Nutrition Guide For

Transformation Launch Day

Compiled by written by research by

Glenn Greer Co-Owner of Red Zone Fitness

The primary goals of this Nutrition Manual is to help you lose fat permanently and to educate you in the

process of losing fat My goal is to turn you into a ldquofat loss expertrdquohellip to teach you why you should lose

fat and help you understand the process hellip and to do so without bias or ulterior motive

To achieve this goal I decided ndash after careful consideration ndash to self publish this book in laymanrsquos terms

with a minimum of scientific jargon and without long lists of scientific references Instead of long boring

scientific discussions of biochemistry and long lists of references to scientific papers you will find

sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook

was written for you as a simple yet detailed instruction manual

You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just

an informational book It is a complete system that will take you from where you are now to where you

want to be ndash in the shortest possible period of time

Let me first and foremost explain something Red Zone Fitness Programming is about Supportive

Nutrition and Progressive Exercise

Exercise should involve both resistance training and progressive aerobic training These combined models

along with supportive nutrition and supplementation will help to accelerate your results

Resistance training helps to improve your muscle tone bone density and helps to burn calories

not only during the workout but after Itrsquos called the afterburn

1 I recommend full body workouts that use large muscle groups You will achieve a great calorie

burn The weight you use must cause momentary muscle failure

2 I recommend that you keep rest periods short and transition from one movement to the next This

will not only challenge your muscles but your cardiovascular system

3 Always wear a heart rate monitor so you can observe your training intensity based up on your age

and fitness level You can see if you are training to easy or too hard

Cardio Training helps to improve the heart and lungs and directly burns calories I strongly

recommend interval training to maximize calorie burning vs sustain cardio training Interval

training has been shown to increase calorie burn during and after the workout just like resistance

training You start with a warm up Gradually increase the intensity find the intensity that

challenges you from 30 to 1 minute and then go back to recovery (a less intense one minute)

Then you start the process again Usually we start with 20 minutes and gradually increase the

minutes as the personrsquos level of fitness increases

1 As your level of fitness increases you need to look at your duration (how long you perform

cardio) your intensity (how hard you perform the cardio training) frequency (how many times

per week you perform cardio) and mode (look to change from the treadmill to a different form of

cardio tool)

2 Always wear your heart rate monitor to observe your training intensity

ldquoProgress is impossible without change and those who cannot change their

minds cannot change anything-George Bernard Shawrdquo

I want to show you how supportive nutrition (eating healthy every 3 to 3 frac12 hours) can affect food

hormones to liberate body fat increase metabolism and challenging exercises to fit your fitness level can

increase metabolism not only during exercise but also after

Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp Vegetables

Adequate Protein (4 to 6 meals)

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

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

MEAT GROUP Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

FISH GROUP Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Greek Yogurt (pla in non-fat) Watch for

the sugar content Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Skim mi lk Rice Dream A lmond Breeze

PROTEIN SUPPLEMENTS

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l igh t Champion Nutr i t ion

Add your favor i te f ru i t 1 tbsp of peanut butter ice and water and you are ready to go

Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you download lsquoThe Greatest Snack

Ideas Everrsquo at our websi te

httpredzonegablescdnbyprontocomwp-

contentuploadssites342201406RedZone -Great-Snack-Ideaspdf

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Oatmeal (old fashioned)Steel Cut

All Bran

Cream of wheat

Grapenuts

Fiber One

Alpen

Unc les Sams (Frui t)

Kashi Go Lean (35 grams to 40 grams)

Ezekie l Brand (Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread (Frozen Sect ion)

Ezek ie l English muf f in

Dr Kracker (For Min i Meals)

Wasa Crackers (For Mini Meals)

W hole gra in pasta

Quinoa

Whole Grain Brown Rice

Cream of Rice Cereal

Jasmine Rice

Couscous (W atch out for the h igh sodium packets)

Black Beans ( low sodium)

Lent i l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn 1 cup equals 40 grams

Recommending the amount of favorable carbs varies from person to person It depends on their fitness goal their exercise intensity and their

exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f i rs t meal of the day and the 2

n d complex carb is to be eaten

after your intense workout In tense meaning workouts that br ing your hear t rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum ef fort On Non-act ive days or days of susta in cardio you can deduct the post exerc ise complex carbs tarch I f c rav ings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr i t ional ac t ion p lan star t ing on page 12

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 When choosing breads choose

WHOLE GRAIN the highest amount of grams that come from

complex carbs On the average

the whole grain bread should have atleast 15-20 grams of

complex carbs per slice

Favorable Complex Carbohydrates

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

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

The primary goals of this Nutrition Manual is to help you lose fat permanently and to educate you in the

process of losing fat My goal is to turn you into a ldquofat loss expertrdquohellip to teach you why you should lose

fat and help you understand the process hellip and to do so without bias or ulterior motive

To achieve this goal I decided ndash after careful consideration ndash to self publish this book in laymanrsquos terms

with a minimum of scientific jargon and without long lists of scientific references Instead of long boring

scientific discussions of biochemistry and long lists of references to scientific papers you will find

sprinkled throughout the manual brief mentions of interesting studies and relevant quotes This guidebook

was written for you as a simple yet detailed instruction manual

You get step-by-step instructions Do this donrsquot do that eat this donrsquot eat that and so on This is not just

an informational book It is a complete system that will take you from where you are now to where you

want to be ndash in the shortest possible period of time

Let me first and foremost explain something Red Zone Fitness Programming is about Supportive

