Diet and Weight Loss Programs

#5 Best Seller in Services
5.00 out of 5
(3 customer reviews)

$90.00

BluePrint: customizable diet and weight loss programs for looking good, feeling good, and losing weight. Improve performance through our sustainable diet program.  We include a complimentary InBody Scan with your nutrition session to track body fat loss and muscle mass gains.  We use the results from the InBody Body Composition Scan to adjust your diet and dial in the weight loss programming.

100% Satisfaction Guaranteed

If you don't love it, we'll give you a free replacement session.

Questions? Get Immediate Help

Dawn and Paul are only a phone call away. 703.854.9960 

Paypal Verified Secure Checkout

Pam bought this item recently.

The BluePrint Diet and Weight Loss Programs

Your Customized Guide to Look Good, Be Healthy, and Get Strong

Our diet and weight loss programs are based on the research of many commercial diet programs such as Precision Nutrition, Dash diet, Whole 30, Keto, etc.  Our blended approach takes the best concepts from these diets and builds you a lifestyle diet to help you look, feel good, and lose weight.  Being successful requires making incremental improvements to your diet as your weight changes.  In addition, properly executing the diet is also important.  Concepts such a glycemic load, energy systems, nutrition density, etc. can be daunting to learn.  We break them down for you and provide you with specific instructions on what to change.  White Rice becomes quinoa.  We swap your ribeye for filet.  Orange juice becomes and an apple and melon fruit salad, etc.

4 Sessions for Our Diet & Weight Loss Program

We can help you, but it is going to take 4 sessions.  There are no easy fixes with nutrition.  There are no magic diets. So many people think they know what to do, but they are just not doing it.  Eating well isn’t that hard, but you do need a customized program to take you from point A to point B.  That’s what our BluePrint Diet is all about.  It’s about taking the guess work out of what to change and in what order to make changes.

What if you don’t need all 4 sessions?  You can use your unbooked sessions for personal training, mobility, or yoga. We’ve been coaching weight loss and helping people write diets for 6 years.  95% of most successful clients come to Diet & Weight Loss Coaching once a month.  We hope to see you there.

Paul on Precision Nutrition Weight Loss Program

I learned so much from my Precision Nutrition Certification.1  They speak the truth… stop searching for a simple solution.  I know the truth about how to lose weight.  More than that, I know how to empower and help you to make changes so that you can continue to lose weight.  Permanent changes are not simple to make.  Template Diets Don’t Work.  Don’t waste your money on anyone who tells you otherwise.  At Sand & Steel, it costs $360 for a 6 month plan.  A plan that you are going to build with me.  A custom-plan based on the foods you eat, modified by me to work for you.  That’s 4 visits over the course of 6 months — 6 months that are going to change your life.  In the end, it will be worth it, and it will be you who did it.  You will be in control.  I learned much of what I know from John Berardi & Precision Nutrition, and I will pay it forward and teach it to you.

 

-Paul Roberts
Outline of the BluePrint Diet and Weight Loss Programs
Overview of the BluePrint Weight Loss Programs
All of our weight loss programs are customized to the individual person.  But in general, we review your eating patterns and food journal.  We prefer using myfitness pal.  We analyze the consistency of calories, carbs, fats, carbohydrates, sugar, fiber, and sodium.  We check for proper ratios of healthy fats, complete amino acids, and glycemic load balance.   We look for common allergens in foods and provide you with individualized recommendations on what to change. We answer any and all questions you have about how to make the changes.  We will build a shopping list and meal plan so that you can consistently implement the diet.  We help you with dieting while you are traveling.  We analyze restaurant menus, etc.  You will also receive a compliance chart so that you can monitor whether you stay on track with your changes.  We will recommend fitness and nutrition supplements to include.  Supplements are always optional in our diets.

Homework for a Blueprint Diet and Weight Loss Session

For your Diet and Weight Loss Session it’s helpful if you bring the following items to your first session:

  • 3 Weekdays and 2 Weekend days journaled in MyFitnesspal with pictures of all food you eat on your phone.
  • A running junk food diary starting now until you book your nutrition session.  This is a list of foods with pictures of:
    • Anything you buy in restaurants, café’s, or prepared in supermarkets,
    • Frozen foods except for vegetables those are ok,
    • All boxed/canned foods such as pasta, soups, crackers, etc.
    • Foods that don’t spoil without refrigeration except for nuts and seeds and grains like quinoa and rice
    • Any alcohol in any form
    • Anything that is processed in any way (juice, soda, protein bars, snacks, etc.  If it doesn’t grow in nature, consider it processed).
  • A water journal recording how many bottles of water you are drinking a day.  Be very literal on this.  Buy a big case from Costco, and drink only the water you buy from that case.  Tell me how many days it takes you to drink X bottles, wherein each bottle is Y ounces.
  • All other liquids you drink including diet soda, flavored water, tea, juice, milk, almond milk, etc. need to be logged in your food journal.

Video Thumbnail
  1. Why not just become a Precision Nutrition Client Directly?  Good question.  Precision Nutrition teaches clients through a painfully slow online system.  They send you daily emails that take tons of your time.  They have an exceedingly high cancellation (churn) rate, but even better marketing.  Don’t get me wrong, their information is good — I think it’s some of the best in the industry.  And that’s why I teach it.  But I don’t drag it out.  I provide you the key information you need, as quickly as you can understand it.  With Precision Nutrition, they will charge you monthly for about a year.  They’ll put you in on a quasi-automated online system that provides you with daily articles to read and assignment to complete.  It’ll take a ton of your time — time I think is better spent implementing your diet, not learning about it.  They don’t do one-on-one coaching like we do, because they can’t make as much money.  Good coaches are expensive, because good coaches can find their own clients.

