Get Lean for Thanksgiving DietBet Challenge Guide
breannefreeman.com
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Welcome to my Get Lean for Thanksgiving DietBet Challenge! Thank you for joining my DietBet! I’m excited for the opportunity to help you blast the fat over the next four weeks. I know this can be a scary and intimidating process. I’m sure you are wondering “What workouts do I do” and “What do I eat” to lose 4% of body weight in the next 4 weeks? There isn’t a one-size fits all solution. YOU ARE UNIQUE: Your goals, the calorie and macronutrient requirements it takes to meet those goals. My #1 objective is your success! Through these materials + daily motivation and tips in our group, you will learn how I’ve turned health and fitness into a sustainable lifestyle. Let’s do this!!
In this Guide:
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6 essentials to blast fat (p. 3-4) How to calculate your calories and macros (p.5) Meal planning guide & 3-day meal plan (p.6) Breanne’s macro-friendly recipes (p 7-10)
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Six Essentials to Blast Fat 1.
Calories In vs. Calories Out is Always King What time of day you eat, how many carbs, low fat, vegan, Keto, intermittent fasting… a successful diet ultimately comes down to one simple rule: a calorie deficit will result in weight loss and a calorie surplus will result in muscle/weight gain. Everyone’s calorie requirements will vary by age, height, weight, muscle mass and activity levels. For optimal health, a majority of foods you eat should come from whole, unprocessed foods to provide the vitamins and minerals (micronutrients) your body needs to function, repair, and re-build. 500 calories from a Salmon filet, Brussel sprouts, and Yams looks and feels significantly different than 500 calories from burgers, Oreos and Pepsi.
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Focus on Protein Intake Protein is arguably the most important, yet most overlooked macronutrient. Everything from muscles to bones and hormones are derived from protein. While so many bodily functions are dependent on it, most people do not get enough in their diet.
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You can follow the perfect weight training program, push yourself hard in the gym and eat in a calorie surplus, but if you don’t consume enough protein daily, your body cannot build muscle. Protein is the most satiating macronutrient. Calorie for calorie, protein keeps you satisfied longer than carbs or fat, so it’s easier to eat fewer calories throughout the day. Protein provides the amino acids imperative to keeping the body in an anabolic state while eating in a calorie deficit. This simply means that when combined with resistance training, a high-protein will yield more fat burn and less muscle loss - the exact kind of weight loss we want to achieve!
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Weight Train Regularly We know strength training builds muscle, but it’s also one of the most misunderstood fat loss tools. There are many reasons why a regular strength training regimen is superior to cardio:
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Muscle mass IS your metabolism—the more muscle mass you have, the more calories you burn at rest, period. Every decade after 30 years of age, physically inactive people can lose 3-5% of their muscle mass! [1]. This decline worsens after the age of 60. Essentially, if you don’t use it, you lose it! Less muscle mass = a slower metabolism, making it much easier to gain weight if diet isn’t adjusted. Following a proper weight training regimen will help you keep your muscle and metabolism on fire as you age. Strength training offsets the negative outcomes that caloric restriction induces, aka muscle catabolism. In fact, for every pound lost through diet, up to 25% can come from muscle tissue [2]. To help preserve precious muscle tissue, resistance training, in combination with a high protein diet, tells your body to burn fat and preserve/build as much muscle as possible. Weight training causes your body to burn calories during AND LONG AFTER every session due to increased post exercise oxygen consumption. You essentially stop burning calories when your cardio session ends. According to a recent study, just 10 weeks of weight training could boost calories burned at rest by 7% and may REDUCE FAT by 4 POUNDS [3].
Get Enough Sleep Sleep is an extremely underrated weight management and general health promoter. Sleep is the time our body heals from the stresses of the day, including your exercise regimen. Without enough of it, both muscle building and fat loss can be hard. The effects of sleep deprivation are not completely understood but sleeping 5 hours or less is associated with 3.7-fold greater odds of obesity among men and 2.3-fold increase in obesity among women compared to those who sleep 7-8 hours per night [4]. The likely link is a reduction in metabolic rate, increased hunger and poor food choices which equate to an average of 385 extra calories consumed per day.
