FLEXIBLE NUTRITION|WEIGHT LOSS GUIDE

JEFFREY ORTIZ

NUTRITION AND DIET PROGRAM

 TABLE OF CONTENTS
2 Disclaimer Important Information Before Starting The Program.

3 Introduction Program Insights.

4 Macronutrients Importance, Values.

5 Protein Essential Amino Acids, Importance, Protein Sources.

8 Carbohydrates Types of Carbs, Chemical Structures, Sources.

11 Fats Dietary Fats, Benefits, Health Risks.

13 Alcohol Tracking Alcohol, Alcohol Calorie Content.

15 Water Deficiency, Hydration, Consumption Recommendation.

17 Micronutrients Vitamin Classifications

18 Essential Vitamins Benefits, Dietary Sources, Recommended Allowance

20 Dietary Minerals Macrominerals, Microminerals, Functions, Sources, Intakes.

23 Nutrition Facts Labels Food Label Content Overview, Significant Information,

Common Terms & Claims.

29 Flexible Dieting I.I.F.Y.M, Insights, Structuring Tool.

31 Calories Important Insights

33 Caloric Maintenance Basal Metabolic Rate, Total Daily Energy Expenditure,

Body Fat Estimation Techniques.

39 Caloric Deficit Percentage Restrictions, Deficit Ranges, Calorie Cycling.

42 Macronutrient Ratios Somatotypes, Macronutrient Splits, Personal Analysis.

45 Progressive Fat Loss Macronutrient & Training Adjustments, Water Retention,

Adjustments Body & Weight Monitoring, Sleep/Stress Management.

48 Refeed Functionality, Implementation, Frequencies.

50 Tracking Calories Food Databases, MyFitnessPal Tracking Guidelines.

55 Portion Measurement Food Scale Instructions, Measuring By Volume.

57 Samples Meals Morning/Afternoon/Evening Meals, Snacks under 300 kcal,

Protein Shakes.

64 Meal Structure Meal Frequency, Meal timing, Restrictive Feeding Window.

66 Sample Meal Structures 1650/2150/2650/3150 Calories, Meal Frequencies: 3-6 per day

79 Dietary Supplements Recommended Supplementation.

81 Food Directory Fruits, Vegetables, Grains, Beans, Nuts, Diary, Cheese,

Seafood, Meats, Condiments, Dressings, Sauces.

CONTENTS | 01
DISCLAIMER

Consult with your physician or other healthcare professional before starting

this, or any other fitness and health program. This is particularly true if you,
or your family, have a history of high blood pressure, heart disease,
experienced chest pain when exercising, experienced chest pain while not
engaged in physical activity, smoke, high cholesterol, are obese, or have a
bone/joint problem that could worsen by physical activity. Do not start this
fitness and health program if your physician/health care provider advises
against it. If you experience dizziness, faintness, pain or shortness of breath
while exercising you should stop training immediately.

Jeffrey Ortiz 'Nutrition and Diet Program' offers fitness, health, and
nutritional information designed for educational purposes only. You should
not rely on this information as a substitute for, nor does it replace
professional medical advice, diagnosis, or treatment. If you have any
concerns regarding your health, always consult with your physician or health-
care professional. Do not disregard, avoid or delay obtaining medical or
health related advice from your health-care professional because of
something you may have read on this, or any book/program.

By engaging in this program, you acknowledge that it is your sole

responsibility to consult your physician regarding your medical fitness to
engage in this health and exercise program, and any medical or physical
conditions that might arise during the course of the program. The
instructions and advice presented are in no way intended as a substitute for
medical consultation. I disclaim any liability from and in connection with this
program.

DISCLAIMER | 02
Introduction

This nutrition & diet guide

demonstrates techniques
to achieve optimal weight
reduction, preserving
lean body mass,
efficient for fat loss.

Within this guide, you'll acquire essential

components to properly cut body weight, as
you complement along your training regimen.
You'll grasp information about the
fundamentals of nutrition such as caloric,
macronutrients, and micronutrients
significance. I explain food sources that aid in
health maintenance, as-well as sources that
detriment diets, further stating what key info
should be scouted on food labels.

Some of the elements you'll learn to compute

include energy expenditures, caloric
restrictions, macro balanced ratios, and
strategically allocated refeeds. Important
insights regarding body compositions, weight
measurements, and food tracking will be at
your hands, as I offer methods for diet
adjustments to further promote fat loss during
plateaus.

Flexible dieting will be applied as its an

effective approach to sustain a balanced
lifestyle, especially when integrating the right
tools and healthy food options. I've illustrated
sample meals and daily meal structures,
alongside meal timings and restrictive feeding
windows, to assist in structuring your nutrition.

INTRODUCTION | 03
 MACRONUTRIENTS

IMPORTANCE OF MACRONUTRIENTS

Macronutrients, usually abbreviated as macros, are vital components required by the body
for energy and growth. These nutrients are needed in large amounts, compromising the
calories found in foods, supplying the energy required. They're extremely important as
they nourish the body's activities and functions

The human body seeks energy from these macro sources for fuel. If you aren't supplied
with these key nutrients, the body will begin to break itself down. It will turn to your
muscles and tissues for energy. Proper nourishment is required to sustain the human
body, its functions, and physical performances, especially during weight loss phases.

CALORIC VALUES

There are three macronutrients which are used as primary sources of energy;
carbohydrates, protein, and fats.

They each provide different caloric values respective to their weight.

MACRONUTRIENT CALORIC VALUE

1g of Protein 4 Calories
1g of Carbohydrate 4 Calories
1g of Fat 9 Calories

An individual needs to engage in a balanced diet, with proper macro distribution, to

experience healthy weight loss. Even though macronutrient deficiencies can lead to short
term fat loss, health consequences may arise in the long run. Make sure you are meeting
daily recommended macro goals to maintain health.

MACRONUTRIENTS | 04
 protein
Protein is substantially required to sustain the body’s development and growth.
It’s responsible, but not limited, for building, maintaining, and repairing muscle tissues
& cells.

During digestion, proteins are broken down as amino acids, essentially becoming the
building blocks of tissues. If an individual doesn't eat sufficient amounts of protein, the
human body will supply itself f rom priorly stored amino acids, causing a reduction in
lean body mass.

ESSENTIAL AMINO ACIDS

Animal and plant-based protein sources consist of twenty different amino acids, varying
according to its point of supply. All twenty must be present in our bodies so it can
maintain, build, and repair itself. If any are missing, your body will have trouble building
specific structures such as muscle, hair, enzymes, antibodies, and red blood cells.

Nine are classified as essential amino acids; histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, and valine.

They're vital to human health but our bodies can’t self generate them so they must be
obtained through nutrition.

COMPLETE PROTEINS INCOMPLETE PROTEINS

Sources that supply a rich amount
of essential branch chain amino
acids, BCAA's, are characterized as
complete proteins.
They contain all necessary amino
acids.
Most plant based sources are
identified as incomplete proteins.
They don’t contain all essential
amino acids, typically missing at
least one, or relatively low on a
particular compound.
Spinach, quinoa, and soy are
a few exceptions where all amino
acids can be found.

COMPLETE PROTEIN SOURCES INCOMPLETE PROTEIN SOURCES

Animal Foods Dairy Products Eggs Plant Foods Legumes Grains
Meats Milk Seafood Beans Lentils Vegetables
Poultry Cheese Fish Peas Seeds Nuts

PROTEIN | 05
COMPLEMENTARY PROTEINS

However, you can consume combinations of incomplete sources to accommodate f rom

protein imbalance. The integration of incomplete proteins, in a meal or in a 24 hour
span, will supply all needed amino acids, well-known as complementary proteins.

Several incomplete sources you can pair to supply yourself with all essential amino
acids are; beans with grains/nuts/seeds, legumes with grains, nuts/seeds with
legumes, and vegetables with grains/nuts/seeds.

EXAMPLES OF COMPLEMENTARY PROTEIN MEALS

FALAFEL/HUMMUS ON
CRACKERS WHOLE WHEAT PITA
WITH HUMMUS
RICE AND BEANS CEREAL WITH PEANUT BUTTER ON
ALMOND MILK WHOLE WHEAT BREAD

IMPORTANCE OF PROTEIN

Many benefits arise when compromising adequate amounts of protein in your nutrition.

1. Fundamental towards muscle development and growth,

repairing muscle tissues.

2. Boosts muscular strength and endurance; impacting physical

lifestyle, improving cardiovascular activity, weight
training, and overall body composition.

3. The body can efficiently retain lean body mass throughout

weight loss phases, as you start to deplete f rom certain
nutrients, preventing muscle mass reduction.

4. Efficient protein intake reduces ghrelin hormone levels

(hunger hormone) and increases satiety hormones.
This results in appetite suppression and hunger regulation.

5. As protein promotes the sense of being full, it encourages less

caloric consumption, increasing metabolism. It will assist in
optimal weight management.

6. Vital for bone health. The human body regularly seeks calcium
and protein for structural bone maintenance.

PROTEIN | 06
PROTEIN SOURCES

Below are various protein sources listed according to fat content.

EXTRA LEAN MODERATELY LEAN HIGH FAT

(NON/LOW-FAT) (MED. FAT)
Egg Whites Whole Eggs Fried Chicken
Chicken Breast (Skinless) Chicken Breast (With Skin) Pork Ribs
Turkey Breast (Skinless) Chicken Thighs Ground Pork
Ground Turkey Turkey Breast (With Skin) Bacon
(95-99% Lean/5-1% fat) Turkey Bacon Beef Ribs
Turkey Jerky Ground Turkey Rib Eye Steak
Deli Meats - Turkey/Ham (85% Lean/15% Fat) New York Strip Steak
Ground Beef Ground Beef Skirt Steak
(95-99% Lean / 5-1% Fat) (85% Lean/15% Fat) T-Bone Steak
Lobster Beef Jerky Lamb Ribs
Crab Eye of Round Steak Hot Dogs
Tuna (in water) Sirloin Tip Side Steak Sausages
Tilapia Top/Bottom Round Steak Salami
Cod Lamb Chops Fried Fish
Scallops Pork Chops Nuts
Shrimp Sardine Ricotta Cheese
Oyster Salmon (Whole Milk)
Tofu Tuna (in oil)
Greek Yogurt (Non-Fat) Greek Yogurt (Whole Milk)
Cottage Cheese (Non-Fat) Cottage Cheese (4% Milkfat)
Ricotta Cheese (Non-Fat)

It’s critical incorporating this macronutrient throughout your daily meals to

sustain its proper function, particularly if your goals consist of
building/maintaining muscle mass as you lower body fat. Protein has been
scientifically proven to be correlated with the maintenance of bone health, body
weight, body composition, and overall health.

Be mindful on meeting optimal protein needs.

PROTEIN | 07
 CARBS
Carbohydrates, also known as carbs, supplies the body with large amounts of glucose
as one of the primary sources of energy.

Glucose is a simple form of sugar which converts to energy to aid body functions and
physical activity. The body stores any extra glucose as glycogen. As blood sugar levels
decrease, glycogen will replenish it to sustain the body’s energy demands. When
storage levels become fully supplied, those extra carbs will be converted and stored as
fat.

There are two types of carbohydrates, divided according to their chemical structures.

1. Simple Carbohydrates, often referred to as “bad carbs”.

2. Complex Carbohydrates, commonly labeled as "healthy carbs".

SIMPLE CARBOHYDRATES

Simple carbohydrates are digested much quicker than complex carbs due to their shorter
chemical structures, consisting solely on one-to-two sugar molecules. Since the body
breaks them down faster, this results in instant energy rushes upon consumption.
However, many sources are known to be low in nutrients, fiber, and tend to have added
sugar.

There are two types of simple carbs; refined simple carbohydrates

and natural simple carbohydrates.

Refined simple carbohydrates are generally

known to be “unhealthy” due to their
insignificant amount of essential nutrients.
Occasionally it’s acceptable to consume these
types of foods in moderation, but not
recommended as your main carb source.
They offer little nutritional value; containing
added sugar such as high f ructose corn syrup,
leading to unbalanced empty calories and
negative health consequences.

REFINED SIMPLE CARBOHYDRATE SOURCES

Cookies Ice Cream Soda/Soft Drinks Raw Sugar
Candy Cereal Sport Drinks White Sugar
Baked Treats White Flour Energy Drinks Brown Sugar
Pastries Concentrated Fruit Juice Beverages Syrups

CARBOHYDRATES | 08
Natural simple carbohydrates provide quick energy boosts and are filled with vitamins
& minerals. They are the healthier option of the two categorized simple carb sources as
they contain natural occurring sugars such as f ructose and lactose. Fructose is naturally
found in foods such as whole f ruits, while lactose is found in milk and dairy products.

I highly recommended substituting a candy bar or pastry,

with an apple/banana, as a portion-controlled snack.
You will benefit off rich micronutrient nourishment such
as vitamins A & C, potassium, calcium, and phosphorus,
which are often absent in refined simple
carbohydrates. Many f ruits with skin are also high
in fiber, such as pears, providing a wide range of
health advantages.

NATURAL SIMPLE CARBOHYDRATE SOURCES

Whole Fruits Apples Watermelons
Mangoes Pears Cantaloupe
Oranges Peaches Berries
Bananas Pineapple 100% Unsweetened Fruit Juice
Kiwi Raisins Milk

COMPLEX CARBOHYDRATES

The second type of carbohydrate, complex carbs, provide a higher nutritional value than
simple carbohydrate sources, as they're rich in vitamins, minerals, and fiber.
Their chemical structures consist of three or more sugar molecules, creating a more
complex chain, resulting in a slower digestive process. Sugar levels won’t spike as fast
because they take longer to digest, causing a steady release of energy. If properly
distributed in nutrition, it will help sustain you throughout the day.

When eating complex sources, make

sure you are selecting whole grains
over processed products. Whole grain
foods supply greater value, containing
their entire grain kernel. Some
examples include whole-wheat our,
brown rice, oats, and quinoa.

Processed, or refined grains, were initially whole grain sources. Eventually they are
milled and stripped out of their wheat bran and germ to increase shelf life. This process
removes many key nutrients such as vitamins, fiber, and iron. Some examples of refined
grain products include white bread, white rice, baked foods with white our, and corn
tortillas.

COMPLEX CARBOHYDRATE SOURCES

Whole Wheat Whole Grain Bread Black Eyed Peas Buckwheat
Barley Whole Grain Pasta Green Peas Acorn Squash
Oatmeal Potatoes Chick Peas Butternut squash
Quinoa Sweet Potatoes Beans Pumpkin
Brown Rice Yams Lentils Corn

CARBOHYDRATES | 09
FIBER

Dietary fiber is an undigestible element that cleans the digestive system, attainable
through certain sources of carbohydrates, whole grains, beans, f ruits, and vegetables. It
helps reduce the risk of health complications such as diabetes, cancer, constipation,
diarrhea, hemorrhoids, and heart problems.

Soluble fiber assists with weight management as it aids satiety and the 'fullness feeling'.
It balances LDL cholesterol, lowering overall cholesterol, reducing risk of heart diseases.
Blood sugar and insulin are regulated which can help people control diabetes. Food
sources include oats, oat-bran, nuts, flax seeds, beans, peas, and f ruits & vegetables such
as apples, oranges, strawberries, carrots and potatoes.

Insoluble fiber helps prevent constipation and infections in the digestive system,
increasing intestine flow. It maintains and balances acidic levels in the intestines,
helping prevent colon cancer. Food sources include seeds, nuts, whole wheat, wheat
bran, brown rice, legumes, f ruit with skin, and leafy & raw vegetables.

Daily recommended intake: 20-40g of fiber. Intakes may be higher according to calorie
consumption. Remain properly hydrated to prevent side effects such as excess intestinal
gas.

CARBOHYDRATES | 10
 fats
Fat receives an abundant amount of criticism as it’s often correlated with weight gain.
In reality, fat is an essential nutrient needed for energy, general health, and proper
bodily functions. It assists and plays a crucial role in building body tissue and cells.
They help the body absorb various micronutrients such as vitamin A, D, and E, as well
as maintain healthy skin and hair. Fat also protects our bones and internal organs by
insulating them, acting as a cushion, all while regulating body temperature.

Out of all three macronutrients, fat is the densest. As a result, many people tend to
over-consume foods containing fats, placing them in caloric surpluses, ultimately being
one of the main reasons as to why people gain weight. As a matter of fact, consuming
an excess amount of any macronutrient will cause an increase in body weight!

TYPES OF DIETARY FATS

There are four types of dietary fats; saturated fats, monounsaturated fats,
polyunsaturated fats, and trans fats.

Even though all fats are chemically composed with chains of carbon atoms, they
differentiate in their chemical structures. Carbon atoms in saturated fats are fully
covered with hydrogen atoms, making them solid at room temperature. In
unsaturated fats, carbon atoms are less saturated with hydrogen atoms, resulting these
fats to be liquid at room temperature. As per trans fats, hydrogen is added to make
them solid at room temperature, helping foods last longer.