Nutrition and Progressive Exercise

Exercise should involve both resistance training and progressive aerobic training These combined models

along with supportive nutrition and supplementation will help to accelerate your results

Resistance training helps to improve your muscle tone bone density and helps to burn calories

not only during the workout but after Itrsquos called the afterburn

1 I recommend full body workouts that use large muscle groups You will achieve a great calorie

burn The weight you use must cause momentary muscle failure

2 I recommend that you keep rest periods short and transition from one movement to the next This

will not only challenge your muscles but your cardiovascular system

3 Always wear a heart rate monitor so you can observe your training intensity based up on your age

and fitness level You can see if you are training to easy or too hard

Cardio Training helps to improve the heart and lungs and directly burns calories I strongly

recommend interval training to maximize calorie burning vs sustain cardio training Interval

training has been shown to increase calorie burn during and after the workout just like resistance

training You start with a warm up Gradually increase the intensity find the intensity that

challenges you from 30 to 1 minute and then go back to recovery (a less intense one minute)

Then you start the process again Usually we start with 20 minutes and gradually increase the

minutes as the personrsquos level of fitness increases

1 As your level of fitness increases you need to look at your duration (how long you perform

cardio) your intensity (how hard you perform the cardio training) frequency (how many times

per week you perform cardio) and mode (look to change from the treadmill to a different form of

cardio tool)

2 Always wear your heart rate monitor to observe your training intensity

ldquoProgress is impossible without change and those who cannot change their

minds cannot change anything-George Bernard Shawrdquo

I want to show you how supportive nutrition (eating healthy every 3 to 3 frac12 hours) can affect food

hormones to liberate body fat increase metabolism and challenging exercises to fit your fitness level can

increase metabolism not only during exercise but also after

Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp Vegetables

Adequate Protein (4 to 6 meals)

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

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

MEAT GROUP Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

FISH GROUP Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Greek Yogurt (pla in non-fat) Watch for

the sugar content Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Skim mi lk Rice Dream A lmond Breeze

PROTEIN SUPPLEMENTS

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l igh t Champion Nutr i t ion

Add your favor i te f ru i t 1 tbsp of peanut butter ice and water and you are ready to go

Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you download lsquoThe Greatest Snack

Ideas Everrsquo at our websi te

httpredzonegablescdnbyprontocomwp-

contentuploadssites342201406RedZone -Great-Snack-Ideaspdf

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Oatmeal (old fashioned)Steel Cut

All Bran

Cream of wheat

Grapenuts

Fiber One

Alpen

Unc les Sams (Frui t)

Kashi Go Lean (35 grams to 40 grams)

Ezekie l Brand (Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread (Frozen Sect ion)

Ezek ie l English muf f in

Dr Kracker (For Min i Meals)

Wasa Crackers (For Mini Meals)

W hole gra in pasta

Quinoa

Whole Grain Brown Rice

Cream of Rice Cereal

Jasmine Rice

Couscous (W atch out for the h igh sodium packets)

Black Beans ( low sodium)

Lent i l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn 1 cup equals 40 grams

Recommending the amount of favorable carbs varies from person to person It depends on their fitness goal their exercise intensity and their

exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f i rs t meal of the day and the 2

n d complex carb is to be eaten

after your intense workout In tense meaning workouts that br ing your hear t rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum ef fort On Non-act ive days or days of susta in cardio you can deduct the post exerc ise complex carbs tarch I f c rav ings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr i t ional ac t ion p lan star t ing on page 12

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 When choosing breads choose

WHOLE GRAIN the highest amount of grams that come from

complex carbs On the average

the whole grain bread should have atleast 15-20 grams of

complex carbs per slice

Favorable Complex Carbohydrates

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

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

Grocery Shopping Layout Protein

Chicken Breast Fish Lean Meat Low Fat Dairy

Non-Support ive Carbohydrates Processed Foods

High Sugar and Flour

D a i r y E g g s

Fruit amp Vegetables

Adequate Protein (4 to 6 meals)

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

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

MEAT GROUP Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

FISH GROUP Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Greek Yogurt (pla in non-fat) Watch for

the sugar content Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Skim mi lk Rice Dream A lmond Breeze

PROTEIN SUPPLEMENTS

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l igh t Champion Nutr i t ion

Add your favor i te f ru i t 1 tbsp of peanut butter ice and water and you are ready to go

Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you download lsquoThe Greatest Snack

Ideas Everrsquo at our websi te

httpredzonegablescdnbyprontocomwp-

contentuploadssites342201406RedZone -Great-Snack-Ideaspdf

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Oatmeal (old fashioned)Steel Cut

All Bran

Cream of wheat

Grapenuts

Fiber One

Alpen

Unc les Sams (Frui t)

Kashi Go Lean (35 grams to 40 grams)

Ezekie l Brand (Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread (Frozen Sect ion)

Ezek ie l English muf f in

Dr Kracker (For Min i Meals)

Wasa Crackers (For Mini Meals)

W hole gra in pasta

Quinoa

Whole Grain Brown Rice

Cream of Rice Cereal

Jasmine Rice

Couscous (W atch out for the h igh sodium packets)

Black Beans ( low sodium)

Lent i l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn 1 cup equals 40 grams

Recommending the amount of favorable carbs varies from person to person It depends on their fitness goal their exercise intensity and their

exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f i rs t meal of the day and the 2

n d complex carb is to be eaten

after your intense workout In tense meaning workouts that br ing your hear t rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum ef fort On Non-act ive days or days of susta in cardio you can deduct the post exerc ise complex carbs tarch I f c rav ings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr i t ional ac t ion p lan star t ing on page 12

