Strength Studio

We Build Better Bodies

5800 Edwards Ranch Rd, Suite 100 Fort Worth, TX. 76109

817 222-1577

At Strength Studio, we offer 1-on-1 personalized training performed by certified professionals. We believe individualized training is the key to efficient results.  Our staff is highly skilled in the art and science of fat loss and human performance. We use this knowledge to design customized programs that will address your specific needs.

Since opening our doors in 2007, Strength Studio has provided superior personal training  for clients of every physical level in our well-equipped distraction-free gym.
 

Philosophy
The individual is the basis for all exercise and nutrition recommendations. We maintain precise records for each client, this allows us to make educated adjustments when needed. We are constantly searching for more effective ways to accelerate fat loss, improve athletic performance, and increase strength. We routinely reevaluate everything we do to ensure we are never complacent. We never dismiss any method, but we will question every method. If it can be improved, we will experiment and try to improve.

Intermittent Fasting for the Busy Person

March 27, 2013  /  Erick Minor

 

Swimsuit weather will be here within weeks. If you have not been diligent with your diet this winter, I’ve designed a simple plan that can jumpstart body fat loss.

This menu is designed for those on a tight schedule and it does not require a lot of planning. If you want to get lean, but you don’t have time to prepare multiple meals or eat 5 times/day, intermittent fasting is an effective way to lose body fat. 

This program is not intended for the competitive athlete or advanced trainee who trains 6+ hours/week.

The rules:

  1. Eliminate all added sugars and sweeteners; do not consume any food or drinks that contain added sugar (naturally occurring sugar in fruit, potatoes, and rice are ok).  Remove all sugars from your house; give them to people you don’t like.

  2. Eliminate all processed grains and flours; including bread, pasta, crackers, baked goods, cereals, etc.…

  3. Skip breakfast and sleep an extra 30 minutes. Breakfast is not as important as once believed.

  4. Make protein the priority with each meal

  5. You will eat two main meals + 1-2 high protein snacks.

  6. No food or calorie containing beverages from 8pm to 11am the next day, water only

 

Breakfast

  • 8-12oz.water

  • Do not consume any calorie containing beverages.

  • The first few days without breakfast will be the most challenging, persevere and drink plenty of water.

Lunch Suggestions

  • Grilled Chicken breast

  • Baked Sweet Potato w 1 tsp. butter and cinnamon

  • Broccoli, steamed

 

  • Grilled Salmon or Tilapia

  • Steamed green vegetables or Large Salad w/ olive oil dressing

  • Organic Strawberries, 3-4

 

  • Chicken Stir-Fry with vegetables (peppers, onions, broccoli, etc...)

  • Steamed Rice

  • Pineapple slices, 1 small serving

Post-Workout shake or mid afternoon snack

  • Whey Protein, 1-2 scoops (< 5 grams of sugar/ serving) mixed in 8-10 oz. water

  • Small Green Apple

Dinner Suggestions

  • Grilled Pork Chop

  • Brussels sprouts w/ butter

 

  • Grass-Fed Beef (filet Mignon, New York Strip, or Roast)

  • Large Romaine Lettuce Salad with Olive oil dressing

 

  • Ground Bison Burger

  • Sautéed green beans

 

  • Baked Chicken, dark or white meat

  • Sautéed Broccoli w/ olive oil and garlic

 

After Dinner Dessert Suggestions

High-Protein Chocolate Mousse

  • 5-7 oz. cup of plain Greek yogurt (2% or full fat)

    1. 1 scoop of Chocolate whey protein (no more than 5 grams sugar/serving)

    2. 1 tbsp. MCT Oil

    3. add 2 tbsp. of water

    4. mix into a fine pudding and let chill in freezer for 10 min.

 

  • Organic Cottage Cheese, 2%

  • Fresh Pineapple

 

  • 5-7 oz. cup of plain Greek yogurt (2% or full fat)

  • Fresh Organic Strawberries

 

Recommended Supplements

  • L-Carnitine (tartrate), 2-4 grams/day divided between meals

  • Magnesium, 200-300mg with dinner

  • Vitamin D3, 2000-5000 IU’s per day

  • Multi-vitamin/mineral

 

NO FOOD AFTEr 8:00pm

 

 

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