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The RITE Diet - Performance Plan

Introduction:

Damien Rooney is a full time Personal Trainer and Strength and Conditioning coach, professional Mixed Martial Arts fighter, as well as the author of The RITE Diet series. With more than 25 years in the fitness industry on a competitive basis across a range of different sports, competing at both national and international level, Damien also has more than 10 years working as a trainer of not only the general public, but also individuals and teams competing at the highest levels of their respective fields.

While competing across many sports it was his love for the combat arts which would ultimately lead Damien down his eventual career path of Fitness and Nutrition.

Starting with Tae Kwon Do at age 10 working his way to black belt, Damien then moved onto Muay Thai, Boxing and eventually MMA. Travelling and training all around the world to enhance his skill-set, Damien has achieved success on both the domestic and international circuits, being ranked as highly as eighth in the European Professional MMA Rankings.

It was through his time in the professional ranks that he moved his focus into Personal Training and Nutrition and opened RITE Fitness. While he is always improving his knowledge base and adding to his qualifications, Damien would say that it is his time in the field that has taught him more about Nutrition and the adaptation of the human body than any course or book ever could.

Across The RITE Diet series Damien shares his knowledge, recipes, training routines and weight cutting strategies in order to help people improve their training, health and lifestyle.

In this edition, The RITE Diet Performance Plan, Damien shares a week long nutritional plan, laid out day by day, meal by meal with multiple options for each meal time.

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The ideas, concepts and opinions expressed in this book are for informational purposes only. The author, publisher and all those connected with this book make no representations with respect to the accuracy of its contents. This book is sold with the understanding that the author, publisher and all those connected with this book are not providing medical advice of any kind. Nothing written in this book should be taken as a substitute for medical advice, nor should it be used to diagnose, prescribe or treat any disease, condition, illness or injury. You should always consult your General Practitioner (GP) before commencing any diet, fast or exercise program. If you think that you may be suffering from any medical condition, you should seek immediate medical attention. The author, publisher and all those connected with this book are not responsible for any specific health, dietary or allergy needs that require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. The author, publisher and all those connected with this book disclaim responsibility for any adverse effects that may result from the use or application of the recipes and information contained within this book. The way one person may react to a particular food or product may be significantly different from that of another person, for this reason you should consult your GP regarding any potential adverse interactions between medication you are currently taking and any foods or food-based nutritional supplements or programs. The author, publisher and all those connected with this book claim no responsibility to any person or legal entity for any liability, loss, or damage howsoever caused or alleged to have been caused either directly or indirectly as a result of the use, application or interpretation of the material in this book. The mention of specific entities, individuals, corporate bodies, brands or organisations within this book does not imply endorsement by the author, publisher or anyone connected with this book nor does the mention of specific entities, individuals, corporate bodies, brands or organisations imply that they endorse this book, the author, publisher or anyone connected with it.

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NOTE – Food weights contained in this diet are an approximation as everyones calorie intake will vary depending on age, weight, gender and activity levels. So don’t be afraid to adjust portion size to match your specific goals

Guide on all meals and snacks to try and take your nutrition to the next level in the simplest way possible, while maintaining athletic performance, improving health, and even increasing weight loss.

A few main points to consider before we start are:

Eat Real Food: I can’t stress this enough as being the most important in any dietary advice. Processed foods are not only the biggest culprit in weight gain but also in ill health. Try to stick by the simple statement ‘if it doesn’t grow, or eat something that grows, don’t eat it’

Meal Timing: They are now saying that meal timing is becoming equally as important as meal content. Without getting too complex a simple strategy to work off is eating every 3-4 hours. This helps eliminate hunger pangs and can take away temptation to eat unhealthier convenience foods

Balanced Diet: Keep your meals as balanced as possible. For most sustainable gains try and incorporate all food groups into your daily meal plan. Eliminating any of your food groups may work for short term goals but for a sustained healthy eating plan try and maintain a good balance of carbohydrates, fats and proteins

Juicing: Another huge recommendation for anyone. Not only can it aid in weight loss with people, but for those who constantly feel run down and suffer from illness or fatigue regularly this is a must. Do all of your own juicing, carton fruit juices, even the ones claiming to be the most natural are loaded with sugars and preservatives. Regularly juicing fresh fruits and vegetables is an easy way to maintain a high intake of essential nutrients in your diet

Week 1-4:

Ensure to consume 2-3 litres of water daily as well as the listed meals and snacks

Monday:

ONE OF 3 OPTIONS AVAILABLE FOR BREAKFAST

1. Power Shake:

*
p<>{color:#000;}. Gluten Free Oats (50g)

*
p<>{color:#000;}. Blueberries or Strawberries (50g)

*
p<>{color:#000;}. 25g 100% Whey Protein Isolate

*
p<>{color:#000;}. Organic Peanut/Almond Butter (1 Tbsp)

*
p<>{color:#000;}. Flaxseed (1 Tbsp)

*
p<>{color:#000;}. Honey (1 Tbsp)

OR

2. Scrambled Mix:

*
p<>{color:#000;}. Eggs (3 whole)

*
p<>{color:#000;}. Spinach (2 Cups)

*
p<>{color:#000;}. Red Onion (½ Cup)

*
p<>{color:#000;}. 1 Medium Sweet Potato (Grated)

*
p<>{color:#000;}. Coconut Oil (1 tsp)

OR

3. RITE Porridge:

*
p<>{color:#000;}. Gluten Free Oats (50g)

*
p<>{color:#000;}. Coconut Milk (½ Cup)