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 When choosing breads choose

WHOLE GRAIN the highest amount of grams that come from

complex carbs On the average

the whole grain bread should have atleast 15-20 grams of

complex carbs per slice

Favorable Complex Carbohydrates

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

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

Adequate Protein (4 to 6 meals)

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

All choices are lean sources of protein Be select ive when choosing animal proteins Avoid the fat that comes along Always tr im al l visible fat

MEAT GROUP Top Round Steak (20 grams)

Flank Steak

Sir lo in Steak

Eye Round

Pork Tender lo in

Lean Roast Beef

Extra Lean Ground Beef

Fi let Mignon

Veal Cut let

Pork Tender lo ins (the other white

meat)

Roast Beef

FISH GROUP Abalone

Bass

Bluefish

Cod

Flounder

Grouper

Halibut

Orange Roughy

Salmon (Good source of fat)

Scal lops

Sole

Swordf ish

Tuna ( i f in can water packed with

low sodium)

Ti l ip ia

White f ish

Red snapper

Shrimp

Lobster

Mahi-Mahi

Sushi

DAIRY GROUP(Choose low-fat or nonfat only)

Greek Yogurt (pla in non-fat) Watch for

the sugar content Low Fat Cheese Sl ices

1 package shredded low-fat American cheese

Low Fat Cottage cheese

Eggwhites (she l l or l iquid)

Boi led eggs

Skim mi lk Rice Dream A lmond Breeze

PROTEIN SUPPLEMENTS

Ready To Drink protein shakes are already mixed for you A l l you do i s open them up and you are ready to taste heaven

Musc le M i lk L ight (Ready to dr ink) Eas Myoplex Li te Gnc Pro tein Shakes Lean Body Pure Prote in

Then there are protein powders They are a bi t less expensive then ready to dr ink pro te in shakes and they do al low you to add more var iety

Musc le mi lk l igh t Champion Nutr i t ion

Add your favor i te f ru i t 1 tbsp of peanut butter ice and water and you are ready to go

Protein Bars Prote in bars are very popular but they do conta in a l i t t le bi t more sugar then pro te in shakes Look for a pro tein bar that i s 20 to 30 grams and has ha l f the amount of sugar I do not recommend having a pro tein bar and a f ru i t Too much sugar

Pure Prote in Bars Lean Body Prote in Bars Kash i Bars

Make sure you download lsquoThe Greatest Snack

Ideas Everrsquo at our websi te

httpredzonegablescdnbyprontocomwp-

contentuploadssites342201406RedZone -Great-Snack-Ideaspdf

POULTRY GROUP Chicken Breast Skinless

Turkey-Ground from the breast

Turkey-Breast sk in less

Turkey-de l i low fat low sodium

Chicken in a can (wash out excess sal t)

Turkey in a can (wash out excess sal t

Boars Head Low Sodium Chicken

BreastTurkey Breast

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Oatmeal (old fashioned)Steel Cut

All Bran

Cream of wheat

Grapenuts

Fiber One

Alpen

Unc les Sams (Frui t)

Kashi Go Lean (35 grams to 40 grams)

Ezekie l Brand (Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread (Frozen Sect ion)

Ezek ie l English muf f in

Dr Kracker (For Min i Meals)

Wasa Crackers (For Mini Meals)

W hole gra in pasta

Quinoa

Whole Grain Brown Rice

Cream of Rice Cereal

Jasmine Rice

Couscous (W atch out for the h igh sodium packets)

Black Beans ( low sodium)

Lent i l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn 1 cup equals 40 grams

Recommending the amount of favorable carbs varies from person to person It depends on their fitness goal their exercise intensity and their

exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f i rs t meal of the day and the 2

n d complex carb is to be eaten

after your intense workout In tense meaning workouts that br ing your hear t rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum ef fort On Non-act ive days or days of susta in cardio you can deduct the post exerc ise complex carbs tarch I f c rav ings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr i t ional ac t ion p lan star t ing on page 12

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 When choosing breads choose

WHOLE GRAIN the highest amount of grams that come from

complex carbs On the average

the whole grain bread should have atleast 15-20 grams of

complex carbs per slice

Favorable Complex Carbohydrates

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

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

Visual Cues Tennis BallClosed Fist

Women 30 to 40 grams of complex carbs at recommended times

Oatmeal (old fashioned)Steel Cut

All Bran

Cream of wheat

Grapenuts

Fiber One

Alpen

Unc les Sams (Frui t)

Kashi Go Lean (35 grams to 40 grams)

Ezekie l Brand (Frozen Sect ion)

Menrsquos BreadWomenrsquos Bread (Frozen Sect ion)

Ezek ie l English muf f in

Dr Kracker (For Min i Meals)

Wasa Crackers (For Mini Meals)

W hole gra in pasta

Quinoa

Whole Grain Brown Rice

Cream of Rice Cereal

Jasmine Rice

Couscous (W atch out for the h igh sodium packets)

Black Beans ( low sodium)

