Since I just reached the 2 months training mark at R GYM, I thought it was time to deliver on my promise… and show you some results! In the past 2 months, I trained 3 times a week and changed my diet mainly by eating more proteins, letting go of pasta, rice & potatoes and replacing them with vegetables. But I’ll get to the food later in this post…
First, here are some numbers! I’m very proud to say that my body fat percentage went from 36% to 30% and that I lost 2cm on my waist and on my hips. I’m also pretty happy about losing a whole cm on my thighs and triceps (you know how hard that is to lose for women). This is the least important part, but I also lost 6 pounds!
Like I mentioned in my previous post, even if training and sleeping are essential… the biggest part of the equation is food! And by food, I mean eating right. Thankfully, one of my three trainers is also a nutritionist, so I asked him to give me a top 10 of the most important rules to follow. So here’s Patrick Owen’s best nutrition tips!
1. Eat Real Food: Enjoy a variety of meats, vegetables, fruits, nuts, eggs and healthy fats from whole, minimally-processed foods.
2. Don’t eat sugar: Avoid sugar, corn syrup, honey, maple syrup and artificial sweeteners.
3. Eliminate or limit grains: Don’t eat breads, pasta, pastries, baked goods or any grain products. Rice and corn are fine once in a while. Whole grains are not much better than refined grains.
4. Eat animal fats such as butter, lard and tallow, as well as olive oil and coconut oil. Avoid oils derived from grains and seeds, and hydrogenated fats (trans-fats). Avoid deep-fried foods.
5. Limit legumes: Eat beans, sparingly and avoid unfermented soy.
6. Eat plenty of high quality meats, preferably from pastured animals, eggs, fish and shellfish.
7. Eat vegetables and fruits: If you’re trying to lose weight, limit you fruit intake. Berries are best, while tropical fruits should be limited.
8. Eat nuts and seeds but if you’re trying to lose weight, limit the nuts.
9. Get adequate omega-3 fats and vitamin D. Supplement if necessary.
10. Eat breakfast: Eat when hungry and don’t worry about meal timing or frequency.
Patrick didn’t only give me tips, he also prepared a full week meal plan that shows how you can have a diversified diet while eating well. Of course, I have the recipes for all these meals, but since it would be too long to post them, don’t hesitate to contact me here, and I’ll be more than happy to send them over!
Once again, do not hesitate to send any questions you have for Patrick, Rocky or Andre… I’ll make sure to send them over!
And thank you again for all the encouragement messages!