MONOUNSATURATED AND POLYUNSATURATED FATS

Monounsaturated and polyunsaturated fats are referred as

“healthy fats” due to their health advantages. Studies have
shown that the consumption of unsaturated fats will help
lower LDL (bad) cholesterol, raise HDL (good) cholesterol,
reducing the risk of strokes and heart disease.
Monounsaturated fats are liquid at room temperature and
solid when ref rigerated. Polyunsaturated fats remain liquid
in both room and ref rigerated temperatures

MONOUNSATURATED FAT SOURCES POLYUNSATURATED FAT SOURCES

Avocado Cashew Nuts Peanut Oil Salmon Soy Milk Fish Oil
Peanut Butter Macadamia Olives Tuna Soybean/Oil Sunflower Oil
Almonds Hazelnuts Olive Oil Sardines Sesame Oil Sunflower Seeds
Almond Butter Pistachios Extra Virgin Oil Anchovies Hemp Oil Corn Oil
Pecans Peanuts Canola Oil Pine Nuts Hemp Seeds Flax Seeds

FATS | 11
SATURATED FATS

Saturated fats has been advised to be “unhealthy” and

“harmful” due to health complications that can arise f rom
excessive consumption. It has been shown to increase
LDL cholesterol, which results in the risk of heart disease.
Although numerous studies have disputed these claims,
it’s highly recommended to limit the intake of these fats
to around 5-7% of your total daily calories.

If your daily caloric intake is approximately 2500 calories,

your saturated fat limit should be around 125-175
calories.

SATURATED FAT SOURCES

Red Meat Whole Milk Dairy Products Butter
Pork Cheese Eggs
Lamb Milk Palm Oil
Chicken with Skin Ice Cream Coconut Oil

TRANS FATS

Lastly, trans fat is considered to be the “unhealthiest” and a widely known issue.
Negative health effects include the increase in LDL cholesterol, decrease in HDL
cholesterol, contributing to heart disease and strokes. Although you can find small
traces of naturally occurring trans fat in foods like meat and dairy products, artificial
trans fat is the main concern.

Food manufacturers use artificial trans fat in foods to increase their shelf life, improving
taste and texture. Artificial fats contains hydrogenated oil, formed when hydrogen is
added, to make them solid at room temperature.

It is highly recommended to limit your intake to about 1% of your daily calories to

maintain overall health.

TRANS FAT SOURCES

Baked Pastries Crackers Fried Chicken
Cakes Chips Microwave Popcorn
Doughnuts Fried Foods Frozen Pizza
Cookies French Fries Margarine, Creamer.

TIPS: MAINTAINING A HEALTHY HEART AND HEALTHY YOU!

1. Try to consume the majority of fats from food sources that contain unsaturated fat.
2. Carefully read food labels and choose food products that contain zero grams of trans fat.
3. Select products that don't contain partially hydrogenated oil.
4. When eating low trans fat foods, be sure that they are also low in cholesterol and
saturated fat.
5. When cooking meals with recipes that involve fat, use mono/poly unsaturated fats
such as canola/olive oil and corn/soybean oil.

FATS | 12
 Alcohol
A fourth crucial nutrient, regularly neglected due to its uncommon presence in foods,
is alcohol. Each gram of alcohol is equivalent to 7 calories.

THE FORGOTTEN MACRONUTRIENT

Technically, it isn't considered a macronutrient but should be accounted towards your

caloric intake. It supplies the body with empty calories, containing no nutritional value,
lacking vitamins, minerals, and macronutrients. When drinking alcohol, the body shifts
its focus f rom the macro digesting process to burn off alcohol derived calories.

TRACKING ALCOHOL

As alcohol supplies no nutritional value, you can't just track via databases such as
MyFitnessPal, and expect no macro responsibilities. However, you can log it by extracting
calories f rom your fats and/or carbohydrate goals.

. To account alcohol as fats: Divide the total calories of the beverage by 9.

Example: 1 oz of vodka is about 60 calories. 60/9 = 6.6g of fat.
. To account alcohol as carbs: Divide the total calories of the beverage by 4.
Example: 1 oz of vodka. 60/4 = 15g of carbohydrates.

You'll then deduct the value f rom your daily macronutrient goal.

TRACKING BEER & MIXED DRINKS

If you're having a mixed drink, or beer, you can track the added calories separately.

Bud light contains 110 calories, 6.6g of carbs, per 12 fl oz.

. Multiply 6.6g by 4. This equates to 26.4 calories (f rom carbs).
. Subtract 26.4 f rom 110 calories. This results in 83.6 empty
calories, accounted for alcohol.

You'll proceed by deducting the 26.4 calories f rom your daily

carb intake. The additional 83.6 calories can be extracted
f rom either your fats or carbohydrates.

This procedure can be applied to mixed drinks as long as the volume of the drink's
contents is known. You may also compute and account the whole mixed beverage as a
carb source.

It's important to note that large intakes of alcoholic beverages can hinder your
fitness progress. I highly recommend avoiding alcohol for several weeks to
experience optimal fat loss rates. If you're going to consume alcoholic beverages,
stick to straight liquor. Have them neat, or on-the-rocks, for calorie control.

ALCOHOL | 13
ALCOHOL CALORIE CONTENT

In the table below, alcoholic beverages are listed alongside estimated calorie intake and
volume. This list can be used to approximate calorie consumption, which you can further
convert as a macronutrient source.

Contents and volume will vary, especially when ordering drinks at public outings.

ALCOHOL VOLUME CALORIES

Regular Beer 12 oz 150
Light Beer 12 oz 100

Whiskey 1 oz 70
Rum 1 oz 65
Vodka 1 oz 60
Tequila 1 oz 65
Gin 1 oz 75

Red Wine 5 oz 125

White Wine 5 oz 120
Champagne 5 oz 105

Martini 3 oz 185
Margarita 3 oz 125
Mojito 6 oz 160
Pina Colada 6 oz 330
Cosmopolitan 3 oz 160
Daiquiri 2 oz 112
Manhattan 3 oz 140
Whiskey Sour 3 oz 135

ALCOHOL | 14
 water
Water is fundamental for overall health and physical performance.
It plays countless roles correlated with cell production, energy balance, temperature
regulation, maintenance of body fluids, transportation of oxygen/nutrients, while
maintaining proper organ functions.

Water intake determines your overall well being.

WATER DEFICIENCY

Water makes up 50 to 70 percent of a person's body weight. This information alone

indicates the importance of water.

Inadequate amounts of water intake can lead to negative physical performances and
heat strokes due to the decrease in the body's ability to transport oxygen and blood.
Training sessions will be impacted as muscles aren't getting proper oxygen and blood
supplies, ultimately decreasing energy levels. Body temperatures will rise as the heart
works harder to sustain blood flow, intensifying your cardiovascular system, leading to
heat injuries and dehydration.

HYDRATION

It's important to remain hydrated throughout the entirety

of a day. Whether it's straight out of bed, during meals, or
pre/intra/post workouts, always stay consistent with water
intake. Drinking water enhances physical activities and will
assist your weight loss journey. It acts as an appetite
suppressant which will help control your weight and
hunger level.

There isn't a factual scientific standard as to how much water

a person needs. Optimal intakes vary according to factors
such as gender, age, activity level, training intensities, sweat
loss, body composition, and environmental climates.

An individual who follows a highly active lifestyle will require

more water than someone who's sedentary. A person who
lives in a hotter humid environment may also need extra water as the individual might
sweat more often than one living in colder climates. The difference in water intake is
due to the loss of bodily fluids which is affected by mentioned factors.

WATER | 15
HOW MUCH WATER SHOULD I DRINK?

On average, it's widely researched that adults should consume 80 to 120 ounces of
water per day. That's equivalent to 10 to 15 cups, 2.5 to 3.75 quartz, and 0.6 to nearly 1
gallon of water.

To keep things simple, drinking at least five 16.9 fluid ounce bottled water per day will
maintain the body hydrated.

SIGNS OF LOW WATER INTAKE

1. If the color of your urine is a strong smelling dark yellow, this may signify
lack of water consumption. A light clear yellow indicates proper hydration.
2. Thirstiness, alongside dry lips and mouth, often indicates insufficient
amounts of water.
3. Muscle cramps/spasms/charlie-horses are also a good hint of low intake.
4. Fatigue, low energy levels, cravings, headaches, dizziness may also be the
cause of not drinking enough water.

CONSUME AS MAIN "BEVERAGE"

Replace any sodas, sports drinks, and any caloric beverages to spare calories. Try to
make water your main "beverage" source, drinking it alongside your meals. Intake
water prior, during, and post training sessions to maintain the body hydrated. If
workouts are very intense you may look into adding electrolytes, providing extra energy
boosts, but usually water will do the job.

People tend to avoid water due to its bland taste. Add f ruits, vegetables, and herbs to
to enhance flavor. By doing so, you'll also increase its nutritional value, supplying
yourself with vitamins and minerals.

Examples: lemons, limes, strawberries, blackberries, blueberries, watermelons,

pineapples, oranges, grapef ruits, cucumber, mint, basil, ginger.

Adjust and mix ingredients to your preferred flavor.

Lastly, drink water as soon as you wake up on an empty stomach. Start your day
with 16 ounces of water. This will kickstart your metabolism, cleanse out body toxins,
improve digestion, assist with weight loss, and most importantly rehydrate the body
after the long fasting period while asleep.

WATER | 16
 MICRONUTRIENTS
Micronutrients consist of vitamins and minerals, needed in small quantities for optimal
health, body functions, and proper growth & development.

A lack of consumption will impact various aspects of your health such as bone health, energy
levels, metabolism, brain function, and immune system. Studies have shown that deficiencies
will increase the risk of several complications such as diabetes, cancer, and heart disease.

VITAMINS

Vitamins, organic nutrients made by plants and animals, are essential to our bodies for
normal growth, development, cell function, and energy exertion. They are critical during
several chemical reactions which result in energy and tissue production, during the
breakdown of macronutrients.

Vitamins are divided into two categories; water-soluble vitamins and fat-soluble vitamins.

WATER-SOLUBLE FAT-SOLUBLE

Water-soluble vitamins are efficiently Fat-soluble vitamins are absorbed

absorbed by the body. It doesn’t store
these type of vitamins, quickly getting
rid of excess amounts through
urination, providing a low risk of over
consumption.
and stored in the liver and fatty tissue
until they are needed. After a period of
time they eventually are excreted
through feces.

You will need to regularly intake water- There is a greater risk in

soluble vitamins for replenishment overconsumption due to its storage
purposes. capabilities which can result in toxicity.

The human body requires 13 essential vitamins in order to remain healthy. It can’t
produce a wide majority of them, therefore must be consumed through foods or dietary
supplements. The few that can be self produced are vitamin D, through sun exposure,
and vitamins K and B7 (biotin), through bacteria that live in the intestines.

MICRONUTRIENTS | 17
 ESSENTIAL VITAMINS
RECOMMENDED DAILY ALLOWANCES, BENEFITS, AND DIETARY SOURCES

VITAMIN A
FAT SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 900 mcg (M), 700 mcg (W).
UPPER LIMIT . 3,000 mcg.
BENEFITS . Enhances vision, bone growth, teeth and immune health. Maintains skin and
tissues healthy. Assists in the production of new cells.
DIETARY SOURCES . Dairy products, whole milk, eggs, butter, cheese, yogurt, chicken, beef,
shrimp, fish, leaf vegetables, spinach, carrots, sweet potatoes, pumpkins,
winter squash, fruits; cantaloupe, mangoes, peaches.
EXTREME DOSAGES . Can cause dry skin, poor appetite, nausea, fatigue, bone/joint pain, and
headaches.

VITAMIN C
WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 90 mg (M), 75 mg (W).
UPPER LIMIT . 2,000 mg.
BENEFITS . Promotes healthy teeth/gums/eye sight. Strengthens immune system and
maintains healthy tissues. May decrease the risk of several cancers found in
the mouth, stomach and breast.
DIETARY SOURCES . Citrus fruits, fruit juices, strawberries, berries, tomatoes, potatoes, broccoli,
cauliflower, brussel sprouts, red bell peppers, green bell peppers, spinach,
cabbage.
EXTREME DOSAGES . Can cause nausea and diarrhea.

VITAMIN D
FAT SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 15 mcg (M/W). 71+ years old: 20 mcg.
UPPER LIMIT . 50 mcg.
BENEFITS . Helps the body absorb calcium, strengthening teeth and bones.
Supports immune system function by fighting off infections.
DIETARY SOURCES . Milk, cheese, eggs, cereals, fatty fish, salmon, cod liver oil.
EXTREME DOSAGES . Can cause nausea, vomiting, poor appetite, constipation, diarrhea,
bone loss and kidney failure.

VITAMIN E
FAT SOLUBLE
.
RECOMMENDED DAILY ALLOWANCE 15 mg (M), 15 mg (W).
UPPER LIMIT . 1,000 mg.
BENEFITS . Protects cells from damage, acting as an antioxidant. Assists in maintaining
a healthy immune system.
DIETARY SOURCES . Whole grains, nuts such as almonds & hazelnuts, peanut butter, sunflower
seeds, leafy green vegetables, vegetables oils (canola & soybean).
EXTREME DOSAGES . Can cause blood clotting.

VITAMIN K
FAT SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 120 mg (M), 90 mg (W)
UPPER LIMIT . Not Established
BENEFITS . Plays a major role in blood clotting, activating important proteins & calcium.
Used to treat weak bones & build strong cardiovascular health.
DIETARY SOURCES . Eggs, green vegetables, broccoli, cabbage, spinach, sprouts,
collards, kale, liver.
EXTREME DOSAGES . Can cause anemia or liver damage.

*mg = milligrams, mcg = micrograms

*1 mg = 1,000 mcg, 1 mcg = .001 mg

VITAMINS | 18
 ESSENTIAL VITAMINS
RECOMMENDED DAILY ALLOWANCES, BENEFITS, AND DIETARY SOURCES

VITAMIN B1 | THIAMINE
WATER SOLUBLE
.
RECOMMENDED DAILY ALLOWANCE 1.2 mg (M), 1.1 mg (W)
UPPER LIMIT . Not Established
BENEFITS . Assists in the conversion of food into energy. Vital in maintaining a healthy
heart and proper nerve/brain function, preventing memory loss and nerve
inflammation. Helps prevent kidney stones.
DIETARY SOURCES . Whole grain products, brown rice, pork chops, ham, lamb, liver, fish, green
peas, beans, nuts, seeds, soy milk, watermelon, acorn squash.
EXTREME DOSAGES . Can cause high blood pressure.

VITAMIN B2 | RIBOFLAVIN
WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 1.3 mg (M), 1.1 mg (W)
UPPER LIMIT . Not Established
BENEFITS . Assists in the conversion of food into energy. Needed to maintain healthy
skin, hair, eyes, brain, muscle, immune and nervous system.
DIETARY SOURCES . Dairy products, milk, eggs, cheese, yogurt, whole grain products, meats, liver,
leafy vegetables, mushrooms, cereal.
EXTREME DOSAGES . Can cause urine discoloration.

VITAMIN B3 | NIACIN
WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 16 mg (M), 14 mg (W)
UPPER LIMIT . 35 mg
BENEFITS . Assists in converting food into energy. Plays a key role in maintaining proper
digestive & nervous system functions. Helps with heart disease, indigestion,
high blood pressure, blood cholesterol, skin disorders, migraines, & diarrhea.
DIETARY SOURCES . Poultry, beef, fish, tuna, salmon, organ meats, eggs, whole grains, potatoes,
mushrooms, peanuts, peanut butter.
EXTREME DOSAGES . Can cause skin ushing and liver disease.

VITAMIN B5 | PANTOTHENIC ACID

WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 5 mg (M), 5 mg (W)
UPPER LIMIT . Not Established
BENEFITS . Assists in the conversion of food into energy. Supports metabolism and overall
growth/development. Vital in the production of blood cells, hemoglobin, lipids
and neurotransmitters.
DIETARY SOURCES . Poultry, chicken, whole grains, egg yolk, broccoli, mushrooms, avocados,
tomatoes.
EXTREME DOSAGES . Can cause heartburn and nausea

VITAMIN B6 | PYRIDOXINE
WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 1.3 mg (M), 1.3 mg (W). 51+ years old: 1.7 mg (M), 1.5 mg (W).
UPPER LIMIT . 3,000 mcg
BENEFITS . Assists in forming hemoglobin, improving blood circulation. Supports
nervous & immune systems while improving appetite & sleep.
DIETARY SOURCES . Poultry, meat, fish, tofu, eggs, chickpeas, potatoes, nuts, sunflower seeds,
spinach, soy beans, non citrus fruits: bananas/watermelons.
EXTREME DOSAGES . Can cause hands/feet tingling sensations and numbness.

