Nutrition Template for Those NOT Looking to Exercise

I’m sure you had to read the title twice to make sure your eyes weren’t playing tricks on you. Why would someone who makes a living on helping others exercise, possibly promote how to help those who don’t exercise…

Quite frankly, because I don’t expect everyone to follow the same fucking path or have the same interests. 

I’ve had numerous people hire me to help with their nutrition and they were open about their inability or unwillingness to go to a gym or find additional time to exercise. At that point, I have two choices. I can tell them to get lost because they don’t want to follow the same bullshit formula all trainers dole out to their clients. Or, I can teach them about nutrition, help them lose weight, encourage exercise through other forms (walking for example), and give them some motivation along the way.

You don’t have to exercise to lose weight. This is an absolute fact. That doesn’t mean it’s the healthiest, quickest, or most efficient way. Exercise obviously provides innumerable benefits, but it comes in many forms and doesn’t need to be as rigid as the fitness industry makes it seem.

• You don’t need to lift weights to look really good or lose weight (though it would help).
• You don’t need to follow a super restrictive diet to look good or lose weight.
• You don’t need to be perfect with your plan to achieve results.

I’m going to give you the basic layout I used for a male and female who came to me with similar sentiments. They did not want to go to a gym, but they were open to walking and doing some ab or bodyweight circuits at home.

As I’m sure you’ll notice, there are differences between these two programs in terms of ratios for their macros, calories etc. That’s because I build these based off feedback from these people. I have to make these kind of decisions based on where they eat out, how often they are willing to walk, if their job is active, etc. As with everything nutrition and training related, it evolves/fluctuates.

Male Template

Day 1 – Higher Calorie Day (3x a week)

Calories – 2,000 calories
Protein – 160g
Carbohydrate – 150g
Fat – 80g fat

Meal 1 – Example. ) 2 scoops of protein, unsweet chocolate almond milk, water, 2 scoops of peanut butter, cocoa powder, ice, in blender – This is roughly 50g protein, 10g carbs, 20g fat

OR Overnight oats – two scoops protein powder, 1 cup of oats, unsweet vanilla almond milk, peanut butter, sugar free syrup.

Meal 2 – Example.) Chipotle Double Chicken Bowl – white rice, onions/peppers, tomato salsa, corn – This is roughly 72g protein, 65g carbs, 25g fat

Meal 3 – 6-8oz of any lean meat or fish, sweet potato, vegetable.

Day 2 – Lower Calorie Day (4x a week)

Calories – 1,600
Protein – 160g
Carbohydrate – 65g
Fat – 80g

Meal 1 – Example.) Low-Carb Egg Wrap – 3 whole eggs, 6 egg whites, 1 low-carb wrap, 1.5 servings of cheddar or favorite cheese This comes out to be – 508 calories, 24g fat, 15g carbs, 58g protein.

Meal 2 – Example.) Chic-Fil-A Chicken Sandwich and Grilled Nuggets. This comes out to be – 580 Calories, 22g fat, 40g carbs, 53g protein

Meal 3 – 8oz of quality cut of steak, 2 cups of vegetables cooked in olive oil

Weekly goals

• Increase activity. At least 2-3 days with 10,000 steps.
• Add 2, 40-60 min walks.
• If it’s not a meal, try not to eat.
• 2 days a week include round 3-5 rounds of push-ups and crunches.
• 3 days a week fast until 1pm (stop eating by 7pm or 8pm those days)

Helpful tips

• Get good quality sleep. Appetite for higher calorie foods is amplified after poor sleep.
• Have a cut off where you don’t eat past. For me, I try to keep it no later than 7pm. This is typically mindless eating and not indicative of true hunger.
• You will be best served to pick natural, whole foods for most of your choices. If you do this, and try to adhere to the guidelines above of stacking a protein, veggie, and carb (on certain meals), you won’t likely need to count calories.
• If you have a special event, fast/water/coffee all day until that specified meal. At that time, eat to satiety, not being stuffed.
• Lastly, time is our most precious commodity. The faster you adopt these principles, the faster you will hit your goal. So just make the commitment and do it. Do not waver. It’s a waste of time.

Female Template

Day 1 – Higher Calorie Day (3x a week)

Calories – 1,525 calories
Protein – 120g
Carbohydrate – 135g
Fat – 55g fat

Meal 1 – Example. ) Fairlife protein shake (30g protein), 1 cup of oatmeal, 1 serving of peanut butter – This is roughly 40g protein, 30g carbs, 16g fat

Meal 2 – You can eat out here, just make sure you have a mixed meal so some protein, some carbs, and some veggies. If it’s a sub, get half, double meat, and skip high calorie condiments.

Meal 3 – If eating out again – Chicken or steak hibachi, or any lower calorie meal with some protein and some vegetables.

Day 2 – Lower Calorie Day (4x a week)

Calories – 1,325
Protein – 140g
Carbohydrate – 80g
Fat – 48g

Meal 1 – Example.) Low-Carb Egg Wrap – 3 whole eggs, 3 egg whites, 1 low-carb wrap, 1.5 servings of cheddar or favorite cheese This comes out to be – 400 calories, 24g fat, 15g carbs, 28g protein.

Meal 2 – Example.) Chicken Souvlaki Salad at Pita Gourmet (if you get the pita, only eat half, if you use the dressing, use half, you get it).

Meal 3 – Some form of protein, 2 cups of vegetables cooked in olive oil, low to no carbohydrates from starches.