be on separate days if you prefer).

» Follow the base plan for the rest of the days.

Base and refeed schedule for maintenance:

(Follow the maintenance plan once you have reached your desired level of body fat.)

» 2 (two) refeed days per week, or 4 (four) optional refeed meals per week (can total over any number of days).


Base and refeed schedule for muscle building:

(This structure is only recommended if you are at the body fat level that you want. If not – then get your body fat level down first.)

» 3 (three) refeed days per week, or 6 (six) optional refeed meals per week (can total over any number of days).


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NOTES: » I don’t measure the exact amounts, but these are rough guidelines. The figures are only to show you the amounts I usually eat at each meal. Remember I don’t count calories or measure anything and neither should you. Eat according to your appetite and when you’re hungry.

» I usually have three meals a day on my base days (low calorie days) with the first meal around midday. This works best for me. You can eat as many meals as you want and at the times it suits you best.

» On refeed days (high calorie days) I usually eat 4 meals and some snacking in between.

» My usual schedule where I maintain my condition (I’m at the body fat level I’m happy with) is where I refeed on every training day. I train 3 days a week so its 3 refeed days (high calorie days) and 4 base days (low calorie days). If you need to lose body fat follow the base / refeed schedule outlined in the table above.

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SAMPLE BASE DAY (LOW CALORIE DAY):Meal #1 – Around 14.00 / 2 pm and my post workout meal on training days:

Ingredients: » 2 pounds / 1 kg of mixed Vegetables (normal or frozen)

» 250 grams chicken

» 1 Tomato

» 1 Kiwi

» 100 grams mushrooms

» Spices of choice

» Supplements: fish oil

Preparation time: » 10 minutes.

How to: » Slice the tomato and kiwi.

» Cut chicken into slender strips.

» Pour oil on a pan and heat and fry all ingredients for 5-10 minutes.

Tip: » There are endless variations you can use with the above set-up. Any kind of meat, vegetable, fruit and spices will work well.

http://www.fortiusfitness.com/fishoil

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Meal #2 – Around 18.00 / 6 pm:

Ingredients: » 2 pounds / 1 kg of mixed Vegetables (normal or frozen)

» 100 grams cucumber

» 100 grams pineapple

» 100 grams beetroot

» 1 can tuna in water

» 150 grams cottage cheese

» 1 tablespoon coconut oil

» Spices of choice


How to: » Put the thawed vegetables, cucumber, pineapple and beetroot in the microwave on full effect for 5 minutes.

» Mix the tuna and cottage cheese in a bowl.

» Blend the mix with the vegetables and coconut oil.

Tip: » Try using shrimp and salmon instead of tuna. Any kind of vegetable, fruit and spices will work well.

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Meal #3 – Around 22.00 / 10 pm:

Ingredients: » 5 whole eggs

» 200 grams blueberries

» 50 grams chocolate protein powder

» 100 grams of Icelandic skyr yoghurt


How to: » Make an omelet of the eggs.

» Mix the thawed berries with skyr and protein powder.

Tip: » Pick your favorite taste in protein powder or use strawberries or raspberries instead of blueberries.

http://www.fortiusfitness.com/protein

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SAMPLE REFEED DAY (HIGH CALORIE DAY):I usually start the day with my normal meal then I add the following meal during the afternoon.


Ingredients: » 150 grams oatmeal

» 150 grams cereal

» 50 grams raisins

» 50 grams protein powder (chocolate taste)

» ½ liter milk

Preparation time: » 2 minutes

How to: » Mix all ingredients in a large deep bowl.

Tip: » Pick your favorite taste in protein powder and different kind of cereals to mix it up.


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Anything goes. This is my free time where I don’t have to think about meal preparation and I usually eat out or order my favorite take away.

I have a meal or a treat if I crave something later in the evening. Usually it’s just a repeat of meal #2, a little candy or some French toast with Nutella (this is usually only once a week).

IMPORTANT: This is my usual schedule where I maintain my condition (I’m at the body fat level I’m happy with). I train 3 days a week so its 3 refeed days (high calorie days) and 4 base days (low calorie days). If you need to lose body fat follow the base / refeed schedule outlined in the table above.