*mg = milligrams, mcg = micrograms

*1 mg = 1,000 mcg, 1 mcg = .001 mg

VITAMINS | 19
 ESSENTIAL VITAMINS
RECOMMENDED DAILY ALLOWANCES, BENEFITS, AND DIETARY SOURCES

VITAMIN B7 | BIOTIN
WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 130 mcg (M), 30 mcg (W).
UPPER LIMIT . Not Established.
BENEFITS . Assists in the conversion of food into energy. Promotes healthy hair, skin,
nails, and bones. Improves metabolism, regulates blood sugar levels, and
helps in the production & breakdown of fatty acids.
DIETARY SOURCES . Whole grains, poultry meat, fish, non fat milk, yogurt, egg yolks, sweet
potatoes, peanuts, almonds.
EXTREME DOSAGES . Can cause skin rashes and itchiness.

VITAMIN B9 | FOLATE
WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 400 mcg (M), 400 mcg (W)
UPPER LIMIT . 1,000 mcg
BENEFITS . Essential for the development of new cell creation and a healthy central
nervous system in embryos. Helps prevents birth defects. Can reduce risk
of heart and colon cancer.
DIETARY SOURCES . Asparagus, broccoli, spinach, okra, turnip greens, black eyed peas, tomato
juice, orange juice, fortified grains/cereals.
EXTREME DOSAGES . Can cause anemia and hide signs of B12 deficiency.

VITAMIN B12 | COBALAMIN

WATER SOLUBLE
RECOMMENDED DAILY ALLOWANCE . 2.4 mcg (M), 2.4 mcg (W).
UPPER LIMIT . Not Established.
BENEFITS . Assists in the creation of new cells. Improves metabolism and maintains a
healthy nervous system. Regulates homocysteine levels, reducing the risk of
heart disease.
DIETARY SOURCES . Poultry, meat, fish, seafood, clams, crab, oyster, shrimp, salmon, dairy products,
milk, cheese, eggs.
EXTREME DOSAGES . Can cause dizziness and eye conditions.

*mg = milligrams, mcg = micrograms

*1 mg = 1,000 mcg, 1 mcg = .001 mg

DIETARY MINERALS

Dietary minerals are inorganic substances that naturally exist in water and soil.
Plants absorb these nutrients which are later consumed by humans and animals.
They are significant to the human body ensuring certain bodily functions are properly
operating such as; energy production, maintenance of teeth and bones, healthy
immune function, regulation of fluid balance, and proper muscle & nerve functionality.

Essential dietary minerals are divided and classified into macrominerals and
microminerals.

Macrominerals are required in larger quantities, greater than 100 mg per day.
Microminerals are needed in amounts less than 100 mg per day.

MINERALS | 20
 ESSENTIAL MACROMINERALS
RECOMMENDED DAILY INTAKES, FUNCTIONS, AND DIETARY SOURCES

CALCIUM
RECOMMENDED DAILY INTAKE . 1,000mg (M), 1,000mg (W)
FUNCTIONS . Required for proper nervous system and muscle function. Provides healthy
structure of teeth and bones. Maintains normal blood clotting and vessel
contraction.
DIETARY SOURCES . Dairy products, milk products, salmon, sardines, sesame seeds, broccoli,
cabbage, leafy vegetables, tofu, kale.

CHLORIDE
RECOMMENDED DAILY INTAKE . 2.3g (M/W). 2.0g (M/W): Ages 51-70. 1.8g (M/W): ages 71+.
FUNCTIONS . Maintains the balance of fluids and regulates the acid-base balance.
Assists in protein digestion.
DIETARY SOURCES . Salt, celery, seaweeds, tomatoes, lettuce, olives.

MAGNESIUM
RECOMMENDED DAILY INTAKE . 400mg (M) 310mg (W)
FUNCTIONS . Required for healthy teeth and bones, proper muscle and nerve function,
blood pressure regulation, and energy production.
DIETARY SOURCES . Almonds, peanuts, cashews, dairy products, milk, yogurt, meat, fish,
green vegetables, spinach, avocado.

PHOSPHORUS
RECOMMENDED DAILY INTAKE . 700 mg (M), 700mg (W).
FUNCTIONS . Essential for teeth and bone development. Needed for the growth and
maintenance of tissues and cells.
DIETARY SOURCES . Meats, poultry, fish, salmon, turkey, eggs, milk, yogurt, grains.

POTASSIUM
RECOMMENDED DAILY INTAKE . 4,700mg (M), 4,700mg (W).
FUNCTIONS . Required for normal cell function and cell fluid balance. Assists in nerve
transmission, heart activity, and muscle/kidney functions.
DIETARY SOURCES . Legumes, fruits, vegetables, meats, fish, poultry, milk, yogurts, nuts, potatoes.

SODIUM
RECOMMENDED DAILY INTAKE . 1,500-2300 mg (M/W).
FUNCTIONS . Regulates the body’s fluid balance, blood volume, and blood pressure.
Required for nerve and muscle function, necessary for muscle contractions.
DIETARY SOURCES . Table salt, milk, celery, beets, meats, seafood, cheese, egg, dairy, processed foods.

SULFUR
RECOMMENDED DAILY INTAKE . Not Established
FUNCTIONS . Needed for the maintenance of skin, hair, and nails, providing their shape,
strength and texture. Required in the cellular respiration process, aiding brain
function and cell activity.
DIETARY SOURCES . Meat, dairy, poultry, fish, onions, garlic, eggs,
brussels sprouts, broccoli, cabbage, cauliflower.

*mg = milligrams

MINERALS | 21
 ESSENTIAL MICROMINERALS
RECOMMENDED DAILY INTAKES, FUNCTIONS, AND DIETARY SOURCES

CHROMIUM
RECOMMENDED DAILY INTAKE . 35mcg (M), 25mcg (W).
FUNCTIONS . Enhances the effectiveness of insulin. Regulates blood sugar levels. Activates
specific enzymes for energy production. Known to be directly involved with
protein/carbohydrate/fat metabolism.
DIETARY SOURCES . Meat, clams, whole grains, tomatoes, broccoli,
onions, lettuce, legumes, nuts, corn oil.

COPPER
RECOMMENDED DAILY INTAKE . 900mcg (M/W).
FUNCTIONS . Required for the formation of red blood cells and connective tissue, providing
support to the heart, blood vessels, skin and bones. Assists in maintaining
normal brain, nervous and immune system function.
DIETARY SOURCES . Liver, clams, crabs, oysters, nuts, cashews, legumes, sesame/sunflower seeds,
leafy vegetables, whole grains.

IODINE
RECOMMENDED DAILY INTAKE . 150mcg (M/W).
FUNCTIONS . Required for normal thyroid function which regulates the body’s metabolic rate.
DIETARY SOURCES . Iodized salt, seafood, shrimp, tuna, seaweed, cod, dairy products, milk, eggs,
yogurt, beans.

IRON
RECOMMENDED DAILY INTAKE . 8mg (M), 18mg (W)
FUNCTIONS . Provides & transports oxygen within blood & muscles. Assists in the conversion of
blood sugar to energy.
DIETARY SOURCES . Meats, liver, beef, poultry, fish, oysters, eggs, whole grains, dried fruits, legumes.

MANGANESE
RECOMMENDED DAILY INTAKE . 2.3mcg (M), 1.8mcg (W)
FUNCTIONS . Important in the metabolism of energy, minerals, carbohydrates and glucose.
Assists in regulation of blood clots, skeletal development, proper nervous system
functioning, and sex hormone production.
DIETARY SOURCES . Peanuts, seeds, beans, pineapple, green vegetables, green tea, whole grains,
berries.

SELENIUM
RECOMMENDED DAILY INTAKE . 55mcg (M/W)
FUNCTIONS . Plays a key role in the detoxification and antioxidant defense mechanisms. Vital
in reproduction and defense against oxidative damage. Required for thyroid
health.
DIETARY SOURCES . Lean meats, liver, seafood, tuna, lobster, sardines, salmon, dairy, milk, eggs, whole
grains, brazil nuts.

SILICA
RECOMMENDED DAILY INTAKE . Not Established
FUNCTIONS . Supports bone health and assists in the maintenance of connective tissue.
Enhances hair, skin and nails.
DIETARY SOURCES . Coffee, fish, nuts, seeds, whole grains, brown rice, oats, vegetables high in fiber,
fruits; bananas, mangoes, apples, melons.

ZINC
RECOMMENDED DAILY INTAKE . 11mg (M), 8mg(W).
FUNCTIONS . Vital for cell reproduction, tissue repairment and growth, assisting in wound
healing. Regulates various immune system and metabolism activities.
Required for the function of 300+ enzymes.
DIETARY SOURCES . Meats, liver, seafood, crab, oyster, chickpeas, green peas, beef, eggs,
whole grains, nuts.
*mg = milligrams, mcg = micrograms
*1 mg = 1,000 mcg, 1 mcg = .001 mg

MINERALS | 22
 Nutrition facts labels indicate valuable
information on almost all packaged food

nutrition products found in your local grocery

stores and supermarkets. They
showcase a wide variety of specifics

facts
from micronutrient contents, number of
ingredients, serving measurements, to
the location of food manufacturers.

LABELS
It’s useful in making healthier choices,
whether you’re avoiding allergens, want
to consume particular nutrients, or
compare nutritional information across
similar foods.

KEY POINTS
Before we start analyzing food labels, there's some key points to acknowledge.

1. The ingredients listed near the bottom of the label are published in
weight descending order. The food product will contain more of the
first ingredient than the following.

2. Information on common allergens will be included towards the end

of the label. This should be one of the first places to skim through if
you are sensitive to certain foods.

3. The Percentage Daily Values are based on a 2,000 caloric diet. Your
daily values will differ depending on your personal caloric needs.

4. Nutrition Facts Labels are not 100 percent accurate. The Food and
Drug Administration (FDA) permits food manufacturers to have a
margin error of up to 20 percent, in either direction, and still be in
compliance. If a food label expresses 100 calories per serving, it can
actually supply anywhere between 80 to 120 calories.

5. There are information that manufacturers voluntarily place on labels,

not required by the FDA. Some include: labeling "Organic" and
"Gluten-Free" on food products, storage guidelines, and instructions
on food preparation.

FOOD LABELS | 23
FOOD LABELS
SERVING SIZE & SERVING PER PACKAGE
Serving sizes will inform you the
measurement in one serving.
Units such as fluid ounces,
teaspoons, tablespoons, cups,
and pieces are used across food
products. All the food label's
information is based on this
serving size. The label will also
present how much servings are
present in a whole package.
CALORIES & CALORIES FROM FAT
Calories are one of the most
important requirements in a
label. It measures the amount
of energy obtained f rom a
serving size. A f raction of
calories will come f rom fat. The
FDA requires this information to
be noted on a nutrition facts
label.
PERCENT DAILY VALUES
Percent Daily Values display the
percentage of nutrients
consumed per serving, on a
2000 caloric diet. If a label
notes a Daily Value of 15% for
vitamin A, then one serving
supplies 15% of the total vitamin
A needed in one day. A DV of 5%
or less means that the food is
low on that particular nutrient.
20% or more of the nutrient is
high. Labels also display
daily recommendations.
FROM TOP TO BOTTOM
Using Honey Nut
Cheerios (Family Size)
as an example, one
serving equates to ( ⁄ )
of a cup, 28g. The
package contains 22
servings, totaling to
16.5 cups.
A single serving of
Honey Nut Cheerios
contains 110 calories.
15 calories derive f rom
fat. The whole package
contains 2420 calories,
330 calories coming
f rom fats.
Honey Nut Cheerios is
a good source for
carbohydrates, fiber,
calcium, and vitamins
A & C. It’s an excellent
source for zinc, iron,
thiamin, riboflavin,
niacin, vitamin B6, and
vitamin B12.
FOOD LABELS | 24
FOOD LABELS FROM TOP TO BOTTOM

TOTAL FAT
Total Fat indicates the number
of fat, in grams, per serving.
Food labels are required to
inform you with the fats that
should be limited in your diet;
saturated fats and trans fat. It’s
voluntary to highlight the
amount of unsaturated fats you
will consume.
Honey Nut Cheerios
provides 1.5g of total
fats per serving (with
skim milk).
General Mills lists
additional information,
highlighting
poly/monounsaturated
fats.

CHOLESTEROL
Cholesterol is an essential Honey Nut Cheerios is
substance that helps build cells. cholesterol f ree.
A high consumption of
cholesterol is unhealthy and will result in artery build-up.
There are two kinds of cholesterol; Low-Density
Lipoprotein (LDL) and High-Density Lipoprotein (HDL).
LDL, referred as “bad” cholesterol, clog arteries and
restrict blood circulation. HDL “good” cholesterol assists
in the clearance of arteries. In food labels, both are
included under ‘Cholesterol’ in increments of milligrams.

SODIUM
Sodium highlights how much Honey Nut Cheerios
salt you are consuming per contains 160 mg of
serving in milligrams. sodium per serving.
Keep an eye out for unsalted, It’s relatively low with
low salt, and ‘no-added salt’ a daily value of 7%.
food products to help reduce
health risks such as high blood
pressure. It’s extremely easy to
over consume on sodium.
Limit your daily allowance to
1500-2300mg.

FOOD LABELS | 25
FOOD LABELS FROM TOP TO BOTTOM

TOTAL CARBOHYDRATE
Various types of carbohydrates 22 g of total carbs
may be listed under Total are present in a serving
Carbohydrate; dietary fiber, of Honey Nut Cheerios.
sugars and starches/complex General Mills has also
carbohydrates (often listed as noted 11 g under
other carbohydrates). ‘Other Carbohydrate’,
Many labels will only list fiber referring to the
and sugar. In these cases, to amount of starch.
determine how much starch
you will consume per serving, subtract the amount of
sugar and fiber f rom Total Carbohydrates.

For healthier options, look for whole grain listed

ingredients such as whole wheat, whole oats, or brown
rice. Limit or moderately consume processed food
products with added sugars such as maple syrup, white
sugar, brown sugar, corn sweetener, high-f ructose corn
syrup, f ruit juice concentrates, rice syrup, pancake syrup,
dextrose, maltose, and molasses.

PROTEIN
Nutrition facts labels list the There are 2g of protein
amount of protein per serving, in one serving of
in grams. A percent daily value Honey Nut Cheerios.
isn’t required by the Food and This is not a significant
Drug Administration’s source for protein.
regulations. Protein intake
varies depending on the
individuals needs.

VITAMINS & MINERALS

The FDA requires the following
vitamins and minerals to be
listed with their percent daily
values; Vitamin A, Vitamin C,
Calcium and Iron. Other
important micronutrients will
often be highlighted by food
manufacturers.
Honey Nut Cheerios is
an excellent source for
vitamins and minerals,
which can help
support a healthy
nutrition plan.

FOOD LABELS | 26
FOOD LABELS FROM TOP TO BOTTOM

FOOTNOTE
This section includes the daily values for the recommended
2,000 caloric diet, which is required by the FDA. Many
labels will also include information on a 2,500 calorie diet.
Keep in mind that this is just a recommendation.
Nutritional needs will vary per individual.

ALLERGENS
Food manufacturers are required to list ingredients that
may cause severe allergic reactions. It does not matter
how small the quantity is, even if there’s a small trace it
must be listed. Manufacturers will state “may contain” for
small possible traces of allergens due to many foods being
processed in the same equipment.

MAJOR FOOD ALLERGENS

THERE ARE EIGHT MAJOR FOOD ALLERGENS IDENTIFIED BY THE LAW.

Over 160 foods are known to cause allergic reactions.

These eight food sources account for 90% of these reactions.
Many other ingredients derive f rom these sources.

FOOD LABELS | 27
FOOD LABELS TERMS AND CLAIMS

Food manufacturers place terms on their labels for marketing and insight purposes.
It's more likely a consumer will purchase food products labeled low-fat or calorie f ree.

Below you'll find a list of common claims and terms, alongside their definitions.
It's important to be well informed, assisting you in smarter selections.

CLAIMS DEFINITION
CALORIE FREE: Contains less than 5 calories.
LOW CALORIE: Contains 40 calories or less.

FAT FREE: Contains less than 0.5 grams of fat.

LOW FAT: Contains 3g of fat or less.
REDUCED FAT: Contains at least 25% less fat than the original
food product.

LEAN: Contains less than 10 grams of fat, 4.5 grams of

sat. fats and 95 mg of cholesterol.
EXTRA LEAN: Contains less than 5 grams of fat, 2 grams of
sat. fats and 95 mg of cholesterol.
LIGHT: Contains at least one-third fewer calories than
the original product. May also contain 50% less
fat than the original product.

SUGAR FREE: Contains less than 0.5 grams of sugar.

REDUCED SUGAR: Contains 25% less sugar than the original product.

CHOLESTEROL FREE: Contains less than 2mg of cholesterol and

2g or less of sat. fat.
LOW CHOLESTEROL: Contains 20 mg or less of cholesterol and
2g or less of sat. fat.
REDUCED CHOLESTEROL: Contains 25% less cholesterol than the
original product.

SODIUM FREE/NO SODIUM: Contains less than 5mg of sodium and

no sodium chloride in its ingredients.
REDUCED/LESS SODIUM: Contains 25% less sodium than the original product.
LOW SODIUM: Contains 140mg or less of sodium.
VERY LOW IN SODIUM: Contains 35mg or less of sodium.

