Be Force Fit! Fat Blasting Nutrition
http://www.BeForceFit.com
http://beforcefit.getprograde.com
Ryan Ketchum and Wil Fleming
Force Fitness and Performance Team
info@beforcefit.com
Disclaimer: This manual is not intended for the treatment or prevention of disease, nor is it a
replacement for seeking medical treatment or professional fitness advice. Do not start any nutrition or
physical activity program without first consulting your physician. The use of this program is at the sole
risk of the reader. The author is neither responsible or liable for any harm or injury resulting from the
use of the program.
One of my colleagues, Alwyn Cosgrove, made a statement that really struck home with me. He
stated that fat loss is very simple, and he is right. Fat loss is simple, but simple does not mean
easy. Fat loss requires a little discomfort, it requires a little sacrifice, but don’t make it more
complicated than it has to be. Most people eat too little of the right stuff and eat too much of
the wrong stuff. There are very simple rules that you can follow to get you jump started with
your fat loss. I will cover these rules and more in the following pages. Take you time to apply
each of the rules and master them. If you can do these few rules very well, your body will look
better, you will feel better, and you will be in better health.
The first rule of nutrition is not new. I know that you have heard it a million times
before, but it may really be one of the most important aspects of nutrition. You must eat a
good quality breakfast. I have heard all the excuses in the world, I get sick when I eat early, I
don’t want to get up early to make it, and I don’t like XYZ breakfast food. I don’t care! You
have to eat something. Find something that works for you and stick with it, there is no reason
to go more than 30 minutes after you wake up without food.
You have a lot of options for breakfast meals. Let’s first go over the first thing that is not
an option. Breakfast Cereal! It flat out stinks nutritionally. There are very few healthy
breakfast cereals on the market and I would guess most of you don’t pick those good options.
Just throw the super sugar insulin coma inducing boxes of cereal in the trash and get a quality
meal.
After you get rid of the cereal, now we can start looking at something to get your day
started. This time of day is the perfect time to get in some carbs and protein to kick start your
metabolism. You have been fasting while asleep for a long time and your energy stores are low.
You need to refuel your body and kick start your fat burning furnace.
Let’s start with protein. This is the building block for your body. You need this to keep
your lean body mass, to repair your muscles, and to build new lean mass. Eggs are king in the
morning. Forget what everyone says about them raising your cholesterol and being bad for
your heart. Unless you already have been diagnosed by a doctor with high cholesterol, eggs are
a great healthy choice. You get a good amount of fats and protein, as well as many vitamins
and nutrients in the yolk. I recommend getting omega-3 enriched eggs that can be found at any
grocery store. However, you don’t have to stick with typical foods. You can have turkey,
chicken, fish, lean beef, etc.
Now for the bad word, carbs. What should you have or should you even have carbs in
the morning? The answer is yes you should, and we will go over some healthy sources. In the
morning you will utilize the carbs the way they are supposed to be used, for energy. Your
insulin sensitivity will be best at this point and you will not store they carbs. Fruit is always a
great choice in the morning. I am partial to pineapple, blueberries, strawberries, melons, etc.
You can choose from whatever you want that comes off a tree or vine. Fruits are your best
option, as you get lots of vitamins and minerals as well as fiber. Another option is Ezekiel
bread, whole grain bread (and not just the type that has some brown coloring to it, get the real
100% whole grain bread with grains in it that you can see.), and oatmeal (not instant oatmeal).
Any of these is a great option to get in some healthy carbs and get your body ready to go.
If you get sick or nauseous after eating breakfast or maybe you workout in the morning
and don’t want a big meal right before, there are still options for you. Protein shakes are a
great option. I would suggest getting a good all around nutritionally sound meal replacement,
such as Prograde Lean (http://beforcefit.getprograde.com). This will give you a good number of
calories and a great balance of proteins, fats, and carbs. You could also have a piece of fruit
with this, or put 1/4-1/2 cup of rolled oats in the shake for added carbs. Another option is
energy bars. This is a perfect jump start for those looking to get something in their system
before a workout in the morning. Prograde Cravers (http://beforcefit.getprograde.com) are my
favorite; they taste great and have a great nutritional breakdown. The best part is they are
small and easy on the stomach before a workout.
Now you have no reason to skip breakfast. You can make the shake the night before,
grab a Craver on the way out the door, or sit down and eat a solid meal. Find something you
like, have all your bases covered and be prepared for anything.
The second tip is to eat 4-6 times a day. I know, I know, you have heard it all before.
Well sit back and relax because I am going to say it again. You need to eat several smaller
meals a day to keep your metabolism running in hyper speed. Our bodies are made to survive
using the easiest mechanisms possible. We store fat because at one point food was limited at
certain times of the year. Humans would eat as much as possible when food was plentiful and
store the excess calories as fat for energy. When food supplies were limited, the body would
use these stores as energy and for survival. Fortunately food is plentiful all the time now,
unfortunately we still eat like it is not, and we still store it like we won’t have any later.
