P

30 Day Makeover Nutrition

Guide

Compiled by written by research by

Glenn Greer Co-Owner of RedZone Fitness

P

Disclaimer The ideas concepts and opinions expressed in Guidebook book and Meal Plan are

intended to be used for educational purposes only The 30 Day Challenge is not proposing

medical advice of any kind nor is this guide book or Meal Plan intended to replace medical

advice nor to diagnose prescribe or treat any disease condition illness or injury

It is imperative that before beginning any diet or exercise program including any aspect of the

30 Day challenge you receive full medical clearance from a licensed physician and Registered

Dietician

Progress is impossible without change and those who cannot change their minds cannot change anything-George

Bernard Shawrdquo

This guidebook includes

bull A comprehensive shopping list with quality foods

bull The right lean proteins favorable complex carbohydrates vegetables fruits essential fats and water

bull 3 Strategic Plans to be used throughout the 30 Days

bull Portion sample amounts of these nutrients

bull The concept of complex carb timing for energy recovery and body composition results

bull There is a tool called The Timeline that teaches you how to prepare your meals based upon your busy life and your workouts

bull The actual plan that will help you structure your nutrition for the 30 Days on Page 20

P

The Thermic Effect of Food- It takes energy to digest food

The body is going to burn calories during digestion and assimilation of nutrients Since metabolism can be defined as the speed with which your body burns through food you dont want to avoid calories but rather use them efficiently

Supportive meals are far more thermic than highly processed high fat meals which is why Supportive Eating by itself will have a positive impact upon metabolism

Note You burn more calories digesting minimally processed whole foods compared to highly processed foods

In general yoursquoll burn more calories in your effort to digest and absorb protein (20-30 percent of its calories) and carbs (5-6 percent) than you do fats (3 percent)

bull Lean portioned protein will be the foundation of your nutrition plan You burn more calories eating lean protein than any other macronutrient

bull Favorable Complex Carbohydrates are implemented on Plan A and Plan C during the 30 Days

bull On Plan A where you will be having 1 complex carb we recommend you having it after a redzone workout If you are not training that day you can decide where you will have it We recommend 30 to 40 grams of a complex carb (This will be discussed a bit later in this guidebook)

bull On Plan B you will focus on lean protein and vegetables and atleast 1 fruit at 20 grams (view chart) with atleast 2 to 3 meals No complex carb On this day we recommend getting all your meals in and atleast 2 to 3 meals with frac14 cup of nuts or avocado If you feel you need a favorable complex carb have one

bull On Plan C where you will be having 2 complex carbs we recommend one of them after a redzone workout and you can place the 2nd one wherever you decide

bull Fruits will be chosen at ideal meals and portioned They will help you on Plan B But as a strategy you can lower your fruit intake increase your vegetables and your good essential fats (Check the list in this guide)

bull Essential Fats will be included at a omega 3 supplement and through foods like fish and nuts

bull Fibrous Vegetables will be included as much as possible with meals The easiest times to get your vegetables is at lunch time and dinner Load up on days you are on Plan B

P

Adequate Protein (4 to 6 meals)

20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be selective when choosing animal proteins Avo id the fat that comes along Always tr im all v is ib le fat

BeefMeat Group bull Top Round Steak (20 grams)

bull Flank Steak bull Sir loin Steak

bull Eye Round bull Pork Tenderloin

bull Lean Roast Beef

bull Extra Lean Ground Beef bull Filet Mignon

bull Veal Cut let bull Pork Tenderloins (the other white

meat)

bull Roast Beef

Fish Group bull Abalone

bull Bass bull Bluef ish

bull Cod bull Flounder

bull Grouper

bull Halibut bull Orange Roughy bull Salmon (Good source of hea lthy fa t)

bull Scallops

bull Sole bull Swordf ish bull Tuna ( i f in can water packed with

low sod ium)

bull Til ip ia bull White f ish

bull Red snapper bull Shrimp

bull Lobster

bull Mahi-Mahi bull Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

bull Low Fat Cheese Sl ices bull 1 package shredded low-fat Amer ican cheese

bull Low Fat Cottage cheese

bull Eggwhites (shel l or l iquid) bull Boiled eggs

bull Greek Yogurt (p lain non-fat) Watch for the sugar content

bull Skim milk Rice Dream Almond Breeze unsweetened

Protein Supplements

Ready To Drink protein shakes should provide

20 to 30 grams per drink Al l you do is open them up and you are ready to taste heaven Publix GNC

Vitamin Shop

bull Muscle Milk L ight (Ready to d r ink) bull Eas Myoplex Lite

bull Gnc Protein Shakes bull Lean Body

bull Pure Protein Then there are Protein Powders They are a b it

less expens ive then ready to dr ink protein shakes and they do al low you to add more var iety

bull Muscle milk l ight

bull ISO-100 by Dymat ize

Add your favorite fruit 1 tbsp of almond butter unsweetened almond breeze and ice and you are

ready to go

Protein Bars

Protein bars are very popular but they do contain a l it t le b it more sugar then protein shakes Look for a protein bar that is 20 to 30 grams and has

half the amount of sugar I do not recommend having a protein bar and a fruit Too much sugar

bull Quest Bars

bull Pure Protein Bars

bull Lean Body Protein Bars

POULTRY GROUP bull Chicken Breast Skinless bull Turkey-Ground from the breast

bull Turkey-Breast skinless bull Turkey-del i low fat low sodium

bull Chicken in a can (wash out excess sal t)

bull Turkey in a can (wash out excess sa lt bull Boars Head Low Sodium Chicken

BreastTurkey Breast

P

Visual Cues Tennis BallClosed Fist 30 to 40 grams Per Complex Carb

Atleast 1 COMPLEX CARB SHOULD BE EATEN AFTER A REDZONE

WORKOUT WHEN YOU ARE ON PLAN A AND PLAN C

Favorable Complex Carbohydrates

bull Old Fashioned Oatmeal)Steel Cut

bull Alpen

bull Uncles Sams (Fruit)

bull Kashi Go Lean (35 grams to 40 grams)

bull Ezekiel Whole Grain Breads (In The Frozen Section)

bull Menrsquos BreadWomenrsquos Bread `

bull Whole Grain (Use For Snacks)

bull Whole Grain Pasta (Learn your proper serv ing size)

bull Quinoa

bull Basmati White or Jasmine Rice

bull Whole Grain Brown Rice

bull Couscous (Watch out for the high sodium packets)

bull Black Beans (low sodium)

bull Lentil Beans (low sodium)

bull Pinto Beans (low sodium)

bull Kidney Beans (low sodium)

bull Sweet Potato

bull White Potato

bull Yams

bull Corn

Bold Complex Carbohydrates are your best choice

Plan A ONE TIME AFTER A WORKOUT

PLAN C EITHER FIRST MEAL OF THE DAY IMPORTANT AFTER THE WORKOUT AND IF YOU DIDNrsquoT HAVE AT THE FIRST MEAL THEN HAVE THE 2ND COMPLEX CARB FOR

LUNCH OR DINNER

When choosing cereals make sure you look for low sugar cereals that offer 8

grams or less per serving The fiber should be 5 grams or higher

per serving to make it a supportive choice

The choices of cereals with the star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads in The Frozen

Section Ezekiel is one of the best On the average the whole grain bread

should have atleast 15-20 grams of complex carbs per s lice

Favorable Complex Carbohydrates Plan A - 1 COMPLEX CARB

PLAN C- 2 COMPLEX CARBS

P

Summary Of Favorable Carbohydrates For Plan A and Plan C

Your average intake should be between 30 to 40 grams at a meal and plan on having a

complex carb after a redzone workout

7 ndash Baked Potato- Potatoes are one of the most popular vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy digestive tract and theyrsquore also a healthy source of vitamins

and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the

bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

P

Disclaimer The ideas concepts and opinions expressed in Guidebook book and Meal Plan are

intended to be used for educational purposes only The 30 Day Challenge is not proposing

medical advice of any kind nor is this guide book or Meal Plan intended to replace medical

advice nor to diagnose prescribe or treat any disease condition illness or injury

It is imperative that before beginning any diet or exercise program including any aspect of the

30 Day challenge you receive full medical clearance from a licensed physician and Registered

Dietician

Progress is impossible without change and those who cannot change their minds cannot change anything-George

Bernard Shawrdquo

This guidebook includes

bull A comprehensive shopping list with quality foods

bull The right lean proteins favorable complex carbohydrates vegetables fruits essential fats and water

bull 3 Strategic Plans to be used throughout the 30 Days

bull Portion sample amounts of these nutrients

bull The concept of complex carb timing for energy recovery and body composition results

bull There is a tool called The Timeline that teaches you how to prepare your meals based upon your busy life and your workouts

bull The actual plan that will help you structure your nutrition for the 30 Days on Page 20

P

The Thermic Effect of Food- It takes energy to digest food

The body is going to burn calories during digestion and assimilation of nutrients Since metabolism can be defined as the speed with which your body burns through food you dont want to avoid calories but rather use them efficiently

Supportive meals are far more thermic than highly processed high fat meals which is why Supportive Eating by itself will have a positive impact upon metabolism

Note You burn more calories digesting minimally processed whole foods compared to highly processed foods

In general yoursquoll burn more calories in your effort to digest and absorb protein (20-30 percent of its calories) and carbs (5-6 percent) than you do fats (3 percent)

bull Lean portioned protein will be the foundation of your nutrition plan You burn more calories eating lean protein than any other macronutrient

bull Favorable Complex Carbohydrates are implemented on Plan A and Plan C during the 30 Days

bull On Plan A where you will be having 1 complex carb we recommend you having it after a redzone workout If you are not training that day you can decide where you will have it We recommend 30 to 40 grams of a complex carb (This will be discussed a bit later in this guidebook)

bull On Plan B you will focus on lean protein and vegetables and atleast 1 fruit at 20 grams (view chart) with atleast 2 to 3 meals No complex carb On this day we recommend getting all your meals in and atleast 2 to 3 meals with frac14 cup of nuts or avocado If you feel you need a favorable complex carb have one

bull On Plan C where you will be having 2 complex carbs we recommend one of them after a redzone workout and you can place the 2nd one wherever you decide

bull Fruits will be chosen at ideal meals and portioned They will help you on Plan B But as a strategy you can lower your fruit intake increase your vegetables and your good essential fats (Check the list in this guide)

bull Essential Fats will be included at a omega 3 supplement and through foods like fish and nuts

bull Fibrous Vegetables will be included as much as possible with meals The easiest times to get your vegetables is at lunch time and dinner Load up on days you are on Plan B

P

Adequate Protein (4 to 6 meals)

20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be selective when choosing animal proteins Avo id the fat that comes along Always tr im all v is ib le fat

