I'm tossing the idea around of doing this but the nutrition is slightly confusing me. I need 140g of protein/aya nd 280g of carbs, plus the 30 g of fiber. Can you give me some ideas of meals that would be ok on the plan? Especially snacks, I can't do shakes 3 times a day. Thanks!
BodyRx question for Mindi
- Thread starter Cbelle
- Start date
This is from our board: hope it helps but I'd advise you to read the book, borrow it from the library and see if you like it:
This is an overview of the Body Rx program by Dr. Scott Connelly. BRx is a 6-month program consisting of 4 6-week cycles. Each cycle has a different goal, with a nutrition & exercise plan geared toward those goals. According to Connelly, nutrition is really the essential part. He claims that the only way you can NOT get good results is by NOT following the nutrition plan. For most people nutrition accounts for 70% of the results with exercise and recovery accounting for the rest. This is why there are so many people out there toiling away in gyms without getting results...the nutrition part is extremely important.
The nutrition requirements are as follows:
Foods are divided into groups, like a traffic light...
GREEN: GO!You may eat as many of these as you like.
YELLOW: Caution! These are restricted but allowed.
RED: Stop! Special occasions only. These are comparable to BFL free day foods.
Cycle 1: Getting Stronger
Protein ~ 1g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 2 servings per week.
RED: Special occasions.
Carbs ~ 2g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.
Fiber ~ 30g
Cycle 2: Getting Sculpted
Protein ~ 1.25g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 1 servings per week.
RED: Special occasions.
Carbs ~ 1g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.
Fiber ~ 45g
Cycle 3: Burning Fat
Protein ~ .5g per pound of body weight at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: NONE
RED: NONE
Carbs ~ .5g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: NONE
Fiber ~ 60g
Cycle 4: Maintenance and Endurance
Protein ~ 1.25g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 4 servings per week.
RED: Special occasions.
Carbs ~ 1.5g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.
Fiber ~ 50g
Protein:
GREEN proteins are the leanest ones, like lean ground beef, white poultry meat, buffalo, fish, whole eggs, etc.
YELLOW has more fat-NY strip, sausage with 5g or less fat, dark poultry meat, etc.
RED includes sandwich meats, prime rib, bacon, fried chicken, full-fat cheeses, nuts.
Carbs:
GREEN carbs include fruits & non-starchy veggies and Fiber One and All Bran cereals.
YELLOW carbs include starchy veggies like beans, corn, potatoes, sweet potatoes, breads & crackers, some cereals like Kashi and Grape-Nuts, grains like rice, couscous and pasta, and the snack foods popcorn, potato chips (light) and pretzels.
RED carbs are your typical free day fare-cake, cookies ice cream, etc
This is an overview of the Body Rx program by Dr. Scott Connelly. BRx is a 6-month program consisting of 4 6-week cycles. Each cycle has a different goal, with a nutrition & exercise plan geared toward those goals. According to Connelly, nutrition is really the essential part. He claims that the only way you can NOT get good results is by NOT following the nutrition plan. For most people nutrition accounts for 70% of the results with exercise and recovery accounting for the rest. This is why there are so many people out there toiling away in gyms without getting results...the nutrition part is extremely important.
The nutrition requirements are as follows:
Foods are divided into groups, like a traffic light...
GREEN: GO!You may eat as many of these as you like.
YELLOW: Caution! These are restricted but allowed.
RED: Stop! Special occasions only. These are comparable to BFL free day foods.
Cycle 1: Getting Stronger
Protein ~ 1g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 2 servings per week.
RED: Special occasions.
Carbs ~ 2g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.
Fiber ~ 30g
Cycle 2: Getting Sculpted
Protein ~ 1.25g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 1 servings per week.
RED: Special occasions.
Carbs ~ 1g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.
Fiber ~ 45g
Cycle 3: Burning Fat
Protein ~ .5g per pound of body weight at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: NONE
RED: NONE
Carbs ~ .5g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: NONE
Fiber ~ 60g
Cycle 4: Maintenance and Endurance
Protein ~ 1.25g per pound of body weight measured at the beginning of cycle.
GREEN: Make the vast majority of your protein choices from these foods.
YELLOW: 4 servings per week.
RED: Special occasions.
Carbs ~ 1.5g per pound of body weight measured at the beginning of cycle.
GREEN: Unlimited, does not count towards your total.
YELLOW: Stick within your limits.
RED: Special occasions, count towards your limits.
Fiber ~ 50g
Protein:
GREEN proteins are the leanest ones, like lean ground beef, white poultry meat, buffalo, fish, whole eggs, etc.
YELLOW has more fat-NY strip, sausage with 5g or less fat, dark poultry meat, etc.
RED includes sandwich meats, prime rib, bacon, fried chicken, full-fat cheeses, nuts.
Carbs:
GREEN carbs include fruits & non-starchy veggies and Fiber One and All Bran cereals.
YELLOW carbs include starchy veggies like beans, corn, potatoes, sweet potatoes, breads & crackers, some cereals like Kashi and Grape-Nuts, grains like rice, couscous and pasta, and the snack foods popcorn, potato chips (light) and pretzels.
RED carbs are your typical free day fare-cake, cookies ice cream, etc
Also on the board there are lots of different receipes and menus posted so you can figure out what you like and how much you want to eat. I'm finishing Cycle one now so my yellow carb intake could be higher, and some days I take advantage of that. I eat lots of fish, fat free cottage cheese, chicken and turkey. I sometimes supplement my protein with whey protein shakes, I also throw in some extra fiber.
Lots of ways to eat and lots of good things to eat! That's the best part of it!
Lots of ways to eat and lots of good things to eat! That's the best part of it!
naughtoj
Cathlete
Cbelle..
I just got into this, and am not the expert yet that Mindi is, but I just wanted to let you know that even if it looks complicated, it is not.
The program allows so many carbs that I am not going to even have to count mine. If I do not eat sugar or any of the RED carbs, there is no way I will go over the yellow carb limit. I am sure the same is for you. The plan is kinda designed to where if you are eating the amount of protein and fiber (green carbs, the ones you don't have to count towards your total) that you should be, you really cannot go over with your yellow carbs. That would be an insane amount of food, even for ME!!
If you know what foods have fiber and which have protein, you should be good. The RED carbs are things you probably already know you should not be eating.
The only difference in this diet as opposed to the one I eat now is it has got more protein and less sugar. I will try to eat more green carbs and not so many yellow as I have a pretty good muscle base already.
I did see some recipes on the site Mindi provided. Check it out!!
Mindi...how about salad dressings?? I know Dr. Connelly says no oil, but I may incorporate a litte olive oil. Do you know of any low fat dressings that are not store bought??
I just got into this, and am not the expert yet that Mindi is, but I just wanted to let you know that even if it looks complicated, it is not.
The program allows so many carbs that I am not going to even have to count mine. If I do not eat sugar or any of the RED carbs, there is no way I will go over the yellow carb limit. I am sure the same is for you. The plan is kinda designed to where if you are eating the amount of protein and fiber (green carbs, the ones you don't have to count towards your total) that you should be, you really cannot go over with your yellow carbs. That would be an insane amount of food, even for ME!!
If you know what foods have fiber and which have protein, you should be good. The RED carbs are things you probably already know you should not be eating.
The only difference in this diet as opposed to the one I eat now is it has got more protein and less sugar. I will try to eat more green carbs and not so many yellow as I have a pretty good muscle base already.
I did see some recipes on the site Mindi provided. Check it out!!
Mindi...how about salad dressings?? I know Dr. Connelly says no oil, but I may incorporate a litte olive oil. Do you know of any low fat dressings that are not store bought??