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Don’t Rely on Cardio Moderate amounts of cardio has its place in a well-rounded exercise program. It’s good for your heart, can help with recovery, and many people like the way it makes them feel. However, if your goal is to improve the look of your physique, it’s not the most useful tool. Overdoing it can increase hunger and make you lose muscle. When it comes to fat loss, cardio is simply a tool to help you reach a desired calorie deficit. Focus on your diet and weight training first, then think of cardio as the icing on the cake. You probably don’t need much more than three to five 30minute sessions per week regardless of your physique goals.
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Be Consistent Everything that has value in life is a product of consistency: success, health, wealth, friendship, relationships, and of course fitness! You don’t have to be perfect with your exercise and nutrition, but you have to be consistent if you want lasting results. [1] DerSarkissian, C (July 30, 2018). Sarcopenia with Aging. Retrieved from www.webmd.com. [2] Heymsfield S.B., Gonzalez M. C., Shen W., Redman L. and Thomas D., (April 15, 2014). Weight Loss Composition is One-Fourth Fat-Free Mass: A Critical Review and Critique of This Widely Cited Rule. Retrieved from www.ncbi.nlm.nih.gov [3] Department of Exercise Science, Quincy College, Quincy, MA 02169, USA (July 11.2012). Resistance training is medicine: effects of strength training on health. Retrieved from www.ncbi.nlm.nih.gov. [4] Patel S., Blackwell T., Redline S., Ancoli-Israel S., Cauley J., Hillier T., Lewis C., Orwoll E. Stefanick M., Taylor B. Yaffe K., Stone K (Oct 21,2008). The Association between Sleep Duration and Obesity in Older Adults. Retrieved from https://www.ncbi.nlm.nih.gov
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How to Calculate Your DietBet Calories & Macros 1.
Calculate Your BMR
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Calculate Your TDEE
There isn’t a one size fits all calorie solution. A good place to start is finding your Basal Metabolic Rate (BMR), or the number of calories it takes to maintain life as is. This varies person to person based on factors like age, weight and height. There are plenty of BMR calculators on the internet. You can try http://www.bmrcalculator.org
Total Daily Energy Expenditure (TDEE), or your total daily calorie needs: • Sedentary (little or no exercise) = BMR x 1.2 • Lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375 • Moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55 • Very active (hard exercise/sports 6-7 days a week) = BMR x 1.725 • Extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9 NOTE: When you calculate your calories, you’re simply getting an ESTIMATE.
Putting it All Together
With DietBet, your goal is to lose 4% of your body weight in 4 weeks, so you need to eat less than TDEE. Here’s an example: 40-year-old woman, 5'4" and 154 pounds BMR 1,356 calories, wants to lose 1% body weight per week • Moderately Active= 1,356 calories * 1.55= 2,101 (TDEE) • Lose 4% of 154 pounds in 4 weeks = 6 pounds, or an average of 1.5 pounds per week. • 1 pound of weight loss= 3,500 calories * 1.5 pounds per week= 5,250 calorie deficit per week / 7= 750 calories per day • 2,101 (TDEE) -750= 1,351 weight loss calories per day Calculate macros: • Protein at 0.8-1 gram per pound of body weight. • Fats suggested at 25-30% of daily calories. • Carbohydrate grams come from the remainder of calories Calorie values for each macro: • 1g Protein = 4 Calories • 1g Carbohydrate = 4 Calories • 1g Fat = 9 Calories
1,351 Calorie to Macro Calculations:
Protein = 154 pounds x 1g = 154g x 4 calories = 616 calories Fat = 25% (1,351) = 337 calories / 9 calories= 37g Carbs = 398 calories left/4 calories = 100g
Final Macros:
100g Carbs (29%) 154g Protein (46%) 37g Fat (25%) 5
Meal Planning
When it comes to meal planning, I’m all about simplicity because staying on track with food is the HARDEST part for everyone. Whether you want to build muscle or lose weight, these are the three most important rules I’ve followed to get results:
1. Focus on Protein
2. Add this, Cut that
3. Track Everything!
Get a MINUMUM of 20-30 grams of protein in EVERY meal. I can’t emphasize enough how important this is for both fat loss and muscle gain goals. Even my breakfasts range between 30-40 grams which keeps me satisfied ‘til lunch.