*BASED ON ONE SERVING SIZE

Remain healthy with your food choices. Choose food products that are LOW in
saturated fat, trans fat, cholesterol, sodium and added sugars, preferably with a 5%
DAILY VALUE OR LESS. Also, make sure the food products you're consuming provide
substantial amounts of vitamin A/C/D, calcium, iron, potassium, and dietary fiber,
preferably with a 20% DAILY VALUE or more.

FOOD LABELS | 28
 flexible Flexible dieting is a popular term used
to describe a style of eating where the

dieting
consumption of food is tracked to meet
caloric and macro requirements.

I.I.F.Y.M = FLEXIBLE DIETING

IIFYM, an acronym for 'if it fits your macros', is widely used because it gives the
individual freedom to eat any kinds of foods, as long as they're meeting macro goals.
This means you can eat a mixture of whole food sources, with unhealthy processed
foods, and still achieve weight reduction if caloric deficits are met.

Even if 25% of your daily calories derive from sources like whole grains, lean protein, and
unsaturated fats, while the other 75% consists of fast foods containing added sugar,
unhealthy fats, and preservatives, you'll still experience weight loss. The reason being is
that bodyweight doesn't usually fluctuate according to quality, but more because of
quantity. If you're eating below caloric maintenance, overall weight will be reduced.

I.I.F.Y.M = FLEXIBLE DIETING

I highly condemn using flexible dieting in this fashion, especially

when engaging in healthy weight loss. Health consequences will
arise and macro/micro-nutrient deficiencies will occur, as I explain
in the 'Calories' and "Macronutrients/Micronutrients" sections of
the eBook. It's also difficult to stay within macro balanced
requirements when a major portion of nutrition comes from
processed junk food.

If your daily fats and carb intakes are designated at 70g and 200g
respectively, a simple 'Big Mac & Fries' meal will take a HUGE chunk
off your needs. Eating in such manner will leave no room for food
flexibility, keeping you hungry throughout the day, and constantly
Big Mac & Fries
struggling to meet macro goals, especially when restricted calories 1050 Calories
are applied during cutting phases. With whole food sources you F: 52g C: 112g P: 31g
74% of your 70g fat intake.
can consume more volume, benefiting off rich nutrients, all while 56% of your 200g carb intake.
equating in calories.

FLEXIBLE DIETING | 29
NUTRITION STRUCTURING TOOL

However, the beauty behind flexible dieting is that you can still include 'junk' and fast
foods in nutrition and stay healthy. Allowing these food sources to make up
15-20% of your overall caloric intake will sustain health, as you still have the ability to
meet macro goals through healthy food options, intaking sufficient vitamins &
minerals.

During the span of your diet, I strongly advise staying strict with food options,
particularly during the first 2-3 weeks, and towards the end as you near lower body fat
levels, to maintain optimal fat loss rates.

Flexible dieting is an excellent tool to develop structure in nutrition. It's going to

involve the measuring and weighing of food sources to properly track meals during
the day. Caloric/macronutrient requirements need to be properly computed
according to personal variables and goals. Modifications have to be progressively
applied to enforce continuous fat loss. All the necessary tools are available in this
eBook, in addition to meal samples and meal structures.

FLEXIBLE DIETING | 30
 Calories are a measuring unit used to

Calories
determine how much energy is needed
to fuel the human body.

It's important to establish an efficient

caloric intake to maintain proper bodily
functions.

The quantity of calories an individual requires heavily relies on factors such as: sex, age,
weight, height, and daily activity levels. These variables are valuable toward basal
metabolic rates and total daily energy expenditures, which eventually determine the
number of calories needed to sustain your body weight.

Managing calorie intake is extremely beneficial, particularly when trying to lose

weight. Keeping track of your daily energy consumption is highly recommended. It
will provide a better connection between you and your body, understanding the
reasons behind weight fluctuations.

CALORIES IN, CALORIES OUT

Lets acknowledge the classic 'calories in, calories out' concept, published back in the
1900's. This energy balance equation states that calories simply doesn't just vanish
and go to waste. A calorie 'in' will be used in two ways:

1. Nourishment to support body functions.

Ex: Physical activity and breathing.

2. And/or energy storage.

If you're properly placed at a caloric deficit, consuming less calories than what your
body burns, weight loss will often occur. However, an increase in body weight will exist
during a caloric surplus, as more calories are consumed than your body's requirement.

After the body processes the energy it needs, it stores excess calories as glycogen,
generally in liver cells and muscle tissue. As glycogen levels replenish, it then stores
additional calories in fat cells.

CALORIES | 31
CALORIES SURPLUS/DEFICIT EXAMPLES

CALORIE SURPLUS
If your body demands 2500 calories to maintain weight and 3000 calories
are being consumed, a surplus of 500 daily calories will be encountered.
If you sustain this through a span of 7 days, thats a weekly surplus of 3500
calories, resulting in weight gain. That will roughly estimate to about one
pound of additional body fat on that particular week. Body weight may
fluctuate higher due to components such as water retention.

CALORIE DEFICIT
If you're positioned at a 500 daily caloric deficit, consuming 2000 calories as
your caloric maintenance is 2500 calories, weight loss will occur. This will
roughly equate to a loss of one pound in body fat during a week span. Your
total body weight may experience a greater decrease due to the loss of water.

The 'calories in/out' concept may be true when examining the overall picture, but it
doesn't take into consideration the correlation between many health consequences and
context behind calories.

Example: 500 calories of chocolate cookies will offer much less nutritive value compared
to 500 calories worth of avocado. You will deprive yourself from essential vitamins,
minerals, and macronutrients. Several health diseases will arise if a large portion of your
diet consists of "unhealthy" food choices. Even though your weight may fluctuate the
way you direct it, in the long run your health will be negatively impacted.

Example: Chips Ahoy! Cookies

500 KCAL 500 KCAL

Minimal source of vitamins & minerals. Rich in vitamin and minerals such as
Many micronutrients aren't present such as vitamin B's, C, E, K, copper, and
Vitamin A, C, D, and Calcium. potassium.

High level of saturated fat. Contains a rich amount of

monounsaturated fats
High carb source, mostly consisted of added (healthy fats).
sugar, while containing low dietary fiber.
Great source of dietary fiber, which
Large amounts of processed ingredients & makes up most of it's carbohydrates.
added sugars such as high f ructose corn
syrup, corn starch, Dextrose, Molasses, Low source of sugar.
refined oils and partially hydrogenated oils
( just to name a few).

HEALTH DETRIMENTAL FOOD HEALTHY POWER FOOD

Be mindful to the kinds of foods you consume when tracking calories. Even though
calories are directly responsible for weight changes, the value behind calories has positive
and negative influence towards your health.

CALORIES | 32
 Caloric
Maintenance
Determining your daily caloric maintenance involves a two-step process.
You’ll need to compute your:

1. Basal Metabolic Rate (BMR)

2. Total Daily Energy Expenditure (TDEE)

BASAL METABOLIC RATE

Let's begin with your BMR. The Basal Metabolic Rate is the daily energy consumption
your body requires to maintain and perform basic resting functions during an awake
state. This includes breathing, blood circulation, energy to fuel internal organ functions,
brain activity, cellular growth, food digestion, and/or anything to sustain life. In other
words, it’s the amount of calories needed to keep you alive!

In the following pages I provide three different methods you can use to compute your
BMR. Before proceeding please note that the following equations use body weight in
kilograms and height in centimeters. Conversion is needed depending what
measurement system you use. Most countries have adopted the metric system so you
will calculate as the formulas state. In cases where the imperial system is implemented,
such as the United States, conversion is required.

IMPERIAL TO METRIC CONVERSION

WEIGHT (in kilograms) = Body Weight in lbs × 0.45359237

Height in inches
HEIGHT (in centimeters) = 0.39370

BASAL METABOLIC RATE COMPUTATIONS

Over the years researchers have established study based formulas to estimate an
individual's basal metabolic rate. Several key components were taken into account
during examinations such as the effects of respiratory gases, sex, age, body
mass/compositions, and overall health status.

Numerous equations have risen f rom these studies while only a handful have been
proven reputable, providing close estimates.

MAINTANENCE | 33
For the following methods you'll need specific components on hand. The Revised
Harris-Benedict Principle and the Mif in-St. Jeor Equation both require computing using
your sex, body weight (kg), height (cm), and age (years).

The third method, Katch-McArdle's Formula, instructs to incorporate your lean body
mass (kg), body fat percentage, and body weight (kg).

Examples of computations are set under every formula for both male and female.
Refer to these illustrations as guidelines in case you're slightly confused.
The following figures will be used for each model and equation.

Sex: Male Sex: Female

Age: 21 yrs old Age: 21 yrs old
Weight: 150 lbs 68.039 kg Weight: 150 lbs 68.039 kg
Height: 5 ft 5 in 165.100 cm Height: 5 ft 5 in 165.100 cm
Body Fat: 15% Body Fat: 21%

METHOD 1 | REVISED HARRIS-BENEDICT PRINCIPLE

The Harris-Benedict principle was first published in 1918 and 1919 during a human basal
metabolism study conducted by James Harris and Francis Benedict. In 1984, the
equation was re-evaluated and improved for accuracy by Roza and Shizgal. Even though
this formula is notably credible, it often tends to slightly overestimate BMR's.

REVISED HARRIS-BENEDICT PRINCIPLE

MEN 88.362 + (13.397 x WEIGHT in kg) + (4.799 x HEIGHT in cm) – (5.677 x AGE in years) = BMR

WOMEN 447.593 + (9.247 x WEIGHT in kg) + (3.098 x HEIGHT in cm) – (4.330 x AGE in years) = BMR

COMPUTATION EXAMPLE

BMR = 88.362 + (13.397 x WEIGHT in kg) + (4.799 x HEIGHT in cm) – (5.677 x AGE in years)
BMR = 88.362 + (13.397 × 68.039) + (4.799 × 165.100) – (5.677 × 21)
MAN
BMR = 88.362 + (911.518) + (792.315) – (119.217)
BMR = 1,673

BMR = 447.593 + (9.247 x WEIGHT in kg) + (3.098 x HEIGHT in cm) – (4.330 x AGE in years)
BMR = 447.593 + (9.247 x 68.039) + (3.098 x 165.100) – (4.330 x 21)
WOMAN
BMR = 447.593 + (629.157) + (511.480) – (90.93)
BMR = 1497

BMR | 34
METHOD 2 | MIFFLIN-ST. JEOR EQUATION

The Mifflin-St. Jeor equation was issued in 1990, by Mifflin and St Jeor. It was introduced
to fit a more modern lifestyle. Basal metabolic rates will approximately be slightly lower
than Harris-Benedicts.

MIFFLIN-ST. JEOR EQUATION

MEN (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) - (4.92 × AGE in years) + 5 = BMR

WOMEN (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) - (4.92 × AGE in years) – 161 = BMR

COMPUTATION EXAMPLE

BMR = (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) – (4.92 × AGE in years) + 5
BMR = (10 × 68.039) + (6.25 × 165.100) – (4.92 × 21) +5
MAN
BMR = (680.39) + (1,031.875) – (103.32) +5
BMR = 1614

BMR = (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) – (4.92 × AGE in years) – 161
BMR = (10 × 68.039) + (6.25 × 165.100) – (4.92 × 21) – 161
WOMAN
BMR = (680.39) + (1,031.875) – (103.32) – 161
BMR = 1448

METHOD 3 | KATCH-MCARDLE FORMULA

The Katch-McArdle formula is the most precise of the three. This algorithm works best
because it utilizes lean body mass. If you're able to accurately measure your body fat
percentage, this will be the best option at computing your BMR.
View the following page for body fat insights.

KATCH-MCARDLE FORMULA

MEN 370 + (21.6 x LEAN BODY MASS in kg) = BMR.

&
WOMEN *LEAN BODY MASS = (WEIGHT in kg) - (
(
BODY FAT %
100 )
x (WEIGHT in kg))

COMPUTATION EXAMPLE

LEAN BODY MASS = (68.039) - ((15% / 100) x (68.039)) BMR = 370 + (21.6 x LEAN BODY MASS in kg)
LEAN BODY MASS = (68.039) - ((0.15) x (68.039)) BMR = 370 + (21.6 x 57.833)
MAN
LEAN BODY MASS = (68.039) - (10.206) BMR = 370 + (1,249.193)
LEAN BODY MASS = 57.833 BMR = 1,619

LEAN BODY MASS = (68.039) - ((21% / 100) x (68.039)) BMR = 370 + (21.6 x LEAN BODY MASS in kg)
LEAN BODY MASS = (68.039) - ((0.21) x (68.039)) BMR = 370 + (21.6 x 53.751)
WOMAN
LEAN BODY MASS = (68.039) - (14.288) BMR = 370 + (1,161.022)
LEAN BODY MASS = 53.751 BMR = 1,531

BMR | 35
 BODY FAT PERCENTAGE

There are several ways to estimate your body fat percentage, some being more
accurate than others.

MRI scans, CT scans, DEXA scans, and Hydrostatic Underwater

Testing offer the best results. They measure body fat with the
least margin of error, along with other body composition
breakdowns via professionally operated machinery. An issue
is that tests can be quite expensive.
*Bone Densitometry/DEXA Scan

Techniques such as skin caliper methods, home body fat

scales, and handheld body fat monitors, are more affordable
options but offer less accuracy. However, you can use these
options to track fat loss while being mindful that your actual
body fat may be much higher or lower.

I provided a diagram below to give you an illustration of body

fat percentages. If you're looking to use Katch-McArdle's
*Body Fat Scale
formula to compute your basal metabolic rate, you may use
the diagram to estimate to the best of your ability.

BODY FAT PERCENTAGE DIAGRAM

Men - Body Fat Percentage
Below 5%: Excessively Low Body Fat
5-8%: Very Lean
8-12%: Lean
12-20%: Fairly Lean
20-30%: Excessive Body Fat
30%+: Obese/High Risk
35% 30% 25% 20% 15% 12% 8%

Women - Body Fat Percentage

Below 14%: Excessively Low Body Fat
15-18%: Very Lean
18-22%: Lean
22-30%: Fairly Lean
30-40%: Excessive Body Fat
40%+: Obese/High Risk

45% 40% 35% 30% 25% 20% 15%

IDEAL BODY FAT PERCENTAGE CHART

MEN WOMEN Note: Essential fat is the minimal
Essential Fat 2-5% 10-13% amount of fat required by the body to
sustain normal functions.
Athletes 6-13% 14-20%
Fitness 14-17% 21-24% Women carry higher bf% due to
Average 18-24% 25-31% ovulation, hormones, and fetus
Obese 25%+ 32%+ reproduction process.
*as per American Council on Exercise

BODY FAT | 36
TOTAL DAILY ENERGY EXPENDITURE
Now that you have your BMR on hand, it's time to figure out your Total Daily Energy
Expenditure. TDEE is necessary when trying to fluctuate weight, build muscle, or
decrease body fat. It's the total amount of calories your body is burning on a daily basis,
determining how much calories are needed to maintain your body weight.

A number of components influence your daily energy requirement.

1. BASAL METABOLIC RATE (BMR)

The energy required to sustain resting body functions during an awake state.

2. NON EXERCISE ASSOCIATED THERMOGENESIS (NEAT)

The daily energy being expended, non related to exercise, eating, and
sleeping. NEAT includes any normal activity, whether you're walking,
washing dishes, house/yard work, or even typing and writing.

3. EXERCISE ASSOCIATED THERMOGENESIS (EAT)

The energy expenditure associated with exercise and/or any sports like activity.

4. THERMIC EFFECT OF FEEDING (TEF)

The expended energy correlated with eating and digestion. Your body needs to
use energy to breakdown food while absorbing its nutrients. Even though you fuel
the body with calories during ingestion, it burns a small portion during digestion.

TOTAL DAILY ENERGY EXPENDITURE COMPUTATION

All these factors can be taken into consideration with a simple application.
To calculate your Total Daily Energy Expenditure, multiply your Basal Metabolic Rate by
an activity level. This relies on how active you are during an average day.

ACTIVITY LEVEL DESCRIPTION TDEE

Little to no exercise. Minimal physical activity such
SEDENTARY LIFESTYLE 1.2 X BMR
moderate walks. Stationary job/workplace.

Exercise/physical activities 1-3 times a week. Activities such

MILDLY ACTIVE 1.375 X BMR
as walking and jogging. Stationary job/workplace.

Moderate exercise/physical activities, 3-5 times a week.

ACTIVE Activities as basketball, football, swimming, biking, jogging. 1.55 X BMR
Moderate physical job.

Hard exercise/physical activities, 5-6 times a week. Activities

such as basketball, football, swimming, biking, jogging.
VERY ACTIVE 1.725 X BMR
Demanding physical job such as construction worker &
Macronutrients | Protein landscape worker. 12

Intense exercises/physical activities, 6-7 times a week.