Lent i l Beans

Pinto Beans

Kidney Beans

Sweet Potato

White Potato

Yams

Corn 1 cup equals 40 grams

Recommending the amount of favorable carbs varies from person to person It depends on their fitness goal their exercise intensity and their

exercise frequency

Complex Carb Timing Favorable Carbs (Oatmeal brown r ice sweet potato baked potato) is to be eaten at f i rs t meal of the day and the 2

n d complex carb is to be eaten

after your intense workout In tense meaning workouts that br ing your hear t rate up f rom 85 to 100 Percent and or exercises that require your muscles to work at maximum ef fort On Non-act ive days or days of susta in cardio you can deduct the post exerc ise complex carbs tarch I f c rav ings of sugar and lack of energy are present you might require one extra complex carb for the day You can read more about the strategiesconcepts in this guide book under your nutr i t ional ac t ion p lan star t ing on page 12

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 When choosing breads choose

WHOLE GRAIN the highest amount of grams that come from

complex carbs On the average

the whole grain bread should have atleast 15-20 grams of

complex carbs per slice

Favorable Complex Carbohydrates

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

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

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

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

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

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f 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 g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

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

Use seasoned vinegars balsamic or wine vinegars to season both sala ds and vegetables (Look over my condiment l ist ing for extra f lavoring)

Other vegetables

art ichokes asparagus bean sprouts

beets Brussels sprouts cabbage caul i f lower 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 (fol ic acid) vitamin A vitamin E and

vitamin C

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

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f 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 g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

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

Use seasoned vinegars balsamic or wine vinegars to season both sala ds and vegetables (Look over my condiment l ist ing for extra f lavoring)

Other vegetables

art ichokes asparagus bean sprouts

beets Brussels sprouts cabbage caul i f lower 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 (fol ic acid) vitamin A vitamin E and

vitamin C

FIBROUS VEGETABLES (2 to 4 Meals)

Vegetables are noth ing more then zero -energy yie ld ing foods They donrsquo t produce usable energy for the body and the human body is incapable of making use of f iber as fuel Vegetables obvious ly are benef ic ial in that they are very d if f 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 g lucose f rom the complex or s imple carbohydrates ldquoh i tsrdquo the bloodstream is s lowed down In other words veggies s lows the rate at which g lucose f rom a complex carb or s imple carb reaches the b lood

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

Use seasoned vinegars balsamic or wine vinegars to season both sala ds and vegetables (Look over my condiment l ist ing for extra f lavoring)

Other vegetables

art ichokes asparagus bean sprouts

beets Brussels sprouts cabbage caul i f lower 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 (fol ic acid) vitamin A vitamin E and

vitamin C

SIMPLE CARBOHYDRATES (2-3 Fruits a Day)

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

The ingest ion of a very sweet f rui t can resul t in the same insul in re lease as s tuf f ing brownies into your mouth Fru its are general ly h igh in essent ia l v i tamins and minerals however i f you are t rying to reduce or contro l body fat t r y to el im inate sucrose and

minimize your in take of f rui ts wi th h igh sugar amount

It is better to have solid fruit then fruit juices

Notes Never have fruit as a meal by itself If chosen it should be eaten along with a protein and optionally with a fibrous vegetable

A piece of f ru it and e ither a prote in shake or two teaspoons of peanut but ter is great r ight before a workout I f you are tra ining ear ly morning i ts not expected for you to prepare a prote in and a complex carbohydrate then immediately workout This had to do wi th ef f ic ient d igest ion Since f ru it and a minimal amount of prote in wi l l be eaten the body wi l l quick ly d igest i t and g ive you the energy you need

I usual ly recommend a fru it a long with a protein and g ood fats when not inc luding a

complex carbstarch

For Example frac12 cup of low fat cottage cheese or Greek Yogurt (That rsquos the protein source)

frac12 cup of blue berr ies

frac14 cup of s l ices almonds

Or

Protein Powder

1 banana

1 tbsp of peanut butter

Snack ideas containing fruit are at the end of this guide

1 Apple

Choose 20 grams of a fruit

Start with 2 to 3 fruits a day when you are not

having a Favorable Complex Carb 1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberr ies

Calor ies 82

Simple Carbs 204 frac12 Canteloupe

Calor ies 94

Simple Carbs 223 Grapefruit frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Jel ly a l l f ru 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)

Calor ies 36

Simple Carbs 86 Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberr ies 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

Calor ies 81

Simple Carbs 21

Ideal ly you want to choose fru it when you

are not having a complex carb Example When having a Prote in Shake add

a banana Or i f choosing Greek yogurt add blue berr ies

If having a tuna chicken or f ish sa lad add

orange s l ices along with Dr KrackerWasa

Crackers These are cons idered your Mini Meals

Go To www httpdrkrackercom for ideas

Berries like blueberries blackberries raspberries

and cherries (although not technically a berry) are

some of the BEST carbs you can eat They are

high in fiber packed with antioxidants and score

extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a

week and itrsquos an awesome nutritious way to

finish off any meal Great as a snack too Try

them on top of greek yogurt

1 Apple

Choose 20 grams of a fruit

Start with 2 to 3 fruits a day when you are not

having a Favorable Complex Carb 1 Banana

Calor ies 105

Simple Carbs 267 1 Cup of Blueberr ies

Calor ies 82

Simple Carbs 204 frac12 Canteloupe

Calor ies 94

Simple Carbs 223 Grapefruit frac12

Calor ies 46

Simple Carbs 119 10 Grapes (seedless)

Calor ies 36

Simple Carbs 89 Jel ly a l l f ru 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)

Calor ies 36

Simple Carbs 86 Rais ins frac14 cup

Calor ies 130

Simple Carbs 31 Raspberr ies 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

