Mar 12 2012
Cori Ann’s Prepping Fat Loss Diet
The fact of the matter is, you can exercise as much as you want. It is the nutrition is really going to be the component that makes or breaks you.
Nutrition is the biggest component and the one that really needs to be completely personalized to YOU.
I sincerely urge you to learn more about nutrition by watching the videos and reading my previous blog: BPM.tv Nutrition 101.
But now we are talking about my own personal nutrition plan for fat loss, so lets get back to it.
Cori Ann’s Prepping Fat Loss Diet
Cori Ann’s Prepping Fat Loss Diet
Cori Ann’s Fat Loss Diet
This is the plan that works for me when I’m trying to lose fat and keep muscle. It comes to about 1800 calories and includes well over 100% of the daily recommended amount of every single vitamin and mineral with the exception of Vitamin D, sodium and calcium. A little sun and sea salt take care of the vitamin D and sodium. I also take calcium supplements to take care of what I’m lacking.
Hydration
- 1 to 2 gallons of water
- 1 to 2 cups of black coffee
- 3 to 4 cups of oolong tea or rooibos tea (I increase this a little from my “muscle gaining” diet because I fight sugar cravings with rooibos tea)
Carbohydrates
~110 grams per day (83% DV)
~28 grams of fiber (112% DV)
~18 grams of sugar (all from the sources listed below, no additional sugars are added)
Complex and ‘Simple’ Complex Carbs:
~110 grams per day
In my “prepping fat loss diet” I currently eat daily:
- 2 oz. of raw rolled oats (yes I almost always eat them raw… like a horse)
- 3 oz. of sweet potatoes (almost always peeled and raw, sometimes cooked)
- 3 oz. of raw baby potatoes or red potatoes (yes I eat them raw, with the peel). These are considered a ‘simple’ complex carb. They are not a true simple carb, but not as complex as sweet potatoes or oats. I really do usually eat them raw, but I also might grill them, or cook them into mashed potatoes (with only potatoes and sea salt). I do my best to time my day so I eat my potatoes (with a balanced meal) immediately after a workout.
Veggie Complex/Cellulose Carbs:
(included in the ~110 grams of complex carbs above)
In my “prepping fat loss diet” I currently eat daily:
- 4 oz. to 8 oz. of asparagus (almost always raw, rarely cooked)
- 4 oz. to 8 oz. spinach, arugula, mustard greens, or another leafy green (almost always raw, rarely cooked)
- 4 oz. to 8 oz. broccoli (almost always raw, rarely cooked)
OR
- a few scoops of Sunwarrior super greens
Veggie Complex/Cellulose Carb Alternatives
I am a foodie at heart, which means I love food!
I love new tastes. I love the nuances of a delicate meal. I truly do enjoy the taste of raw organic veggies, but over the course of the 12 week prep period I may find that I want a bit of a change.
What I have found works well for me is slicing broccoli or cauliflower like a thick piece of steak, then grilling it. Sometimes I also roast garlic and spread it over it like butter! Delicious!
Protein
~250 grams per day (568% DV)
Amino acids included from only my whole food nutrition (I use Nutritondata.com to analyze).
The amounts of amino acids from my protein powder are not included in these numbers because it is not a usual part of my fat loss diet. If I’m really rushed and get lazy with my food preparation, then I might have to resort to protein powder, but it is not an optimal choice when trying to lose fat.
If I do use protein powder and I want to analyze that as well, I can just do some quick math and add it in. You can see the full breakdown of amino acids included in my protein powder by clicking here.
- Tryptophan 2779 mg
- Threonine 10565 mg
- Isoleucine 11997 mg
- Leucine 19535 mg
- Lysine 19050 mg
- Methionine 7035 mg
- Cystine 3814 mg
- Phenylalanine 11509 mg
- Tyrosine 9023 mg
- Valine 13540 mg
- Arginine 16218 mg
- Histidine 6239 mg
- Alanine 14229 mg
- Aspartic acid 26282 mg
- Glutamic acid 37707 mg
- Glycine 11583 mg
- Proline 10257 mg
- Serine 11410 mg
- Hydroxyproline ~320 mg
In my “prepping fat loss diet” I currently eat daily:
- 4 oz. of extremely lean red meat (NOT ground)
- 4 oz. of skinless chicken breast meat
- 12 oz. of alaskan wild caught cod – split into 2 separate meals (or possibly tilapia, but I prefer wild caught cod over farmed fish)
- 10 oz. of egg whites – split into 2 separate meals (not shown)
- 2 whole eggs (not shown)
Fats
~40 grams per day (63% DV)
~12 grams of saturated fat (102% DV)
~14 grams of monounsaturated fat
~7 grams of polyunsaturated fat
~1296 mg of Omega-3 fatty acids
~4644 mg of Omega-6 fatty acids
0 grams of transfats
798 mg of cholesterol (266% DV)
In my “prepping fat loss” diet, my fat sources come from the animal protein I am eating and my carbohydrates. Because my protein sources are still so rich, I do not need to add any additional fats to my diet.