EXTREMELY ACTIVE Activities such as basketball, football, swimming, biking, 1.9 X BMR
jogging. Very demanding physical job, long hourly days.

TDEE | 37
COMPUTATION EXAMPLE

Let's integrate an ACTIVE lifestyle on all computed BMR examples to determine their TDEE.

REVISED HARRIS-BENEDICT PRINCIPLE

M: TDEE = 1.55 x 1673 = 2593 W: TDEE = 1.55 x 1497 = 2320
MIFFLIN-ST. JEOR EQUATION
M: TDEE = 1.55 x 1614 = 2501 W: TDEE = 1.55 x 1448 = 2244
KATCH-MCARDLE FORMULA
M: TDEE = 1.55 x 1619 = 2509 W: TDEE = 1.55 x 1531 = 2373

Be aware that these formulas will deliver approximate results, which is the reasoning
behind variations. The RHB Principle will estimate higher than the MSJ Equation under
exact circumstances, while the KM Formula outputs according to its distinct variables.

However, these daily caloric intakes are in close measurements to sustain each
individuals body weight if their activity levels remain consistent. Once applied into
nutrition you may need to modify according to personal weight fluctuation.

RECOMMENDATIONS ON BMR/TDEE CALCULATIONS

ACCURATE VS ADVISED ROUTES

The Katch-McCardle Formula is recommended ONLY if you're certain about your body
fat percentage. Lean body mass isn't a straight forward component, highly dependable
on your body fat. If there's a wide error margin present, the formula will deliver
inaccurate results. If you can precisely access this component, KMF is the way to go!

Many of us don't have the tools available to accurately measure body fat percentages.
In this situation I advise taking the following route.

Measure your basal metabolic rate using the Mifflin-St. Jeor Equation and the
Revised Harris-Benedict Principle. Average out both results. You'll be positioned in a
comfortable range where you'll encounter minimal modifications for weight
maintenance. Results will not be steeply over, or under estimated.

SELECT THE PROPER ACTIVITY LEVEL

An appropriate activity level is important. Closely analyze your daily activities, f rom
the moment the day begins, till bed time. Pick a level that best suits your lifestyle. A
level too high will place you above caloric maintenance. A level too low will have you
positioned at a calorie deficit.

Nonetheless remember, once you've arrived at a computed calorie intake, minor

adjustments may be needed to maintain your personal body weight as these formulas
provide analytical estimates.

To properly comprehend your maintenance, enter a trial-&-error phase and test the
outputted value for at least a week span. Adjust your macronutrient split around this
caloric amount and observe any weight fluctuation. Slightly increase/decrease daily
calorie intake if you encounter any weight gain/loss.

Don't over-stress in finding EXACT number figures. There are many variables and
components that influence your maintenance. These equations will place you in
good standings where you can implement a deficit to reach weight loss goals.

TDEE | 38
 Caloric
deficit
Weight loss occurs under a form of caloric deficit. Calorie intake needs to be restricted
below your maintenance level in order to reduce body weight. The amount of reduction
is critical towards overall weight fluctuation, as too large of a deficit can cause the loss
of muscle mass. So how much of a deficit is optimal to properly target fat loss?

THE 500 CALORIE DEFICIT

A 500 caloric deficit is widely viewed as the magic number. For many individuals, this
will work just fine and get the job done.

But this may be an aggressive approach for smaller composition body types who require
relatively low caloric maintenances. If an individual requires 1900 calories to sustain
weight, this can be a drastic cut. The person will more than likely suffer f rom constant
hunger and experience muscle loss due to the large deficiency, a deficit of over 26% of
their total maintenance.

In the other hand, a 500 calorie deficit may be a low reduction for someone who requires
a high maintenance level, 4000+ calories. They'll notice a slow fat-loss rate, and can
efficiently increase this pace with a larger deficit.

PERCENTAGE BASED RESTRICTIONS

An efficient way to set your calorie deficit is to deduct a percentage f rom your total daily
energy expenditure. This allows for proper caloric restriction based on your personal
energy needs rather than implementing an inconsistent figure. An individual will be able
to intake their calories scaled to their respective energy requirements.

Calorie deficit amounts can be designated in the following manner.

Small Deficits: TDEE/Maintenance reduced by 10-15%

Moderate Deficits: TDEE/Maintenance reduced by 15-25%
Large Deficits: TDEE/Maintenance reduced by 25%-35%+

Each range will distinctively impact your weight loss phase. As examples, I'll calculate
deficits for the following models alongside estimated fat losses. Water retention will not
be accounted for. Total weight loss will be higher due to the loss of water weight.

Man: maintenance of 2500 calories

Woman: maintenance of 1900 calories

CALORIC DEFICIT | 39
SMALL DEFICITS (10-15% RANGE)
MAN: 2500 caloric maintenance | 250-375 deficit range = 2250-2125 caloric deficit
WOMAN: 1900 caloric maintenance | 190-285 deficit range = 1710-1615 caloric deficit

Small deficits are a safe approach. They're an excellent tool for long term dieting,
offering the slowest weight loss rate. You'll lose very minimal muscle mass if your
macronutrient splits are structured properly. There will be fewer food restrictions which
will result in the lowest level of hunger. Energy levels will stay pretty normal and your
training intensities won't be negatively impacted. In the above examples, both
individuals will lose under a pound of fat per week, approximately 0.5-0.75 lbs of fat for
the male and 0.4-0.6 lbs of fat for the female.

Since this approach equates to a slow fat loss rate, you'll find yourself dieting for a longer
period of time, which may be a negative for someone who is seeking quick results. Even
though its a low-risk muscle sustaining deficit, often times people will hinder their
weight loss progress since they're so calorically near maintenance levels. They'll
miscalculate micronutrient intakes and end up eating at or above maintenance.

MODERATE DEFICITS (15-25% RANGE)

MAN: 2500 caloric maintenance | 375-625 deficit range = 2125-1875 caloric deficit
WOMAN: 1900 caloric maintenance | 285-475 deficit range = 1615-1425 caloric deficit

Medium ranged deficits are a popular approach. Fat loss rates are quicker, usually
placing an individual close to 1 lb of fat loss per week. In the above examples, the male
will approximately lose 0.75-1.25 lbs of fat while the female will experience a weekly fat
loss of 0.6-1.0 lbs. The loss of muscle mass will still be pretty minimal on people who hold
higher body fat. Hunger levels will be more noticeable but still can be controlled as you'll
have room for food flexibility. Even though energy levels will slightly decrease, it's still
manageable to get you through exercise and overall day.

In the other hand, individuals who hold lower body fat percentages will start to
experience negative symptoms. Strength and overall training performance will slightly
drop. The risk of muscle loss increases, especially if nutrition isn't well balanced. Hunger
levels will slightly spike due to the larger deficit.

LARGE DEFICITS (25%-35%+ RANGE)

MAN: 2500 caloric maintenance | 625-875 deficit range = 1875-1625 caloric deficit
WOMAN: 1900 caloric maintenance | 475-665 deficit range = 1425-1235 caloric deficit

Large deficits will offer the fastest weight loss rate. The male in the above example will
lose approximately 1.25-1.75+ lbs of fat per week, while the female will experience 1-1.3+
lbs of fat loss. These are pretty drastic cuts, especially on the higher range, as they are
being placed very low with their daily caloric intakes. Quickly reaching weight goals, or a
short diet is one of the few positive outcomes f rom large deficits. It's great for people
who are on time constraints, whether its dropping weight for an upcoming vacation or
special event, but it's all tagged along with downfalls. Overweight individuals can benefit
more comfortably, encountering the least amount of risk.

CALORIC DEFICIT | 40
Many negative symptoms and complications arise f rom large deficits. Muscle loss will be
at its maximum as you're depriving the body f rom important nutrients and calories.
Mood swings will be a regular battle while you constantly feel hungry throughout the
day. Training will take a hit as energy levels drain, inefficiently performing workouts.
Due to the low caloric intakes, there's no room for food flexibility, so you won't be able to
fit daily snacks for sustainability. Individuals with low body fat will suffer immensely. This
type of diet is recommended as a short term approach. It isn't an optimal long-run plan
as you'll face many obstacles and roadblocks along the way.

WHAT'S THE PERFECT DEFICIT RANGE?

There is no perfect approach. It all boils down to personal goals.

If you aren't on a time constraint and looking to retain as much muscle mass as possible,
a small deficit will do the trick. If you need to lose as much weight in a two-week span,
and don't mind its 'muscle loss/energy draining' side effects, a large deficit is the route to
choose.

Each deficit range has its purpose in diets.

CALORIE CYCLING
Please note, specific days during the week may require higher calorie intakes, particularly
if large deficits have been applied.

For those who want to stay strict in maintaining a fixed weekly calorie deficit, I advise
cycling calories. Select certain days where deficits are lower than others. Reduce
deficits where you're exerting greater energy such as high volume leg sessions or days
where weight training and cardiovascular activities are combined. Higher calorie
consumption is needed as you're burning more calories, compared to solely an "Arm
Day" or "Pull Day".

Example: Here's an individual, with an active lifestyle, requiring an average of 2500 daily
calories to maintain bodyweight. He/she has placed themselves on a caloric deficit at 2150
daily calories. This equates to 350 calories below his/her maintenance, a 14% deficit. If
activity levels are consistent throughout all seven days, this results in 2450 weekly burned
calories, losing slightly under 1 lb of body fat.

But since his/her training regime requires more energy on various days, caloric intake
needs to be adjusted, as he/she wants to maintain this deficit/fat-loss rate at a weekly pace.

SUN MON TUES WED THUR FRI SAT

CARDIO PUSH (-200) PULL H.V. LEGS PUSH PULL LEGS
(-200) CARDIO (-150) (-200) (-350) (-200) (-200) (-200)

2150 2300 2150 2300 2150 2150 2150

Based on his/her training schedule, Mondays and Wednesdays burn 150 more calories due
to a high volume leg session and the combination of resistance training & cardiovascular
activity. Rather than applying a straight deficit of 2150 calories, these days require an
increase of 150 calories to sustain his/her desired 14% weekly deficit.

This example explains the basic concept behind calorie cycling, implementing the energy
expended f rom training. When altering calories, be mindful of activities non-associated
with exercise.

CALORIC DEFICIT | 41
 macronutrient
ratios
Macronutrient splits demonstrate the distribution amongst nutrients, tallying up to
your total calorie intake. They're often shown in percentages and/or weight amounts.
Once calorie intake is known, you'll have to break down the ranges of your macro
sources. Macronutrient ratios establish how much protein, carbohydrates, and fats
you'll consume. This revolves around activity levels, age, weight, sex, but most
importantly our body types and goals.

BODY COMPOSITIONS (SOMATOTYPE)

Many distinctive body types exist but we usually fall under one of three main
somatotypes: ectomorph, mesomorph, and endomorph.

Ectomorphs naturally tend to have long and lean body

structures. Physiques are slim, particularly in the
shoulders, chest, and hips area, with thin wrists and
ankles. Equipped with quick metabolic rates, they're
more tolerant to a higher carb intake and can cut
weight pretty easily. Difficulties will be encountered
during weight gains because of their fast metabolism
and thin body types, so food intake has to be high to
put on and sustain weight/muscle mass. The problem
is that they get full pretty easily so eating substantially
is tough, but can be done.

Mesomorphs are in the middle of the somatotype

spectrum. They have broad upper torsos, wide chests
and shoulders, but still have relatively narrow hip
sections, with thin wrists and joints. Physiques are
naturally thicker and more muscular than an
ectomorphs. Metabolism and carb tolerance are on the
moderate side, as they can control their weight
gains/loss easier than the other two body types.

Endomorphs have the larger body type of the three,

equipped with the slowest metabolism and lowest carb
tolerance. They tend to gain weight easier, in both fat
and muscle mass. They'll have more difficulties cutting
off these weight gains which results in their wide large
physiques. Naturally they hold the most muscle but
will look less defined because of their higher body fat.
They have wide chests, shoulders, and hips, as they're
wrists and ankles are thicker than a mesomorph.
Strength and power are usually their strong assets, but
losing weight will take a bit of work.

MACRO RATIOS | 42
MACRONUTRIENT RATIOS

As each body type reacts differently to food intake, macronutrient splits are important
and can influence weight loss. Depending on your body type, here are advised macro
ratios to structure your nutrition/caloric intake. These macro splits are set up to cater the
characteristics of each body type

BODY TYPE MACRONUTRIENT PERCENTAGE

ECTOMORPH 55% Carbohydrates / 25% Protein / 20% Fat
MESOMORPH 40% Carbohydrate / 30% Protein / 30% Fat
ENDOMORPH 30% Carbohydrate / 35% Protein / 35% Fat

Let's convert the suggested 40/30/30 percentage split to grams for someone who has a
mesomorph body composition, intaking 2650 daily calories (deficit).

40% CARBOHYDRATES
40 percent of 2650 calories is...
2650 kcal x .40 = 1060 kcal.
1060 calories will derive f rom carbs.
Now divide carb calorie intake by 4 since 1 gram of carbs is equivalent to 4 calories.
1060/4 = 264 g of carbs.
This individual will intake 264 grams of carbohydrates.

30% PROTEIN
30 percent of 2650 calories is...
2650 kcal x .30 = 795 kcal.
795 calories will derive f rom protein.
Now divide protein calorie intake by 4 since 1 gram of protein is equivalent to 4 calories.
795/4 = 199 g of protein.
This individual will intake 199 grams of protein.

30% FAT
30 percent of 2650 calories is...
2650 kcal x .30 = 795 kcal.
795 calories will derive f rom fat.
Now divide fat calorie intake by 9 since 1 gram of fat is equivalent to 9 calories.
795/9 = 88 g of fat.
This individual will intake 88 grams of fat.

Daily macro goals for this individual will be 264 g of carbs, 199 g of protein, and 88 g of
fat, at a 2650 caloric intake.

40/40/20 MACRO SPLIT

One popular ratio, specifically in the bodybuilding world, is the 40% carb, 40% protein,
20% fat macro split. This is the split I usually apply during weight loss phases, with much
success, as it's relatively low in fat and high in protein. Protein intakes will usually
equate to 1.2-1.5 grams per body weight which is optimal for muscle retention, and
satiety fulfillment, during weight loss.

There's instances where protein goals may become a bit high and hard to meet. For
example, protein intake will range f rom 1.65 to 2 grams per bodyweight for a male
weighing 200 lbs, requiring anywhere between 3300-4000 daily calories on a bulk phase.
This is quite excessive and adjustments will be needed to lower protein source. I
recommend using this macro split as long as your intake stays within the 1.5 gram per
bodyweight range.

MACRO RATIOS | 43
PERSONAL ANALYSIS

Somatotypes can be used as guidelines to determine personal characteristics and

macronutrient ratios. Remember, your body composition may fall in between as these
are popular basic body types.

For instance, you may feel as if you fit an endomorph body type and initiate your diet
following the 30/35/35 macro split. You end up feeling hungry after a days worth of
eating. Many components factor into satiety such as lack of water or too large of a
deficit, but another reason can be your carb tolerance. A 30% carb intake may be too low
and is probably impacting hunger levels. In this case you will need to alter
macronutrient ratios.

Adjust nutrient percentages in increments of 5 to 10%, whether

you're increasing or decreasing. If hunger levels are quite high,
increase carbohydrates by 5% while decreasing fats by 5, for the
following day. Ensure that there's always a 100% balance or you
will eat over your daily caloric goals. Continue to alter ratios as
days pass until you've found a personal comfort zone as energy
levels become more stabilized.

Experimentation is key for personal achievement.

Somatotypes aren't perfect in terms of personal accuracy, but
they offer great starting points into understanding your own
body.

MACRO RATIOS | 44
 Progressive Fat loss
adjustments
While dieting, slowdowns in weight loss are completely normal. The body starts to
adapt to the changes made in nutrition and training. After weeks of tracking calories,
you might notice fat loss rates decrease to a point where there's minimal progress.
Eventually, macronutrient adjustments will need to be made due to plateaus, but before
making any sudden modifications, try analyzing certain factors that may be stalling
results.

WATER RETENTION
First and foremost, it's important to understand that fat loss isn't linear. It's natural if your
bodyweight fluctuates day in and day out. Initially, you'll experience major weight
reductions during the first 4-7 days, losing up to 5-8+ pounds the first week. The body is
actually undergoing a water loss stage. As the body seeks glycogen for energy, storage
levels diminish since you're burning more energy than consuming.

Every gram of glycogen is linked to 3-5 grams of water so as glycogen is lost, the water
associated is released as well. If you lost 7 pounds the first week, about 90% of that
weight was water retention. Weight loss will dramatically reduce in the upcoming weeks
as you'll start to lose strictly body fat. Don't get discouraged at the sudden declined rate
because in fact, it's a positive sign to an efficient diet plan.

BODY AND WEIGHT MONITORING

I highly recommend tracking body measurements and weigh-ins.