Calor ies 81

Simple Carbs 21

Ideal ly you want to choose fru it when you

are not having a complex carb Example When having a Prote in Shake add

a banana Or i f choosing Greek yogurt add blue berr ies

If having a tuna chicken or f ish sa lad add

orange s l ices along with Dr KrackerWasa

Crackers These are cons idered your Mini Meals

Go To www httpdrkrackercom for ideas

Berries like blueberries blackberries raspberries

and cherries (although not technically a berry) are

some of the BEST carbs you can eat They are

high in fiber packed with antioxidants and score

extremely low on the glycemic index especially

cherries which come with a GI of just 22

I enjoy fresh berries for dessert several times a

week and itrsquos an awesome nutritious way to

finish off any meal Great as a snack too Try

them on top of greek yogurt

ESSENTIAL FATS

Fats

Polyunsaturated fats include f ish walnuts pecans almonds flax some salad dressings soybean oil sunflower oil and safflower oi l and corn oil

Monounsaturated fats include avocados cashews peanuts pecans natural peanut butter peanut oil ol ives ol ive oil and canola oil

Omega 3 fatty acids especial ly have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oil soybeans and walnuts) and sea HYDROGENATED FATS

Omega 6 - ( l inoleic acid or LA) Vegetables oils nuts and seeds Omega 3 ndash (alpha l inolenic 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 oi l (2 tablespoons) Avocado (Great with Salads) Natural Peanut butter(1 to 2 tablespoon) Almond Butter (1 to 2 tablespoons) Canola oi l Avocado Sunf lower seeds Pumpkin seeds Cold-water f ish Natural peanut butter Low-fat cheese Low-fat salad dressing Low-sodium nuts Olives and ol ive oi l Saff lower oi l Sunf lower oi l Flax seed oi l

When it comes to essent ia l fats a very s imple st rategy to apply is to incorporat e 2

essent ia l fat choices a day Do not count Cooking Oi ls

Examples Chicken Breast Sa lad with frac14 cup of nuts

Protein Shake with 1 to 2 tablespoons of PeanutAlmond Butter

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Ken rsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar

Reduce or e l iminate sugar by using these sweet-tast ing sp ices

Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and

pepper o r use an I ta l ian season ing b lend

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes and incorporatessupplements other f itness programs such as Spinning jogging or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calor ie burn then regular walking your need for more overall calor ies to consume goes up In other words your body just might need more energy coming from Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and it rsquos burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car o n a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories need to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty

If at any time you feel you need to increase your complex carbohydrate then do so When will you know

A You feel hungrier and you are start ing to get dizzy B You are noticing you are eat ing more freq uently but you lack energy Your workouts are exhausting You cannot complete a workout C You are exercis ing l ike a beast eat ing f requently but you are not not ic ing results Summary 2 Favorable Complex Carbohydrates along with a protein at the 1 s t meal and af ter the workout Or if working out very ear ly in the morning then a ProteinFruit before the workout for immediate performance energy and then your proteinfavorable complex carb af ter the workout Then your 2 nd complex carb with the protein can be eaten at lunch t ime or even dinner t ime For very act ive part ic ipants consider 3 favorable complex carbs during the day

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive

Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of

eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

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 2 to 3 oz of lean protein okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

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

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need

to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit 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 having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are good fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essenti al fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys 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 Wel l here is a cool thing I learned a long t ime ago I t rsquos cal led 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 bedI have created a template to show you the dif ferent options of food choices I kept it real ly s im ple and you probably

can be a bit more creative then I

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 The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body 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

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

Condiments Sp ice up and f lavor your food

Olive O i l B lack Pepper Gar l ic Gar l ic Pepper Lemon ju ice Oregano Cloves Mustard Low fat mayonnaise Ketchup ( l ight) Tobasco sauce Barbecue sauce (Look fo r low sugar brands) Mrs Dash Mol ly McButter Salsa Herbs Oregano Parsley Sage Thyme Di l l Ginger Chopped onion papr ika Light ter iyak i mar inade Cooking Tips

Omit or reduce salt f rom cooking and baking Experiment with herbs and sp ices

Beef-dry mustard pepper marjoram red wine or sherry bay leaf nutmeg

onion sage thyme Chicken-pars ley thyme sage tarragon curry white whine vermouth g inger

oregano papr ika poul try seasoning rosemary

Fish-bay leaf cayenne pepper di l l curry powder onions garl ic dry mustard

papr ika Eggs-oregano curry chives pepper tomatoes

Veal- Bay leaf curry powder ginger marjoram oregano

Pork- Gar l ic onion sage pepper oregano

Lamb-Curry powder garl ic rosemary mint

Light dressings (Ken rsquos steakhouse brands are favorable)

Look for low sodium and low saturated fat OILSDRESSINGS

Ext ra v i rg in o l i ve o i l Low-fat ba lsamic v ina ig ret te Low-fat I ta l ian vina igre t te Low-fat mayo Fat- f ree Caesar d ress ing Cooking spray (W atch how much you spray

Reducing Sugar

Reduce or e l iminate sugar by using these sweet-tast ing sp ices

Allspice

Anise

Cardamom

Cinnamon

Cloves

Ginger

Mace

Nutmeg

Reducing Salt Savory f lavors and f lavors w i th ldquob i te rdquo such as b lack pepper gar l i c powder cur ry powder cumin d i l l seeds bas i l g inger cor iander and on ion a re the mos t e f fec t i ve in rep lac ing the tas te o f sa l t Omi t the sa l t when cook ing pasta and f lavor w i th bas i l oregano pars ley and

pepper o r use an I ta l ian season ing b lend

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes and incorporatessupplements other f itness programs such as Spinning jogging or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calor ie burn then regular walking your need for more overall calor ies to consume goes up In other words your body just might need more energy coming from Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and it rsquos burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car o n a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories need to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty

If at any time you feel you need to increase your complex carbohydrate then do so When will you know

A You feel hungrier and you are start ing to get dizzy B You are noticing you are eat ing more freq uently but you lack energy Your workouts are exhausting You cannot complete a workout C You are exercis ing l ike a beast eat ing f requently but you are not not ic ing results Summary 2 Favorable Complex Carbohydrates along with a protein at the 1 s t meal and af ter the workout Or if working out very ear ly in the morning then a ProteinFruit before the workout for immediate performance energy and then your proteinfavorable complex carb af ter the workout Then your 2 nd complex carb with the protein can be eaten at lunch t ime or even dinner t ime For very act ive part ic ipants consider 3 favorable complex carbs during the day

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive

Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of

eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

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 2 to 3 oz of lean protein okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

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

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need

to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit 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 having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are good fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essenti al fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys 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 Wel l here is a cool thing I learned a long t ime ago I t rsquos cal led 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 bedI have created a template to show you the dif ferent options of food choices I kept it real ly s im ple and you probably

can be a bit more creative then I

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 The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body 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

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

Your Nutritional Action Plan

Here is the plan of act ion and before you get confused I have put together several nutritional templates for you to follow Ideally the choosing of a starch complex carb should be based upon when yoursquore going to exercise Now before I go any furtherhellip the 2 starch strategy may not work for you This is dependent upon several factors Your rate of metabol ism (how quickly you process food) and your exercise program For instance you might be someone that takes our Red Zone Fitness Classes and incorporatessupplements other f itness programs such as Spinning jogging or One on One Personal Training You might be doing a workout in the morning and a workout in the evening (Some of you do Red Zone in the morning and jog at night t ime or vice versa) Since there is a higher calor ie burn then regular walking your need for more overall calor ies to consume goes up In other words your body just might need more energy coming from Complex carbs the primary energy source for working muscles You might become hungrier This is great This simply means that your metabol ism is cranking and it rsquos burning through food quickly so it can use fat as an energy source So do not worry if you need one extra carbstarch Think of it as taking your car o n a longer joy r ide I t needs more gas r ight Remember if you are feeling tired unfocused and craving sugarshellipthat is your brain and muscles tell ing you that your calories need to be increased This is really good because that means physiologically your body is becoming a better fat burner Also I am going to remind you The body adapts to nutr it ional strategies and concepts just l ike simple exercise So I rather have you increase your calories a bit but be consistent on results or iented exercise which I hope you learn at our Fitness Faci l i ty

If at any time you feel you need to increase your complex carbohydrate then do so When will you know

A You feel hungrier and you are start ing to get dizzy B You are noticing you are eat ing more freq uently but you lack energy Your workouts are exhausting You cannot complete a workout C You are exercis ing l ike a beast eat ing f requently but you are not not ic ing results Summary 2 Favorable Complex Carbohydrates along with a protein at the 1 s t meal and af ter the workout Or if working out very ear ly in the morning then a ProteinFruit before the workout for immediate performance energy and then your proteinfavorable complex carb af ter the workout Then your 2 nd complex carb with the protein can be eaten at lunch t ime or even dinner t ime For very act ive part ic ipants consider 3 favorable complex carbs during the day

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive

Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of

eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

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 2 to 3 oz of lean protein okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

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

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need

to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit 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 having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are good fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essenti al fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys 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 Wel l here is a cool thing I learned a long t ime ago I t rsquos cal led 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 bedI have created a template to show you the dif ferent options of food choices I kept it real ly s im ple and you probably

can be a bit more creative then I

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 The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body 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

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

Letrsquos take each macronutr ient and separate them for a minute Now I have to remind you that this is not a major emphasis on education The Support ive

Nutr it ional Guide I have put together discusses what each nutr ient does I t rsquos recommended if you real ly real ly want to learn more about the concept of

eating every 3 to 3 frac12 hours and the concept of small f requent meals

PROTEIN- Helps to maintain lean muscle t issue Increases metabol ism more than any other nutr ient

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 2 to 3 oz of lean protein okay I didnrsquot say have as much protein as you want Take a food scale and weigh the food raw or use your palm or a deck of cards Listen if you never had turkey sl ices in the morning go for it If you never made egg whites go for it Greek yogurt salmon Remember You can replace a meal with a Visalus Protein Shake

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

This is truly the most confusing nutr ient Poor carbs they are subjected to harsh words so many t imes But I am going to tel l you something I f you manipulate them the r ight ones and consume them at the r ight t imes they wil l become your best f r iend without putt ing the fat on you We know that the r ight carbs provide energy r ight Well for 6 weeks we are going to place them at your f irst meal and af ter your workout I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pmCould you have your 2n d complex carb at night Sure but studies do show that if you el iminate your complex carbs early part of the day you have more potent ial to burn fat But with that said i f you do your workouts at night you want to consume your 2 n d complex af ter the workout Complex Carb Timing For Optimal Results When is the best time to eat your favorable carbs

1 First meal 2 Meal af ter the workout that includes resistance training with high intense

cardio andor intense cardio training The key is to understand that as your metabol ism changes for the better and your exercise f itness level starts to increase YOUR ARE GOING TO NEED ADDITIONAL STARCHESCOMPLEX CARBS DO NOT WORRY ABOUT THIS NOW When you look over the carb l ist ing make sure you choice has the most amount of f iber and is grown on earth