The cholesterol levels go up during my “prepping fat loss” diet (as compared to my “muscle gaining” diet) because I add 2 whole eggs to my diet each day. The egg yolks are an important source of protein and fat, for me personally, during my fat loss competition prepping period.
I saw my doctor and had my own personal blood work done prior to designing this nutrition plan, so I was aware that my cholesterol levels were well below normal. My body doesn’t currently require a low cholesterol diet.
I do not add nuts even though they are a good fat. I don’t add avocados just because they’re a good fat. I do not add coconut oil. I do not add salmon. These are each good fats, but they are not a good choices for me.
There is a lot of ‘hype’ currently surrounding good fats. When choosing my food sources, I take into consideration my unique body, my own personal goals, and my overall nutrition. I do not take ‘hype’ into consideration.
My body does better with animal sourced fats than plant sourced fats. I am receiving enough good fats and enough overall fat from my protein sources, so I do not need to add additional fats from plant sources. The animal proteins I choose are all organic, free range, grass feed, or wild so they are high in good fats.
Cheat meals
Everyone needs a few foods that are purely for enjoyment and emotional satisfaction. How many I get during prep will depend on my progress. Even a cheat meal will be well designed during this period. It will give me enjoyment and emotional satisfaction, but it also needs to serve a purpose.
I prefer to not have any cheat meals until I reach my goal, then I can start playing around with adding different foods back in and seeing what types of changes (if any) they make to my body, my goal, and my performance. I honestly really love my food choices while I’m on this prepping diet.
This plan was made especially for me. I collaborated and helped to create it based on my preferences. My coach and I chose foods that serve their purpose, but I also enjoy. This means I don’t feel as much of an emotional and mental need for a cheat meal as I would if I was on a plan that was designed for someone else.
Creating Your Own Diet
My hope is that this gives you some information about how to develop a nutrition plan for yourself.
I design my own “off season” diet, which you can see in BPM.tv Nutrition 101.
I have a well seasoned, professional female body builder and coach, Claire O’Connell, work with me to create my prepping nutrition plan. Why did I choose Claire? Her views on nutrition and my views coincide. When choosing a professional to work with, make sure you have similar values and beliefs when it comes to food. Eating in this strict of a fashion can easily turn into an eating disorder if you don’t address the mental aspect of it. You want a professional who is going to keep your entire health, body and mind, as the first priority.
If a coach recommended I took out too many carbohydrates, dropped too much water, or anything else that raised a red flag, I would immediately not work with them anymore. When you work with a professional that recommends anything that goes against your views of health, use your common sense and trust your personal judgement.
Your health is ultimately your responsibility. If someone recommends something that you are not quite sure of, and you blindly follow it, remember that the responsibility falls back to you.
Claire and I may change my plan slightly each week depending on my progress. This plan changes as I change.
So how do you start to develop your own nutrition plan?
You learn more about nutrition every day. You learn more about your body every day. You learn which carbohydrates work best for your body, which fats, which proteins. You listen to what your body is telling you.
VIDEO: Jack Lalanne – Fuel
I am not telling you anything new. The basics have not changed since the 1950′s.
Your nutrition affects everything your body does. Your emotions, your thoughts, your dreams, the way you perceive the world. You energy, your abilities, your performance, the way your body develops. The human body is extraordinary. Everything is connected.
It is important to understand that although each of our bodies are affected by nutrition, our bodies are also each extremely unique. I can’t stress this enough. The same nutrition plan may affect different bodies in completely different ways.
Create a plan that works for you, based on your body, based on your knowledge.
xoxo ~ Cori
“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.” ~ Jack Lalanne
I know you will also like: BPM.Tv Nutrition 101
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Mar 12, 2012 @ 23:09:26
Great quote from jack he was the greatest of his time just like you coriann
Mar 13, 2012 @ 09:53:47
I’m learning stuff from you everyday – I really found your Nutrition 101 post helpful too!
Do you often choose to eat raw because of the health benefits or you just like them better that way?
Mar 15, 2012 @ 21:05:14
Thanks Heather. Eating raw food has so many more health benefits. Luckily, I also like raw veggies.