BeefMeat Group bull Top Round Steak (20 grams)

bull Flank Steak bull Sir loin Steak

bull Eye Round bull Pork Tenderloin

bull Lean Roast Beef

bull Extra Lean Ground Beef bull Filet Mignon

bull Veal Cut let bull Pork Tenderloins (the other white

meat)

bull Roast Beef

Fish Group bull Abalone

bull Bass bull Bluef ish

bull Cod bull Flounder

bull Grouper

bull Halibut bull Orange Roughy bull Salmon (Good source of hea lthy fa t)

bull Scallops

bull Sole bull Swordf ish bull Tuna ( i f in can water packed with

low sod ium)

bull Til ip ia bull White f ish

bull Red snapper bull Shrimp

bull Lobster

bull Mahi-Mahi bull Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

bull Low Fat Cheese Sl ices bull 1 package shredded low-fat Amer ican cheese

bull Low Fat Cottage cheese

bull Eggwhites (shel l or l iquid) bull Boiled eggs

bull Greek Yogurt (p lain non-fat) Watch for the sugar content

bull Skim milk Rice Dream Almond Breeze unsweetened

Protein Supplements

Ready To Drink protein shakes should provide

20 to 30 grams per drink Al l you do is open them up and you are ready to taste heaven Publix GNC

Vitamin Shop

bull Muscle Milk L ight (Ready to d r ink) bull Eas Myoplex Lite

bull Gnc Protein Shakes bull Lean Body

bull Pure Protein Then there are Protein Powders They are a b it

less expens ive then ready to dr ink protein shakes and they do al low you to add more var iety

bull Muscle milk l ight

bull ISO-100 by Dymat ize

Add your favorite fruit 1 tbsp of almond butter unsweetened almond breeze and ice and you are

ready to go

Protein Bars

Protein bars are very popular but they do contain a l it t le b it more sugar then protein shakes Look for a protein bar that is 20 to 30 grams and has

half the amount of sugar I do not recommend having a protein bar and a fruit Too much sugar

bull Quest Bars

bull Pure Protein Bars

bull Lean Body Protein Bars

POULTRY GROUP bull Chicken Breast Skinless bull Turkey-Ground from the breast

bull Turkey-Breast skinless bull Turkey-del i low fat low sodium

bull Chicken in a can (wash out excess sal t)

bull Turkey in a can (wash out excess sa lt bull Boars Head Low Sodium Chicken

BreastTurkey Breast

P

Visual Cues Tennis BallClosed Fist 30 to 40 grams Per Complex Carb

Atleast 1 COMPLEX CARB SHOULD BE EATEN AFTER A REDZONE

WORKOUT WHEN YOU ARE ON PLAN A AND PLAN C

Favorable Complex Carbohydrates

bull Old Fashioned Oatmeal)Steel Cut

bull Alpen

bull Uncles Sams (Fruit)

bull Kashi Go Lean (35 grams to 40 grams)

bull Ezekiel Whole Grain Breads (In The Frozen Section)

bull Menrsquos BreadWomenrsquos Bread `

bull Whole Grain (Use For Snacks)

bull Whole Grain Pasta (Learn your proper serv ing size)

bull Quinoa

bull Basmati White or Jasmine Rice

bull Whole Grain Brown Rice

bull Couscous (Watch out for the high sodium packets)

bull Black Beans (low sodium)

bull Lentil Beans (low sodium)

bull Pinto Beans (low sodium)

bull Kidney Beans (low sodium)

bull Sweet Potato

bull White Potato

bull Yams

bull Corn

Bold Complex Carbohydrates are your best choice

Plan A ONE TIME AFTER A WORKOUT

PLAN C EITHER FIRST MEAL OF THE DAY IMPORTANT AFTER THE WORKOUT AND IF YOU DIDNrsquoT HAVE AT THE FIRST MEAL THEN HAVE THE 2ND COMPLEX CARB FOR

LUNCH OR DINNER

When choosing cereals make sure you look for low sugar cereals that offer 8

grams or less per serving The fiber should be 5 grams or higher

per serving to make it a supportive choice

The choices of cereals with the star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads in The Frozen

Section Ezekiel is one of the best On the average the whole grain bread

should have atleast 15-20 grams of complex carbs per s lice

Favorable Complex Carbohydrates Plan A - 1 COMPLEX CARB

PLAN C- 2 COMPLEX CARBS

P

Summary Of Favorable Carbohydrates For Plan A and Plan C

Your average intake should be between 30 to 40 grams at a meal and plan on having a

complex carb after a redzone workout

7 ndash Baked Potato- Potatoes are one of the most popular vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy digestive tract and theyrsquore also a healthy source of vitamins

and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the

bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

P

The Thermic Effect of Food- It takes energy to digest food

The body is going to burn calories during digestion and assimilation of nutrients Since metabolism can be defined as the speed with which your body burns through food you dont want to avoid calories but rather use them efficiently

Supportive meals are far more thermic than highly processed high fat meals which is why Supportive Eating by itself will have a positive impact upon metabolism

Note You burn more calories digesting minimally processed whole foods compared to highly processed foods

In general yoursquoll burn more calories in your effort to digest and absorb protein (20-30 percent of its calories) and carbs (5-6 percent) than you do fats (3 percent)

bull Lean portioned protein will be the foundation of your nutrition plan You burn more calories eating lean protein than any other macronutrient

bull Favorable Complex Carbohydrates are implemented on Plan A and Plan C during the 30 Days

bull On Plan A where you will be having 1 complex carb we recommend you having it after a redzone workout If you are not training that day you can decide where you will have it We recommend 30 to 40 grams of a complex carb (This will be discussed a bit later in this guidebook)

bull On Plan B you will focus on lean protein and vegetables and atleast 1 fruit at 20 grams (view chart) with atleast 2 to 3 meals No complex carb On this day we recommend getting all your meals in and atleast 2 to 3 meals with frac14 cup of nuts or avocado If you feel you need a favorable complex carb have one

bull On Plan C where you will be having 2 complex carbs we recommend one of them after a redzone workout and you can place the 2nd one wherever you decide

bull Fruits will be chosen at ideal meals and portioned They will help you on Plan B But as a strategy you can lower your fruit intake increase your vegetables and your good essential fats (Check the list in this guide)

bull Essential Fats will be included at a omega 3 supplement and through foods like fish and nuts

bull Fibrous Vegetables will be included as much as possible with meals The easiest times to get your vegetables is at lunch time and dinner Load up on days you are on Plan B

P

Adequate Protein (4 to 6 meals)

20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be selective when choosing animal proteins Avo id the fat that comes along Always tr im all v is ib le fat

BeefMeat Group bull Top Round Steak (20 grams)

bull Flank Steak bull Sir loin Steak

bull Eye Round bull Pork Tenderloin

bull Lean Roast Beef

bull Extra Lean Ground Beef bull Filet Mignon

bull Veal Cut let bull Pork Tenderloins (the other white

meat)

bull Roast Beef

Fish Group bull Abalone

bull Bass bull Bluef ish

bull Cod bull Flounder

bull Grouper

bull Halibut bull Orange Roughy bull Salmon (Good source of hea lthy fa t)

bull Scallops

bull Sole bull Swordf ish bull Tuna ( i f in can water packed with

low sod ium)

bull Til ip ia bull White f ish

bull Red snapper bull Shrimp

bull Lobster

bull Mahi-Mahi bull Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

bull Low Fat Cheese Sl ices bull 1 package shredded low-fat Amer ican cheese

bull Low Fat Cottage cheese

bull Eggwhites (shel l or l iquid) bull Boiled eggs

bull Greek Yogurt (p lain non-fat) Watch for the sugar content

bull Skim milk Rice Dream Almond Breeze unsweetened

Protein Supplements

Ready To Drink protein shakes should provide

20 to 30 grams per drink Al l you do is open them up and you are ready to taste heaven Publix GNC

Vitamin Shop

bull Muscle Milk L ight (Ready to d r ink) bull Eas Myoplex Lite

bull Gnc Protein Shakes bull Lean Body

bull Pure Protein Then there are Protein Powders They are a b it

less expens ive then ready to dr ink protein shakes and they do al low you to add more var iety

bull Muscle milk l ight

bull ISO-100 by Dymat ize

Add your favorite fruit 1 tbsp of almond butter unsweetened almond breeze and ice and you are

ready to go

Protein Bars

Protein bars are very popular but they do contain a l it t le b it more sugar then protein shakes Look for a protein bar that is 20 to 30 grams and has

half the amount of sugar I do not recommend having a protein bar and a fruit Too much sugar

bull Quest Bars

bull Pure Protein Bars

bull Lean Body Protein Bars

POULTRY GROUP bull Chicken Breast Skinless bull Turkey-Ground from the breast

bull Turkey-Breast skinless bull Turkey-del i low fat low sodium

bull Chicken in a can (wash out excess sal t)

bull Turkey in a can (wash out excess sa lt bull Boars Head Low Sodium Chicken

BreastTurkey Breast

P

Visual Cues Tennis BallClosed Fist 30 to 40 grams Per Complex Carb

Atleast 1 COMPLEX CARB SHOULD BE EATEN AFTER A REDZONE

WORKOUT WHEN YOU ARE ON PLAN A AND PLAN C

Favorable Complex Carbohydrates

bull Old Fashioned Oatmeal)Steel Cut

bull Alpen

bull Uncles Sams (Fruit)

bull Kashi Go Lean (35 grams to 40 grams)

bull Ezekiel Whole Grain Breads (In The Frozen Section)

bull Menrsquos BreadWomenrsquos Bread `

bull Whole Grain (Use For Snacks)

bull Whole Grain Pasta (Learn your proper serv ing size)

bull Quinoa

bull Basmati White or Jasmine Rice

bull Whole Grain Brown Rice

bull Couscous (Watch out for the high sodium packets)

bull Black Beans (low sodium)

bull Lentil Beans (low sodium)

bull Pinto Beans (low sodium)

bull Kidney Beans (low sodium)

bull Sweet Potato

bull White Potato

bull Yams

bull Corn

Bold Complex Carbohydrates are your best choice

Plan A ONE TIME AFTER A WORKOUT

PLAN C EITHER FIRST MEAL OF THE DAY IMPORTANT AFTER THE WORKOUT AND IF YOU DIDNrsquoT HAVE AT THE FIRST MEAL THEN HAVE THE 2ND COMPLEX CARB FOR

LUNCH OR DINNER

When choosing cereals make sure you look for low sugar cereals that offer 8

grams or less per serving The fiber should be 5 grams or higher

per serving to make it a supportive choice

The choices of cereals with the star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads in The Frozen

Section Ezekiel is one of the best On the average the whole grain bread

should have atleast 15-20 grams of complex carbs per s lice

Favorable Complex Carbohydrates Plan A - 1 COMPLEX CARB

PLAN C- 2 COMPLEX CARBS

P

Summary Of Favorable Carbohydrates For Plan A and Plan C

Your average intake should be between 30 to 40 grams at a meal and plan on having a

complex carb after a redzone workout

7 ndash Baked Potato- Potatoes are one of the most popular vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy digestive tract and theyrsquore also a healthy source of vitamins

and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the

bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

P

Adequate Protein (4 to 6 meals)

20-25 grams of proteinmeal (3oz to 4oz)

All choices are lean sources of protein Be selective when choosing animal proteins Avo id the fat that comes along Always tr im all v is ib le fat

