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©2010 Chad Waterbury LLC
Notice
The information in this book is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. The author advises readers to take full responsibility for their
safety and know their limits. Before practicing the exercises in this book, be sure that your equipment
is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and
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exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As
with all exercise and dietary programs, you should get your doctor’s approval before beginning.
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, include photocopying, recording, or any other information storage
and retrieval system, without the written permission of the author.
I want to make this clear right from the start: getting six-pack abs requires a very good diet. You
don’t need to be perfect 100% of the time, but if you have more than 10 pounds to lose, exercise
alone won’t do it. Recent research demonstrates that a solid exercise program, without a change
in diet, results in little more than one pound of fat loss per month. In other words, simply exercising
isn’t enough to make dramatic changes to your physique. You should be losing double, or triple, that
amount of fat each week. This plan will show you how.
Transforming your body requires a strong metabolism: the faster your metabolism, the faster you’ll
transform your body. The number of calories a person burns each day depends on two factors:
How much muscle you have. Muscle is metabolically active tissue that requires energy to
maintain. The more muscle you have, the higher your metabolism. Men can, and will, build muscle
faster than women. That’s probably a good thing since most females don’t want to gain excessive
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hormones. The way you train also has an affect on hormones. Some hormones are best for
building muscle; others are best for burning fat; and one hormone (insulin) is a duplicitous monster
that can make or break your efforts. Again, it’s all about timing.
A person who gains muscle burns more calories, even at rest, because of little furnace-like structures
within the muscle known as mitochondria. Muscle tissue requires a lot of energy to maintain, and that
In order to explain how your metabolism works, think of a furnace. In the winter months your gas
bill goes up because the furnace has to work harder (use more fuel) to maintain the temperature in
your house. So when your metabolic needs go up, your body burns more fat off your body, provided
you give your body fewer calories than it needs per day.The workout programs in Body of F.I.R.E.
will provide the stimulus for burning fat and sculpting a lean, hard body, and this upregulates your
This nutrition plan will control the key body-shaping hormones at the right times. Indeed, timing is
everything when it comes to nutrition. Of supreme importance is the time directly before and after the
workouts.
First, there must be the right nutrients present in your body to fuel the workouts. It’s
counterproductive to go into a workout in a starved or nutrient-depleted state. When you do, your
performance suffers. Second, the right nutrients must be consumed directly after the workout to raise
or lower the hormones that can literally double your results. Piles of research show that the hour after
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body.
Let me explain.
Throughout most of the day your metabolism is like that cousin who won’t end his stay at your
house – lazy and unmotivated. Sure, the food you eat is doing some good by feeding your brain and
cells with energy, but overall, nothing much is happening to boost your metabolism. But as soon
as you start an intense, full-body workout like I designed for Body of F.I.R.E. your body screams,
“Whoa, what’s going on here?!” The hardcore workouts create a large metabolic demand for your
body to ramp up its cardiovascular, muscular, endocrine, and nervous systems. Now your body has
to work extra hard to provide all the nutrients and hormones you need to survive the workout. During
the workout, nutrients must be available to fuel your exercise. After the workout, key nutrients and
Which nutrients am I talking about? Amino acids and glucose. Which hormones? Cortisol and
insulin.
Amino acids and glucose: During and after training, your body feeds off amino acids to repair
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isoleucine, and valine are most important. Glycogen is the stored form of glucose in your
muscles and it provides energy for your workouts. You need a fast-acting form of glucose (simple
carbohydrates) to fuel muscle contractions and replenish the glycogen that was lost.
Cortisol and insulin: Cortisol is a stress hormone that’s released by the adrenal glands – the
star-shaped glands that sit on top of your kidneys. After intense exercise, cortisol is elevated in
must be boosted to offset the negative effects of cortisol. This is accomplished by providing fast-
acting amino acids directly before and after the workouts, along with raisins to boost insulin and
replenish muscle glycogen. And simply taking 250 mg of Vitamin C before and after a workout can
There’s one other meal that’s just as important as your workout nutrition: breakfast. Stacks of
research shows that people who eat breakfast are leaner and healthier. It’s the one meal that should
be easy to get right since we all wake up at home (well, unless it was your birthday last night). Of
course, the other parts of the day are important to your overall success. That’s why I’ll outline a daily
nutrition plan that’s easy to follow. All you need to do is focus on three things:
1. Protein: Protein provides the building blocks (amino acids) to repair damaged muscle tissue.
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during digestion than other, simpler food stuffs such as carbohydrates. The protein must
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2. Healthy fats: The right kinds of fat will help your body burn more fat, even though that
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Second are monounsaturated fats that keep cholesterol levels in check. The trans-fats found in
processed foods must be avoided at all costs since they’re linked with fat gain and disease.