Eat fruit or veggies at every meal. This will add food volume to feel fuller with minimal calories. Be cautious of cooking with oils and using high fat/sugar condiments. Use a zero-cal cooking spray and opt for reduced sugar, sugar-free and low-cal condiments to keep calories under control.
You may think you’re eating well, but snacks and nibbles can rack-up calories fast. Studies have shown that weight lost is greater in those who track when compared to those who do not. I use the LOSE IT app, but My Fitness Pal is great too! They track your daily calories AND macros in the FREE versions and super easy to use so staying on track is a breeze!
1,200 Calorie Meal Plan
This is an example of how I eat every day. I prefer bigger meals, small snacks and ALWAYS save room for dessert! If you do better with smaller meals and larger snacks, go for it! Eat in a way that suits your hunger and lifestyle. What’s MOST important sticking to your daily calorie and protein goals, the rest can be preference. Day 1
1,188 Calories 122g P, 123g C, 29g F Breakfast
Snack
Lunch
Snack
Dinner
Dessert
Chocolate Peanut Butter Oatmeal (see recipes page 8)
Day 2
1,195 Calories 125g P, 99g C, 32g F
Day 3
1,195 Calories 141g P, 140g C, 25g F
Peanut Butter & Berry Protein Pancakes (see recipes page 8)
Overnight Oats (see recipes page 8)
290 Calories, 30g P, 29g C, 8g F
266 Calories, 32g P, 32g C, 3.5g F
1-ounce Turkey Jerky
10 Medium Strawberries
80 Calories, 10g P, 9g C, 1g F
221 Calories, 26g P, 24g C, 6.5g F
38 Calories 1g P, 9gC, 0g F Slim Sloppy Joes (see recipes page 10) 1 Cup Steamed Broccoli 289 Calories, 33g P, 25g C, 4g F
282 Calories, 26g P, 26g C, 2.5g F 1 TBSP Breanne’s Blend All American Butter PB 72 Calories, 8g P, 3g C, 5g F
½ Cup Baby Carrots
1-ounce Turkey Jerky
½ Cup Sugar Snap Peas
22 Calories 5g C, 0g P, 0g F Salmon Bowl: 4 oz Salmon ½ Cup Brown Rice, 1 Cup Steamed Veggies, ¼ Avocado, 2 TBSP Teriyaki Sauce
80 Calories, 10g P, 9g C, 1g F Jalapeno Beef Burger (see recipes p 9) topped with 1 TBSP no sugar added Ketchup & Spicy Mustard, and ¼ Avocado. Small Corn on the Cob
30 Calories, 1g P, 5g C, 0g F
394 Calories, 34g P, 37g C, 11g F
421 Calories, 29g P, 17g C, 23g F
325 Calories, 34g P, 40g C, 8g F
Chocolate Protein Ice Cream (see recipes page 11) 181 Calories, 21g P, 19g C, 2.5g F
1 Scoop Beachbody Recharge Casein Protein blended with water 100 Calories, 20g P, 6g C, 0g F
Chocolate Protein Cake (see recipes page 11) 166 Calories, 26g P, 15g C, 2g F
Greek Turkey Wrap (see recipes page 9)
Ground Turkey Taco Salad (see recipes page 9) 320 Calories g 50C, 36g P, 7g F
Skinny BBQ Chicken Pizza (see recipes page 10), with ½ Cup Steamed Butternut Squash or side salad
NOTE: When it comes to calories in vs. calories out, it’s nearly impossible to be 100% accurate. If you’re tracking and not seeing progress between 1-2 weeks, either you’re not tracking accurately enough (coffee creamer, nibbles, and oils used in cooking can add up), or you’re not as physically active as you think. Try first to adjust your calories downward by 100/day for a week or get more active- take a daily walk after lunch.
