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How to Build your Plate 101 & Water

build  your plate 101

I know when I first started working towards my fitness goals the number one thing I struggled with was knowing what to eat? I thought that if every meal wasn't chicken and broccoli that I would get fat!

And this discouraged me from ever really attempting to be consistent.

It wasn't until I understood how much flexibility I actually had with my meals, that I was able to not only get better results, but also enjoy great food in the process!

Understating that every meal needs these four things!

1. Complete Source of Protein. A complete Protein source will stimulate the body to preserve/build muscle and burn carbs/fats for fuel, which is key to living a healthy lifestyle!

Ideally, we want to aim for:

Men 30-40g per meal

Woman 20-30g per meal

Compete sources include:

  • Beef

  • Chicken

  • Turkey

  • Fish

  • Steak

  • Yogurt

  • Cottage cheese

  • Eggs

  • Egg whites

  • Tuna

  • Jerky

  • Level-1

2. A serving of veggies! Veggies are key in helping to provide our body with both micronutrients and fiber! Micronutrients play a major role in helping support our natural energy levels, metabolism and immune system! Along with fiber, they also play a key role in our overall digestion! Which helps us to get and maintain the best results possible!

3. A serving of our primary fuel source / Carbs or Fats! We want to make sure we are providing our body with fuel it can use to have energy throughout the day (fats primarily help here) as well as perform in the gym (carbs primarily help here)

Here are some examples of


  • Apple

  • Banana

  • Whole grains bread/bagels/pasta

  • Rice

  • Potatoes

  • Sweet potatoes


  • Avocados

  • Almonds, nuts, seeds

  • Grass fed butter

  • Olive oil

  • Peanut Butter/Nut Butter

  • Omega-3's


Why do we focus on 100-120oz of water daily??

  • Aid in digestion

  • Lubricate joints

  • Reduce bloat and inflammation

  • Boost natural energy levels

  • Flush toxins

  • Hydrate

  • Aid muscle recovery


If you ever have any questions about how to structure meals, just let me know. I’m always in the 1st Phorm App for you and can review your meal plans with you there.

Or if you have cool meal prep recipes share them in the forum, or if you are shy, send them to me and I can post them 👊🏼

NOTE: You can alternate higher fats vs higher carbs, or alternate them, keeping your daily calorie level according to your goal. Keep protein consistent. Below is some information regarding protein and especially why some proteins produce better results for body composition than others:


PDCAAS: Protein digestibility-corrected amino acid score is the quality of your protein and how it is digested (help to stimulate protein synthesis)

Dairy is the highest (rapid and sustained assimilation protein) - hydrolyzed (easily digestible)

HYDROLYZED: amino acids are broken down into smaller protein fractions. Doing so by adding in a digestive enzyme to the protein to predigest the protein so your body doesn't have to spend the time doing that.

An article about Muscle Protein Synthesis that is helpful for understanding why people who supplement with protein like Level-1 have the best results.

It’s important to have a reason to keep up with these choices. Do you remember what your reason is. Be passionate about it. Always keep a reminder of your reason. It’s easy to forget when in the “hunger” moment. Hunger is a tricky thing; your body can adapt to more food than you need and still feel hunger. Your body can adapt to too little food as well and you might not feel hunger. It’s hard to adapt to less calories than you are currently adapted to, just like it’s hard to adapt to weight lifting when you first start. It takes some grit to push through the adaptation stage. If the calories are too low for your size, it will backfire. It requires a lot of patience. One of the things I do daily in the 1st Phorm App is discuss these issues as they come up with the people I’m helping. That’s MY passion, to be there for you in the App. I'm there for anyone in the App, whether in a challenge or not. Life is a challenge!

Advisor Roberta RS in the 1st Phorm App

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