3. Fiber:7KHUH¶VQRWKLQJSDUWLFXODUO\VH[\DERXW¿EHU0RVWSHRSOHHTXDWHLWZLWKWKDWZHLUG
RUDQJHVWXII\RXUJUDQGPDGULQNVHYHU\PRUQLQJEHIRUHEUHDNIDVW+RZHYHU¿EHULVQDWXUH¶V
blood sugar stabilizer. This is important because it minimizes fat-storing hormones, controls
hunger, improves satiety, and keeps the pipes (if you know what I mean) running clean and
smooth.
Best of all, there’s no need to count calories. (Who wants to do that, anyway?) All you need to be
concerned with is getting the protein right. I’ll outline the protein content of the recommended foods in
this program. From there, everything else falls into place with my other guidelines.
Now, in order to get your diet on track so you can start burning fat right away I need to make this plan
as easy to follow as possible. Counting calories, for most people, turns out to be a lesson in futility.
You can’t do it for long before you throw your hands in the air and order a large pizza with extra
cheese. A much more effective strategy is to eat foods that are naturally low in calories and high in
When most people cut calories their metabolism slows down and goes into “survival mode,” a
physiological state where the body holds on to every spare ounce of fat because it thinks it’s starving.
This metabolic shift was necessary, and lifesaving, hundreds of years ago when your ancestors had
to hunt for food. These days, however, it’s a nuisance that can keep you from losing unwanted fat.
Body fat is nothing more than an energy reserve. As Marty Gallagher likes to say: think of body
fat as money in the bank. When work is slow you don’t start spending more money, you save it. Well,
this is how your body looks at stored fat. When nutritional needs aren’t met the body holds on to your
love handles because it doesn’t know when the next meal will come. That’s why it’s imperative to eat
nutrient-dense foods frequently (5-6 times per day) so the body doesn’t ever think it’s starving.
Second, nutrients are all those wonderful little chemicals that are stuffed into whole, unprocessed
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works. You see, most people don’t eat enough fruits, vegetables and lean proteins, so it’s likely
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continue eating the same foods, they’re giving their body even fewer of these key nutrients such as
amino acids, omega-3s, vitamins, minerals, and phytochemicals (chemical compounds that occur
naturally in plants). You’ll never boost your metabolism by giving it fewer nutrients. However, eating
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Which foods are highest in nutrients but lowest in calories? Fruits and vegetables. If you eat nothing
but fruits and vegetables all day long you’ll cover most of your nutritional needs. Although, you’d fall
short on amino acids since you wouldn’t be getting enough protein, and you’d miss out on all the
5 ©2010 Chad Waterbury LLC
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diet, on top of the fruits and vegetables. But I’m getting ahead of myself.
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with breakfast, lunch and dinner. Vegetables are nearly impossible to screw up. Eat as much as you
want at your three main meals. Fruits, however, require a little strategy.
Research demonstrates that people who eat more calories earlier in the day are leaner and
healthier. Typically, people will skip breakfast, eat a little lunch, and then gorge at night because
they’re so darn hungry. The reason they’re hungry is because they didn’t give their body enough
nutrients earlier in the day. Breakfast should be your biggest meal of the day, lunch is second biggest,
dinner is smallest. This is the opposite of what most people do and they have the overhanging
What does this have to do with fruit? Well, some fruits are higher in calories than others when you
consider a normal portion size. For example, a half-cup of raisins has 240 calories whereas a half-
cup of blueberries only has 40 calories. So in order to frontload calories each day, and avoid counting
calories, it’s best to know which fruits should be consumed earlier or later in the day. For breakfast
Apple
Orange
Banana
Pear
Peach
Grapes
Fresh pineapple
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choose from:
Blueberries
Raspberries
Strawberries
Blackberries
You’ll notice that I left raisins off the lists. The reason is because raisins are my ideal post-workout
high in calories but they’re loaded with essential nutrients that will help your muscles recover.