BeefMeat Group bull Top Round Steak (20 grams)

bull Flank Steak bull Sir loin Steak

bull Eye Round bull Pork Tenderloin

bull Lean Roast Beef

bull Extra Lean Ground Beef bull Filet Mignon

bull Veal Cut let bull Pork Tenderloins (the other white

meat)

bull Roast Beef

Fish Group bull Abalone

bull Bass bull Bluef ish

bull Cod bull Flounder

bull Grouper

bull Halibut bull Orange Roughy bull Salmon (Good source of hea lthy fa t)

bull Scallops

bull Sole bull Swordf ish bull Tuna ( i f in can water packed with

low sod ium)

bull Til ip ia bull White f ish

bull Red snapper bull Shrimp

bull Lobster

bull Mahi-Mahi bull Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

bull Low Fat Cheese Sl ices bull 1 package shredded low-fat Amer ican cheese

bull Low Fat Cottage cheese

bull Eggwhites (shel l or l iquid) bull Boiled eggs

bull Greek Yogurt (p lain non-fat) Watch for the sugar content

bull Skim milk Rice Dream Almond Breeze unsweetened

Protein Supplements

Ready To Drink protein shakes should provide

20 to 30 grams per drink Al l you do is open them up and you are ready to taste heaven Publix GNC

Vitamin Shop

bull Muscle Milk L ight (Ready to d r ink) bull Eas Myoplex Lite

bull Gnc Protein Shakes bull Lean Body

bull Pure Protein Then there are Protein Powders They are a b it

less expens ive then ready to dr ink protein shakes and they do al low you to add more var iety

bull Muscle milk l ight

bull ISO-100 by Dymat ize

Add your favorite fruit 1 tbsp of almond butter unsweetened almond breeze and ice and you are

ready to go

Protein Bars

Protein bars are very popular but they do contain a l it t le b it more sugar then protein shakes Look for a protein bar that is 20 to 30 grams and has

half the amount of sugar I do not recommend having a protein bar and a fruit Too much sugar

bull Quest Bars

bull Pure Protein Bars

bull Lean Body Protein Bars

POULTRY GROUP bull Chicken Breast Skinless bull Turkey-Ground from the breast

bull Turkey-Breast skinless bull Turkey-del i low fat low sodium

bull Chicken in a can (wash out excess sal t)

bull Turkey in a can (wash out excess sa lt bull Boars Head Low Sodium Chicken

BreastTurkey Breast

P

Visual Cues Tennis BallClosed Fist 30 to 40 grams Per Complex Carb

Atleast 1 COMPLEX CARB SHOULD BE EATEN AFTER A REDZONE

WORKOUT WHEN YOU ARE ON PLAN A AND PLAN C

Favorable Complex Carbohydrates

bull Old Fashioned Oatmeal)Steel Cut

bull Alpen

bull Uncles Sams (Fruit)

bull Kashi Go Lean (35 grams to 40 grams)

bull Ezekiel Whole Grain Breads (In The Frozen Section)

bull Menrsquos BreadWomenrsquos Bread `

bull Whole Grain (Use For Snacks)

bull Whole Grain Pasta (Learn your proper serv ing size)

bull Quinoa

bull Basmati White or Jasmine Rice

bull Whole Grain Brown Rice

bull Couscous (Watch out for the high sodium packets)

bull Black Beans (low sodium)

bull Lentil Beans (low sodium)

bull Pinto Beans (low sodium)

bull Kidney Beans (low sodium)

bull Sweet Potato

bull White Potato

bull Yams

bull Corn

Bold Complex Carbohydrates are your best choice

Plan A ONE TIME AFTER A WORKOUT

PLAN C EITHER FIRST MEAL OF THE DAY IMPORTANT AFTER THE WORKOUT AND IF YOU DIDNrsquoT HAVE AT THE FIRST MEAL THEN HAVE THE 2ND COMPLEX CARB FOR

LUNCH OR DINNER

When choosing cereals make sure you look for low sugar cereals that offer 8

grams or less per serving The fiber should be 5 grams or higher

per serving to make it a supportive choice

The choices of cereals with the star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads in The Frozen

Section Ezekiel is one of the best On the average the whole grain bread

should have atleast 15-20 grams of complex carbs per s lice

Favorable Complex Carbohydrates Plan A - 1 COMPLEX CARB

PLAN C- 2 COMPLEX CARBS

P

Summary Of Favorable Carbohydrates For Plan A and Plan C

Your average intake should be between 30 to 40 grams at a meal and plan on having a

complex carb after a redzone workout

7 ndash Baked Potato- Potatoes are one of the most popular vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy digestive tract and theyrsquore also a healthy source of vitamins

and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the

bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

P

Visual Cues Tennis BallClosed Fist 30 to 40 grams Per Complex Carb

Atleast 1 COMPLEX CARB SHOULD BE EATEN AFTER A REDZONE

WORKOUT WHEN YOU ARE ON PLAN A AND PLAN C

Favorable Complex Carbohydrates

bull Old Fashioned Oatmeal)Steel Cut

bull Alpen

bull Uncles Sams (Fruit)

bull Kashi Go Lean (35 grams to 40 grams)

bull Ezekiel Whole Grain Breads (In The Frozen Section)

bull Menrsquos BreadWomenrsquos Bread `

bull Whole Grain (Use For Snacks)

bull Whole Grain Pasta (Learn your proper serv ing size)

bull Quinoa

bull Basmati White or Jasmine Rice

bull Whole Grain Brown Rice

bull Couscous (Watch out for the high sodium packets)

bull Black Beans (low sodium)

bull Lentil Beans (low sodium)

bull Pinto Beans (low sodium)

bull Kidney Beans (low sodium)

bull Sweet Potato

bull White Potato

bull Yams

bull Corn

Bold Complex Carbohydrates are your best choice

Plan A ONE TIME AFTER A WORKOUT

PLAN C EITHER FIRST MEAL OF THE DAY IMPORTANT AFTER THE WORKOUT AND IF YOU DIDNrsquoT HAVE AT THE FIRST MEAL THEN HAVE THE 2ND COMPLEX CARB FOR

LUNCH OR DINNER

When choosing cereals make sure you look for low sugar cereals that offer 8

grams or less per serving The fiber should be 5 grams or higher

per serving to make it a supportive choice

The choices of cereals with the star and dark bold are better choices

When choosing breads I recommend Whole Grain Breads in The Frozen

Section Ezekiel is one of the best On the average the whole grain bread

should have atleast 15-20 grams of complex carbs per s lice

Favorable Complex Carbohydrates Plan A - 1 COMPLEX CARB

PLAN C- 2 COMPLEX CARBS

P

Summary Of Favorable Carbohydrates For Plan A and Plan C

Your average intake should be between 30 to 40 grams at a meal and plan on having a

complex carb after a redzone workout

7 ndash Baked Potato- Potatoes are one of the most popular vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy digestive tract and theyrsquore also a healthy source of vitamins

and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the

bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

P

Summary Of Favorable Carbohydrates For Plan A and Plan C

Your average intake should be between 30 to 40 grams at a meal and plan on having a

complex carb after a redzone workout

7 ndash Baked Potato- Potatoes are one of the most popular vegetables because theyrsquore nutritious easy to prepare and very versatile Theyrsquore rich in complex carbohydrates that can supply energy but not all that high in calories because theyrsquore low in fat and protein

One medium-sized plain baked potato (about three inches in diameter) has about 150 calories That same potato has about five grams of fiber which is important for a healthy digestive tract and theyrsquore also a healthy source of vitamins

and minerals A small baked potato has about 130 calories A large baked potato can have about 275 calories Toppings such as butter sour cream and cheese will add more (sometimes a lot more) calories

Potatoes contain more potassium than any other fresh vegetable in the produce department ndash even more than bananas One potato has almost 900 milligrams which is about 20 percent of

what you need every day

6 ndash Sprouted Grain Bread-Sprouted grain breads like Ezekial 49 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100 whole wheat breads Instead Ezekial bread is organic sprouted 100 whole grain flourless bread A 2-slice serving even contains 8 grams of complete protein and 6 grams of fiber so donrsquot give up the

bread just choose the right kind

5 -Whole Grain Brown Rice and White Rice

The difference between brown rice and white rice is not just color A whole grain of rice has several layers Only the outermost layer the hull is removed to produce what we call brown rice This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing

P

4- Beans Lentils and other Legumes- Beans and Lentils part of the ldquolegumerdquo family just may be my 1 choice for a healthy carb Packed with loads of fiber and protein these guys come in so many different varieties that yoursquoll never get bored lentils chickpeas black eyed peas black beans red beans kidney beans navy beans butter beans lima beans pinto beanshellipand the list goes on

3 ndash Quinoa-While brown rice is thought to be the healthy grain therersquos one even better and thatrsquos quinoa Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load

Not only that but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids It comes in several varieties including ldquooatmeal-likerdquo flakes and itrsquos wholegrain rice-like form Enjoy it as an oatmeal substitute for breakfast in salads or

casseroles or as a wholesome whole-grain high protein side item to

any lunch or dinner meal

2 ndash Steel-cut (Irish) oats and Old Fashioned Oats-These are the least processed type of oat cereal The toasted oat groats are simply chopped into chunks about the size of a sesame seed That means that a bowl of quick-cooking or instant oats might not keep you satisfied for as long as rolled or steel-cut oats would Also based upon experience with clients steel oats as well as old fashioned oats help to keep their energy levels sustained Meaning they can perform more intense workouts longer without feeling tired

1 ndash Sweet Potato-Sweet potatoes are rich in complex carbohydrates dietary fiber beta-carotene In 1992 the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables Considering fiber content complex carbohydrates protein vitamins A and C iron and calcium the sweet potato ranked highest in nutritional value

P

Timing Your Complex Carbs For Plan A and Plan C Is Crucial For Optimal Energy And Weight Loss

Recommending the amount of favorable carbs varies from person to person It

depends on their metabolism f i tness goal the ir exerc ise intensity and their exercise frequency The plan A B or Plan C might have to modif ied based upon

your exercise program frequency intensity and duration

Plan A and C Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten after your redzone workout with a lean prote in When you are rotating to P lan C use one of your 2 complex carbs after a redzone workout The other complex carb can be eaten at any t ime In some cases cl ients wil l need to have a 1 s t complex carb on Plan B 2nd complex carb on Plan A and possibly a 3d complex carb on Plan C This wil l depend on their metabolism exercise intensity duration and frequency

The Complex Carb Strategy- For Plan A And Plan C Ideally Complex Carbohydrates along with a lean protein choice as l is ted above are to be eaten after a redzone workout These classes simply burn more calories not just during the workout but hours after This is known as the AFTERBURN and the body especial ly after exerc ise requires lean proteins and favorable complex carbohydrates On Plan B there is no complex carbohydrate See how you feel dur ing the day If you crave sugar feel unfocused s luggish you might need to add one complex carb But in some cases the recommendation of 2 fruits that day wil l he lp you

I f you workout early in the morning we recommend simple strategies so

energize your workouts 1 Protein Shake with a banana mixed in 2 Greek Yogurt with fru it 3 Table Spoon of peanut butter or almond butter with a fru it Then after your redzone workout yoursquol l include a ProteinComplex Carb when

you are on Plan A and Plan C

Why The Post Complex Carb Strategy By eating a complex carb after the intense workout you are f irst provid ing energy to your working muscles and brain then replenishing important fuel for the body by eating a complex carb after the workoutThese always include lean proteins at a meal Th is wil l help the metabolism energy supplies and maintenance of lean muscle