Mar 16, 2012 @ 07:38:25
You are truly an inspiration and will be successful in your journey. I am a mother of two boys and made a lifestyle change 6 months ago. I juice my veggies and absolutely love them.
With fitness and optimal nutrition, I feel and look better than in my twenties. Love your videos!!
Apr 02, 2012 @ 17:31:56
Awesome Jackie! I feel better and look better now than in my 20′s too. Like a fine wine…
Apr 02, 2012 @ 12:37:42
Hi Cori Ann,
Thank you so much for your information bogs and videos! I’m currently 15 weeks away from my first ‘bikini model competition’. It’s not an actual fitness competition but I’m still trying to get in as best shape as possible for it! I’m working hard with a trainer but am now interested in the whole ‘cutting/prep diet’ at the 12 week mark. How would you recommend I go about structuring one? Where to start? Should I begin playing with the CARB 110g PRO 250g FAT 40g that you follow and see how it goes? I am also a vegan so I know that 250g is going to be difficult but I’m up for the challenge
Thanks so much!
Apr 02, 2012 @ 17:47:50
Hi Kristyne! Great question… but I cannot stress enough that each of our bodies are completely unique. What works for me may or may not work for you. I know it’s a frustrating answer to get back from me… but it’s reality! The exact same nutrition plan may affect different bodies in completely different ways.
Also…. it is going to be next to impossible for you to get the same amounts of protein while keeping your fat and carbs at those same amounts if you are a vegan because all of your protein is also going to be rich in either carbs or fat. Unless you supplement with mass amounts of protein powder, but even then, it doesn’t break down the same in your system as whole foods do. It isn’t IMPOSSIBLE, but it’s close.
Natalie Jill writes a great post on the subject here: http://nataliejillfitness.com/vegan-vegetarian/
I welcome you to try something similar to my plan, but keep in mind that I gradually progressed to this sort of nutrition plan and style of eating, so it wasn’t a huge emotional and mental change. I didn’t ALWAYS eat like this. Ask any of my close friends. I am a french fry junkie and TOTAL fruit-a-holic. Pixie stix used to make me all giddy like a 3rd grader. But, over time I have eaten cleaner and cleaner gradually, learning more and more about my body along the way… by really paying attention to what it is telling me. The hardest thing for me to realize was that fruit was prohibiting me from my goals. I’m not saying fruit is evil, or unhealthy. But for me, it’s just not the right choice and I need to remember not to eat it on a regular basis.
Listen to your body. Start journaling. Because you are a vegan, you probably will not need to purposely add carbohydrates because your protein sources will contain high sources of carbs (like beans, soy, etc).
Just really listen to your body and pay attention to it like a scientist conducting your own research experiment.
Too many of us listen to “research” then try to apply it to our bodies. The problem with “research” is that it is someone else’s interpretation… of someone else’s research… on someone else’s body.
The only way to truly get the best “research” on what works best for you is trial and error….. and that takes TIME, patience, consistency, journaling, and a very deliberate approach to your own nutrition.
I’m sorry it’s not a simple black and white answer… but the fact of the matter is that’s just not how our any of our bodies work. They’re complex, yet elegantly simple in design. We really are complete and total masterpieces. The human body amazes me.
Nutrition is the biggest component in any health and fitness goals and the one that really needs to be completely personalized to YOU.
I sincerely urge you to learn a little more about nutrition by checking out my previous blog: BPM.tv Nutrition 101 (http://bpm.tv/diet/bpmtv-nutrition-101), if you haven’t already.
Create a plan that works for you, based on your body, based on your knowledge…. and keep me updated! I wish you the best of luck in your upcoming competition! No matter what, you will learn a lot about yourself in the process. It’s a wonderfully rewarding experience.
Apr 04, 2012 @ 08:14:44
Thank you sooo much for your detailed reply and links! I feel like I’m completely walking blind into this because of my vegan lifestyle and your response has been very comforting! I have been a clean eater for many years but had developed a 5 year goal to transition to raw vegan a few years back. It’s been an incredibly slow gradual process since I’m trying to listen to my body as much as possible – starting with vegetarian for a year and slowly eliminating all animal produces – but now that I’m back training, and to compete this time, I’m really noticing that leaning out and cutting down is in fact next to impossible compared to when I ate lean meats…completely night and day!