Protein
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between nutritionists, personal trainers, and registered dieticians. The purpose of this plan is not to
cover all the research pertaining to protein intake, but to tell you what works with my clients who are
professional athletes.
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180-pound male with 22% body fat. Your goal is to weigh 165 pounds with 9% body fat. A little math
(165 x 0.9) tells us that you’ll have 149 pounds of lean body mass (everything in your body minus
body fat). I have my athletes consume 80-100% of that number in grams of protein per day. So I’m
talking about 119-149 grams of protein each day for a guy who wants to weigh 165 pounds with
numbers – they want to know exactly how much protein to eat each day. However, it’s not necessary
for most people to be this meticulous (remember, this is the formula I use for professional athletes).
It’s likely that you’re not a professional athlete, therefore, a healthy dose of protein for breakfast,
lunch and dinner, along with a few snacks will cover your protein requirements. In other words, you
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Grass-fed beef
Free-range poultry
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Wild game
Canadian bacon
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Beans
Nuts
natural cheese (the block you buy in the grocery store) typically give people the fewest problems
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I’ve already hit you with enough numbers, and I told you that you won’t have to count calories, but
a little practice goes a long way with protein. At breakfast, lunch and dinner have a serving of protein
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but not so well with eggs. Each whole egg contains about 7 grams of protein, each egg white has
around 4 grams. As a general rule, males should aim for 25-30 grams of protein for breakfast, lunch
and dinner. Females should shoot for 15-20 grams. It never hurts to go a little over, but try not to fall
short. The rest of your protein requirements will be made up with beans, nuts and whole grains.
What about protein powders? I’m not a fan of them, except when people have a really hard time
getting enough protein. The problem with protein powders is they can often cause more problems
than they solve: gas, bloating, indigestion, allergic reactions, etc. The best protein powder I’ve used is
Sun Warrior protein. This is a vegan protein made from brown rice that’s very easy to digest. You can
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Whey and casein protein powders are currently popular, but many people eventually have
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you use with every container so you don’t develop an intolerance to any one brand.
The one time when I do like protein powders is directly after a workout. During the hour after you
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people to consume whole food protein sources after a workout so protein powders solve the problem.
Research demonstrates that one scoop (about 20 grams) of protein powder after a workout is ideal
Healthy Fats
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to your overall health. Fish oil contains DHA and EPA, two important omega-3 fatty acids. EPA offers
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Research has shown that it improves the health of your brain, heart, joints, and eyes, for starters.
And it’s been shown to diminish the effects of depression, arthritis, cancer, and many nervous
system-related diseases.
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clients for the last seven years and every one of them has lost fat and felt better after taking them.
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age of stress and nutrient-depleted foods, you need to supplement your diet with it.
The popularity of omega-3 supplements has caused many companies to claim their version
is better than all the rest. I don’t doubt that there are many good products out there, but I only
recommend products that I’ve used for years. Each version I recommend goes through a thorough
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be consumed within a month. This is usually not a problem unless you go on vacation.
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trick. The two brands I’ve used most are Carlson’s Elite Omega-3 Gems and Biotest’s Flameout.
9 ©2010 Chad Waterbury LLC
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linoleic acid (CLA) that might help you lose more fat.
Biotest Flameout
Body weight Serving size Servings per day
140 pounds or less 3 capsules two
Around 180 pounds 4 capsules two
220 pounds or more 4 capsules two
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Products by Carlson and Nordic Naturals can be found at health food stores or Whole Foods.