You don’t have to eat 6 full meals a day to comply with this rule. In fact that is the
wrong way to look at this. Two or Three of these meals should be more of a snack. They can be
almonds, walnuts, pecans, string cheese, hard cheeses, sliced turkey, veggies, Prograde Lean,
Cravers, yogurt, etc. Any of these things by themselves or together make a great snack. The
key to success with eating this frequently is preparation and planning. You need to have these
things accessible and they need to be portable. I know that you can’t run home every 2-3 hours
to eat, so take a small cooler and have it with you when you go to work, school, out with
friends, or anywhere you go.
The next strategy is to plan your meals around certain macronutrients. Macronutrients
are protein, fats, and carbs. We have already talked about breakfast. We know you should be
getting your protein and carbs in at this time. What about the other meals? What do you have
in each of these, how much? It can get pretty confusing. Let’s go back to the theme here, and
make it simple.
After breakfast I suggest basing all of your meals around a lean protein source. You
should have some type of protein at every meal and snack. Again we have the usual suspects;
you can eat turkey, lean beef, fish, chicken, some soy, whey, etc. Now, I am not a huge fan of
lots of soy products in the diet, but some is not harmful.
What else can you have with your protein? This is where at every meal after breakfast I
suggest filling the rest of your meal with veggies. You cannot go wrong with eating veggies.
Pick ones you like, try to have some variety, choose bright colorful ones and dark ones, choose
leafy and choose fiber dense. I don’t care just eat a lot of veggies. If you need to eat more to
feel full, eat more veggies. This is how you stay full and keep hunger pangs away. See? I told
you it was simple.
At this point you should have noticed that I left out the carbs. You will get your carbs
from fruits and veggies during snacks and meals. You don’t need them at this point, unless you
are a competitive athlete or endurance trainee. You will have your chance to get your carbs
after your workout.
Don’t be afraid of dietary fat. That’s right I said it, don’t be afraid of the fat. The fat on
your stomach and butt, that you can be afraid of, but not the good fats we are going to put in
your diet. You need fat to function. What happened after the government purposed a carb
heavy, low-fat diet for health? We got fatter! I want you to forget about getting fat from
eating fat. You get fat from eating too much, and eating the wrong things.
What are good fats? That is the question I am sure you are asking in your head right
now. Good fats are monounsaturated, polyunsaturated, omega-3, omega-6, and a few others.
Now some of these are overlapping and some are more important than others. We need more
omega-3 fats in the diet than 6. But, let’s stick to the basics. You get your fats in the diet from
the meats you are eating, the eggs, nuts, cheese, fish oil, and natural peanut butter. This is not
a complete list, but it covers a lot of easy to come by sources of fat.
These fats can be included in your meals that you are eating just protein and veggies.
They are also great for snacks. The fats will keep you feeling full and help with your hormone
profile as well as teach the body how to burn fat for fuel. They also help to balance out your
insulin levels. If you take in these healthy fats, your heart health will improve and your waist
line will improve as well.
Proper supplementation is something that everyone should look into after they have
included the habits mentioned previously. I don’t think you need a million supplements to be
healthy; in fact the opposite is true. I want to see all my clients eat healthy, whole food sources
first and then use products to supplement their nutrition.
A few products that I feel are necessary in any nutrition plan is a good protein powder, a
workout recovery drink, a good multi vitamin, and fish oil. Fish oil may be the most important
one of the three. There are numerous benefits to taking a high quality fish oil, if you Google
any disease and fish oil, chances are you will see a study that has shown it to help. Now I am
not saying this is a magic bullet that makes everything better, but it is pretty close.
Protein supplements are great for on the go snacks or breakfast. It is a fast, easy way to
get in your nutrition. Not everyone has 2 hours a day to cook food and eat it on the run. This is
more of a convenience supplement, but one that is almost necessary. A good multivitamin will
cover the nutrients you may miss in your diet. This is particularly important when you are on a
restricted calorie plan. I take a multi everyday for reassurance that I get all my vitamins.
Post workout is another great time for simple carbs. You can combine these with a fast
digesting protein to help you recover from a tough workout. Your post workout nutrition will
play a huge part in retaining your lean body mass when trying to lose fat. The sugars at this
time will be used as fuel and help push the protein into the muscles to be used to repair the
damage you did during the workout. Prograde has a product that fits the bill perfectly called
Workout. Now I do have to warn you, that you must earn this work out drink by training hard
during your session.
The trick to supplementation is finding a good source for quality products. There are a
lot of ineffective products that cost a lot of money out there, and a lot of idiots that promote
these products. I recommend Prograde Nutrition to all my clients. Prograde is a great source,
which pharmaceutically tests all its products and leaves no stones unturned when it comes to
their customers’ health and satisfaction. They use whole food products, as well as organic
foods in all their supplements. If you want to learn more about Prograde go to
http://beforcefit.getprograde.com.
In addition to nutrition you need to be active to look good naked. You can diet all you
want, if you don’t have some muscle or lean body mass to show off under that flab you will just
be a skinny, former fat person. You want to look strong, lean, and active. The key to this is
resistance training. Use free weights, do bodyweight movements, it doesn’t matter how you do
it, but you have to do resistance training. Lift something, and lift something heavier than the
little pink dumbbells. I promise you won’t wake up one morning, look in the mirror and say to
yourself, “Oh crap, I over did it yesterday with the weights, and now I am just too huge!” It
doesn’t work that way, I promise.