I definitely am going to journal and document this process! All my trainers, who are MMA fighters, are testing the Paleo Diet for the month of April and I’ve been planning on taking some fundamentals from their ‘experiment’ into my leaning down. I have 3 weeks to essentially test before the 12 week mark and have already cut the Ezekiel breads and whole grain wraps and upped my water to, like you, 7-8 liters a day. I am also inspired by you to eat more raw! (which may be a great transition point again for my lifestyle) but the protein…the dreaded protein! I know you said protein powders are not the best/most natural but as a test I’m thinking of upping them and limiting my processed soy intake – do you like the Vega Products? I’m thinking of trying Vega One as a daily snack replacement for a week and see how it goes.
Sorry to bombard you with all this
I’m very excited about this journey and I feel like everyone around me is simply puzzled on what to do so again, your response was very uplifting! I don’t want to start taking anything unnatural so I feel inspired by following your process and look forward to more of your blogs and videos for support and inspiration 
Thanks again!!
Apr 04, 2012 @ 08:50:33
This is a great question. Someone else recently asked me a question about protein powders on another post too … I will basically copy and paste that answer because it totally applies to you too!
I’m not vegan or completely raw, but I love taking a bit of the vegan and raw lifestyle and applying it to my own life. I don’t use any whey protein because it seems to upset my stomach, even if it says lactose free. I searched high and low for a good protein powder that didn’t include whey, didn’t include soy (that’s a whole other topic and a post that I should probably do), didn’t contain any additional sugars from fruits, and still tasted good! This is the winner, hands down, in my book: http://bpm.tv/gear/protein.
I have tried other raw, vegan powders as well, like Garden of Life, Vega, Warrior Power, and Nutribiotic. This is my personal favorite. If you are currently using another powder, try this one for a few days instead and see if you notice a difference.
Keep in mind, I only use protein powder when I am trying to build muscle. Protein intake is a key factor in accelerating muscle development, but sometimes it is extremely challenging to get the protein your body needs with the right timing.
The protein you have before and after a workout is crucial. The protein you fuel your body with, throughout the day, on a regular basis (every 2 to 3 hours), is equally as crucial. Sunwarrior protein is great because it is convenient and it is a non-soy plant based protein that also has a complete amino acid profile.
While I am “off season” and building muscle, I jump start my metabolism every morning with this protein and a glass of water. I also have a scoop before and after a workout. It mixes up into a really smooth texture. I love to add it to almond milk, 100% pasteurized liquid egg whites, coffee, or even just a bit of water.
Keep in mind that whole food sources are always best, this is just to supplement your already very healthy diet. The majority of your protein should come from whole foods. For me, certified organic, free range, wild caught, and grass fed animal sources have given the best results.
When I am trying to lean down, I make sure that all of my protein comes from whole food sources, meaning I do not use a protein powder during that phase.
That being said, what I personally like about this particular protein powder is that it is made from raw, plant-based, whole foods, tastes great, and I love how I feel when I use it. I like that it is an easily digestible, nutrient-dense superfood. I like that it exceptionally high in glutamic acid, arginine, leucine, and branched chain amino acids. I like that it doesn’t have any sugar (even from whole foods) because it doesn’t contain excessive fruits like some other ‘super food’ protein powders or meal replacement shakes.
The “natural” flavor can bake up into some cool pizza dough or bread protein recipes. The “chocolate” flavor is always good. “Vanilla” is my personal favorite because I can add cacao if I want, or just have it plain and add a bit of cinnamon. Try it out. Let me know what you think of it!
May 29, 2012 @ 21:50:24
Cori, I love ur posts.. So grateful!! I’m learning so much
May 30, 2012 @ 06:37:11
Great Lilia! Keep me updated on your progress! I would love to hear how BPM.Tv is helping you!
Oct 24, 2012 @ 07:23:19
Hi Cori Ann! I found your website because I was looking for nutrition information to help me get closer to my goals. I am about 19 lbs from my goal weight and have lost 27 lbs after a year of Paleo. My weight loss has stalled and I need to find something to re-start the weight loss process. My question is, how did you determine what and how much fats work for you/make you feel goo? How did you determine how much and what kind of protein to consume to feel your best? I guess I am having trouble figuring out if I need to tinker with fat and protein to get the weight loss process going again. I have been trying to listen to my body the way you have, and I determined over a year ago that for me, grain-based carbs do not work. I bowl of oatmeal in the morning will send me into a mid-morning food fest and I get a bad wheat belly. So, at least I figured out the carb part. Fats make me feel satisfied so I don’t have to snack a lot, which I really like. I also have trouble eating a lot of protein—I get that “satisfied” feeling really quickly after only eating about 3 oz of meat (again, trying to listen to my body). What would you suggest? Thank you!