www.carlsonlabs.com
I want to mention another great source of healthy fat: olive oil. Drizzle it on your salads and you’ll
improve your body and health. Lunch is typically the best time to get the extra calories from olive
oil. Remember, each day we want to frontload calories as much as possible so breakfast should be
excellent book, The 150 Healthiest Foods, “all olive oil is not created equal.” Be sure to use extra
Fiber
Fiber is often called “nature’s blood sugar stabilizer” since it slows the amount of glucose (sugar)
that dumps into your blood stream. This is important when eating for fat loss because insulin, the fat
storing hormone, is primarily active when blood glucose is high. When you keep blood glucose in the
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(GI) health. You can’t have a healthy body unless your GI tract is healthy, too. Fiber provides
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monitor how you feel. If everything seems to be going well (no pun indented), add another serving
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different foods from the list below. By doing so, you’ll eat less, control cravings, and you’ll look and
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There’s another food that deserves special mention: Mila. This is a seed (Salvia hispanica L.) that my
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Mila
Body weight Serving size Servings per day
140 pounds or less 1 scoop two
Around 180 pounds 1 scoop two
220 pounds or more 1 scoop two
Mila isn’t available in stores. You can get it by clicking here (www.athlete.lifemax.net)
I left as many foods off the list as I could have added. But for fat loss, total calories are important. You
don’t need to count calories but you also shouldn’t eat, say, a cup of macadamia nuts just to get 11
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they’re also loaded with other nutrients that support metabolic health. But if it’s your only option, use
them. When you’re on the go, I like Fiber Choice® tablets. Chew two before your meal and you’ll get
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oatmeal in the morning. Quinoa, as I mentioned in the last section, is also another excellent source
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makes life a lot easier. (Who doesn’t like a breakfast burrito?) Plus, I’m including yams and beans in
this section.
It’s important to eat starches (complex carbs) only at breakfast because they’ll add a healthy
dose of calories to your diet. Since breakfast is supposed to be your biggest meal of the day you can
include a bowl of oatmeal, quinoa, a tortilla or a few slices of rye bread with your eggs and fruit. At
this point it should be clear that it’s really hard to eat too many calories at breakfast. Whatever you eat
What if I were to tell you that there’s a pill that can control your hunger, boost your energy, help you
recover faster, and maybe even increase your metabolism? And what if this special pill was all-natural
and didn’t contain any stimulants whatsoever? You’d be pretty stoked, right?
Well, there is such a pill: branched chain amino acids. Of the twenty or so amino acids, the
three essential forms that stand tall in body transformation are leucine, isoleucine and valine. This
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For reasons unbeknownst to me, they fell to the wayside. I guess it’s because they’re just not sexy
enough.
Make no mistake about it, BCAAs can work wonders if you take enough of them at the right times.
meals.
Skipping meals can wreak havoc on your metabolism by upregulating fat-storing hormones
(cortisol, etc) that break down muscle tissue, not to mention the mind-numbing fatigue that follows.
BCAAs feed your body and brain the nutrients it needs to keep your body out that destructive state.
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available. So an apple with a few BCAA tablets can serve as an excellent snack to control hunger and
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reason many people don’t use them is because you need to take quite a few pills to get an effect.
Biotest makes the best version I’ve found. Each pill contains one-gram of BCAAs, and the cost is
Biotest BCAAs
Body weight Serving size Servings per day
140 pounds or less 3 tablets 1-3
Around 180 pounds 4 tablets 1-3
220 pounds or more 5 tablets 1-3
13 ©2010 Chad Waterbury LLC
The Most Underrated Supplement? Vitamin D3
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around an hour - on a daily basis (without sunscreen) to have normal levels of it. Since people are
getting less sun than ever before, it’s no surprise that low blood levels of Vitamin D are the norm. In
fact, over the last 10 years I’ve never worked with a client who had adequate levels of Vitamin D.
Ok, so you get the gist that you’re probably low in it. But how will it help you? The list of research-
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Normalizing your Vitamin D levels will boost your immune system, increase bone density, protect
against a host of diseases such as cancer and Alzheimer’s, and it’ll improve recovery, increase
performance, decrease insulin production, and promote weight loss. It really is the closest thing you’ll
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My suggestion is to supplement your diet with around 4,000 IU of Vitamin D3 every day. It might
take months to get your blood levels back in the proper range, but it’s worth the trouble. Plus, it’s an
inexpensive supplement.
My clients use a liquid form of Vitamin D3 (D3 Serum) from Premier Research Labs. Each drop
(placed under the tongue) contains 2,200 IU of Vitamin D3. Take it twice per day with food. You can
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At the very least, have your doctor check your blood levels of Vitamin D during your next check-up.
What to Drink
Each day drink one-half ounce of water per pound of body weight whenever possible. So if you weigh
180 pounds you need 90 ounces of water per day. I know it’s not easy to drink a lot of water each day
so I understand why people often fall short, but adequate hydration is important for overall health and
it might boost your metabolism. Your urine should always be clear. If it’s not, you need to drink more
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www.itoen.com. If tea doesn’t suit you, one cup of black coffee is allowed each day.
