NUTRITION GUIDE 101

PROGRAM DISCLAIMER I, GILDA PARISOT am NOT a doctor or a dietician.  The information I provide is based on my personal experience and results, studies of he National Strength and Conditioning Association (NSCA) and my experience as a Personal Trainer NSCA-Certified Personal Trainers (NSCA- CPT®). As well as numerous reads on the subjects, YouTube video/seminars and other sources of informations. Any recommendations I may make about weight training, nutrition, supplements or lifestyle, or information provided to you in person or on this website should be discussed between you and your doctor.The information you receive in our emails, programs, services and products do not replace a professional medical advice. “ NUTRITION GUIDE 101” Sol purpose is to educate and for informational purposes. We provide information concerning, but not limited to,  BODY BY GIGI. We aim to accurately represent the information provided in our e-mails, programs, services, and products. You are acknowledging that you are participating voluntarily in using any of our e-mails, programs, services, and/or products, and you alone are solely and personally responsible for your results. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am NOT a doctor, nutritionist or registered dietitian. I do not claim to help cure any condition or disease. I do not provide medical aid or nutrition advise for the purpose of health or disease nor do I claim to be doctor or dietitian. WE EXPRESSLY DISCLAIM RESPONSIBILITY TO ANY PERSON OR ENTITY FOR ANY LIABILITY, LOSS, OR DAMAGE CAUSED OR ALLEGED TO BE CAUSED DIRECTLY OR INDIRECTLY AS A RESULT OF THE USE, APPLICATION OR INTERPRETATION OF ANY MATERIAL PROVIDED TO YOU AS THE CLIENT.

MEET YOUR COACH ————————————————————————————————————————— GILDA PARISOT - NSCA-CPT CERTIFIED ————————————————————————————————————————— WELCOME BBG TEAM !!! Your new food bible “NUTRITION GUIDE 101” was created in order to provide you with the essential knowledge you need to help you crush your fitness goals. Understanding Nutrition is crucial as it accounts for 80% of results. As your Coach I aim to make it as easy as possible for you to understand how to eat according to your body type, lifestyle and goals. Having a balanced diet + Enjoying some of your favorite food while seeing results IS POSSIBLE. As I have a pretty strong sweet tooth myself I learned to work around it and so can you. So that being said: LET’S GET STARTED.

HOW TO FUEL YOUR BODY L et’s change the narrative and stop perceiving food as our enemy and instead let’s talk about how it can benefits us and our health. Wether your goal is weight loss, weight gain or weight maintenance, FOOD IS THE ANSWER. How we fuel our body can improve our health significantly, cure diseases and much more. Not eating is never an option, as food is essential for life. Definition of Diet: 1: food and drink regularly provided or consumed. 2: habitual nourishment. 3: the kind and amount of food prescribed for a person or animal for a special reason DIET = THE FUEL THAT GOES IN YOUR BODY A HEALTHY DIET SHOULD ALWAYS BE SPECIFIC NOURISHING We all have different body type, goals, preferences in food and lifestyles so why would one diet apply to all? The key is to nourish your body with all the nutrients it As none of us are the same, none of our diet should be needs in order to function at its best. Feeding your body the correct amount of Carbohydrates, Fats and Protein identical and we will learn how to be build the perfect meals according to our own goals. will help it thrives. We will determine the amount for your goals & body type. SUSTAINABLE BALANCED The ultimate goal is to make it your lifestyle and an enjoyable experience a long the way. Before starting Extremes are never good, while food is meant for anybody meal plan, miracle diet fab or what ever is selling nourishment, we all find ourself enjoying certain food now a days ask yourself can I sustain eating this way more than other, and it is all about balance. forever? If the answer is no, stop waisting your time Rule 1: “NO CHEAT DAY” ONLY “CHEAT MEALS”. and money. We will learn together how to eat healthier as a whole and enjoy it at the same time.











HOW TO BUILD MEALS So now that you have a general understanding of what macros are and which food belongs to which macronutrient we need to find out how much you need per day according to your goal, bodytype, macroratio and calories counts. Identify your goal In this journey of learning how to eat better identifying your goals well help you not chase two rabbits and reach your goal faster. Are you looking to loose weight? To gain weight? To maintain? Are you looking to loose a little bit of fat and get more lean body mass? Define your body type The three most common body type are: Ectomorph, Mesomorph, & Endomorph. These body type are mostly separated in those categories according to how easy or hard it is for a person to gain or/and lose weight. As we know bodies come in all shape and sizes , so keep that in mind while you are defining your body type if you do not feel like any look like you. Simply pick the most relevant. (See images next page). How much should you eat of each macros? After finding out which body type you are you will know which ratio works best for you and this will help you as well as let you know how much of each macros.

















SUPPLEMENTS Supplements are an addition to a good nutrition plan. They are not a substitute to a balance diet. Supplement will help maximize training adaptations, leading to increased strength, power, and lean muscle mass especially if you are training on a high levels. If you are someone who does not train often or at a low intensity, eating healthy is sufficient with proper hydration and vitamins. BEFORE USING ANY OF THOSE SUPPLEMENT MAKE SURE TO LOOK THEM UP throughly to see how they can help you along your journey and how to use them. SUPPLEMENT DESCRIPTION CONSUME AIDS Protein powder Weight Gain BCAAs Used for muscle recovery Before and and Weight synthesis. After Loss EAAs Best time is after a workout and Vitargo throughout the day as well. Weight Gain and Weight Creatine Taken in order to boost muscle After Loss + Enhance growth and enhance exercise Performance performance. They may also help with weight loss and reduce Enhance fatigue after exercise Performance Used to alleviate fatigue, improve Before and Weight Gain athletic performance and stimulate After muscle recovery after exercise. Enhance Performance Vitargo is a great pre workout Before and drink as well as the perfect intra After and post workout supplement.To accelerate recovery and rehydration, consume Vitargo after your workout. It will improve strength, increase Before lean muscle mass, and help the muscles recover more quickly during exercise

SUPPLEMENTS CONT’D SUPPLEMENT DESCRIPTION CONSUME AIDS Fish oil Contains a lot of Omega-3s that Anytime Overall health / contribute to normal brain and eye Recovery development. They fight inflammation and may help prevent heart disease. Vitamin C Used for growth and repair of tissues Anytime Overall health / in all parts of your body. Recovery Magnesium It helps to maintain normal nerve Anytime Overall health / and muscle function, supports a Recovery healthy immune system, keeps the heartbeat steady, and helps bones remain strong Apple Cider Help Digestion, Lower blood sugar Before eating Overall Health vinegar levels, reduce cholesterol, helps in the process food morning (Ideal PROTEIN ORGAIN my favorite plant base protein. I love the fact that the taste is not strong which makes it easy to drink in any smoothie or add to foods such as protein panckakes. When I run out I turn toward the Scitech Plant base protein. Orgain Protein - Click Here to Purchase. If you are not Vegan or Vegetarian, Supermarket, health store, Sport store sells The regular WHEY PROTEIN as well as other type of protein powders.