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Breanne’s Macro-Friendly Recipes
Eating foods that are better for you and your goals does not mean broccoli chicken day in and day out. Focusing on whole, natural foods is fantastic, but with a little creativity and flavor combos, you can make healthy eating enjoyable. I’ve put together a few of my personal recipes for you to try. They’re all SUPER EASY and high-protein. I’m excited to know what you think.
Breakfasts Chocolate Peanut Butter Oatmeal
1/4 Cup Oatmeal (dry) 1 Scoop Chocolate Whey Protein (I used Beachbody Recover) 1 TBSP Peanut Butter (I used All American Butter Breanne’s Blend PB) 3 Diced Strawberries Directions: Cook oatmeal, mix protein powder, top with peanut butter and strawberries. Makes 1 serving: 290 Calories, 30g Protein, 29g Carbs, 8g Fat
Overnight Oats
¼ Cup Oatmeal (dry) 1 Scoop Whey Protein (I used BodyTech Whey Isolate Cinnamon Cereal) ½ Cup Cashew Milk 2 TBSP Sugar Free, Fat Free Instant Vanilla Pudding Mix 3 oz. 0% Greek Yogurt Dash of Cinnamon 5-10 Raspberries and/or Blueberries Directions: Mix ingredients in a bowl and let sit in your refrigerator overnight. Top with berries in the morning and enjoy. Makes 1 serving: 282 Calories, 37g Protein, 26g Carbs, 2.5g Fat
Peanut Butter & Berry Protein Pancakes
1 Scoop Peanut Butter Flavored Whey Protein (I used Quest brand) ¼ Cup Oat Flour (you can buy oat flour, or blend dry oatmeal) ¼ tsp baking soda ¼ tsp baking powder 1 egg white 1/3 cup water 1 cup mixed berries Directions: Mix dry ingredient in bowl and whisk in water and egg white until completely combined. Cook in a pan or griddle. Top with berries and syrup and enjoy! Makes 1 serving: 266 Calories, 32g Protein, 32g Carbs, 3.5g Fat
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Lunches / Dinners Greek Turkey Wrap
3.5 oz. Sliced Turkey Lunch Meat 3 TBSP Reduced Fat Feta Cheese 3 tsp Spicy Brown Mustard ¼ Cup Mixed Greens 1 Low Carb Tortilla (I used mission carb balance) Directions: Place all ingredients in tortilla and enjoy. Makes 1 serving: 221 Calories, 26g Protein, 24g Carbs, 6.5g Fat
Ground Turkey Taco Salad
16 Ounces Extra Lean Ground Turkey ½ Red Onion Diced 1 Packet Low Sodium Taco Seasoning 7oz Reduced Sodium Black Beans, rinsed & drained 2 oz diced Jalapeño 3/4 cup water 8 cups chopped salad greens 1 Avocado Dressing: ½ Cup Salsa mixed with 6oz 0% Greek Yogurt Directions: Sautee onion in pan until slightly translucent. Add ground Turkey and cook until brown. Add taco seasoning, black beans, jalapenos and water, reduce heat and let simmer for 5 minutes. Serve ¼ turkey mixture on top 2 cups chopped greens. Top with ¼ dressing & ¼ avocado. Makes 4 servings, each serving: 320 Calories, 36g protein, 50g Carbs, 7g Fat
Jalapeño Beef Burgers
16 Ounces 90% Ground Sirloin 1 Egg ¼ Cup Reduced Fat Mozzarella Cheese 1/8 Cup Chopped Red Onion ½ Chopped Fresh Jalapeño 3 TBSP Spicy Mustard 1 tsp Worcestershire Sauce Directions: Mash ingredients together in a bowl and form into four hamburger patties. Grill until cooked thoroughly. Top with 1 TBSP No sugar added ketchup, 1 TBSP spicy brown mustard, ¼ avocado and enjoy. Makes 4 servings, each serving: 271 Calories, 27g Protein, 3g Carbs, 16g Fat