Complex Carbohydrate Reminders For Plan A And Plan C

bull Yoursquo l l have 30 to 40 grams on average of a complex carb (Fist s ize or about frac34 cup)

bull Ideally after the redzone workout on PLAN A

bull ON PLAN C Yoursquol l be hav ing 2 complex carbohydrates in a day After a redzone workout and you choose where you want to place the 2 nd complex carb Remember to check your favorable complex carb l is t

P

You might need to add one more complex carb to one of the Plans

The 1 complex carb strategy on Plan A the 2 complex carb strategy on Plan C and the no complex carb on Plan B may not work for you This is dependent upon several factors

bull Your rate of metabolism (how quickly you process food)

bull The intensity at wh ich you exercise

bull The frequency of exercise

bull The duration of exercise

bull Amount of exercise sessions you do in a day Example RedZone Clas in the morning and jogging outside at night t ime

Since there is a higher calor ie burn then regular wa lk ing your need for more overall ca lor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles) You might become hungr ier This is great This s imply means that your metabolism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry i f you need one extra carbstarch Think of it as taking your car on a longer joy ride It needs more gas r ight

Remember if you are feeling tired unfocused and craving sugar that is

your brain and muscles telling you that your calories need to be increased This is really good because that means physiologically your body is

becoming a better fat burner

How Your body is processing food more eff ic ient ly For many years you trained it to slow down Now yoursquore going to teach it to speed up by eating the right foods in port ion amount and making sure you focus on the best lean proteins best complex carbohydrates f iberous vegetables fruits essential fats and water

and yoursquore going to compliment this with results or iented f itness programming The body adapts to nutrit iona l stra tegies and concepts just l ike s imple exercise So I rather have you increase your ca lor ies a bit but be consistent on results oriented exercise wh ich I hope you learn at our Fitness Facil i ty If at any t ime you feel you need to increase your complex carbohydrate then do so

When wil l you know a You feel hungrier and you are start ing to get d izzy b You are notic ing you are eating more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercis ing l ike a beast eating frequently but you are not notic ing results

P

FIBROUS VEGETABLES (2 to 4 Meals)

Plan A B C

Vegetables are nothing more than zero-energy yie ld ing foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obv iously are benefic ia l in that they are very diff icu lt to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or s imple carbohydrates ldquohitsrdquo the bloodstream is s lowed down In other words veggies slows the rate at wh ich glucose from a complex carb or s imple carb reaches the blood

Dark green vegetables

bok choy

broccoli

collard greens

dark green leafy lettuce

kale mesclun

mustard greens

romaine lettuce

spinach

turnip greens

watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery

Add some spices and herbs to your vegetables Look for low sodium choices when choosing pre-

packages vegetables

Use seasoned vinegars balsamic or wine

vinegars to season both salads and vegetables

Other vegetables artichokes

asparagus

bean sprouts

beets

Brussels sprouts

cabbage cauliflower

celery

cucumbers

eggplant

green beans

green or red peppers

iceberg (head) lettuce mushrooms

okra

onions

parsnips

tomatoes

tomato juice vegetable juice

turnips

wax beans

zucchini

Vegetables are important

sources of many

nutrients including potassium dietary

fiber folate (folic acid)

vitamin A vitamin E

and vitamin C

P

Timing Your Complex Carbs For Plan A and Plan C Is Crucial For Optimal Energy And Weight Loss

Recommending the amount of favorable carbs varies from person to person It

depends on their metabolism f i tness goal the ir exerc ise intensity and their exercise frequency The plan A B or Plan C might have to modif ied based upon

your exercise program frequency intensity and duration

Plan A and C Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten after your redzone workout with a lean prote in When you are rotating to P lan C use one of your 2 complex carbs after a redzone workout The other complex carb can be eaten at any t ime In some cases cl ients wil l need to have a 1 s t complex carb on Plan B 2nd complex carb on Plan A and possibly a 3d complex carb on Plan C This wil l depend on their metabolism exercise intensity duration and frequency

The Complex Carb Strategy- For Plan A And Plan C Ideally Complex Carbohydrates along with a lean protein choice as l is ted above are to be eaten after a redzone workout These classes simply burn more calories not just during the workout but hours after This is known as the AFTERBURN and the body especial ly after exerc ise requires lean proteins and favorable complex carbohydrates On Plan B there is no complex carbohydrate See how you feel dur ing the day If you crave sugar feel unfocused s luggish you might need to add one complex carb But in some cases the recommendation of 2 fruits that day wil l he lp you

I f you workout early in the morning we recommend simple strategies so

energize your workouts 1 Protein Shake with a banana mixed in 2 Greek Yogurt with fru it 3 Table Spoon of peanut butter or almond butter with a fru it Then after your redzone workout yoursquol l include a ProteinComplex Carb when

you are on Plan A and Plan C

Why The Post Complex Carb Strategy By eating a complex carb after the intense workout you are f irst provid ing energy to your working muscles and brain then replenishing important fuel for the body by eating a complex carb after the workoutThese always include lean proteins at a meal Th is wil l help the metabolism energy supplies and maintenance of lean muscle

Complex Carbohydrate Reminders For Plan A And Plan C

bull Yoursquo l l have 30 to 40 grams on average of a complex carb (Fist s ize or about frac34 cup)

bull Ideally after the redzone workout on PLAN A

bull ON PLAN C Yoursquol l be hav ing 2 complex carbohydrates in a day After a redzone workout and you choose where you want to place the 2 nd complex carb Remember to check your favorable complex carb l is t

P

You might need to add one more complex carb to one of the Plans

The 1 complex carb strategy on Plan A the 2 complex carb strategy on Plan C and the no complex carb on Plan B may not work for you This is dependent upon several factors

bull Your rate of metabolism (how quickly you process food)

bull The intensity at wh ich you exercise

bull The frequency of exercise

bull The duration of exercise

bull Amount of exercise sessions you do in a day Example RedZone Clas in the morning and jogging outside at night t ime

Since there is a higher calor ie burn then regular wa lk ing your need for more overall ca lor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles) You might become hungr ier This is great This s imply means that your metabolism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry i f you need one extra carbstarch Think of it as taking your car on a longer joy ride It needs more gas r ight

Remember if you are feeling tired unfocused and craving sugar that is

your brain and muscles telling you that your calories need to be increased This is really good because that means physiologically your body is

becoming a better fat burner

How Your body is processing food more eff ic ient ly For many years you trained it to slow down Now yoursquore going to teach it to speed up by eating the right foods in port ion amount and making sure you focus on the best lean proteins best complex carbohydrates f iberous vegetables fruits essential fats and water

and yoursquore going to compliment this with results or iented f itness programming The body adapts to nutrit iona l stra tegies and concepts just l ike s imple exercise So I rather have you increase your ca lor ies a bit but be consistent on results oriented exercise wh ich I hope you learn at our Fitness Facil i ty If at any t ime you feel you need to increase your complex carbohydrate then do so

When wil l you know a You feel hungrier and you are start ing to get d izzy b You are notic ing you are eating more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercis ing l ike a beast eating frequently but you are not notic ing results

P

FIBROUS VEGETABLES (2 to 4 Meals)

Plan A B C

Vegetables are nothing more than zero-energy yie ld ing foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obv iously are benefic ia l in that they are very diff icu lt to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or s imple carbohydrates ldquohitsrdquo the bloodstream is s lowed down In other words veggies slows the rate at wh ich glucose from a complex carb or s imple carb reaches the blood

Dark green vegetables

bok choy

broccoli

collard greens

dark green leafy lettuce

kale mesclun

mustard greens

romaine lettuce

spinach

turnip greens

watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery

Add some spices and herbs to your vegetables Look for low sodium choices when choosing pre-

packages vegetables

Use seasoned vinegars balsamic or wine

vinegars to season both salads and vegetables

Other vegetables artichokes

asparagus

bean sprouts

beets

Brussels sprouts

cabbage cauliflower

celery

cucumbers

eggplant

green beans

green or red peppers

iceberg (head) lettuce mushrooms

okra

onions

parsnips

tomatoes

tomato juice vegetable juice

turnips

wax beans

zucchini

Vegetables are important

sources of many

nutrients including potassium dietary

fiber folate (folic acid)

vitamin A vitamin E

and vitamin C

P

You might need to add one more complex carb to one of the Plans

The 1 complex carb strategy on Plan A the 2 complex carb strategy on Plan C and the no complex carb on Plan B may not work for you This is dependent upon several factors

bull Your rate of metabolism (how quickly you process food)

bull The intensity at wh ich you exercise

bull The frequency of exercise

bull The duration of exercise

bull Amount of exercise sessions you do in a day Example RedZone Clas in the morning and jogging outside at night t ime

Since there is a higher calor ie burn then regular wa lk ing your need for more overall ca lor ies to consume goes up In other words your body just might need more energy (Complex carbs the primary energy source for working muscles) You might become hungr ier This is great This s imply means that your metabolism is cranking and its burning through food quickly so it can use fat as an energy source So do not worry i f you need one extra carbstarch Think of it as taking your car on a longer joy ride It needs more gas r ight

Remember if you are feeling tired unfocused and craving sugar that is

your brain and muscles telling you that your calories need to be increased This is really good because that means physiologically your body is

becoming a better fat burner

How Your body is processing food more eff ic ient ly For many years you trained it to slow down Now yoursquore going to teach it to speed up by eating the right foods in port ion amount and making sure you focus on the best lean proteins best complex carbohydrates f iberous vegetables fruits essential fats and water

and yoursquore going to compliment this with results or iented f itness programming The body adapts to nutrit iona l stra tegies and concepts just l ike s imple exercise So I rather have you increase your ca lor ies a bit but be consistent on results oriented exercise wh ich I hope you learn at our Fitness Facil i ty If at any t ime you feel you need to increase your complex carbohydrate then do so

When wil l you know a You feel hungrier and you are start ing to get d izzy b You are notic ing you are eating more frequently but you lack energy Your workouts are exhausting You cannot complete a workout c You are exercis ing l ike a beast eating frequently but you are not notic ing results

P

FIBROUS VEGETABLES (2 to 4 Meals)

Plan A B C

Vegetables are nothing more than zero-energy yie ld ing foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obv iously are benefic ia l in that they are very diff icu lt to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or s imple carbohydrates ldquohitsrdquo the bloodstream is s lowed down In other words veggies slows the rate at wh ich glucose from a complex carb or s imple carb reaches the blood

Dark green vegetables

bok choy

broccoli

collard greens

dark green leafy lettuce

kale mesclun

mustard greens

romaine lettuce

spinach

turnip greens

watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery

Add some spices and herbs to your vegetables Look for low sodium choices when choosing pre-

packages vegetables

Use seasoned vinegars balsamic or wine

vinegars to season both salads and vegetables

Other vegetables artichokes

asparagus

bean sprouts

beets

Brussels sprouts

cabbage cauliflower

celery

cucumbers

eggplant

green beans

green or red peppers

iceberg (head) lettuce mushrooms

okra

onions

parsnips

tomatoes

tomato juice vegetable juice

turnips

wax beans

zucchini

Vegetables are important

sources of many

nutrients including potassium dietary

fiber folate (folic acid)

vitamin A vitamin E

and vitamin C

P

FIBROUS VEGETABLES (2 to 4 Meals)

