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Overview |
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Overview - Eat five-six smaller sized snack meals daily every two-three hours - Eat a portion of protein in every meal - Eat a portion of carbs in the first five meals of the day leaving meal 6 protein only - Add a portion of vegetables to two or three of your meals - Drink water throughout the day at least 6-10 glasses daily - Consume one tablespoon of unsaturated fat daily or supplement with Alpha Linoleic Acid or Conjugated Linoleic Acid. Alternately eat Salmon two-three times weekly - Supplement with a Whey Protein Mix to help meet your daily protein requirements - Have a four hour window weekly where you can enjoy a few of your favorite foods - Do not eat carbs or snack before bedtime - Do not workout within 45 minutes of eating food - Plan and prepare meals in advance - Using healthier cooking methods, grilling, steaming or oven baking - Avoid fast or processed foods, including microwave meals - Minimize alcohol intake. Do not drink daily. Limit to either weekends or 3 times weekly. Shorts/Red Wine/Light Beers are preferred. - Monitor your progress, keep a training and nutrition diary. Be sure to print off ours. - As a general rule of thumb, meal sizes should be no bigger than your clenched fist - Stick to fiberous carbs and low glycemic carbs and all other foods in our recommended lists - Mix things up, avoid eating the same thing day in day out -If eating out look for healthier options, any meal with poultry, fish or meat is good - Stick to the plan. Don't give up, remember diet accounts for 80% of your success |