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Skinny BBQ Chicken Pizza
1 Low Carb Tortilla (I used Mission brand) 3 oz. Chicken Breast, cooked 4 TBSP Sugar Free BBQ Sauce. (I used G. Hughes Smokehouse BBQ Sause) 4 TBSP Reduced Fat Feta Cheese 2 TBSP Chopped Red Onion 2 TBSP Chopped Cilantro Directions: Preheat oven to 375. Top tortilla with BBQ sauce, Feta Cheese, Chicken, Red Onion and Cilantro. Bake in the oven for 4-5 minutes or until cheese is melted. Tortilla will end up a little crisp. Makes 1 serving: each serving 268 Calories, 33g Protein, 26g Carbs, 8g Fat
Slim Sloppy Joes
16 oz. Lean Ground Turkey 1 Small Green Pepper finely diced ¾ Cup No Sugar Added Ketchup 1 TBSP Worcestershire Sauce 1 TBSP Brown Spicy mustard 1 tsp Garlic Powder ¼ cup Sugar Free Maple Syrup ¼ tsp Ground Black Pepper ½ cup oz Reduced Fat Shredded Mozzarella 4 Low Carb Tortillas Directions: In a small bowl mix together ketchup, Worcestershire sauce, maple syrup, garlic powder, onion powder, garlic salt, and black pepper. Place ground turkey and chopped green pepper to skillet and cook over medium heat until meat begins to brown. Stir in sauce and spice mixture, reduce heat and simmer for 20 minutes. Remove lid for about 5 minutes until mixture thickens. Serve ¼ mixture with 1/8 cup mozzarella cheese inside low carb tortilla. Makes 4 servings, each serving: 262 Calories, 33g Protein, 14g Carbs, 5g Fat
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Desserts
Chocolate Protein Ice Cream
1 Scoop Chocolate Protein Powder (I used Beachbody Recover) 2 TBSP Chocolate Fat Free Sugar Free Pudding Mix ½ Cup Vanilla Unsweetened Cashew or Almond Milk ¼ tsp Guar Gum 1 Cup Chopped Ice Directions: Add all ingredients to a blender and blend until smooth and enjoy! You can do this with any protein powder/flavor. Makes 1 serving: 175 Calories, 21g Protein, 18g Carbs, 2.5g Fat
Chocolate Molten Protein Cake
1 Scoop Chocolate Protein Powder (I used Beachbody Recover) 1 TBSP Vanilla Casein Protein (I used Beachbody Recharge. Only add if your whey protein is not a whey/casein mix) ¼ tsp Baking Powder ¼ tsp Baking Soda 1 tsp Hershey’s Special Dark Cocoa Powder 1 Packet Stevia 1/3 cup Vanilla Unsweetened Cashew Milk Directions: Mix dry ingredients in bowl then add cashew milk and mix completely. Microwave for 60 seconds. Enjoy as is or top with a scoop of Halo Top ice cream, All American Peanut Butter and enjoy! Makes 1 serving: 166 Calories, 25.5g Protein, 15g Carbs, 2g Fat (extra toppings change nutrition information)
High-Volume, Low Calorie Snacks:
Veggies: Carrots, Celery, Cucumbers, Zucchini, Green Beans Berries: Blueberries, Strawberries, Raspberries Air Popped Popcorn Sugar-Free Jell-O Rice Cakes
High Protein, Low Calorie Snacks:
0% Greek Yogurt mixed with Stevia and Cinnamon Low Fat Cottage Cheese Turkey Jerky Quest Protein Bars Canned Albacore Tuna mixed with mustard
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