Monthly Archives: September 2014

Just Think About This…

Two people can weigh exactly the same but look totally different because their body composition (lean mass:body fat) is different.  The same holds true for the food we eat.  Imagine the food listed below were on two separate tables.  Each table of food has a similar number of calories but they look totally different.  Why?  It’s because their macro-nutrient (protein, carbohydrate, fat) breakdown is different (number and food quality).

Table One

I place 3 meals on table one.  Breakfast is from Dunkin’ Donuts, while lunch and dinner are from McDonald’s.


Plain bagel with plain cream cheese and a medium coffee (cream and 1 sugar)

Totals: 721 calories, 36 grams of fat, 86.5 grams of carbohydrates, 17 grams of protein


Cheeseburger, medium french fries and a medium coke

Totals: 850 calories, 27 grams of fat, 132 grams of carbohydrates, 19 grams of protein


Quarter Pounder with cheese, medium french fries and a large coke

Totals: 1,080 calories, 42 grams of fat, 162 grams of carbohydrates, 33 grams of protein

GRAND TOTAL: 2,651 calories, 105 grams of fat, 380.5 grams of carbohydrates (mostly sugar from soda), 69 grams of protein

Table Two

My meals for the day are place on table two.  It takes 7 of my “clean” whole food meals to equal (slightly higher) the 3 meals listed above.

*Please Note: This menu is based on my body composition and fitness goals.  It is merely a template.  I vary my protein, starchy / fibrous carbohydrates and fat on a daily basis.  This menu is not intended to be utilized by the masses.

Meal 1
½ cup low fat cottage cheese
½ cup dry oatmeal & 2 TBSP raisins & 1 oz walnuts
4 tbsp ½ & ½ for morning coffee
2 tsp olive oil
Meal Totals: 718.2 calories, 25.9 grams of protein, 70.4 grams of carbohydrates, 37 grams of fat

Pre Workout Meal
1 Scoop Pro Jym Protein Powder
Pre Jym Workout Powder

Meal Totals: 154.5 calories, 24 9 grams of protein, 2.5 grams of carbohydrates,  0 grams of fat

Post Workout Meal
1 Scoops Pro Jym Protein Powder
Post Jym Active/Carbohydrate Supplement
1 cup skim milk
Meal Totals: 346.5 calories, 32 grams of protein, 49 grams of carbohydrates, 2.5 grams of fat

Meal 4

4 oz chicken
1 c broccoli
¾ cup sweet potato
2 tsp olive oil
Meal Totals: 423.8 calories, 30.4 grams of protein, 52.6 grams of carbohydrates, 10.2 grams of fat

Meal 5
4 oz chicken
¾ cup sweet potato
1 c broccoli
2 tsp olive oil
Meal Totals: 423.8 calories, 30.4 grams of protein, 52.6 grams of carbohydrates, 10.2 grams of fat

Meal 6
4 oz ground turkey
2/3 cup cooked brown rice & ½ c black beans
1 cup green beans
2 tsp olive oil
Meal Totals: 763.3 calories, 51.4 grams of protein, 79.8 grams of carbohydrates, 26.5 grams of fat

Meal 7
1 scoop Pro Jym Protein Powder
1 cup skim milk
Meal Totals: 218.5 calories, 32 grams of protein, 17 grams of carbohydrates, 2.5 grams of fat

GRAND TOTAL: 3,048.6 calories, 226.1 grams of protein, 330.4 grams of carbohydrates, 91.4 grams of fat

Even though there is an obvious difference in food volume, the numbers by themselves are deceiving.

Table 1 has just a slightly higher amount of carbohydrate grams (380:330).  However, at least 133 of Table 1 carbohydrate grams are pure sugar which will most probably be stored in the body’s adipose tissue as body fat.

Table 1 also has more fat grams (105:91).  Table 1 not only has more fat grams, but they are mostly from harmful saturated fat, whereas my menu contains fats that have been proven to support physical health.

Eating clean allows you to eat a wide variety of whole food throughout the day.  This constant supply of nutrients provides your body with what it needs to function at optimum levels, while keeping you satiated.

 Choose to eat more nutritious whole foods, your being will thank you for it!

What Do You Really Want???

You say, “I want to lose weight”, “I want to get rid of this”, “This has to go”, “I hate this”.


When you answer that question, you will know what you really want!

Possible Answers:

I want to feel energetic!

I want to feel strong!

I want to feel confident!

I want to feel comfortable in my clothing!

I want to participate in activities with my family!



*Contact me to learn more about incorporating strength training into your life