Weigh yourself every morning on an empty Example of Weight Monitoring

stomach using the same scale and floor January 1st - January 21st
location. Floor imbalances will cause WEEK 1 WEEK 2 WEEK 3
different scale readings. These unchanged 1/1 - 180 lbs 1/8 - 174.5 lbs 1/15 - 172.5 lbs (refeed)
1/2 - 179 lbs 1/9 - 174.1 lbs 1/16 - 174 lbs
variables provide consistent measurements
1/3 - 178.1 lbs 1/10 - 173.7 lbs 1/17 - 173.4 lbs
and will be essential for tracking body weight.
1/4 - 177.2 lbs 1/11 - 173.3 lbs 1/18 - 173 lbs
Log your weight on a daily basis. You can 1/5 - 176.4 lbs 1/12 - 173 lbs 1/19 - 172.6 lbs
simply note down the day and month 1/6 - 175.6 lbs 1/13 - 172.8 lbs 1/20 - 172 lbs
alongside your weight. This is an excellent 1/7 - 175 lbs 1/14 - 172.6 lbs 1/21 - 171.6 lbs
way to analyze daily and weekly fluctuations.

Body measurements don't need to be logged every day. Note them down on a weekly basis.
Using a cloth measuring tape, measure the circumference of key areas such as your chest,
arms, abs, waist, hips, thighs, and calves. You can write them below your weigh-ins.

These are excellent ways to monitor progress. Sometimes scales won't illustrate the full
picture. You might stall in weigh-ins but still lose body fat, only capturing progress
through changes in body composition. You will notice decreases in body measurements,
while clothes begin to fit loosely. If a scale is outputting plateaus, you actually may still be
advancing.

ADJUSTMENTS | 45
SLEEP AND STRESS MANAGEMENT

Sleeping is equally as important as your diet. Insufficient sleep

hinders continuous weight loss, increasing hunger levels and
fatigue. The body needs rest to engage in optimal fat loss rates
while properly recovering f rom physical activities. Make sure
you're getting 7 to 8 hours of adequate sleep. You can try to
reduce sleep times, but you'll start to experience its negative
effects after several consecutive days.

Poor sleeping habits can also result in stress, while a busy stressful schedule can cause lack
of sleep. Both go hand in hand. Try relaxing and minimizing stress levels as much as
possible. Stress is cumulative and will impact different aspects of life. Activities promoting
weight loss will suffer such as training and nutrition. Stress will spark the cortisol hormone,
triggering cravings, while focus & energy levels won't be sufficient for exercise.

Quality sleep and low-stress levels may be elements that need management in order to
break plateaus and shed extra pounds.

MACRONUTRIENT ADJUSTMENTS

If weight loss has come to a halt, while addressing mentioned components, and you've
been consistent with your diet/training, hitting macro/caloric goals, and implementing
refeeds, then macronutrient intakes will need adjustments.

1. Establish a 5-10% reduction f rom your overall caloric intake.

2. Evenly distribute the deduction amongst all macronutrients. If you're

more on the leaner side, evenly allocate deduction to fats & carbs.

Let's administer a 7% reduction for the following case.

2500 calories, 40/30/30 macro split:
Carbs: 1000 cals/250g, Protein: 750 cals/188g, Fats: 750cals/83g

Multiply 2500 by 0.07 and subtract the result f rom the calorie intake.
(2500)x(0.07)=175 > (2500)-(175)=2325 calories

To evenly apply deduction amongst all macronutrients, recalculate

macro ratios for the new caloric intake.

Calories: 2325
Carbohydrates: 930 calories, 233g View section 'MACRONUTRIENT RATIOS'
Protein: 697.5 calories, 174 g for computing guide.

Fats: 697.5 calories, 78g

To apply deduction to carbs and fats, divide the 7% caloric value by 2,

and subtract f rom the original carbs and fats calorie values.
Then convert results to grams.
Cals: 2325
Carbs: (1000)-(87.5)=912.5, (912.5)/(4)=228g C: 228g
(175)/(2)=87.5 >
Fats: (750)-(87.5)=662.5, (662.5)/(9)=74g P:188g
F: 74g

Weight reduction isn't occurring because you've reached a new maintenance point at
your current weight. Even though modifications between the previous and new
macro/calorie values may seem minor, it's sufficient for continuous fat loss. If macro goals
are properly reached, without overconsumption, weight loss will occur.

ADJUSTMENTS | 46
TRAINING ADJUSTMENTS

Another strategy for continuous fat loss is

increasing physical activities. You can leave
calorie/macro intakes untouched and increase
exercise to create deficits. Apply a similar
approach as you would while altering
macronutrients. Instead of decreasing calorie
intake, create a 5-10% caloric deficit via exertion.

Let's use the same values f rom the previous macro adjustments as an example.
As intake consist of 2500 calories, you'll want to create a deficit of 175 calories.
Increase cardiovascular activities according to the excess calories.

1. If you're performing cardio on a daily basis, 7 days a week, each session

needs to be heightened to burn 175 extra calories.

2. If you're performing cardio several days a week, you can take various
approaches. Let's say you're doing cardio 3 times a week for example
purposes.

Increase cardio sessions to match weekly deficits. A 175 daily deficit

. equates to a 1225 weekly cut. This needs to be distributed amongst
all three days. You can evenly allocate, resulting in an extra 400 burnt
calories per cardio session.

You're probably thinking thats a heavy load for each session. Your other
. option is to implement additional cardio days. If two extra days are
supplemented, that equates to 245 extra calories on your current
3 cardio session, and 2 additional cardio sessions of 245 burnt calories.

Macro and training adjustments may be integrated simultaneously. Your weekly deficit
can be applied to your nutrition and cardio activities. This 1225 weekly deficit can be
evenly distributed, decreasing weekly consumption by 612 calories, and increasing weekly
cardio by 612 calories. Keep in mind that you can also increase resistance training
intensities to accommodate for burned calories.

There are many options available for deficit modifications. You don't need to limit
yourself to a single method. Also, deficit distribution ratios can be applied as you desire,
as it doesn't need to be evenly assigned. Try to remain in close range of your goals.

ADJUSTMENTS | 47
 refeed
Refeed days are strategically allocated days where short-term overconsumption is
allowed to restore leptin levels. As you're placed under caloric deficits, leptin levels
begin to drop. This causes slowdowns in your metabolism and fat loss, while appetite
and hunger levels increase, impacting moods, overall motivation, but most importantly,
stall results. Refeeding will raise the leptin hormone, assisting continuous weight loss.

REFEEDS ARE NOT CHEAT DAYS

First and foremost, refeed days are not equivalent to "cheat days". People generally use
cheat days to eat outside their guide-lined diets, in an all-you-can-eat type manner. You
will not be able to indulge any type of foods, whether its pizza, burgers, or donuts, and
expect proper boosts.

Cheat days usually consist meals high in fats, sugars, and processed foods, which can
backtrack progress due to high untracked calories, causing bloated/sick/drowsy side
effects. The body won't be able to process this type of binge eating, resulting in gains of
body fat and water weight. A cheat day can set you back several days as its easy to
consume at a large surplus, over 5000+ calories in a single day. Consume cheat meals in
moderation.

FUNCTIONALITY AND IMPLEMENTATION

During the course of a refeed, caloric intake will be increased to, or slightly above,
maintenance level. Protein and fat intakes remain as usual. The increase in calories will
come in the form of carbohydrates. Increase carb intake until you've reached calorie
maintenance.

REFEED IMPLEMENTATION EXAMPLE

Caloric Intake (Deficit): 2650 kcal Caloric Maintenance: 3100 kcal
Macronutrient Split Macronutrient Split
REFEED
Carbs: 264 g / Protein: 199 g / Fat: 88 g Carbs: 378 g / Protein: 199 g / Fat: 88 g
1060 kcal / 796 kcal / 792 kcal 1060 kcal / 796 kcal / 792 kcal
Macronutrient Percentage Macronutrient Percentage
Carbs: 40% | Protein: 30% | Fat: 30% Carbs: 50% | Protein: 25% | Fat: 25%
*Carbohydrate intake has been increased by 114 grams, reaching maintenance.
*Macro percentages are temporarily altered, creating a larger split on carbs.

*Calorie figures are used for example purposes.

The leptin hormone is highly reactive to glucose, so good sources of carbohydrates will
achieve a more functional surge than increasing proteins or fats. The goal of refeeds are
to regulate cravings/hunger levels while promoting fat loss.

REFEED | 48
REFEED FREQUENCIES

Refeed f requencies rely on several components such as an individuals body fat, muscle
mass, training regime, and diet status. One factor that should also be considered is
focusing on your body's needs. After several weeks on a diet, down several pounds, the
body will progressively start to feel flat, relatively low in energy, as it's asking for extra
calories to sustain body weight. This will be a good indicator to start allocating a refeed.

Refeed f requencies correlated with BF% (Rule of thumb)

M: 5-9% / W: 13-17%: 1 to 2 refeeds every 7 days.
M: 10-15% / W: 18-23%: 1 refeed every 6-12 days.
M: 15%+ / W: 23%+: 1 refeed every 12-14+ days.

The above diagram illustrates an estimation on when you should inquire a refeed. The
leaner the individual, the more periodic refeeds become. The body adapts much quicker
to caloric deficits at leaner stages. Short term overconsumption will accelerate fat loss
rates. For people who hold higher body fat, north of 15/23%, refeeds won't be needed as
f requent but should still be implemented to sustain optimal weight loss rates.

I recommend adding a refeed day 1.5-4 weeks after initiating a new diet program,
respective to your body fat percentage.

. If you're closer to a leaner level, implement refeed 1.5-2 weeks into your new diet.
. If you're at 15/23 body fat %+, implement refeed 2-4 weeks into your diet.

Use these surplus days on lacking muscle groups/training days, where you can take
advantage of the extra energy.

Refeed days aren't required but has been proven to assist with weight loss. I advise
using this tool to reset your metabolism, as you'll start to face plateaus. It will also
help psychologically as dieting can become mentally draining. Refeeds can be seen
as a reward system as you look forward to extra calorie consumption.

REFEED | 49
 Tracking
Not all food products contain nutrition
facts labels. Most vegetables, fruits, and
meats obtained from butchers will be
unlabeled.

Calories In such cases you can extract nutritional

information via food databases.

FOOD DATABASES

One popular option is MyFitnessPal. This trackable database can be accessed

through a mobile application which can be downloaded at Apple's app store or
Android's google play. You can also use a computer or laptop to gain access to their
website, https://www.myfitnesspal.com.

Another reliable source is the USDA Food Composition Databases, which can be
utilized directly off their website, https://ndb.nal.usda.gov/ndb/. This government-run
site offers a large comprehensive directory for unprocessed food sources, as-well as
foods from hundreds of manufacturers. If you're unsure of nutritional information for
certain foods, this is an excellent source to extract info and insert in MyFitnessPal for
tracking purposes.

These sites will offer most of the information provided by nutritional labels such as
caloric values, calories per serving, serving sizes, macronutrient/micronutrient
breakdowns, and ingredients lists.

MYFITNESSPAL

It's important to track your calorie intake to obtain peak results.

I highly recommend using MyFitnessPal to record daily food
consumption, particularly during weight loss phases. It's easy to over
consume calories, becoming one of the main reasons behind delayed
results.

For the most part, all of the key services offered by this application
is free of charge. There are a few extra features that can only be used
with payment, but in reality, it isn't necessary.

TRACKING CALORIES | 50
PERSONALIZE CALORIE AND MACRONUTRIENT GOALS

If you're initiating the application for the first time, you will need to go through the
'sign up' process using your email. Once settled in, the 'Diary' section will generally be
your go-to screen.

1.
Here you can obtain valuable information such as

. Daily caloric goals

. How much calories have been consumed
. Remaining calories for the day
. What foods you have eaten

In this example, 323 calories have already been

consumed (eggs and oatmeal). 2,327 calories
remain from the total 2,650 daily caloric goal.

Before we start adding food into your food diary,

you'll need to personalize calorie intake
and macronutrient goals.

Begin by clicking the "More" tab at the

bottom right.

2.

A vast amount of adjustable settings will pop up.

Proceed and click the "Goals" tab.

3.

The goals setting lets you adjust many personal

variables.

To customize calorie and macronutrient intakes,

click the "Calorie, Carbs, Protein and Fat Goals"
tab, beneath 'Nutrition Goals'.

TRACKING CALORIES | 51
4.

Continue by selecting each variable and

personalize according to your computed
numbers.

SEARCH AND LOG FOODS

To search for foods, navigate back to the 'Diary' screen.

1. There are several ways to start logging foods into

your diary.

1. Select "Add Food" under each meal section.

2. You can also click the blue & white "+" tab
at the bottom center of the screen. You'll
then have a choice to add foods to any
meal you desire.

Note: You can add additional daily meals and

customize meal names by clicking the "More" tab.
Scroll down and select "Settings". Proceed by
clicking "Diary Settings" and then selecting
"Customize Meal Names".

2. After selecting a meal, you'll then have different

methods for searching foods.

1. You may manually search for foods in the

search bar.

2. You'll also have the ability to scan barcodes.

The app will extract nutritional information
upon scanning which you'll then accept
towards your diary. This method is quick
but only useful if you have a food label
with a barcode available.

3. A history of previous used foods are also

available for quick access.

TRACKING CALORIES | 52
3.
When searching for foods via the search bar,
you'll draw dozens to hundreds of results. Try to
be as accurate as possible when selecting a food
source. Many foods are inputted by users and will
offer incorrect information.

I've searched Whole Grain Cheerios and the app

returned a large number of results. A green
check displays verified foods by MyFitnessPal.
These options are usually accurate.

If you're searching unlabelled foods, you'll receive

wide ranges of results. Many will be inaccurate.
You may use the USDA website to compare
nutritional values if you want to increase accuracy.
I also provided a directory in this eBook.

4.

Proceed and select an option.

I selected the top verified Cheerios option.

I double checked with the actual food label and
this is 100% accurate.

Adjust the serving size according to what you'll

consume. Proceed and click the check mark at
the top right to add to your meal.

5.

Navigate back to the "Diary" screen.

Here you'll see that the selected cheerios option

was logged to Meal 1, adding 100 calories. This will
be deducted from your total calories.

Note: You can click on each food to obtain

nutritional values and insights.

TRACKING CALORIES | 53
MACRONUTRIENT GOALS AND PERCENTAGES

NUTRIENT GOALS

To view your daily progress and nutrient goals,

click the "More" tab. Then select "Nutrition".

The "Nutrients" section will display your overall

daily progress. It will show your micro and
macronutrient goals, alongside how much you
have consumed, and how much are remaining.

Note: The "Calories" section provides caloric values

according to each meal. It dissects how much
percentage each meal offers towards your total
calorie intake.

MACRONUTRIENT RATIOS

"Macros" presents your macronutrient split in

percentages. It displays your goals and your
current consumption.

You can click on a macronutrient to view more

information regarding that particular selection.
It will indicate how much of that nutrient you are
intaking per meal, as well as your daily goal.

Keep an eye out for these two sections as you eat during the day. These will give you a
comprehensive outlook of what nutrients need to be consumed to hit your goals.
You can input foods several minutes before or after you eat your meals. If you've prepped
for the day, you can input all meals at the beginning of the day to save time. There's an
option where you can save recipes and meals so you can copy and paste for a later date.

Other than food intake, you may also choose to track weight training sessions,
cardiovascular activities, body weight, body measurements, as-well-as share statuses
with f riends.

Use this guide if you need assistance. These are the fundamentals needed to keep track
of food and calorie consumption with MyFitnessPal.

TRACKING CALORIES | 54
Measuring Accurate portion sizes are key for body
weight reduction. You need to properly

portion
measure food intakes, whether you're
meal prepping, or having a quick snack.

sizes
FOOD SCALES

A food scale will be the most precise way to measure portions and serving sizes. It will
display what 6 ounces of chicken breast actually looks like, as all this time you've
probably been guess-tracking as 4 ounces, leading to over-consumption.

There are different variations of scales. I recommend picking up a digital food scale.
These offer more precise readings when compared to mechanical spring scales.

Digital Food Scale Mechanical Food Scale

They're easier to read, weigh food using different units, and measure with better
precision. However, a mechanical scale will work as well. You can still obtain accurate
measurements but not as precise. Many will only offer single measuring units and
many times age can affect internal spring mechanisms, leading to misreadings.

MEASURING FOOD | 55
WEIGHING FOOD

Weighing food is simple. Instructions slightly vary depending on the type and brand,
but overall it is a similar procedure.

Begin by resetting the scale to zero. Digital scales will require clicking of
. the power button and waiting till "0" is displayed. Mechanical scales
usually have a knob which can be turned to the zero position

If you're weighing food with a container, place it empty on top of the

. scale. Most digital scales include a zero button. Select this option with
the container on top and the device will zero itself out. Follow the same
procedure with a mechanical scale but rotate the knob to zero.

Place food in the container. The scale will measure the weight of the
. food. Older models may require subtracting the weight of the
container from the total weight since a zeroing option isn't available.

WEIGH FOOD COOKED OR RAW?