Fibrous Vegetables For the next 6 week vegetables are going to be your best f r iend Mom was r ight eat your vegetables Since we are going to pick up on this exercise thing and deduct al l those terr ible unfavorable carbs f rom your current diet we need

to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit 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 having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are good fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essenti al fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys 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 Wel l here is a cool thing I learned a long t ime ago I t rsquos cal led 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 bedI have created a template to show you the dif ferent options of food choices I kept it real ly s im ple and you probably

can be a bit more creative then I

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 The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body 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

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

to make sure we have adequate nutr ients The f iber wi l l help satisfy our cravings and help keep us regular In fact you might notice more vis its to the bathroom Thatrsquos natural detoxifying and it rsquos good

Fruits Okay this is a cool strategy See during the 6 weeks body is going to need sugar So let rsquos understand a couple of things Sugar can convert to fat storage But we are going to use sugar as an immediate source of energy to sustain our focus and help with our exercise So DO NOT EAT FRUIT ALONE Have fruit along with a protein and a vegetable and even a good fat For instance Low fat cottage cheese with a f ruit and a handful of almonds I give you other ideas on the templates below Since we are going to lower our starch for 14 days let rsquos ask another nutr ient to take its place Fruit Now I have a chart that shows you to have only 20 grams of f ruit 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 having a yogurt that has f ruit in it deduct having a sol id f ruit Too much sugar

Fats Do I real ly need to discuss that there are good fats It rsquos in the nutr it ional guide But let me get to several points This is not a major calorie str ict reduct ion What we are doing is replacing bad nutr ients that you have been eat ing with metabol ism bui lding fat burning foods And again s ince we are going to l imit our starch for the 14 days we are going to replace it with good essent ial fats I am talk ing about put t ing nuts in your salad About frac14 cup from 2 to 3 t imes a day I f you are eat ing salmon that can count as one of your essenti al fat choices I am not tel l ing you to eat animal fat just tell ing you to have good quality essent ial fats that are outl ined in this system

Water Take your body weight and divide it by frac12 That is about how much water I want you to drink Drinkhellipwaterhellipl ike you have never before Forget this 8 glasses a dayhellipdrink more Detox rehydrate and help your kidneys 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 Wel l here is a cool thing I learned a long t ime ago I t rsquos cal led 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 bedI have created a template to show you the dif ferent options of food choices I kept it real ly s im ple and you probably

can be a bit more creative then I

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 The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body 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

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

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 The supportive meal is to help regulate your blood sugar maintain a high level of metabolism

and provide necessary nutrients to optimize your body 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

Examples frac14 cup of nuts with a fruit

Protein Shake with a fruit

Low fat cottage cheese with a fruit

Timeline

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

Reminder If you workout in the morning

PROTEIN

WOMEN- 15-25 GRAMS- (30Z TO 40Z)

COMPLEX CARBS

2 CHOICES ON- WORKOUTS DAYS-

WOMEN- 30 TO 40 GR AMS -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY NO TES

ME

AL

1

53

0A

M-6

00

AM

1 P ro te in Shake 1 O n e Fru i t

IDE AL IF YOUR WORKOUTS ARE

BETW EEN 530 AM TO 630 AM

2 Greek Yogur t or Low Fat Cot tage

Cheese

Read below i f you cannot have a

complex carb before your

morning workout

3 2 tb ls o f natura l peanut but ter a lmond

but ter

ME

AL

2

83

0A

M-9

00

AM

1 Egg W hi te Omelet te wi th Sp inach and Feta

Cheese

1 2 S l i ces o f whole g ra in bread

In clu d e V e ge ta ble s i f h av in g an

om e le t te Post Workout

2 Greek Yogur t or frac12 cup to frac34 cup o f Low Fat Cot tage Cheese

2 frac12 cup o f oatmeal

3 30z o f Tu rkey S l i ces 3 frac34 cup o f A lpen Cerea l

ME

AL

3

12

00

PM

1 Ch icken B reas t 1 Baked Pota to Sweet

Pota to (F is t S ize)

2 F ish 2 B rown Rice or Quinoa

frac34 cup

1 1 cup o f vegetab les

3 Lean Meat 3 2 S l i ces o f W hole Gra in

Bread

ME

AL 4

23

0P

M-3

00

PM

1 Pro te in Shake (P lease re fe r to

rec ipes for ideas

2 Greek Yogur t o r Tuna F ish

1 Dr Kracker o r W asa Cracke rs (2 )

1 20

grams of a f ru i t

3 frac14 cup o f nuts

ME

AL

5

53

0P

M-6

00

PM

1Chicken B reas t

2 F ish Deduct The S tarch 1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean S teak

ME

AL

6

83

0P

M-9

00

PM

1 Protein Shake (P lease re fer to

recipes fo r ideas Deduct The S tarch

1 20 grams of a

f ru i t

2 Greek Yogur t

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320 ca lor i es

Fibrous Vegetab les

2 cups 100 ca lor i es

Fru i t s 3- f ru i ts

280 ca lor i es

Fats 2

20 of the d ie t

Morning Workouts

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval workouts such as RedZone Classes

