Randy Fitness


Habits for Eating Clean and Getting Lean!

Eat every 2 to 3 hours:

Keep your metabolism revved and your blood sugar level in check. This will help with cravings and energy as well.

Eat 5 to 6 smaller meals per day:

Think 200 – 300 calories of healthy, balanced, filling whole foods. If you can only eat 3 to 4 times per day, make sure the meals are bigger (about 350 to 600 calories) and include a protein, fat, starch, veggie and/or fruit.

If your main goal is to build muscle:

You'll need to eat slightly more food than your body is burning.

If your main goal is fat loss:

You'll need to focus on eating less food than your body is burning.

Have a lean protein at every meal:

Feed your muscles and stave off hunger.

Choose unprocessed foods whenever possible.

Prep your food the day or week before.

Always think ahead when eating out.

Have two healthy fats coming from oils:

Nuts or avocados every day.

Choose bright-colored, low-sugar fruits:

Such as antioxidant-rich berries.

Eat 4 to 5 servings of veggies per day:

Try making 2 to 3 of these choices greens.

Keep your starches natural:

Avoid breads with added sugar and gluten.

Drink Water:

A large glass of water at every meal and between every meal.

Limit coffee to one cup per day.

Get 7 to 9 hours of sleep every night!

This keeps you lean and curbs cravings.

Take a natural multivitamin.

Avoid diet sodas, sweeteners and read fat-free labels closely.

Fat is not the enemy — artificial sweeteners and fake additives are. Your body cannot process fake foods.

Never eliminate food groups:

If you're unable to keep your new lifestyle going, it's NOT a permanent fix. Slow, steady and balanced is the only way to be successful. Patience, positive self talk and faith is the biggest part of this journey. Picture yourself as your already successful self, no matter what, and remember that failure is all a part of the learning process. It's about how fast you turn it around and make your next choice a healthy one!

Did You Know?

Protein takes 2 to 3 hours to digest, fats take 3 to 4 hours and carbs only take about 45 minutes:

Once food leaves your stomach, your brain gives you signals that you're hungry again! You'll notice in the meal plan below that we group certain foods together so you stay full and satisfied longer! This explains why a banana is not a good breakfast choice on its own, and pretzels are not a good snack choice.

3,500 calories equals one pound of fat.

In order to lose one pound a week:

You have to create a 3,500-calorie deficit through exercise and healthy eating.

Find a support group:

People who set out to achieve goals in groups have a much higher success rate than those who don't.

A goal without a deadline usually remains just a goal:

You need something to hold you accountable!

The average lunch out at a chain restaurant is 700 to 900 calories.

The average dinner out at a chain restaurant is 1,200 to 2,000 calories:

That's a whole day's worth of food!

Educating yourself:

It is your best and only chance to take control of your health, mood, happiness and life!

The main cause of obesity is lifestyle choices and engrained habits.

Your body can't function the way it's supposed to on processed foods.

Your mood and energy is directly linked to the food you eat.

A healthy lifestyle can help with anxiety…

attention span, depression, energy, lethargy and the list goes on…

It takes 21 days to create a new habit:

Stick with it!

General Meal-Planning Tips

Try to get 20-30 gram of protein at each meal:

This may be more depending on goals and activity level.

Limit high-sugar fruit to once per day or less.

Keep starches to 1/4 c. or 1/2 c. servings at a meal.

Make sure to have 2 good fats per day:

Your cells are wrapped in fat and your organs need it to function. Your skin is your biggest organ, so if you want to glow, you need fat.

Keep your protein choices to lean proteins whenever possible:

Salmon is a great way to get your healthy fats and your protein.

I believe in no limits on leafy greens:

I've never heard of anyone binging on spinach! Load your plate with greens and portion out the starchy veggies.

Protein Shakes and Bars count as a FULL meal replacement:

They're an easy way to get all of your nutrients in while having an incredible-tasting, natural, filling treat!

Suggested Meal Guide

Here is a limited list of food groups to help you choose from. When indicated in the below meal plan, you can choose what you need from each column.


3 to 6 oz. or 20-30 gram depending on goals, frequency of meals, height, weight, activity level and sex.

  • Chicken
  • White Fish
  • Salmon
  • Greek Yogurt
  • Turkey
  • Lean Ground Beef
  • Bison

  • 1/4 c. to 3/4 c. serving size is dependent on goals, frequency of meals, height, weight, activity level and sex. The serving size is indicated below according to cooked or uncooked.
  • Oatmeal (uncooked)
  • Sweet Potato (cooked)


  • Spinach
  • Lettuce – darker, leafy kind
  • Green Beans
  • Asparagus
  • Carrots
  • Red, Yellow and Green Peppers
  • Onions
  • Mushrooms
  • Kale


  • 1 serving = 1 Tbsp. or 1/4 Avocado
  • Avocado
  • Oil (Find at Whole Foods – all essential oils in one)
  • Coconut Oil
  • Flax Oil


  • Blueberries
  • Strawberries
  • Blackberries
  • Apples
  • Grapefruit
  • Kiwi

Plan 1 – Easy

Meal 1

  • Protein
  • fruit and/or veggie
  • Starch
  • Big glass of water, green tea or lemon water

Meal 2

  • Protein
  • Good fat
  • fruit and/or veggie
  • Big glass of water, green tea or lemon water

Meal 3

  • Protein
  • Veggie
  • Starch
  • Big glass of water, green tea or lemon water

Meal 4

  • Protein
  • fruit and/or veggie
  • Big glass of water, green tea or lemon water

Meal 5

  • Protein
  • Veggie
  • Starch
  • Good fat
  • Big glass of water, green tea or lemon water

    Plan 2 – Easier, "The Go Harder Lifestyle"

Meal 1
  • A multivitamin
  • Protein Shake
  • Big glass of water

Meal 2

  • Protein
  • Good fat
  • fruit and/or veggie
  • Big glass of water, green tea or lemon water

Meal 3 Protein Shake
  • Big glass water
  • Meal 4

    • Protein Bar or Shake


    • Protein
    • fruit and/or veggie
    • big glass of water, green tea or lemon water

    Meal 5

    • Protein
    • Veggie
    • Good fat
    • Big glass of water
    Randy's Fitness
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