Top 10 things to know;

Eat ever 2 to 3 hours. Try to go no more than 4 hrs.

1 gallon of water per day (at least 2 cups with every meal).

You should expect to lose no more than 2 to 3 lbs. of fat per

week.

Keep a log of what you eat.

Sunday is your cheat day, eat

almost anything you want.

No candy or gum to make you spit. It

will raise you insulin levels.

Limit Caffeine intake.

No supplements like Creatine, It causes

dehydration.

It is harder to not eat than eat

smart.

Body Fat

Your Weight x Body Fat = lbs. of Fat

Your Weight - lbs. of Fat = Lean Body Mass

Lean Body Mass / .93 = Ideal Weight at 7% Body Fat

Example; Garrett Beal

Weight 175 lbs.

Body Fat 8%

Ideal Weight 173 lbs.

Weight Class 170’s

What You Can EatList #1Protiens List #2 Carbohydrates List #3 VegetablesFood Size Food Size Food Size

Chicken Breast (skinless) 4 oz Baked Potato 1 Broccoli 1/2 cupTurkey Breast 4 oz Sweat Potato 1 Asparagus 1/2 cupGround Turkey 3 oz Yams 1 Lettuce 1 cupFish 4 oz Squash 1/2 cup Carrots 1/2 cupTuna 1 can Brown Rice 1/2 cup Cauliflower 1/2 cupSteak (Top Round) 4 oz Wild Rice 1/2 cup Green Beans 1/2 cupSteak (Top Sirloin) 4 oz Pasta 1 cup Green Peppers 1/2 cupLean Ground Beef 4 oz Oatmeal 1 cup Mushrooms 1/2 cupEggs 2 eggs Beans 1/2 cup Spinach 1/2 cupNonfat Cottage Cheese 1/2 cup Nonfat Refried Beans 1/2 cup Tomato 1/2 cupLean Ham 4 oz Corn 1/2 cup Peas 1/2 cupDeli Meat 4slices Strawberries 1/2 cup Brussels Sprouts 1/2 cup

Melon 1/2 cup Artichoke 1/2 cupApple 1/2 cup Cabbage 1/2 cupOrange 1/2 cup Celery 1/2 cupFat Free Yogurt 1 Zucchini 1/2 cupWhole Wheat Bread 1 slice Cucumber 1/2 cupMilk or Cheese (low fat) Onion 1/2 cupCracker Ritz or Club 5

Meal Time Meal Choice Substitute (only 2 meals)

Breakfast 7:00 1 from list #1 and 2 from list #2Snack #1 After 1st 1 from lists #1 and #2 Protein Shake or BarLunch 4th or 5th 1 from lists #1, #2 and #3Snack #2 2:00 1 from lists #1 and #2 Protein Shake or BarDinner 6:30 1 from lists #1and #3Snack #3 Before Bed1 from lists #1and #3 Protein Shake or Bar

Sample Day

7:00 Breakfast 2 eggs & 2 pieces of toast

After 1st Snack Turkey & Yogurt (Light)

4th or 5th Lunch Chicken & Brown Rice

2:00 Snack Protein Bar

6:30 Dinner Steak & Mixed Veggies

9:30 Snack Protein Shake