If you cannot have the 1

s t complex carb f irst thing in the the morning then make sure you have it

after the workout and choose the 2n d

complex carb at lunch t ime or even dinner t ime

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

Complex Carb- I f your workout is in the morning and you have a sensit ive stomach I recommend a Protein Shake or A Protein Bar Then af ter your workout have a balance proteincomplex carb meal Then f ind another meal that includes a proteincomplex carb meal Ideal ly 12pm or 3pm Could you have your 2 n d complex carb at night Sure but studies do show that if you eliminate your complex carbs early part of the day you have more potent ial to burn fat I rsquove had some clients never ever eat anything before their workout in the morning As soon as they changed their eating habits and ate every 3 to 3 frac12 hours they did wake up hungrier t hen normal and had to eat something before their workout or they would get dizzy This in point proved that when a person eats more f requent support ive foods they increase their metabol ism and actually become hungrier as soon as they wake up

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

PROTEIN WOMEN- 20-25 GR AMS-

(30Z TO 40Z)

PALM SIZE

COMPLEX CARBS

2 WOMEN- 30 TO 40 GR AMS

FIST SIZE -

FIBROUS

VEGETABLES

1 TO 2 CUPS 2 TO 3X PER DAY

FRUIT 3 CHOICES

PER DAY WITH MEALS

ESSENTIAL

FATS 2 SERV IN GS A

D AY

NO TES

ME

AL

1

60

0A

M-7

00

AM

1 Prote in Shake or Greek Yogur t

1 frac12 cup o f oatmeal

IDE AL IF YOUR WORKOUTS ARE BETW EEN 530PM

AND 7PM

2 frac12 cup o f o f co t tage cheese 1 Cup For Men

2 2 s l i ces o f who le g ra in bread o r W hole Gra in

Engl ish Muf f in

Inc lude Vegetab les i f hav ing an

omele t te

3 Egg W hi te Omelet te wi th Sp inach

3 Alpen or F ibe r One Cerea l frac12 cup

ME

AL

2

90

0A

M-

10

00

AM

1 P ro te in Shake

2Greek Yogur t o r frac12 cup o f low f a t co t tage

cheese

Deduct The Complex Carb

1 20

grams of a f ru i t

3 frac14 cup o f a lmonds o r cashews

ME

AL

3

12

00

PM

-10

0P

M

1 Ch icken B reas t

2 F ish

Deduct The Carb - i f you have a l ready fu l f i l l ed your

2n d

complex carb for t he day

1 1 cup o f vegetab les

1 20 grams of a

f ru i t

3 Lean Meat

ME

AL

4

30

0P

M-4

00

PM

1 Pro te in Shake

2 frac14 cup o f nuts o r 3oz o f tuna f i sh wi th l igh t

mayo

1 D r K ra ck er o r Wa sa Cra ck e rs ( 2)

1 20

grams of a f ru i t

3 frac12 cup o f Low Fat Cot tage Chees e or Greek Yogur t or 3 s l i ces o f tu rkey

ME

AL

5

70

0P

M-

80

0P

M-

1Chicken B reas t 1 Baked Potato or Sweet

Potato

2 F ish 2 frac34 cup of brown r ice 1 1 cup o f vegetab les

Post workout Complex Carb

af ter the workout

3 Lean S teak

ME

AL

6

10

00

PM

1 Pro te in Shake wi th wate r o r low sugar

a lmond m i lk Deduct The S tarch

TOTAL PROTEIN AM OUNT

-100 GR AMS FOR W OMEN 180 C ALORIES- -400

Workout Da ys wi th W eights

Complex CarbS ta rch Amount 80 grams -

320

F ibrous Vegetables

2 cups 100 ca lor ies

Fru i ts 3

280 ca lor ies

Fats 2

20 of the d ie t

The Above PageTemplate is a sample menu You choose one of the Proteins and at specif ic t imes you choose the Favorable Complex Carbs that I have provided for you

I wil l state this again Ideally you want the complex carb at your f i rst meal and after intenseinterval

workouts such as RedZone Classes

I t doesnrsquot matter if you workout at 430PM 530PM 630PM o r 730PM Include a Post Complex Carb after the workout

Night Time Workouts

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS

Reminder If you workout in the Night Time

Complex Carb- I f you workout in the n ight t ime fu lf i l l your 1

s t complex carb at your f irst meal Then

af ter your night t ime workout inc lude a balance of prote in and complex carb af ter your workout This appl ies for Red Zone Classes or workouts c lasses that provide an e levated hear t rate percentage above 80 and or inc lude chal lenging workouts to a l l muscle groups I know you heard not to eat complex carbs at night t ime It is a strategy to optimize fat but when night t ime includes intense workouts and not changing the channel on the remote control then the t iming of the complex carb is ideal after the night t ime workout Now on days you are not training at night t ime then yes you can move your 2

n d

starch to an earl ier t imehelliplike lunch t ime

Donrsquot forget to download lsquoThe Greatest Snack Ideasrsquo

httpwwwredzonegablescomweight-lossseminars

• Grocery Shopping Layout
• • Women 20-25 grams of proteinmeal (3oz to 4oz)
  • All choices are lean sources of protein
  • MEAT GROUP
  • Women 30 to 40 grams of complex carbs at recommended times
  • • SIMPLE CARBOHYDRATES (2-3 Fruits a Day)
    • • Omega 3 fatty acids especially have a valuable role in reducing the risk of heart disease and building healthy brain cells The standard American diet (SAD) is sadly deficient in omega 3s found mainly in plant foods (especially canola oil and flax oi
      • • DAIRY GROUP(Choose low-fat or nonfat only)
        • PROTEIN SUPPLEMENTS