Plan A B C

Vegetables are nothing more than zero-energy yie ld ing foods They donrsquot produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obv iously are benefic ia l in that they are very diff icu lt to ldquoover eatrdquo and they make you feel sat isf ied When complex or s imple carbohydrates are combined with f iber type vegetables the speed at which the glucose from the complex or s imple carbohydrates ldquohitsrdquo the bloodstream is s lowed down In other words veggies slows the rate at wh ich glucose from a complex carb or s imple carb reaches the blood

Dark green vegetables

bok choy

broccoli

collard greens

dark green leafy lettuce

kale mesclun

mustard greens

romaine lettuce

spinach

turnip greens

watercress Lettuce Carrots Green beans Green peppers Spinach Tomato Peas Brussels sprouts Art ichoke Cabbage Celery

Add some spices and herbs to your vegetables Look for low sodium choices when choosing pre-

packages vegetables

Use seasoned vinegars balsamic or wine

vinegars to season both salads and vegetables

Other vegetables artichokes

asparagus

bean sprouts

beets

Brussels sprouts

cabbage cauliflower

celery

cucumbers

eggplant

green beans

green or red peppers

iceberg (head) lettuce mushrooms

okra

onions

parsnips

tomatoes

tomato juice vegetable juice

turnips

wax beans

zucchini

Vegetables are important

sources of many

nutrients including potassium dietary

fiber folate (folic acid)

vitamin A vitamin E

and vitamin C

P

SIMPLE CARBOHYDRATES (Average 2 Fruits a Day)

Apples Banana Blueberries Cantaloupe Cranberries Grapes Honeydew melon Kiwi Lemons Oranges Peaches Pears Pineapple Plums Raisins Strawberr ies Watermelon in moderation Grapefruit

The ingestion of a very sweet fruit can result in the same insulin re lease as stuff ing brownies into your mouth Fruits are generally h igh in essential v itamins and minerals however if you are try ing to reduce or control body fat try to el im inate sucrose and minimize your intake of fruits with high sugar amount

Notes Never have fruit as a meal by i tself If chosen it should be eaten

along with a protein and optionally with a fibrous vegetable

A piece of fruit and either a protein shake or two teaspoons of peanut butter is great r ight before a workout If you are train ing early morning it rsquos not expected for you to prepare a protein and a complex carbo hydrate then immediately workout Th is had to do with eff ic ient digestion Since fru it and a minimal amount of protein wil l be eaten the body wil l quick ly d igest it and give you the energy you need

I usual ly recommend a fruit along with a protein and go od fats when not

including a complex carbstarch For Example

bull frac12 cup of low fat cottage cheese or Greek Yogurt (Thatrsquos the protein source)

bull frac12 cup of blue berr ies

bull frac14 cup of s l ices almonds Or

bull Protein Powder

bull 1 banana

bull 1 tbsp of peanut butter

P

1 Apple

Choose 20 grams of a fruit

2 to fruits a day when you are not having the the complex carb

1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberries

Calor ies 82

Simple Carbs 204 frac12 Cante loupe

Calor ies 94

Simple Carbs 223 Grapefru it frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Je l ly a l l fru it (no sugar) 2 tbsp

Calor ies 80

Simple Carbs 20 Nectarine (1)

Calor ies 67

Simple Carbs 16 Orange (1)

Calor ies 65

Simple Carbs 163 Peach (1)

Calor ies 37

Simple Carbs 97 Pear (1)

Calor ies 98

Simple Carbs 251 Plum (1)

Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberries 1 cup

Calor ies 62

Simple Carbs 14 Strawberries 1 cup

Calor ies 46

Simple Carbs 104 Watermelon (diced) 1 cup

Calor ies 50

Simple Carbs 36 Download The Great Snack Ideas The guide shows you s imple ways to use

fruits along with a protein

Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86

bull On average yoursquo l l be having 2 fruits a day at 20 grams This is about one fruit at a meal

bull Always include a protein with a fruit Ideal ly vegetables wi l l also be included but at certain meals we understand this wil l not make sense

bull Ideal ly you are having a fruit when you are not having a complex carb

bull Fruits provide energy to the body but not the same way complex carbohydrates do But they

wi l l provide important nutr ients and help to keep your blood sugar stable when combined with lean protein and vegetables especial ly

bull Remember i f you cannot have a complex carb before your workout fruit is a great option when

combined with a lean protein and vegetable (i f adding the vegetable makes sense at the time)

bull Examples bull Greek Yogurt with frac12 cup of blueberries

bull Chicken Breast Salad with apple s lices

bull Protein Shake with one banana bull Low fat cottage cheese with blueberries

bull Plan A we recommend atleast 2 fruits on this day with 2 meals of your choice

bull Plan B we recommend atleast 2 frui ts on this day with 2 meals of your choice but s ince this is a no complex carb day (i f possible) based upon your energy you might need one extra fruit or

possibly to eat a complex carb This is al l based upon metabol ism and your activity level Please

refer to complex carb strategy in this guidebook

bull Plan C we recommend atleast one fruit with a meal that doesnrsquot include a favorable complex carb Please review your nutri t ion

P

ESSENTIAL FATS ( 2 Fats)

Two crucia l ones -- EPA and DHA -- are pr imari ly found in certain f ish

bull ALA (alpha-l inolen ic acid) another omega-3 fatty acid is found in plant sources such as nuts and seeds Not only does your body need these fatty ac ids to function but also they deliver some big health benefits

Polyunsaturated fats include f ish walnuts pecans almonds f lax some salad dressings soybean oil sunf lower oi l and saff lower oi l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural

peanut butter peanut oi l ol ives ol ive oi l and cano la oil

Omega 3 fatty acids especial ly have a valuable role in reducing the r isk of heart disease and building healthy brain cel ls The standard

American diet (SAD) is sadly def icient in omega 3s found mainly in plant foods (especially canola oil and flax oil soybeans and

walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inole ic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (a lpha l inolen ic or LNA) canola oil and flax oil soybeans and

walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsalted) - frac14 cup Almonds (unsalted) - frac14 cup Olive oi l (Use with Rice) Flaxseed oil (2 tab lespoons) Avocado (Great with Salads) Natural Peanut butter(2 teaspoons) Canola oi l Avocado Sunflower seeds Pumpkin seeds Cold-water f ish Natural peanut butter Low-fat cheese Low-fat salad dressing Low-sodium nuts Olives and olive oi l Saff lower oi l Sunflower o i l Flax seed oil

Examples

bull frac14 cup of almonds with apple s lices bull frac14 cup of cashews mixed with a protein and

salad and 1 cup of fruit

bull Salmon with brown rice and asparagus

bull Avocado sl ices with tuna fish on Dr Kracker

bull Almond butter with Dr Kracker and honey Check out this website httpdrkrackercom

It has simple snack ideas

You might not be gett ing adequate protein in some of the snack ideas so you do your best

when choosing and donrsquot worry you can make up some of the protein with other m eals

P

1 Apple

Choose 20 grams of a fruit

2 to fruits a day when you are not having the the complex carb

1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberries

Calor ies 82

Simple Carbs 204 frac12 Cante loupe

Calor ies 94

Simple Carbs 223 Grapefru it frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Je l ly a l l fru it (no sugar) 2 tbsp

Calor ies 80

Simple Carbs 20 Nectarine (1)

Calor ies 67

Simple Carbs 16 Orange (1)

Calor ies 65

Simple Carbs 163 Peach (1)

Calor ies 37

Simple Carbs 97 Pear (1)

Calor ies 98

Simple Carbs 251 Plum (1)

Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberries 1 cup

Calor ies 62

Simple Carbs 14 Strawberries 1 cup

Calor ies 46

Simple Carbs 104 Watermelon (diced) 1 cup

Calor ies 50

Simple Carbs 36 Download The Great Snack Ideas The guide shows you s imple ways to use

fruits along with a protein

Calor ies 81

Simple Carbs 21

Calor ies 36

Simple Carbs 86

bull On average yoursquo l l be having 2 fruits a day at 20 grams This is about one fruit at a meal

bull Always include a protein with a fruit Ideal ly vegetables wi l l also be included but at certain meals we understand this wil l not make sense

bull Ideal ly you are having a fruit when you are not having a complex carb

bull Fruits provide energy to the body but not the same way complex carbohydrates do But they

wi l l provide important nutr ients and help to keep your blood sugar stable when combined with lean protein and vegetables especial ly

bull Remember i f you cannot have a complex carb before your workout fruit is a great option when

combined with a lean protein and vegetable (i f adding the vegetable makes sense at the time)

bull Examples bull Greek Yogurt with frac12 cup of blueberries

bull Chicken Breast Salad with apple s lices

bull Protein Shake with one banana bull Low fat cottage cheese with blueberries

bull Plan A we recommend atleast 2 fruits on this day with 2 meals of your choice

bull Plan B we recommend atleast 2 frui ts on this day with 2 meals of your choice but s ince this is a no complex carb day (i f possible) based upon your energy you might need one extra fruit or

possibly to eat a complex carb This is al l based upon metabol ism and your activity level Please

refer to complex carb strategy in this guidebook

bull Plan C we recommend atleast one fruit with a meal that doesnrsquot include a favorable complex carb Please review your nutri t ion

P

ESSENTIAL FATS ( 2 Fats)

Two crucia l ones -- EPA and DHA -- are pr imari ly found in certain f ish

bull ALA (alpha-l inolen ic acid) another omega-3 fatty acid is found in plant sources such as nuts and seeds Not only does your body need these fatty ac ids to function but also they deliver some big health benefits

Polyunsaturated fats include f ish walnuts pecans almonds f lax some salad dressings soybean oil sunf lower oi l and saff lower oi l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural

peanut butter peanut oi l ol ives ol ive oi l and cano la oil

Omega 3 fatty acids especial ly have a valuable role in reducing the r isk of heart disease and building healthy brain cel ls The standard

American diet (SAD) is sadly def icient in omega 3s found mainly in plant foods (especially canola oil and flax oil soybeans and

walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inole ic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (a lpha l inolen ic or LNA) canola oil and flax oil soybeans and

walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsalted) - frac14 cup Almonds (unsalted) - frac14 cup Olive oi l (Use with Rice) Flaxseed oil (2 tab lespoons) Avocado (Great with Salads) Natural Peanut butter(2 teaspoons) Canola oi l Avocado Sunflower seeds Pumpkin seeds Cold-water f ish Natural peanut butter Low-fat cheese Low-fat salad dressing Low-sodium nuts Olives and olive oi l Saff lower oi l Sunflower o i l Flax seed oil

Examples

bull frac14 cup of almonds with apple s lices bull frac14 cup of cashews mixed with a protein and

salad and 1 cup of fruit

bull Salmon with brown rice and asparagus

bull Avocado sl ices with tuna fish on Dr Kracker

bull Almond butter with Dr Kracker and honey Check out this website httpdrkrackercom

It has simple snack ideas

You might not be gett ing adequate protein in some of the snack ideas so you do your best

when choosing and donrsquot worry you can make up some of the protein with other m eals

