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Quick
Guide To Food Intake
1.
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Focus on daily behavior as opposed to
results.
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2.
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Eat 5-6 meals per day. Space your
meals 3 hours apart. (This keeps your metabolism going in order to burn fat and calories.)
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3.
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Eat your lean body weight in grams of
protein daily.
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4.
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Three of the meals must contain one
protein item, one carbohydrate item, and one vegetable item from
the food guide below.
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5.
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One serving of Carbohydrates equals
the size of your clenched fist.
One serving of Protein equals the size of your flat hand.
Eat
as many veggies as you want.
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6.
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The other 2-3 meals: You may use meal replacement shakes or use
one protein item,
and one carbohydrate item from the food chart below.
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7.
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Prepare your meals ahead of time so they are ready when it’s
time to eat.
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8.
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Eat before you get hungry. (This keeps you from getting hungry
and overeating.)
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9.
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Take Sundays off as your FREE day.
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10.
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Take glutamine with a long term protein such as Max Pro, High 5,
or Super Pro.
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11.
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Don't eat anything that has more than 20% of its total calories
derived from fat.
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12.
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Drink 1 GALLON of WATER per day minimum.
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13. |
Do 20-30 minutes of Cardiovascular exercise 2-4 times per week. |
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Quick Guide On Foods
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Proteins |
Carbohydrates |
Vegetables |
| Chicken Breast |
Baked
Potato |
Broccoli |
| Turkey Breast |
Sweet
Potato |
Asparagus |
| Turkey Breast |
Yam |
Lettuce
(Dark Green) |
| Swordfish |
Squash |
Carrots |
| Orange Roughy |
Pumpkin |
Cauliflower |
| Salmon |
Steamed
Brown Rice |
Green
Beans |
| Tuna |
Steamed
Wild Rice |
Green
Peppers |
| Crab |
Oatmeal |
Spinach |
| Lobster |
Barley |
Tomato |
| Shrimp |
Corn |
Brussel
Sprouts |
| Top Round Steak |
Peas |
Artichoke |
| Top Sirloin Steak |
Strawberries |
Cabbage |
| Lean Ground Beef |
Honeydew Melon |
Celery |
| Buffalo |
Apple |
Zucchini |
| Lean Ham |
Orange |
Cucumber |
| Egg Whites or Egg
Substitutes |
Fat-Free Yogurt |
Onion |
| Low-Fat Cottage Cheese |
Whole
Wheat Bread |
Celery |
| Filet Mignon |
Grits |
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| Ahi |
Cream
of Wheat |
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| Tri Tip Steak |
Beans |
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Copyright © 2004-2005 Nutri Sports
. All rights reserved. The copying of any of this website is prohibited by
law. |
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Website Developed, Maintained and Hosted By:
Virtual Designs (Malta)
http://www.vmalta.net |
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