A common question that's always asked is "Should I weigh my food cooked or raw?".
Food labels indicate the state of the foods which they're providing nutritional
information for. Many times the food source is raw. When shopping for packaged raw
chicken breast (meat) at a supermarket, the portion information is listed as uncooked.

If possible, weigh meat in its raw state to maintain accuracy while tracking food.
However, you can also measure once it's cooked. Meat will lose approximately 15-25%
of its weight and size when cooked, so measuring weight-for-weight, as the label
indicates, will lead to over-consumption.

To weigh cooked meat, measure the overall weight in its raw state. Once cooked, you
can divide the portions and adjust its nutritional value according to the label.

Example: If a raw package of chicken breast weighs 10 total ounces, when cooked it
may decrease to 8 ounces. You can then calculate the portion sizes accordingly. A
portion size of 5 oz raw chicken breast equates to 4 oz cooked.

MEASURING BY VOLUME

You can also measure certain foods and ingredients by volume. Keep in mind that
weighing food is the more precise method as many tend to overfill measuring utensils.

You can measure liquids, dry sources, sugar, salt, flour,

condiments, small fruits, fruit pieces, and so on,
with measuring cups. The difference between
weight and volume won't be substantial, particularly
during the beginning stages of your weight loss phase.
As you enter lower levels of body fat, or advance deeper
into your diet, progress may start to slow down.
I advise becoming more strict when measuring your
food and using food scales.

MEASURING FOOD | 56
MEAL SAMPLES Morning
Afternoon
Evening
Snacks
Protein Shakes
Meal Structures

MEAL SAMPLES | 57
meal samples MORNING MEALS

STEAK AND EGGS Sirloin Steak: 6 oz. – grilled

Egg Whites: 4 large – scrambled
556 Calories | 1g Carbs | 66g Protein | 29g Fats
Eggs: 1 Large – scrambled

Egg Whites: 6 large - scrambled

Eggs: 1 large - scrambled
Old Fashion Oatmeal: 3/4 cup
OATMEAL WITH Non Fat Milk: 1/2 – 1 cup
SCRAMBLED EGGS (Unsweetened Almond, Soy,
428 Calories | 44g Carbs | 37g Protein | 13g Fats Coconut or Rice Milk)
Water: Amount varies depending on
thickness/consistency preference

Old Fashion Oatmeal: 1/2 cup

Protein Powder: 1 scoop
Non Fat Milk: 1/2 – 1 cup
(Unsweetened Almond, Soy,
PROTEIN
PROTEIN OATMEAL
OATMEAL Coconut or Rice Milk)
355 Calories | 42g Carbs | 32g Protein | 7g Fats
Mixed Berries: ⁄ cup
Water: Amount varies depending on
thickness/consistency preference

Old Fashion Oatmeal: 1/2 cup

Egg Whites: 2 large

PROTEIN PANCAKES Eggs: 1 large

Protein Powder: 1 scoop
413 Calories | 33g Carbs | 47g Protein | 9g Fats
Water: 4-6 tbsp.
PAM or Nonstick Cooking Spray

Egg Whites: 4 large – Scrambled

ENGLISH MUFFIN Eggs: 1 large – Scrambled
TURKEY SAUSAGE Turkey Sausage Patty: 1

AND EGGS Whole Wheat English Muffin: 1

Shredded Cheddar Cheese (Fat Free): ⁄ cup
517 Calories | 31g Carbs | 43g Protein | 12g Fats
PAM or Nonstick Cooking Spray

FLAT OUT Protein Flat Bread: 1 wrap

Egg Whites: 4 large – scrambled
EGG
EGG &
& BACON
BACON Eggs: 1 large – Scrambled

PROTEIN
PROTEIN WRAP
WRAP Turkey Bacon: 1 slice
Red Peppers: ⁄ cup – chopped
495 Calories | 29g Carbs | 44g Protein | 11g Fats
Shredded Cheddar Cheese (Fat Free): ⁄ cup
PAM or Nonstick Cooking Spray

MEAL SAMPLES | 58
meal samples AFTERNOON MEALS

Chicken Breast: 6 oz. – grilled

RANCH CHICKEN WRAP Whole Wheat Tortilla Wrap: 1

Romaine Lettuce: 1 cup, shredded
450 Calories | 45g Carbs | 45g Protein | 10g Fats
Tomatoes: 1/2 cup, diced
Fat Free Ranch: 3 Tbsp

Multi Grain Wheat Bread: 2 slices

Tuna Fish: 1 can (in water)
Onions: ⁄ cup – chopped

TUNA SALAD SANDWICH Sweet Pickle Relish: 1 tbsp

Celery: 1 stalk – chopped
428 Calories | 50g Carbs | 36g Protein | 8g Fats Mayonnaise (Low Fat): 1 tbsp
Tomato: 2 slices
Lettuce: 2-4 green leaves

Chicken Breast: 6 oz. – grilled

Mixed Greens: 4 cups
Cucumber: ⁄ of a whole – sliced
GRILLED CHICKEN SALAD Cherry Tomatoes: 1 cup
621 Calories | 27g Carbs | 63g Protein | 28g Fats Feta cheese: 1/3 cup – crumbled
Sliced Almonds: ⁄ cup
Lemon Juice: 3 tbsp. – f reshly squeezed

Salmon: 8 oz. – Grilled

Quinoa: 1 cup – Cooked
SALMON QUINOA SALAD Avocado: 1/3 Cup (Cubed)
661 Calories | 51g Carbs | 44g Protein | 29g Fats Cherry Tomatoes: 1 cup
Onions: ⁄ cup – Chopped

Salmon: 8 oz. – Grilled

SALMON CEASAR SALAD
519 Calories | 40g Carbs | 55g Protein | 13g Fats
Romaine Lettuce Head: 3 cups
Cherry Tomatoes: 1 cup
Parmesan Cheese: ⁄ cup – Grated
Crouton: ⁄ cup
Caesar Dressing (Fat Free): 2 tbsp

Whole Wheat Bread: 2 slices

Turkey Breast: 6 slices
TURKEY BREAST Swiss Cheese: 1 slice

SANDWICH Lettuce: 2-4 green leaves

Tomato: 2 slices
435 Calories | 41g Carbs | 40g Protein | 14g Fats
Onion: 1 slice
Lite Honey Mustard: 2 tbsp

MEAL SAMPLES | 59
meal samples EVENING MEALS

Sirloin Steak: 8 oz. – grilled

STEAK, SWEET POTATOES Sweet Potatoes: 1 cup – boiled/baked

AND ASPARAGUS Asparagus: 8-10 spears – baked/steamed

Coconut Oil: 1 tbsp. (for cooking)
537 Calories | 33g Carbs | 51g Protein | 23g Fats
A1 Steak Sauce: 1 tbsp

Salmon: 6 oz. – baked

SALMON, Whole Grain Pasta: 1 cup – boiled
WHOLE GRAIN PASTA Asparagus: 8-10 spears – baked/steamed

AND ASPARAGUS Coconut Oil: 1 tbsp. (for cooking)

Lemon Juice: 2-3 tbsp. – f reshly squeezed
509 Calories | 52g Carbs | 42g Protein | 18g Fats
on salmon

GRILLED CHICKEN, Chicken Breast: 6 oz. – grilled

BROWN RICE AND Brown Rice: 1 cup

BROCCOLI Broccoli: 1 cup – steamed

PAM or Nonstick Cooking Spray
498 Calories | 53g Carbs | 61g Protein | 6g Fats

LEAN GROUND TURKEY, Ground Turkey (93% Lean/7% Fat): 8 oz.

WHITE RICE AND White Rice: 1 cup

GREEN BEANS Green Beans: 1 cup

529 Calories | 44g Carbs | 47g Protein | 16g Fats

GRILLED CHICKEN,
JASMINE RICE AND
Chicken Breast: 6 oz. – grilled
Jasmine Rice: 1 cup
BRUSSEL SPROUTS Brussel Sprouts: 1 cup
510 Calories | 54g Carbs | 57g Protein | 7g Fats

TILAPIA, Tilapia Fillet: 8 oz. – baked

Potatoes: 1 cup - boiled, mashed
MASHED POTATOES Carrots: 1/2 cup - chopped, baked

AND MIXED VEGGIES Asparagus: 8 spears – baked

Broccoli: ⁄ cup – baked
509 Calories | 54g Carbs | 51g Protein | 10g Fats Zucchini: ⁄ cup (sliced) - baked

MEAL SAMPLES | 60
meal samples SNACKS UNDER 300 KCAL

GREEK YOGURT Plain Nonfat Greek Yogurt: 1 cup

Blueberries: 1/2 cup
WITH MIXED BERRIES Blackberries: 1/2 cup
224 Calories | 34g Carbs | 25g Protein | 0g Fats Raspberries: 1/2 cup

COTTAGE CHEESE
WITH BANANAS
2% Low-Fat Cottage Cheese: 1 cup
Banana: 1 whole, sliced
285 Calories | 37 Carbs | 20 Protein | 5g Fats

SLICED APPLE &

PEANUT BUTTER Apple: 1 whole, sliced
Peanut Butter: 2 tbsp
270 Calories | 28g Carbs | 7g Protein | 16g Fats

TUNA ON Tuna Fish in Water: 1 can

RICE CAKES Rice Cakes: 3 cakes
Pinch of Salt and Pepper
225 Calories | 21g Carbs | 29g Protein | 3g Fats

AVOCADO/EGG Avocado: half, mashed

SALAD
Eggs: 1 large, boiled, mashed
Egg Whites: 2 large, boiled, mashed
223 Calories | 6g Carbs | 14g Protein | 16g Fats Pinch of Salt and Pepper

Green Grapes: 1/2 cup

FRUIT SALAD
218 Calories | 53g Carbs | 1g Protein | 4g Fats
Pineapple: 1/2 cup, chopped
Melon/Cantaloupe: 1/2 cup, diced
Kiwi: 1 whole, chopped
Strawberries: 1/2 cup, halves
Blueberries: 1/2 cup

MEAL SAMPLES | 61
meal samples SNACKS UNDER 300 KCAL

CELERY STICKS WITH Almond Nut Butter: 2 tbsp

ALMOND BUTTER Celery Stick: 5 (5 inch sticks)
225 Calories | 9g Carbs | 8g Protein | 18g Fats

RICOTTA CHEESE
TOAST
Low Fat Ricotta Cheese: 1/2 cup
Whole Wheat Bread: 2 slices, toasted
240 Calories | 30 Carbs | 20 Protein | 7g Fats

PISTACHIO &
CHEDDAR CHEESE Pistachios: 1/2 cup, with shells
Sharp Cheddar: 1 oz
260 Calories | 9g Carbs | 12g Protein | 22g Fats

Walnuts: 1/4 cup, halves/pieces

WALNUT Mixed Greens: 1 cup

Broccoli: 1 cup
VEGETABLE SALAD Cauliflower: 1 cup
300 Calories | 24g Carbs | 11g Protein | 18g Fats Cherry Tomatoes: 1 cup
Cucumber: 1 cup, sliced

CARROTS Baby Carrots: 6 oz (about 20 pieces)

WITH HUMMUS Hummus: 5 tbsp
245 Calories | 26g Carbs | 7g Protein | 13g Fats

WHOLE GRAIN Whole Grain Cheerios: 1 cup

Almond Milk Unsweetened: 1 cup
PROTEIN CEREAL Whey Protein Powder: 1 scoop
250 Calories | 24g Carbs | 28g Protein | 6g Fats Add water if desired

MEAL SAMPLES | 62
meal samples PROTEIN SHAKES

Vanilla Whey Protein Powder: 2 scoops

ALMOND Almond Milk Unsweetened: 1 cup

PROTEIN SHAKE Sliced Almonds: 1/4 cup

Water & Ice: Amount varies depending on
460 Calories | 15g Carbs | 55g Protein | 18g Fats
thickness/consistency preference

Vanilla Whey Protein Powder: 2 scoops

BANANA OATS Banana: 1 whole

Almond Milk Unsweetened: 1 cup
PROTEIN SHAKE Oatmeal: 1/4 cup
450 Calories | 48 Carbs | 52 Protein | 8g Fats Water & Ice: Amount varies depending on
thickness/consistency preference

CHOCOLATE Chocolate Whey Protein Powder: 2 scoops

Almond Milk Unsweetened: 1 cup
PEANUT BUTTER Peanut Butter: 2 tbsp

PROTEIN SHAKE Banana: 1/2

Water & Ice: Amount varies depending on
513 Calories | 27g Carbs | 56g Protein | 21g Fats
thickness/consistency preference

Vanilla Whey Protein Powder: 2 scoops

Almond Milk Unsweetened: 1 cup
TRIPLE BERRY Strawberries: 1/2 cup

PROTEIN SHAKE Raspberries: 1/2 cup

Blueberries: 1/2 cup
446 Calories | 37g Carbs | 55g Protein | 6g Fats Chia Seed: 1 tbsp
Water & Ice: Amount varies depending on
thickness/consistency preference

Vanilla Whey Protein Powder: 2 scoops

COCONUT MANGO Coconut Milk Unsweetened: 1 cup

PROTEIN SHAKE
581 Calories | 39g Carbs | 56g Protein | 20g Fats
Coconut Flakes Unsweetened: 2 tbsp
Mangos: 1 cup, pieces
Hemp Seeds: 2 tbsp
Water & Ice: Amount varies depending on
thickness/consistency preference

LOW FAT/CARB Whey Protein Powder: 2 scoops (desired flavor)

PROTEIN SHAKE Water & Ice: 1-2 cups + (Amount varies

depending on thickness/consistency preference)
260 Calories | 8g Carbs | 48g Protein | 0g Fats

MEAL SAMPLES | 63
 meal structure
The following pages exhibit formulated examples of sample meals being applied for a
day's worth of eating.

MEAL FREQUENCY
Included are variations based on different meal frequencies; 3 meals per day, 4 meals per
day, 5 meals per day, and 6 meals per day.

Be mindful that quantity alters portion sizes as more meals prepped per day equates in less
caloric dishes. A plan consisting of 3 daily meals involve larger volume, as opposed to eating 6
times a day, under the same total caloric circumstances. However, these variables can be
manipulated for preference. You can shift the majority of the caloric load towards a single
meal, resulting in lighter volume on other meal options. As long as calorie and macronutrient
needs are met, personalization has no limit.

In the sample structures, meals have been adjusted to offer similar amounts of calories,
benefiting from energy balance, while eliminating 'hunger feelings' as frequent as possible.

Protein shakes and snacks are accounted as meals, supplying generous amounts of calories
and macro sources, rich in vitamins and minerals. For the most part, they'll supply slightly
fewer calories, as they're meant to be consumed in between major meals.

MEAL TIMING
Preparing the body for exercise is key. Consume a meal 1 to 3 hours prior training,
time-respective to meal size. This meal needs to be macro balanced, particularly carb and
protein oriented. Protein allows the replenishment of essential amino acids, promoting
muscular recovery during training, while carbs will supply the greater portion of energy and
fuel.

If you're eating a large meal, 2 to 3 hours prior, implement complex carbohydrates. If you're
eating less than an hour within your workout, consume natural simple carbohydrates, in
moderation. Keep fat intakes moderate to low before training sessions. If fats are relatively
high, your body will work harder, slowly digesting fat sources, resulting in stomach aches while
performing exercises.

MEAL STRUCTURES | 64
After a training session, muscle tissues are in need of repair. A substantial amount of protein is
important. Carbohydrates are also vital as they'll refuel the body, replenishing low glycogen
storage. If you're consuming higher meal quantities per day, you have the ability to fit a quick
high-protein/moderate-carb meal immediately after your training, preferably a protein shake.
During this prompt meal, maintain fat intake moderate to low.

Depending on the time of day, you'll then consume a larger macro balanced meal, 1 to 3 hours
after if your schedule allows it. If it's a late night workout, and you have one meal remaining,
immediate consumption is recommended. Always replenish the body after exercise as your
goal is to switch from a catabolic to an anabolic state, allowing the body to build off consumed
nutrients, rather than breaking down its own tissues as a mean of energy.

RESTRICTED FEEDING WINDOW

If you're having issues with calorie deficits, sticking to an eating pattern may help you consume
below maintenance level. It forces your body to eat less, within a strict period, providing calorie
structure. Many people create a habit of eating from the time they wake up, till night time,
consuming a surplus of calories.

Construct a restricted feeding window around your schedule. Decide on a range, how many hours
per day you will consume all food. Off hours require periods of fasting, limiting calorie
consumption, not water intake. Remember, stay hydrated throughout the day.

This example portrays the 16/8

feeding window. Calorie
RESTRICED FEEDING WINDOWS EXAMPLES consumption begins at
12/12: 12 hour feeding window, 12 hour fast period 12pm and ends at 8pm.
14/10: 10 hour feeding window, 14 hour fast period Fasting period ranges
from 8pm-12pm.
16/8: 8 hour eating window, 16 hour fast period
Ranges are adjusted
according to your schedule.