P

ESSENTIAL FATS ( 2 Fats)

Two crucia l ones -- EPA and DHA -- are pr imari ly found in certain f ish

bull ALA (alpha-l inolen ic acid) another omega-3 fatty acid is found in plant sources such as nuts and seeds Not only does your body need these fatty ac ids to function but also they deliver some big health benefits

Polyunsaturated fats include f ish walnuts pecans almonds f lax some salad dressings soybean oil sunf lower oi l and saff lower oi l and corn oi l

Monounsaturated fats include avocados cashews peanuts pecans natural

peanut butter peanut oi l ol ives ol ive oi l and cano la oil

Omega 3 fatty acids especial ly have a valuable role in reducing the r isk of heart disease and building healthy brain cel ls The standard

American diet (SAD) is sadly def icient in omega 3s found mainly in plant foods (especially canola oil and flax oil soybeans and

walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inole ic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (a lpha l inolen ic or LNA) canola oil and flax oil soybeans and

walnuts

Walnuts (unsalted) - frac14 cup Peanuts (unsalted) - frac14 cup Almonds (unsalted) - frac14 cup Olive oi l (Use with Rice) Flaxseed oil (2 tab lespoons) Avocado (Great with Salads) Natural Peanut butter(2 teaspoons) Canola oi l Avocado Sunflower seeds Pumpkin seeds Cold-water f ish Natural peanut butter Low-fat cheese Low-fat salad dressing Low-sodium nuts Olives and olive oi l Saff lower oi l Sunflower o i l Flax seed oil

Examples

bull frac14 cup of almonds with apple s lices bull frac14 cup of cashews mixed with a protein and

salad and 1 cup of fruit

bull Salmon with brown rice and asparagus

bull Avocado sl ices with tuna fish on Dr Kracker

bull Almond butter with Dr Kracker and honey Check out this website httpdrkrackercom

It has simple snack ideas

You might not be gett ing adequate protein in some of the snack ideas so you do your best

when choosing and donrsquot worry you can make up some of the protein with other m eals

P

How Much Water

Take your bodyweight and mult ip ly 55 to get your averag e water intake needs Example Take 135 x 55 and you would get 7425 That is 74 ounces of water

per day

Here are some reasons to increase your water intake

Kathleen M Zelman MPH RD LD

Drinking Water Helps Maintain the Balance of Body Fluids Your body is composed of about 60 water The functions of these bodily fluids include digestion absorption circulation creation of saliva transportation of nutrients and maintenance of body temperature

Water Helps Energize Muscles Cells that dont maintain their balance of fluids and electrolytes shrivel which can result in muscle fatigue When muscle cells dont have adequate fluids they dont work as well and performance can suffer says Guest

Water Helps Keep Skin Looking Good Your skin contains plenty of water and functions as a protective barrier to prevent excess fluid loss But dont expect over-hydration to erase wrinkles or fine lines says Atlanta dermatologist Kenneth Ellner MD

Water Helps Your Kidneys Body fluids transport waste products in and out of cells The main toxin in the body is blood urea nitrogen a water-soluble waste that is able to pass through the kidneys to be excreted in the urine explains Guest Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate he says

When youre getting enough fluids urine flows freely is light in color and free of odor When your body is not getting enough fluids urine concentration color and odor increases because the kidneys trap extra fluid for bodily functions

Water Helps Maintain Normal Bowel Function Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation When you dont get enough fluid the colon pulls water from stools to maintain hydration -- and the result is constipation

Adequate fluid and fiber is the perfect combination because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly says Koelemay

P

Condiments Spice up and f lavor your food

Olive Oi l Black Pepper

Garl ic Garl ic Pepper Lemon juice

Oregano Cloves

Mustard Low fat mayonnaise Ketchup ( l ight)

Tobasco sauce Barbecue sauce (Look for low sugar brands) Mrs Dash

Molly McButter Salsa Herbs

Oregano Parsley Sage

Thyme Dil l Ginger

Chopped onion paprika

Light ter iyaki marinade

Cooking Tips Omit or reduce salt from cooking and baking Experiment with herbs and spices

bull Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg onion sage thyme

bull Chicken-parsley thyme sage tarragon curry wh ite wh ine vermouth ginger oregano paprika poultry seasoning rosemary

bull Fish-bay leaf cayenne pepper dil l curry powder onions garl ic dry mustard paprika

bull Eggs-oregano curry chives pepper tomatoes

bull Veal- Bay leaf curry powder g inger marjoram oregano

bull Pork- Garl ic on ion sage pepper oregano

bull Lamb-Curry powder garl ic rosemary mint

Light dressings Look for low sodium and low saturated fat

OILSDRESSINGS Extra v i rgin ol ive oi l Low-fat balsamic v inaigret te

Low-fat Ita l ian v inaigrette Low-fat mayo Fat-free Caesar dressing Cooking spray (Watch how much you spray)

Reducing Sugar Reduce or el iminate sugar by using these sweet-tast ing spices

bull Allsp ice

bull Anise

bull Cardamom bull Cinnamon

bull Cloves bull Ginger

bull Mace

bull Nutmeg Reducing Salt Savory f lavors and f lavors with ldquob iterdquo

such as b lack pepper gar l ic powder curry powder cumin d i l l seeds basi l g inger cor iander and onion are the

most effect ive in replacing the taste of salt

Omit the salt when cooking pasta and f lavor with basi l oregano pars ley and pepper or use an Ital ian season ing

blend

P

Portion Amounts for Nutrients

P

Herersquos a bit of information on the importance of each macronutrient And summary of how we apply them in your nutrition plan

PROTEIN- Helps to maintain lean muscle t issue Increases metabolism more than any other nutrient Protein will be the foundation of supportive nutrition 3oz to 4oz per meal is recommended when part icipating in programs that integrate resistance training and cardio training intervals

You are going to look over the lean protein l ist and foods you bought At

every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice Canrsquot get to a solid protein choice Choose a Protein Shake or

Greek Yogurt

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutrient Poor carbs they are subjected to harsh words so many t imes But I am going to tell you something If you manipulate them the right ones and consume them at the right t imes they will become your best fr iend We know that the right carbs provide energy right Well for 30 Days we are going to rotate them during the week

Complex Carb Timing For Optimal Results When is the best time to eat

your favorable carbs

bull Plan A- We recommend having the favorable complex carb after the redzone workout

bull Plan B- These are days you will not have complex carbs But if you feel that you are lacking energy and focus we will re commend adding one complex carb or increasing vegetables and essential fats

bull Plan C- We recommend 2 complex carbs this day One of them wil l be after a redzone workout The other one can be placed where ever you want

bull Fibrous Vegetables may be the part of plants that people donrsquot break down or digest but i t does have a big impact on our health For the next 30 Days vegetables are going to be your best fr iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise th ing and deduct all those terrib le unfavorable carbs from your current diet we need to make sure we have adequate nutrients The f iber wil l he lp sat isfy our crav ings and help keep us regular In fact you might notice more v is its to the bathroom Thatrsquos natural detoxify ing and it rsquos good

P

bull Fruits- Okay this is a cool strategy Dur ing the 30 Days your body is going to need sugar So letrsquos understand a couple of th ings Sugar can convert to fat storage But we are going to use this natural form of sugar as an immediate source of energy to sustain our focus and help with our exercise By the way DO NOT EAT FRUIT ALONE When you pair a protein source vegetables and a fruit you control your energy levels better I do not expect you to have vegetables every t ime with a fru it But inc luding a lean protein a long with a fru it wil l probably be more of the standardhellipespecial ly at morning t ime For instance Low fat cottage cheese with a fru it and a handful of almonds Also I have a chart that shows you to have only 20 grams of fru it at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are hav ing a yogurt that has fruit in i t deduct hav ing a solid fruit Too much sugar I f you do lower your fru it intake increase vegetables and essential fats at a meal

bull Essential Fats- I am talk ing about putt ing nuts and or avocado in your salad About frac14 cup from 2 to 3 t imes a day If you are eating salmon that can count as one of your essentia l fat choices

bull Water-Take your body weight and div ide it by frac12 or mult ip ly your body weight x 55 That is about how much water I want you to drink Drinkhellipwaterhelliplike you have never before Forget this 8 g lasses a dayhellipdrink more Detox rehydrate and help your k idneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever discover Many people and so many schedules Well here is a cool th ing I learned a long t ime ago It rsquos called a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bed From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal Always know 2 things What time is the most challenging for you to get a meal and when are you doing a redzone class 1 On your timeline if you have a time that is impossible for you to eat then drink a Protein Shake 2On your timeline know when you are going to do a redzone workout Before your workout include a Protein and a Fruit for immediate energy if you are on a Plan A or Plan C Days include a complex carb after your workout If you feel you need to have a complex carb on Plan B days then go for it We want you to avoid feeling tired dizzy

The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body

P

This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

bull Examples frac14 cup of nuts with a fruit

bull Protein Shake with a fruit

bull Low fat cottage cheese with a fruit

Timeline

P

30-Day Carb Cycling 5 to 6 meals daily

bull Day 1 ndashA Day 2ndash A Day 3ndash A Day 4ndash B Day 5ndash B Day 6ndash C Day 7-C

bull Day 8 ndashB Day 9ndash B Day 10ndashB Day 11ndashB Day 12ndashA Day 13ndashC Day 14-B

bull Day 15ndashA Day 16ndashC Day 17ndashB Day 18ndashB Day 19 ndashB Day 20ndashC Day 21-C

bull Day 22-A Day 23- A Day 24 - A Day 25 -A

bull Final Week Day 26 - B To Day 30 ndash B

PLAN A

1 COMPLEX CARB

PLAN B

NO COMPLEX CARB

PLAN C

2 COMPLEX CARB

ME

AL

1

3oz to 4oz of Protein

3oz to 4oz of Protein

3oz to 4oz of Protein

1 Vegetable (Option) 1 Vegetable (Option) 1 Vegetable (Option)

1 Frui t 1 Frui t 1 Frui t

ME

AL

2

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

(Option)

ME

AL

3

3oz to 4oz of Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Complex Carb (30 to 40 grams)

1 Frui t 1 to 2 Cups of Vegetables

ME

AL

4

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

frac14 cup of nuts frac14 cup of nuts frac14 cup of nuts

ME

AL

5

3oz to 4oz of Protein 3oz to 4oz of Protein 3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Frui t frac14 cup of nuts 1 to 2 Cups of Vegetables

ME

AL

6

OP

TI

ON

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Protein Shake

3oz to 4oz of Protein or 1 Scoop of Protein Shake

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

Portion Amounts for Nutrients

P

Herersquos a bit of information on the importance of each macronutrient And summary of how we apply them in your nutrition plan

PROTEIN- Helps to maintain lean muscle t issue Increases metabolism more than any other nutrient Protein will be the foundation of supportive nutrition 3oz to 4oz per meal is recommended when part icipating in programs that integrate resistance training and cardio training intervals

You are going to look over the lean protein l ist and foods you bought At

every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice Canrsquot get to a solid protein choice Choose a Protein Shake or

