My website Pain B4 Gain was inspired by my passion to get healthy and fit…not just for me but people that surround me.  I have done so much research in the past 5 years on just health and fitness along and would like to help others that just does not know how much your health benefit you from your young days to your older days.   I have helped myself and others get motivated by eating right and exercising daily so I  decided to make a website/blog of my everyday fitness, health-lifestyle that can also help others.

I wrote my first health plan a few weeks ago that is guaranteed to help you lose at least 5lbs in the first 7 days.

I recommend NO MEAT for the first 7 days just to naturally detoxify your body from all the bad eating like red meats, sugar, fast foods, processed foods etc.  IT IS HARD…BUT THAT’S WHY I CALL IT “MY PAIN B4 GAIN”.  This is your pain from eliminating all process foods from your body for just 7 days.  Pain is better than gaining the unnecessary weight!


Portion your meals to about 4-5 meals a day.  Eat breakfast 8am, Mid-Morning snack (can be fruit/nuts/veggies, etc) Lunch 11-12pm, Mid Snack 2-3pm Dinner 6-7pm.

Drink at least 64oz of Water a day!

Exercise at least 4-5 days a week! (30 mins Minimum)

Weigh yourself once a week to keep motivated (Recommend 1st thing in the mornings)

During the week prepare your own meals and snacks to take to work.

Don’t eat 1 hour before bed. (Try not to eat after 8pm)

Stay away from negative people that talk down saying you can’t be healthy.  You need positive energy.

Foods to avoid

White Carbs – examples:  Potatoes, bread, cereal, fried foods, rice, pastas, breading,  and basically anything white stay away from you will drop pounds easily.

No alcohol, sodas, juice with added sugar, coffee, fast foods, red meats, ice cream, cake, cookies etc.

Lean Meats ( 3-4oz in one meal only)

Fish – Salmon, Tilapia, Flounder, Snapper, Swordfish, Trout, Tuna,

Crab and Shrimp (limit your salt and butter)

Turkey (without skin)

Chicken (without skin)


Eat as much as you want

Apple, orange, plum, (Banana- Try to eat early in the day its high in carbs and sugar) Grapes, Strawberries, Peaches, Pears, Cantaloupe, pineapple, broccoli, cabbage, asparagus, spinach, romaine lettuce, avocado, cucumbers, peppers, green peas, etc.

Cook with Olive Oil –Extra Virgin

Good Sources of Carbs

Brown Rice, whole wheat pasta & bread. Sweet Potatoes, Oatmeal, Yams, Bran Cereal

Good Source of proteins

Kidney beans, lentils, peanuts, navy beans, pinto beans, almonds, cashews, pecans, pistachio, sunflower seeds, natural peanut butter, protein powder, (Yogurt Low fat-Non Fat) Black beans, Lima beans, Eggs.

Look at the nutrition labels on packages foods.  The sodium content you should not consume more than 2,000 milligrams a day. 

Create your own fruit smoothies with almond milk, Greek yogurt, and your fruits of choice, agave to sweeten (optional) ice, and blend.

Healthy herbal Teas (You can sweeten with Agave or Stevia) Drink tea after your meals.

Green Tea, China Oolong Tea, Sage, Detox Tea, Black


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