*
p<>{color:#000;}. Water (1 Cup)

*
p<>{color:#000;}. Blueberries/Strawberries (50g)

*
p<>{color:#000;}. Honey (1 Tbsp)

*
p<>{color:#000;}. Flaxseed (1 Tbsp)

*
p<>{color:#000;}. Organic Peanut/Almond Butter (1 Tbsp)

Morning Snack:

*
p<>{color:#000;}. Blueberries (50g) or Strawberries (50g)

*
p<>{color:#000;}. Flaked Almonds (50g)

*
p<>{color:#000;}. Natural Greek Yoghurt (2 Tbsp)

*
p<>{color:#000;}. 1 Tbsp of Honey

OR

*
p<>{color:#000;}. ½ Avocado

*
p<>{color:#000;}. Cashews (50g)

*
p<>{color:#000;}. ½ Cantaloupe

OR

*
p<>{color:#000;}. 25g 100% Whey Protein Isolate

*
p<>{color:#000;}. ½ Banana

*
p<>{color:#000;}. Coconut Milk (1 Cup)

*
p<>{color:#000;}. Organic Peanut/Almond Butter (1 Tbsp)

Lunch:

Turkey or Chicken Salad:

*
p<>{color:#000;}. Turkey or Chicken (150g)

*
p<>{color:#000;}. Lettuce (2 Cups)

*
p<>{color:#000;}. Red Onion (½ Cup)

*
p<>{color:#000;}. Red Pepper (½ Cup)

*
p<>{color:#000;}. Spinach (2 Cups)

*
p<>{color:#000;}. Goats Cheese (1 Tbsp)

*
p<>{color:#000;}. Balsamic Vinegar (2 Tbsp)

*
p<>{color:#000;}. Honey (1 Tbsp)

OR

Grilled Salmon and Baked Sweet Potato with Feta Cheese:

*
p<>{color:#000;}. Salmon Fillet (150g)

*
p<>{color:#000;}. 1 Large Sweet Potato

*
p<>{color:#000;}. Feta Cheese (1 Tbsp)

OR

Chicken and Vegetable Quinoa with Honey Mustard Vinaigrette:

*
p<>{color:#000;}. Chicken (150g)

*
p<>{color:#000;}. Sliced Red Onion, Pan Fried (½ Cup)

*
p<>{color:#000;}. Sliced Red Pepper, Pan Fried (½ Cup)

*
p<>{color:#000;}. Quinoa, Cooked (1 Cup)

*
p<>{color:#000;}. Organic Honey (1 Tbsp)

*
p<>{color:#000;}. Dijon Mustard (1 Tsp)

*
p<>{color:#000;}. Balsamic Vinegar (4 Tbsp)

Afternoon Snack:

*
p<>{color:#000;}. Blueberries (50g) or Strawberries (50g)

*
p<>{color:#000;}. Flaked Almonds (50g)

*
p<>{color:#000;}. Natural Greek Yoghurt (2 Tbsp)

*
p<>{color:#000;}. 1 Tbsp of Honey

OR

*
p<>{color:#000;}. ½ Avocado

*
p<>{color:#000;}. Cashews (50g)

*
p<>{color:#000;}. ½ Cantaloupe

OR

*
p<>{color:#000;}. 25g 100% Whey Protein Isolate

*
p<>{color:#000;}. ½ Banana

*
p<>{color:#000;}. Coconut Milk (1 Cup)

*
p<>{color:#000;}. Organic Peanut/Almond Butter (1 Tbsp)

Dinner:

Paleo Friendly Stir Fry:

*
p<>{color:#000;}. Turkey or Chicken (150g)

*
p<>{color:#000;}. Medium Sweet Potato Grated

*
p<>{color:#000;}. Red Onion (½ Cup)

*
p<>{color:#000;}. Spinach (2 Cups)

*
p<>{color:#000;}. Green Beans (1 Cup)

*
p<>{color:#000;}. Mushrooms (½ Cup)

*
p<>{color:#000;}. Balsamic Vinegar (2 Tbsp)

*
p<>{color:#000;}. Honey (1 Tbsp)

OR

Cajun Chicken with Roasted Carrots and Steamed Broccoli:

*
p<>{color:#000;}. Chicken (150g)

*
p<>{color:#000;}. Chilli Powder (3 Tbsp)

*
p<>{color:#000;}. Carrots (50g)

*
p<>{color:#000;}. Broccoli (50g)

OR

Pan Fried Venison and Roasted Parsnip and Asparagus Spears:

*
p<>{color:#000;}. Venison Steak (150g)

*
p<>{color:#000;}. Parsnip (50g)

*
p<>{color:#000;}. Asparagus (50g)

Evening Snacks:

*
p<>{color:#000;}. 1 Apple

*
p<>{color:#000;}. 1 Tbsp Almond/Peanut Butter

OR

*
p<>{color:#000;}. Blueberries (50g) or Strawberries (50g)

*
p<>{color:#000;}. Flaked Almonds (50g)

*
p<>{color:#000;}. Natural Greek Yoghurt (2 Tbsp)

*
p<>{color:#000;}. 1 Tbsp of Honey

OR

*
p<>{color:#000;}. 25g 100% Casein Protein

*
p<>{color:#000;}. Coconut Milk (1 Cup)


The RITE Diet - Performance Plan

  • Author: Damien Rooney
  • Published: 2015-09-24 16:40:07
  • Words: 1374
The RITE Diet - Performance Plan The RITE Diet - Performance Plan