View All Nutrition Articles

The Get Healthy Stay Healthy Guide

Get Healthy Stay Healthy Guide Rectangle
Reading Time: 7 minutes

A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy.  The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people.  It contains every secret, life-hack, and shortcut.  After two hours of Googling, you finally found it.  The Roadmap, Landmark Guide to Get Healthy Stay Healthy.

The Definitive Guide to Calorie Quality vs Calorie Quantity

Calorie Quality vs Calorie Quantity
Reading Time: 6 minutes

Tip #5: How to Analyze Calorie Quality

Losing weight is about eating the good calories, not limiting how many you eat.

A breaking new article from the New York Times (linked below) summarizes research that losing weight is more about eating good calories than limiting total calories.  While it’s great that the New York Times is finally realizing this, the article doesn’t really explain how to analyze what is a good calorie and what’s not.  Here’s how you make that determination…

Low Carb? Good Carbs vs Bad Carbs Explained

Low Carb Doughnuts Nutrition Coaching High Glycemic Carbs Alexandria VA FB 2
Reading Time: 6 minutes

Paul explains how to analyze whether a carb is good, careful, or evil with 7 simple rules. Some carbs are good, some are bad, some are just plain evil when it comes to weight loss.  America’s food companies take advantage of people’s lack of knowledge with products like: diet soda, bean pasta, and “low carb” bread.  Are these reengineered carbs goods for weight loss? 

Multivitamins and Weight Loss

Multivitamin Weight Loss
Reading Time: 3 minutes

Tip #1: Multivitamins For Weight Loss

Multivitamins Help Improve Weight Loss

Your metabolism will slow down if you are missing essential vitamins or minerals from your diet. In addition, Vitamin and Mineral deficiencies can increase inflammation levels, and decrease the body’s ability to repair tissue. Taking a multi-vitamin is easy, and it adds some insurance against missing an essential vitamin or mineral. Please keep in mind that taking a multivitamin is no substitute for getting your nutrition from whole food sources. Absorption from multivitamins can vary significantly.

Paul generally recommends the following 3 multivitamins for clients interested in weight loss or hypertrophy…

🍰 Weight Loss Tips and Strategies for Diet and Nutrition Alexandria VA

Weight Loss Nutrition Alexandria
Reading Time: 5 minutes

Sand & Steel’s latest nutrition tips and strategies.  This blog post is dynamically updated as we discuss new nutrition tips and strategies based on the nutrition consultations our clients have at Sand & Steel (so bookmark it with CTRL D).  We cover topics like how much soy is too much?  Is artificial sugar really that bad?  Does the kind of tea I drink affect weight loss?  How to balance macros for improving body composition, etc.  With over 8 years of nutrition and weight loss in Alexandria VA, you’ll this is a very long post.

Satisfaction Guaranteed

We care about your experience.  If your session is great, we want to know why you liked it.
Of course, should any session fail to meet your expectations, please fillout the following form to request a full or partial credit.

Win a $10 gift card just for sharing your feedback with us (weekly raffle).
 Follow us on Facebook

Satisfaction Guaranteed
Training Session Feedback Form

Share your thoughts!

5 out of 5 stars

3 reviews

Let us know what you think...

What others are saying

  1. 5 out of 5
    The Session Went Really Well.

    Katie N.

    My husband and I recently had a body scan and nutrition coaching session with Paul. The session went really well. Paul took plenty of time to explain the results of the scan and what steps would help us to reach our goals. Paul gave us a few straightforward, but not obvious, suggestions and made sure we understood why the changes were important and the science behind them. To date, the changes have been pretty easy to implement.

    Photo has been removed

    (0) (0)

    Something wrong with this post? Thanks for letting us know. If you can point us in the right direction...

  2. 5 out of 5
    I Have No Doubt You'll Achieve Results

    Lisa F

    The nutritional counseling that Paul provides is totally worth it. Now matter how much you know about nutrition, he backs it up with the science – down to the macro nutrient level. I’ve learned so much, and know that I have more to learn!

    I started training with Paul last May, and I knew nutrition was going to be my biggest challenge. But I have to say – if you follow Paul’s recommendations – you will absolutely achieve results. I think I lost 8 percent body fat in about 5 months – and it wasn’t that hard. It does take effort on your part, planning your food, resisting temptation (my biggest weakness). But Paul is supportive – he knows life gets in the way sometimes.

    The really nice part about the way Paul counsels is that he talks with you about what you like, don’t like, and works that into whatever your plan calls for – whether it be body fat reduction or muscle building. And then works with you along the way to make sure you continue to achieve results.

    I have no doubt that you’ll achieve results if you decide to work with Paul!

    (0) (0)

    Something wrong with this post? Thanks for letting us know. If you can point us in the right direction...

  3. 5 out of 5
    Paul, a True Professional.

    Jenn Schwartz

    This is a nutrition review. Paul and I recently sat down to review my InBody results.
    I was very impressed by his approach. I’ve been vigilant over my food intake for years. I thought I knew a lot. Wrong! His level of analysis of my diet was very detailed, and he found errors that I would never have expected existed.
    Paul’s ability to take complicated matters and give me tools that I could use immediately is rare and valuable. We reviewed 4 big things sabotaging my fat loss and he created a compliance sheet. Which means I will be able to implement things right away. Don’t waste anymore of your time trying to understand the chemical workings of weight loss, start the right way (or re-visit your methods like I did) with Paul, a true professional.

    Photo has been removed

    (0) (0)

    Something wrong with this post? Thanks for letting us know. If you can point us in the right direction...

×

Login

Register

Your personal data will be used to support your experience throughout this website, to manage access to your account, and for other purposes described in our privacy policy.

Continue as a Guest

Don't have an account? Sign Up

Best Personal Trainer Alexandria VA Best Personal Trainer Alexandria VA