Savers:Sometimes you just need some sweets on your low calorie days. It’s unavoidable. Instead of indulging in candy and cake, here are some healthy delicious alternatives I adhere to when I just can’t resist the temptation.

They are easy to make – just mix the ingredients in a bowl.

Saver meal #1: » Cottage cheese or Greek yoghurt

» Thawed mixed berries

» Chocolate or vanilla protein powder

Saver meal #2: » Chocolate protein powder

» Cacao

» Water (1,5 dl for each 30 grams of protein powder)

» (Optional – Put the mix in the refrigerator for an hour or freeze it for later.)



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RECOMMENDED:Have you ever sat down to eat another bland, boring, yet well-balanced nutritional meal and felt frustrated that you weren’t enjoying your food? Actually, that’s a very common challenge for many (myself included) – inspiration, adding variety and flavor without spending your life in the kitchen.

That’s why I created “No Nonsense Recipes” in close cooperation with a chef who specializes in healthy nutritional recipes with no compromises on taste. It’s the cookbook I turn to when I want inspiration to create delicious and healthy meals in minutes. It has more than 50 easy to cook mouth-watering recipes.

No Nonsense Recipes – 50+ Great Meals Designed To Fit The Fortius Fitness Lifestyle

Even if you have very little cooking experience, or don’t have much kitchen time, you will be able to use the recipes listed in No Nonsense Recipes. I highly recommend it for your kitchen in combination with my Nutrition Manual, if you want to cure boredom and learn some of the best tricks to spice up your meals.

Thank you for being part of the Fortius Fitness family. I look forward to being a part of your success story.

Founder of Fortius Fitness & Author of:

Physique Mastery - A Proven Blueprint to Body Transformation Success!

http://no-nonsense-nutrition.com/recipes

http://physiquemastery.com/

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COPYRIGHT NOTICE

No part of this website (fortiusfitness.com) or the associated blog, e-books and programs contained and sold within may be reproduced or transmitted in any form whatsoever without explicit permission. All means of reproduction, whether electronic, or mechanical, including photocopying and recording are prohibited without express written, dated and signed permission from the author. Copyright and illegal distribution violations will be prosecuted.

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DISCLAIMER AND LEGAL NOTICES

You must get the approval of your physician before beginning the exercise and nutrition programs presented on the FortiusFitness website (fortiusfitness.com) and the associated blog and e-books found therein, including this one. Users of the FortiusFitness website, blog, personal training advice and e-books expressly accept responsibility for their own safety and well being.

The recommendations in this e-book are for informational use only and do not constitute medical advice. Kasper V. Christensen and FortiusFitness assume no liability and cannot be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this e-book will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

You must consult your physician prior to starting any exercise regimen or diet, including any recommended herein, especially if you have any medical condition or injury that contraindicates physical activity. This program and website are designed for healthy individuals aged 18 and older only.

All forms of exercise pose some inherent risk. The author advises readers to take full responsibility for their own safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained. Recognize your own physical limitations and do not exercise beyond the safe level dictated by your own experience and aptitude. Follow any dietary regimen recommended by your doctor or physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t

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perform any exercise without proper instruction. Always do a warm up prior to resistance training and interval training.

See your physician before starting any of exercise or nutrition program presented by FortiusFitness. If you are taking any medications, you must talk to your physician before starting any exercise program, including FortiusFitness. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use FortiusFitness, please follow this recommendation.

Please understand that there are links contained in this guide that I may benefit from financially.

The material in this guide may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, I do not assume responsibility or liability for any Third Party material or opinions.

The information presented herein represents the view of the author as of the date of publication. The author reserves the right to alter and update his opinion at any time based on current information and research. While every attempt has been made to verify the information provided, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or omissions. Any slights of people or organizations are unintentional.

If advice concerning legal or related matters is needed, the services of a fully qualified professional should be sought. You should be aware of any laws which govern business transactions or other business practices in your country and state. Any reference to any person or business whether living or dead is purely coincidental.

copyright © fortius fitness - fitness simplified · healthy meals in minutes. it has more than 50...

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