Cardio is not the key to fat loss. Long, slow, boring cardio is not the best method for fat
loss. I am here to tell you there are better more effective ways to strip the fat off. It’s called
interval training. The key here is EPOC or exercise post oxygen consumption. Studies have
shown a huge difference in fat loss with bouts of intense exercise when compared with steady
state cardio. Notice I said, INTENSE, you cannot treat this like a long jog outside, or you will not
get the benefits. You must push yourself when completing these sessions.
You can do this on a bike, outside on the track, with bodyweight exercise, be creative
and just get it done. With interval training you go for a set amount of time at a high intensity,
say 15 seconds, and then you rest or go at a lower rate for a set period, say 45 seconds. For
example, you bike as fast as you can for 15 seconds, and then bike at a comfortable pace for 45
seconds, and repeat 20 times. This is a fairly advanced session; I would start at 8-10 minutes
and build from there. For variation you can change the type of exercise, add to your work time,
decrease your rest time, and increase the number of times per session. Two or three of these
sessions a week will keep your fat furnace burning in overtime.
I have covered a lot of different topics that should get you started on your path to
blasting away your fat. Fat loss is by far the most sought after fitness goal prospective clients
come to me with. I wrote this in an attempt to make fat loss as simple as it can be, and set you
on the right path from the start. Begin by implementing each of the tips one by one until you
practice each one every day. It gets easier as you go, I promise.
Ryan Ketchum is the co-owner and Director of Adult Fitness for Force Fitness and Performance in
Bloomington, Indiana. Ryan graduated from Indiana University with a B.S. in kinesiology focusing his
studies as a Fitness Specialist and obtaining a minor in Nutrition Sciences. Ryan was an All-American
track and field athlete at IU. He fought weight issues his entire life and overcame obesity, losing over
100 lbs himself. He has helped hundreds of people reach their performance and fitness goals throughout
his young career. You can learn more about Ryan by visiting www.beforcefit.com or visiting
www.forcefitness.blogspot .com. Ryan can be contacted at ryan@beforcefit.com.
Wil Fleming is the Director of Sport Performance at Force Fitness and Performance. Wil has coached
athletes at every level. Included in this are Olympians, All-Americans, Indiana State Champions, as well
as those just starting their journey in athletics. Wil is certified with the NSCA as a Certified Strength and
Conditioning Specialist, as well as the IYCA as a Level 1 Youth Fitness Specialist. Wil is a graduate of
Indiana University with a bachelor’s of science in Nutrition Science. You can reach Wil at
wil@beforcefit.com.
Sample Nutrition Plans:
Male #1
Meal 1: 3 omega-3 eggs, ½ cup egg whites, ½ cup pineapple, 1 tbsp fish oil, 1 red bell pepper
Snack 1: 4oz hard cheese (Cheddar, Munster, etc)
Meal 2: 1 chicken breast, 2 cups spinach, 1 tbsp olive oil, 1 cup carrots
Snack 2: 1 handful almonds/walnuts/pecans
Meal 3: 5oz Laura’s Lean Ground Beef, 1 cup broccoli, 1 tbsp fish oil
Snack 3: 2 scoop protein, 2 tbsp natural peanut butter
Add 1 Serving Prograde Workout after weight training.
Male #2
Meal 1: 2 scoops protein, 2 slices 100% whole wheat Ezekiel bread, 1 tbsp fish oil
Snack 1: 4oz turkey, ½ cup carrots,
Meal 2: 6oz salmon, 1 medium yellow squash, 1 apple
Snack 2: 1 handful almonds/walnuts/pecans
Meal 3: 1 chicken breast, 1 cup broccoli and cauliflower, 1tbsp fish oil
Snack 3: 1 scoop protein, ½ cup cottage cheese, 2tbsp natural peanut better
Female #1
Meal 1: 2 omega-3 eggs, 1/3 cup egg whites, 1/2 tomato, ½ onion, 1 cup spinach, 1 tbsp fish oil
Snack 1: Prograde Craver
Meal 2: 4oz turkey, 1 cup broccoli
Snack 2: 1 handful mixed nuts
Meal 3: 1 small (4-5oz) chicken breast, 1 red bell and 1 green bell pepper, 1tbsp fish oil
Snack 3: 1 scoop protein, 1 tbsp natural peanut butter
Female #1
Meal 1: 2 omega-3 eggs, 1/3 cup egg whites, ½ cup blueberries, 1 slice Ezekiel bread, ½ red bell
pepper, and 1 tbsp fish oil
Snack 1: Prograde Craver
Meal 2: 1 whole wheat low carb tortilla, 3 oz chicken, ½ cup spinach, ½ tomato
Snack 2: 2 pcs string cheese
Meal 3: 4oz Laura’s Lean Ground Beef, ¼ onion, 8 stalks asparagus, 1tbsp fish oil
Snack 3: 1 scoop protein, 1 tbsp natural peanut butter