Greek Yogurt

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutrient Poor carbs they are subjected to harsh words so many t imes But I am going to tell you something If you manipulate them the right ones and consume them at the right t imes they will become your best fr iend We know that the right carbs provide energy right Well for 30 Days we are going to rotate them during the week

Complex Carb Timing For Optimal Results When is the best time to eat

your favorable carbs

bull Plan A- We recommend having the favorable complex carb after the redzone workout

bull Plan B- These are days you will not have complex carbs But if you feel that you are lacking energy and focus we will re commend adding one complex carb or increasing vegetables and essential fats

bull Plan C- We recommend 2 complex carbs this day One of them wil l be after a redzone workout The other one can be placed where ever you want

bull Fibrous Vegetables may be the part of plants that people donrsquot break down or digest but i t does have a big impact on our health For the next 30 Days vegetables are going to be your best fr iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise th ing and deduct all those terrib le unfavorable carbs from your current diet we need to make sure we have adequate nutrients The f iber wil l he lp sat isfy our crav ings and help keep us regular In fact you might notice more v is its to the bathroom Thatrsquos natural detoxify ing and it rsquos good

P

bull Fruits- Okay this is a cool strategy Dur ing the 30 Days your body is going to need sugar So letrsquos understand a couple of th ings Sugar can convert to fat storage But we are going to use this natural form of sugar as an immediate source of energy to sustain our focus and help with our exercise By the way DO NOT EAT FRUIT ALONE When you pair a protein source vegetables and a fruit you control your energy levels better I do not expect you to have vegetables every t ime with a fru it But inc luding a lean protein a long with a fru it wil l probably be more of the standardhellipespecial ly at morning t ime For instance Low fat cottage cheese with a fru it and a handful of almonds Also I have a chart that shows you to have only 20 grams of fru it at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are hav ing a yogurt that has fruit in i t deduct hav ing a solid fruit Too much sugar I f you do lower your fru it intake increase vegetables and essential fats at a meal

bull Essential Fats- I am talk ing about putt ing nuts and or avocado in your salad About frac14 cup from 2 to 3 t imes a day If you are eating salmon that can count as one of your essentia l fat choices

bull Water-Take your body weight and div ide it by frac12 or mult ip ly your body weight x 55 That is about how much water I want you to drink Drinkhellipwaterhelliplike you have never before Forget this 8 g lasses a dayhellipdrink more Detox rehydrate and help your k idneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever discover Many people and so many schedules Well here is a cool th ing I learned a long t ime ago It rsquos called a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bed From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal Always know 2 things What time is the most challenging for you to get a meal and when are you doing a redzone class 1 On your timeline if you have a time that is impossible for you to eat then drink a Protein Shake 2On your timeline know when you are going to do a redzone workout Before your workout include a Protein and a Fruit for immediate energy if you are on a Plan A or Plan C Days include a complex carb after your workout If you feel you need to have a complex carb on Plan B days then go for it We want you to avoid feeling tired dizzy

The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body

P

This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

bull Examples frac14 cup of nuts with a fruit

bull Protein Shake with a fruit

bull Low fat cottage cheese with a fruit

Timeline

P

30-Day Carb Cycling 5 to 6 meals daily

bull Day 1 ndashA Day 2ndash A Day 3ndash A Day 4ndash B Day 5ndash B Day 6ndash C Day 7-C

bull Day 8 ndashB Day 9ndash B Day 10ndashB Day 11ndashB Day 12ndashA Day 13ndashC Day 14-B

bull Day 15ndashA Day 16ndashC Day 17ndashB Day 18ndashB Day 19 ndashB Day 20ndashC Day 21-C

bull Day 22-A Day 23- A Day 24 - A Day 25 -A

bull Final Week Day 26 - B To Day 30 ndash B

PLAN A

1 COMPLEX CARB

PLAN B

NO COMPLEX CARB

PLAN C

2 COMPLEX CARB

ME

AL

1

3oz to 4oz of Protein

3oz to 4oz of Protein

3oz to 4oz of Protein

1 Vegetable (Option) 1 Vegetable (Option) 1 Vegetable (Option)

1 Frui t 1 Frui t 1 Frui t

ME

AL

2

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

(Option)

ME

AL

3

3oz to 4oz of Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Complex Carb (30 to 40 grams)

1 Frui t 1 to 2 Cups of Vegetables

ME

AL

4

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

frac14 cup of nuts frac14 cup of nuts frac14 cup of nuts

ME

AL

5

3oz to 4oz of Protein 3oz to 4oz of Protein 3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Frui t frac14 cup of nuts 1 to 2 Cups of Vegetables

ME

AL

6

OP

TI

ON

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Protein Shake

3oz to 4oz of Protein or 1 Scoop of Protein Shake

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

Herersquos a bit of information on the importance of each macronutrient And summary of how we apply them in your nutrition plan

PROTEIN- Helps to maintain lean muscle t issue Increases metabolism more than any other nutrient Protein will be the foundation of supportive nutrition 3oz to 4oz per meal is recommended when part icipating in programs that integrate resistance training and cardio training intervals

You are going to look over the lean protein l ist and foods you bought At

every meal every 3 to 3 frac12 hourshellipyou are going to eat that protein choice Canrsquot get to a solid protein choice Choose a Protein Shake or

Greek Yogurt

COMPLEX CARBOHYDRATE- Primary energy source Used in a strategy to lower fat storage

This is truly the most confusing nutrient Poor carbs they are subjected to harsh words so many t imes But I am going to tell you something If you manipulate them the right ones and consume them at the right t imes they will become your best fr iend We know that the right carbs provide energy right Well for 30 Days we are going to rotate them during the week

Complex Carb Timing For Optimal Results When is the best time to eat

your favorable carbs

bull Plan A- We recommend having the favorable complex carb after the redzone workout

bull Plan B- These are days you will not have complex carbs But if you feel that you are lacking energy and focus we will re commend adding one complex carb or increasing vegetables and essential fats

bull Plan C- We recommend 2 complex carbs this day One of them wil l be after a redzone workout The other one can be placed where ever you want

bull Fibrous Vegetables may be the part of plants that people donrsquot break down or digest but i t does have a big impact on our health For the next 30 Days vegetables are going to be your best fr iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise th ing and deduct all those terrib le unfavorable carbs from your current diet we need to make sure we have adequate nutrients The f iber wil l he lp sat isfy our crav ings and help keep us regular In fact you might notice more v is its to the bathroom Thatrsquos natural detoxify ing and it rsquos good

P

bull Fruits- Okay this is a cool strategy Dur ing the 30 Days your body is going to need sugar So letrsquos understand a couple of th ings Sugar can convert to fat storage But we are going to use this natural form of sugar as an immediate source of energy to sustain our focus and help with our exercise By the way DO NOT EAT FRUIT ALONE When you pair a protein source vegetables and a fruit you control your energy levels better I do not expect you to have vegetables every t ime with a fru it But inc luding a lean protein a long with a fru it wil l probably be more of the standardhellipespecial ly at morning t ime For instance Low fat cottage cheese with a fru it and a handful of almonds Also I have a chart that shows you to have only 20 grams of fru it at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are hav ing a yogurt that has fruit in i t deduct hav ing a solid fruit Too much sugar I f you do lower your fru it intake increase vegetables and essential fats at a meal

bull Essential Fats- I am talk ing about putt ing nuts and or avocado in your salad About frac14 cup from 2 to 3 t imes a day If you are eating salmon that can count as one of your essentia l fat choices

bull Water-Take your body weight and div ide it by frac12 or mult ip ly your body weight x 55 That is about how much water I want you to drink Drinkhellipwaterhelliplike you have never before Forget this 8 g lasses a dayhellipdrink more Detox rehydrate and help your k idneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever discover Many people and so many schedules Well here is a cool th ing I learned a long t ime ago It rsquos called a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bed From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal Always know 2 things What time is the most challenging for you to get a meal and when are you doing a redzone class 1 On your timeline if you have a time that is impossible for you to eat then drink a Protein Shake 2On your timeline know when you are going to do a redzone workout Before your workout include a Protein and a Fruit for immediate energy if you are on a Plan A or Plan C Days include a complex carb after your workout If you feel you need to have a complex carb on Plan B days then go for it We want you to avoid feeling tired dizzy

The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body

P

This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

bull Examples frac14 cup of nuts with a fruit

bull Protein Shake with a fruit

bull Low fat cottage cheese with a fruit

Timeline

P

30-Day Carb Cycling 5 to 6 meals daily

bull Day 1 ndashA Day 2ndash A Day 3ndash A Day 4ndash B Day 5ndash B Day 6ndash C Day 7-C

bull Day 8 ndashB Day 9ndash B Day 10ndashB Day 11ndashB Day 12ndashA Day 13ndashC Day 14-B

bull Day 15ndashA Day 16ndashC Day 17ndashB Day 18ndashB Day 19 ndashB Day 20ndashC Day 21-C

bull Day 22-A Day 23- A Day 24 - A Day 25 -A

bull Final Week Day 26 - B To Day 30 ndash B

PLAN A

1 COMPLEX CARB

PLAN B

NO COMPLEX CARB

PLAN C

2 COMPLEX CARB

ME

AL

1

3oz to 4oz of Protein

3oz to 4oz of Protein

3oz to 4oz of Protein

1 Vegetable (Option) 1 Vegetable (Option) 1 Vegetable (Option)

1 Frui t 1 Frui t 1 Frui t

ME

AL

2

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

(Option)

ME

AL

3

3oz to 4oz of Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Complex Carb (30 to 40 grams)

1 Frui t 1 to 2 Cups of Vegetables

ME

AL

4

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

frac14 cup of nuts frac14 cup of nuts frac14 cup of nuts

ME

AL

5

3oz to 4oz of Protein 3oz to 4oz of Protein 3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Frui t frac14 cup of nuts 1 to 2 Cups of Vegetables

ME

AL

6

OP

TI

ON

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Protein Shake

3oz to 4oz of Protein or 1 Scoop of Protein Shake

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

bull Fruits- Okay this is a cool strategy Dur ing the 30 Days your body is going to need sugar So letrsquos understand a couple of th ings Sugar can convert to fat storage But we are going to use this natural form of sugar as an immediate source of energy to sustain our focus and help with our exercise By the way DO NOT EAT FRUIT ALONE When you pair a protein source vegetables and a fruit you control your energy levels better I do not expect you to have vegetables every t ime with a fru it But inc luding a lean protein a long with a fru it wil l probably be more of the standardhellipespecial ly at morning t ime For instance Low fat cottage cheese with a fru it and a handful of almonds Also I have a chart that shows you to have only 20 grams of fru it at a meal That is one apple or one orange or one banana Get it I am not tel l ing you to go fruit happy And if you are hav ing a yogurt that has fruit in i t deduct hav ing a solid fruit Too much sugar I f you do lower your fru it intake increase vegetables and essential fats at a meal

bull Essential Fats- I am talk ing about putt ing nuts and or avocado in your salad About frac14 cup from 2 to 3 t imes a day If you are eating salmon that can count as one of your essentia l fat choices

bull Water-Take your body weight and div ide it by frac12 or mult ip ly your body weight x 55 That is about how much water I want you to drink Drinkhellipwaterhelliplike you have never before Forget this 8 g lasses a dayhellipdrink more Detox rehydrate and help your k idneys and l iver l iberate the fat