Workout Nutrition
Your nutrition directly before and after you train is essential to get right in order to keep your
performance up and help you recover more quickly. You’ll use BCAAs and 250 milligrams of vitamin
C 15 minutes before training. I’m also a fan of beta-alanine, an amino acid that allows you to work
harder without nausea. Beta-alanine, like any supplement, isn’t mandatory but it’s worked well for
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protein powder, raisins and more BCAA tablets. The following two tables show what you should take
But before I get to that I must mention that telling you what to eat, and when, often leaves too much
room for error. Furthermore, there are so many variables between each person’s schedule, food
preferences, etc. that it’s virtually impossible for me to hit everything just right for you.
15 ©2010 Chad Waterbury LLC
The good news is the Body of F.I.R.E. diet works for everyone whether you’re male or female or
have 15 or 30 pounds to lose. Why? Because the basic nutritional strategy for fat loss doesn’t change
with gender or weight. The difference, though, is in serving size. A 140-pound person needs less
calories than someone who weighs 220 pounds, but I’ll get to those details in the following section.
The more options you have, the longer you’ll stick to a diet. I’ve found this to be unequivocally
true. You can’t eat eggs every morning, and you don’t need to. My clients often have grilled chicken,
cottage cheese, or canadian bacon as their protein source at breakfast. So instead of telling you
exact foods to eat at each meal, I’ve found that it’s more effective to give you multiple choices. For
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for breakfast every morning, it makes more sense to outline a sample breakfast like this:
In addition, on the days you train you’ll consume the pre- and post-workout nutrition that I outlined in
the last section. Since my workout nutrition is low in calories, it won’t take the place of a meal - it’ll be
added to the diet shown above. Your body needs a few extra calories on days you train in order to
The portion sizes are based on body weight. As mentioned, a heavier person requires more
calories than a lighter person so the former has food choices with larger portions. This is the simplest
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guideline. I’ve chosen three weight ranges: 140, 180 and 220 pounds. Of course, you might not hit
Let’s say you weigh 160 pounds. For you, the diet for a 140-pound person is best. If you weigh
your current body weight, unless you want to add a lot of muscle. If that’s the case, choose the diet
The following pages outline the diet you should follow. Then, I’ll show you a sample diet to ensure
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Mid-morning
Lunch
Mid-afternoon
Dinner
Evening (optional)
Workout (anytime)
Mid-morning
Lunch
Mid-afternoon
Dinner
Evening (optional)
Workout (anytime)
Mid-morning
Lunch
Mid-afternoon
Dinner
Evening (optional)
Workout (anytime)
As mentioned, I’m not a big fan of sample diets. Up to this point I’ve given you all the nutrition
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necessary to give as many examples as possible. That way there’ll be little room for error once you
put this plan in motion. With that in mind, here are three sample diets.
Notes: was hungry in afternoon so I took 3 BCAA tablets with a full glass of water.
This diet seems like a lot of food. Is that good for fat loss?
The amount of calories on this plan is relatively low, especially on an intense exercise program. It
seems like a lot of eating because I designed the plan with 3 meals and 3 snacks per day. However,
your main goal should be to get breakfast, lunch and dinner right. Combine that with a few snacks
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optional.
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Sometimes it’s really hard for me to remember to eat between meals, and sometimes I’m not hungry.
Yes, the goal is to feed your body frequently in order to boost your metabolism. But I understand that
it’s not always easy to eat. BCAAs become handy because you can pop a few with a glass of water
when you’re on the run. Mila is also easy to use and it does a great job of staving off hunger pangs.
There seems to be a lot of BCAAs on this nutrition plan. Can I take too many?
You can take too much of anything. However, BCAAs are natural amino acids that your body uses
a lot of while exercising, and to recover from exercise. As long as you stick to the guidelines on this
plan you won’t have to worry. Although, it’s always a good idea to consult your physician if you have
any concerns.
This diet consists of many fresh fruits, vegetables and heart-healthy omega-3s that have been shown
to improve heart health. Cholesterol is necessary for life and most of the research that demonstrated
a link between cholesterol in natural foods and heart disease has been debunked by top nutritionists.
When the goal is to gain lean, muscle weight the solution is not necessarily with more protein or
fat. You probably need more complex carbohydrates. For dinner, have a starch instead of berries;
for your post-workout feeding, double the recommended serving size of raisins. These two simple
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You can purchase Huge in a Hurry by Rodale Publishing on www.amazon.com. My other book,