Time Line This might be one of the most important tool you will ever discover Many people and so many schedules Well here is a cool th ing I learned a long t ime ago It rsquos called a TIME LINE Al l you do is s it down and wr ite out the t ime you wake up to the t ime you go to bed From the time you wake up to the time you go to bed you need to establish an eating pattern based upon 3-hour to 3 frac12 hour intervals that will require you to have a supportive meal Always know 2 things What time is the most challenging for you to get a meal and when are you doing a redzone class 1 On your timeline if you have a time that is impossible for you to eat then drink a Protein Shake 2On your timeline know when you are going to do a redzone workout Before your workout include a Protein and a Fruit for immediate energy if you are on a Plan A or Plan C Days include a complex carb after your workout If you feel you need to have a complex carb on Plan B days then go for it We want you to avoid feeling tired dizzy

The supportive meal is to help regulate your blood sugar maintain a high level of metabolism and provide necessary nutrients to optimize your body

P

This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

bull Examples frac14 cup of nuts with a fruit

bull Protein Shake with a fruit

bull Low fat cottage cheese with a fruit

Timeline

P

30-Day Carb Cycling 5 to 6 meals daily

bull Day 1 ndashA Day 2ndash A Day 3ndash A Day 4ndash B Day 5ndash B Day 6ndash C Day 7-C

bull Day 8 ndashB Day 9ndash B Day 10ndashB Day 11ndashB Day 12ndashA Day 13ndashC Day 14-B

bull Day 15ndashA Day 16ndashC Day 17ndashB Day 18ndashB Day 19 ndashB Day 20ndashC Day 21-C

bull Day 22-A Day 23- A Day 24 - A Day 25 -A

bull Final Week Day 26 - B To Day 30 ndash B

PLAN A

1 COMPLEX CARB

PLAN B

NO COMPLEX CARB

PLAN C

2 COMPLEX CARB

ME

AL

1

3oz to 4oz of Protein

3oz to 4oz of Protein

3oz to 4oz of Protein

1 Vegetable (Option) 1 Vegetable (Option) 1 Vegetable (Option)

1 Frui t 1 Frui t 1 Frui t

ME

AL

2

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

(Option)

ME

AL

3

3oz to 4oz of Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Complex Carb (30 to 40 grams)

1 Frui t 1 to 2 Cups of Vegetables

ME

AL

4

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

frac14 cup of nuts frac14 cup of nuts frac14 cup of nuts

ME

AL

5

3oz to 4oz of Protein 3oz to 4oz of Protein 3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Frui t frac14 cup of nuts 1 to 2 Cups of Vegetables

ME

AL

6

OP

TI

ON

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Protein Shake

3oz to 4oz of Protein or 1 Scoop of Protein Shake

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

This is how you liberate FAT

Strategy 1 ndash Make a timeline of your day

Break your timeline up into 3 to 3 frac12 -hour sections like below Your timeline is This is an example 630AM____ 930AM-1000AM _____1230PM-100PM____330PM-400PM_____ 630PM- 700PM____ 930PM-1000PM Skipping meals (or leaving long gaps between meals) is the cardinal sin of fat burning and muscle-building nutrition Missing meals slows down your metabolism causes muscle loss and triggers your bodyrsquos starvation responses Now chart your meals snacks and beverages for today Place an X on your timeline at the time you ate and also write beneath your X what you ate or drank Then chart your daily activity by writing what you were doing during each 3 hour time period above your timeline The last and final step is to look at your timeline and see if you can see any trouble spots Irsquom sure you can we all have them See if you have any times during the day where you are not active yet you are eating too much or vice versa times when you may be fairly active yet not eating enough or anything at all Your body burns calories (energy) 24 hours a day so you need to feed it frequently the key is to position the right amount of food (specifically quality nutrients) at the right time By honestly charting your daily activity and nutritional habits you can easily pinpoint areas that need improvement Now that you know where your trouble spots are itrsquos time to make some minor (hopefully) adjustments or changes Once you make these changes you stabilize your blood sugar (energy levels) which means you will feel more energy all day long You will be less likely to burn muscle tissue more likely to burn excess body fat and most importantly you will be less likely to store any additional body fat I have worked with this time line for many years with my clients It has helped us identify faulty eating patterns and non- supportive food choices that work against the body to liberate fat stores Identify the time you are at your busiest where a meal is impossible to get to It is at that time you should plan the simplest strategy

bull Examples frac14 cup of nuts with a fruit

bull Protein Shake with a fruit

bull Low fat cottage cheese with a fruit

Timeline

P

30-Day Carb Cycling 5 to 6 meals daily

bull Day 1 ndashA Day 2ndash A Day 3ndash A Day 4ndash B Day 5ndash B Day 6ndash C Day 7-C

bull Day 8 ndashB Day 9ndash B Day 10ndashB Day 11ndashB Day 12ndashA Day 13ndashC Day 14-B

bull Day 15ndashA Day 16ndashC Day 17ndashB Day 18ndashB Day 19 ndashB Day 20ndashC Day 21-C

bull Day 22-A Day 23- A Day 24 - A Day 25 -A

bull Final Week Day 26 - B To Day 30 ndash B

PLAN A

1 COMPLEX CARB

PLAN B

NO COMPLEX CARB

PLAN C

2 COMPLEX CARB

ME

AL

1

3oz to 4oz of Protein

3oz to 4oz of Protein

3oz to 4oz of Protein

1 Vegetable (Option) 1 Vegetable (Option) 1 Vegetable (Option)

1 Frui t 1 Frui t 1 Frui t

ME

AL

2

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

(Option)

ME

AL

3

3oz to 4oz of Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Complex Carb (30 to 40 grams)

1 Frui t 1 to 2 Cups of Vegetables

ME

AL

4

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

frac14 cup of nuts frac14 cup of nuts frac14 cup of nuts

ME

AL

5

3oz to 4oz of Protein 3oz to 4oz of Protein 3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Frui t frac14 cup of nuts 1 to 2 Cups of Vegetables

ME

AL

6

OP

TI

ON

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Protein Shake

3oz to 4oz of Protein or 1 Scoop of Protein Shake

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

30-Day Carb Cycling 5 to 6 meals daily

bull Day 1 ndashA Day 2ndash A Day 3ndash A Day 4ndash B Day 5ndash B Day 6ndash C Day 7-C

bull Day 8 ndashB Day 9ndash B Day 10ndashB Day 11ndashB Day 12ndashA Day 13ndashC Day 14-B

bull Day 15ndashA Day 16ndashC Day 17ndashB Day 18ndashB Day 19 ndashB Day 20ndashC Day 21-C

bull Day 22-A Day 23- A Day 24 - A Day 25 -A

bull Final Week Day 26 - B To Day 30 ndash B

PLAN A

1 COMPLEX CARB

PLAN B

NO COMPLEX CARB

PLAN C

2 COMPLEX CARB

ME

AL

1

3oz to 4oz of Protein

3oz to 4oz of Protein

3oz to 4oz of Protein

1 Vegetable (Option) 1 Vegetable (Option) 1 Vegetable (Option)

1 Frui t 1 Frui t 1 Frui t

ME

AL

2

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

(Option)

ME

AL

3

3oz to 4oz of Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Complex Carb (30 to 40 grams)

1 Frui t 1 to 2 Cups of Vegetables

ME

AL

4

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Whey Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

frac14 cup of nuts frac14 cup of nuts frac14 cup of nuts

ME

AL

5

3oz to 4oz of Protein 3oz to 4oz of Protein 3oz to 4oz of Protein

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 Complex Carb 30 to 40 Grams

1 Frui t frac14 cup of nuts 1 to 2 Cups of Vegetables

ME

AL

6

OP

TI

ON

3oz to 4oz of Protein or 1 Scoop of Whey Protein

3oz to 4oz of Protein or 1 Scoop of Protein Shake

3oz to 4oz of Protein or 1 Scoop of Protein Shake

1 to 2 Cups of Vegetables

1 to 2 Cups of Vegetables 1 to 2 Cups of Vegetables

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

Frequent Questions bull Q I wake up to go to the 530AM or 630AM and it rsquos hard for me

to eat a meal What do you recommend Answer For now it may not be a big deal but as you become more consistent

with exerc ise and eating small f requent meals every 3 to 3 frac12 hours your metabolism is going to elevate l ike never before and what was a routine for you

for so long meaning not eating before a workout wil l possib ly change

Your body is going to burn through food quicker I would choose one of the samples in the template I have prov ided and test that out It can be as easily as

frac12 a protein shake instead of the whole thing Or it can be as easy as 1 tablespoon of peanut butter with a banana or apple How about Greek Yogurt

with some blueberries

Remember if you are st i l l okay with exerc is ing on an empty stomach j ust make sure you star t your meal pattern af ter the workout with a ProteinComplex Carb Meal on

Plan A and Plan C

bull Q Even if I workout at night time I should have a complex carbohydrate after the workout

Answer On Plan A and Plan C days yoursquore going to have a Post Complex Carb regardless of the t ime On Plan B the no complex carb days you are going to monitor how you feel I f you feel low energy d izzy we wil l recommend hav ing the complex carb After high intensity tra in ing such as RedZone your body requires proteins and complex carbohydrates to replenish the energy and the amino acids lost from the workout If you do not replace these important nutrients after intense workouts your body can lose lean muscle t issue Muscle is th e site where fat is burned Muscle helps the metabolism

bull Q What if I donrsquot feel hungry on the 3 to 3 frac12 hour Answer In the beginning when you follow this conceptstrategy of eating smal l frequent meals every 3 to 3 frac12 hours you might not be in the mood to eat at a particular time This mostly happens after a proteincomplex carb

meal or just by you implementing more meals I recommend trusting the process and in times when you are not hungry try these simple snacks

bull Make a del icious protein shake Chocolate protein powder with a tablespoon of peanut butter low sugar almond breeze and a banana is a treat and nutr i t ious

bull Greek yogurt with blueberries

bull frac14 cup of almonds cashews or peanuts with a fruit

You wil l start to notice when you eat portion meal s frequently and the r ight nutr i t ion and feel great to exercise consistently your metabol ism

(how quickly your burn through food) is going to skyrocket Trust the process

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P

bull Q Irsquom having the amount of complex carbohydrates you recommend on Plan A B C but Irsquom craving sugar feel

tiredunfocused even though Irsquom getting all my meals in Answer I f you are crav ing sugar and lack energyfocus and yoursquore gett ing all your meals in includ ing the lean proteins favorable carbs (depending on the Plan) fru its vegetables and essential fats you wil l probably need to add one more complex carbohydrate This could be because you are doing double exercise sessions like redzone in the morning and night t ime cardio or v ice versa This could also mean you have increased your metabolism (how quickly your process food) and you need to modify the P lan A B and C If th is is the case test it out by adding one more complex carb You should notice your need on the more active days When people are structured get their meals in and are consistent with exercise and they are progressing (Challenging their body more) they wil l require more energy

Questions Email me at redzoneglenngmailcom

Request the Template on Word so you can make your own template

Make sure you download the Great Snack Ideas Guide Book at our website

redzonefitnesscom

P