The larger the fasting period, the stricter your feeding window. A 12 hour eating period is a very
manageable range and a great starting point. You may work your way down to smaller feeding
windows to control calorie intake. Design an eating pattern within this time, one you'll follow day
in and day out, allowing your body to adapt to shorter eating spans. Once your body is
programmed, it becomes second nature as the body already knows when to expect fuel. I must
say, initially it can be difficult adjusting to periods of fasting, especially if you're a person who likes
to eat multiple meals a day. Sacrifices have to be made such as extending 'breakfast' several hours
after your usual time.

There are more extreme outlines, dropping eating windows into the 4 hour range, very popular in
the intermittent fasting world. These are challenging and not for everyone. Many lifestyle
adjustments have to be made in order to follow these tight eating structures.

SAMPLE MEAL STRUCTURES

The following plans are set as samples, personalized for individuals who are placed on caloric
restrictions of 1650 kcal, 2150 kcal, 2650 kcal, and 3150 kcal.
Macronutrient ratios consist of 40% carbohydrates, 30% protein, and 30% fats.
Macronutrient goals are provided under each report, in grams.

Meals will require adjustments to meet personal caloric needs. These are just structured
guidelines, highlighting the changes in meal volumes due to calorie intakes and meal
frequencies. All meals are to be eaten according to personal schedule. 'Snacks' and protein
shakes are consumed in desired sequence, in fitment of personal schedule.

MEAL STRUCTURES | 65
sample meal structures 1650 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs 626 54g 30g 45g

Natural Peanut Butter, 2 tbsp

Whey Protein Powder, 0.5 scoop, 15g

Egg White, 3 large

Old Fashion Oatmeal, 0.75 cup, dry

Almond Milk Unsweetened, 1 cup

Egg, 1 large

MEAL 2 - Turkey Breast Sandwich / Apple 489 61g 12g 38g

Turkey Breast, 4 slices, 110 grams

Apple, medium, 0.5

Lite Honey Mustard, 1 tbsp

Swiss Cheese, 1 slice, 18g

Multi-Grain Bread, 2 slices, 43g

Romaine Lettuce, 4 leaves

Tomatoes, 2 slices

MEAL 3 - Lean Ground Turkey / White Rice / Green Beans 510 49g 12g 39g

Ground Turkey 93% Lean, 6 oz

White Rice, 1 cup, cooked

Green Beans, 1 cup, cooked

DAILY GOALS: 1650 165g 55g 124g

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu n with Eggs 486 23g 22g 46g

Egg White, 1 large

Egg, 1 large

Whole Wheat English Mu n, 1

Grilled Sirloin Steak, 4 oz

MEAL 2 - Salmon Quinoa Salad 599 53g 27g 33g

Avocado, 0.5 cup, cubed

Salmon Fillet, 4 oz

Quinoa, 1 cup, cooked

Red Onions, 0.25 cup, chopped

Cherry Tomatoes, 1 cup

MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts 394 57g 3g 34g

Brussel Sprouts, 1.5 cup

Jasmine Rice, 1 cup, cooked

Chicken Breast (boneless/skinless), 4 oz,

SNACK - Greek Yogurt / Mixed Berries 171 31g 0g 14g

Plain Greek Yogurt Fat Free, 0.5 cup

Blueberries, 0.5 cup

Blackberries, 0.5 cup

Raspberries, 0.5 cup

DAILY GOALS: 1650 165g 55g 124g

MEAL STRUCTURES | 66
sample meal structures 1650 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Oatmeal / Scrambled Eggs 394 44g 23g 29g

Egg White, 4 large

Old Fashion Oatmeal, 0.75 cup, dry

Egg, 1 large

Almond Milk Unsweetened, 1 cup

MEAL 2 - Ranch Grilled Chicken Wrap 403 42g 9g 39g

Chicken Breast (boneless/skinless), 5 oz

Whole Wheat Tortilla Wrap, 1

Fat Free Ranch Dressing, 2 tbsp

Tomatoes, 0.5 cup, diced

Romaine Lettuce, 1 cup, shredded

MEAL 3 - Tilapia / Mashed Potatoes 379 44g 7g 35g

Tilapia, 5 oz

Mashed Potatoes, 0.75 cup

Zucchini, 0.5 cup, sliced

Broccoli, 0.5 cup

Asparagus, 8 spears

Carrots, 0.5 cup, chopped

SNACK - Fruit Salad 133 33g 0g 2g

Strawberries, 0.25 cup, halves

Blueberries, 0.25 cup

Green Grapes, 0.5 cup

Melon Cantaloupe, 0.5 cup

Pineapple, 0.5 cup, chopped

PROTEIN SHAKE - Banana / Peanut Butter 280 11g 20g 20g

Whey Protein Powder, 0.5 scoop, 15g

Natural Peanut Butter, 2 tbsp

Almond Milk Unsweetened, 1 cup

DAILY GOALS: 1650 165g 55g 124g

MEAL STRUCTURES | 67
sample meal structures 1650 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap 278 25g 10g 24g

Turkey Bacon (thin/crispy), 2 slices

Whole Wheat Tortilla, 1

Egg White, 3 large

Egg, 1 large

MEAL 2 - Tuna Salad Sandwich 302 35g 3g 32g

Low Fat Mayonnaise, 1 tbsp

Whole Wheat Bread, 2 slices

Chunk Light Tuna in Water, 1 can

Celery, 0.25 cup, chopped

Sweet Pickle Relish, 1 tbsp

Onions, 0.25 cup, chopped

Tomatoes, 2 slices

Lettuce, 4 leaves

MEAL 3 - Chicken Breast / Brown Rice / Broccoli 346 44g 5g 32g

Brown Rice Medium Grain, 0.75 cup, cooked

Chicken Breast (boneless/skinless), 4 oz

Broccoli, 1 cup

SNACK 1 - Sliced Apple / Peanut Butter 285 33g 16g 8g

Natural Peanut Butter, 2 tbsp

Apple, medium, 1

SNACK 2 - Walnut Vegetables Salad 287 21g 18g 11g

Cherry Tomatoes, 0.5 cup

Walnut Halves/Pieces, 0.25 cup

Broccoli, 1 cup

Mixed Greens, 3 cups

Cucumber, 1 cup, sliced

Cauliflower, 1 cup

PROTEIN SHAKE - Oatmeal 150 7g 2g 25g

Almond Milk, 1 cup

Whey Protein, 1 scoop, 30g

DAILY GOALS: 1650 165g 55g 124g

MEAL STRUCTURES | 68
sample meal structures 2150 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs 813 68g 31g 70g

Egg, 1 large

Egg White, 6 large

Almond Milk Unsweetened, 1 cup

Whey Protein Powder, 1 scoop, 30g

Natural Peanut Butter, 2 tbsp

Old Fashion Oatmeal, 1 cup, dry

MEAL 2 - Turkey Breast Sandwich / Apple 619 77g 14g 49g

Apple, medium, 1

Lite Honey Mustard, 1 tbsp

Tomatoes, 2 slices

Romaine Lettuce, 4 leaves

Swiss Cheese, 1 slice, 18g

Turkey Breast, 6 slices, 165 grams

Multi-Grain Bread, 2 slices, 43g

MEAL 3 - Lean Ground Turkey / White Rice / Green Beans 688 71g 17g 52g

Green Beans, 1 cup, cooked

White Rice, 1.5 cup, cooked

Ground Turkey 93% Lean, 8 oz

DAILY GOALS: 2150 215g 72g 161g

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu n with Eggs 503 23g 22g 49g

Grilled Sirloin Steak, 4 oz

Egg, 1 large

Egg White, 2 large

Whole Wheat English Mu n, 1

MEAL 2 - Salmon Quinoa Salad 813 73g 34g 48g

Avocado, 0.5 cup, cubed

Red Onions, 0.25 cup, chopped

Cherry Tomatoes, 1 cup

Quinoa, 1.5 cup, cooked

Salmon Fillet, 6 oz

MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts 478 76g 3g 34g

Brussel Sprouts, 1 cup

Jasmine Rice, 1.5 cup, cooked

Chicken Breast (boneless/skinless), 4 oz

SNACK - Greek Yogurt / Mixed Berries 326 34g 11g 23g

Blueberries, 0.5 cup

Blackberries, 0.5 cup

Raspberries, 0.5 cup

Plain Greek Yogurt Fat Free, 1 cup

DAILY GOALS: 2150 215g 72g 161g

MEAL STRUCTURES | 69
sample meal structures 2150 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Oatmeal / Scrambled Eggs 548 44g 27g 37g

Coconut Oil, 1 tbsp

Almond Milk Unsweetened, 1 cup

Egg, 1 large

Egg White, 6 large

Old Fashion Oatmeal, 0.75 cup, dry

MEAL 2 - Ranch Grilled Chicken Wrap 435 42g 10g 45g

Fat Free Ranch Dressing, 2 tbsp

Whole Wheat Tortilla Wrap, 1

Tomatoes, 0.5 cup, diced

Romaine Lettuce, 1 cup, shredded

Chicken Breast (boneless/skinless), 6 oz

MEAL 3 - Tilapia / Mashed Potatoes 509 54g 10g 51g

Zucchini, 0.5 cup, sliced

Broccoli, 0.5 cup

Asparagus, 8 spears

Carrots, 0.5 cup, chopped

Mashed Potatoes, 1 cup

Tilapia, 8 oz

SNACK - Fruit Salad 218 53g 1g 4g

Blueberries, 0.5 cup

Strawberries, 0.5 cup, halves

Kiwi, 1, sliced

Melon Cantaloupe, 0.5 cup, diced

Pineapple, 0.5 cup, chopped

Green Grapes, 0.5 cup

PROTEIN SHAKE - Banana / Peanut Butter 393 26g 20g 32g

Banana, 1/2 a whole

Natural Peanut Butter, 2 tbsp

Almond Milk Unsweetened, 1 cup

Whey Protein Powder, 1 scoop, 30g

DAILY GOALS: 2150 215g 72g 161g

MEAL STRUCTURES | 70
sample meal structures 2150 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap 368 27g 16g 31g

2% Shredded Cheddar Cheese, 0.25 cup

Turkey Bacon (thin/crispy), 2 slices

Egg, 1 large

Egg White, 3 large

Whole Wheat Tortilla, 1

MEAL 2 - Tuna Salad Sandwich 414 53g 8g 34g

Low Fat Mayonnaise, 1.5 tbsp

Celery, 0.25 cup, chopped

Sweet Pickle Relish, 1 tbsp

Onions, 0.25 cup, chopped

Chunk Light Tuna in Water, 1 can

Tomatoes, 2 slices

Lettuce, 4 leaves

Multi Grain Bread, 2 slices, 43g

MEAL 3 - Chicken Breast / Brown Rice / Broccoli 465 56g 8g 47g

Chicken Breast (boneless/skinless), 6 oz

Broccoli, 1 cup

Brown Rice Medium Grain, 1 cup, cooked

SNACK 1 - Sliced Apple / Peanut Butter 285 33g 16g 8g

Apple, medium, 1

Natural Peanut Butter, 2 tbsp

SNACK 2 - Walnut Vegetables Salad 300 24g 18g 11g

Broccoli, 1 cup

Mixed Greens, 3 cups

Cucumber, 1 cup, sliced

Cherry Tomatoes, 1 cup

Cauliflower, 1 cup

Walnut Halves/Pieces, 0.25 cup

PROTEIN SHAKE - Oatmeal 255 25g 6g 28g

Old Fashion Oatmeal, 0.25 cup, dry

Almond Milk, 1 cup

Whey Protein, 1 scoop, 30g

DAILY GOALS: 2150 215g 72g 161g

MEAL STRUCTURES | 71
sample meal structures 2650 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs 993 74g 45g 81g

Old Fashion Oatmeal, 1 cup, dry

Natural Peanut Butter, 3 tbsp

Whey Protein Powder, 1 scoop, 30g

Almond Milk Unsweetened, 1.5 cup

Egg White, 6 large

Egg, 2 large

MEAL 2 - Turkey Breast Sandwich / Mango 823 99g 23g 62g

Multi-Grain Bread, 2 slices, 43g

Turkey Breast, 7 slices, 192 grams

Swiss Cheese, 2 slice, 38g

Romaine Lettuce, 4 leaves

Tomatoes, 2 slices

Lite Honey Mustard, 3 tbsp

Mango, 1.5 cup, pieces

MEAL 3 - Lean Ground Turkey / White Rice / Green Beans 790 93g 17g 55g

Ground Turkey 93% Lean, 8 oz

White Rice, 2 cup, cooked

Green Beans, 1 cup, cooked

DAILY GOALS: 2650 265g 88g 199g

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu n with Eggs 753 36g 31g 78g

Egg White, 5 large

Egg, 1 large

Whole Wheat English Mu n, 1

Grilled Sirloin Steak, 6 oz

MEAL 2 - Salmon Quinoa Salad 813 73g 34g 48g

Avocado, 0.5 cup, cubed

Red Onions, 0.25 cup, chopped

Cherry Tomatoes, 1 cup

Quinoa, 1.5 cup, cooked

Salmon Fillet, 6 oz

MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts 664 102g 5g 51g

Brussel Sprouts, 1.5 cup

Jasmine Rice, 2 cup, cooked

Chicken Breast (boneless/skinless), 6 oz

SNACK - Greek Yogurt / Mixed Berries 378 46g 13g 24g

Blueberries, 0.75 cup

Blackberries, 0.75 cup

Raspberries, 0.75 cup

Plain Greek Yogurt, 1 cup

DAILY GOALS: 2650 265g 88g 199g

MEAL STRUCTURES | 72
sample meal structures 2650 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Oatmeal / Scrambled Eggs 708 59g 34g 46g

Egg, 2 large

Almond Milk Unsweetened, 1.5 cup

Old Fashion Oatmeal, 1 cup, dry

Coconut Oil, 1 tbsp

Egg White, 6 large

MEAL 2 - Ranch Grilled Chicken Wrap 501 42g 11g 58g

Fat Free Ranch Dressing, 2 tbsp

Chicken Breast (boneless/skinless), 6 oz

Whole Wheat Tortilla Wrap, 1

Tomatoes, 0.5 cup, diced

Romaine Lettuce, 1 cup, shredded

MEAL 3 - Tilapia / Mashed Potatoes 564 64g 11g 52g

Mashed Potatoes, 1.25 cup

Zucchini, 0.5 cup, sliced

Broccoli, 0.5 cup

Asparagus, 8 spears

Carrots, 0.5 cup, chopped

Tilapia, 8 oz

SNACK - Fruit Salad 238 59g 1g 4g

Pineapple, 0.75 cup, chopped

Blueberries, 0.5 cup

Strawberries, 0.5 cup, halves

Kiwi, 1, sliced

Melon Cantaloupe, 0.5 cup, diced

Green Grapes, 0.5 cup

PROTEIN SHAKE - Banana / Peanut Butter 600 45g 29g 48g

Almond Milk Unsweetened, 1 cup

Whey Protein Powder, 1.5 scoop, 45g

Banana, 1

Natural Peanut Butter, 3 tbsp

DAILY GOALS: 2650 265g 88g 199g

MEAL STRUCTURES | 73
sample meal structures 2650 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap 476 29g 22g 41g

2% Shredded Cheddar Cheese, 0.5 cup

Egg White, 4 large

Turkey Bacon (thin/crispy), 2 slices

Egg, 1 large

Whole Wheat Tortilla, 1

MEAL 2 - Tuna Salad Sandwich 414 53g 8g 34g

Low Fat Mayonnaise, 1.5 tbsp

Celery, 0.25 cup, chopped

Sweet Pickle Relish, 1 tbsp

Onions, 0.25 cup, chopped

Chunk Light Tuna in Water, 1 can

Tomatoes, 2 slices

Lettuce, 4 leaves

Multi Grain Bread, 2 slices, 43g

MEAL 3 - Chicken Breast / Brown Rice / Broccoli 575 79g 8g 49g

Brown Rice Medium Grain, 1.5 cup, cooked

Chicken Breast (boneless/skinless), 6 oz

Broccoli, 1 cup

SNACK 1 - Sliced Apple / Peanut Butter 380 37g 24g 12g

Natural Peanut Butter, 3 tbsp

Apple, medium, 1

SNACK 2 - Walnut Vegetables Salad 300 24g 18g 11g

Broccoli, 1 cup

Mixed Greens, 3 cups

Cucumber, 1 cup, sliced

Cherry Tomatoes, 1 cup

Cauliflower, 1 cup

Walnut Halves/Pieces, 0.25 cup

PROTEIN SHAKE - Oatmeal 450 41g 8g 54g

Almond Milk, 1 cup

Old Fashion Oatmeal, 0.5 cup, dry

Whey Protein, 2 scoop, 60g

DAILY GOALS: 2650 265g 88g 199g

MEAL STRUCTURES | 74
sample meal structures 3150 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs 1128 90g 48g 96g

Whey Protein Powder, 1.5 scoop, 45g

Old Fashion Oatmeal, 1.25 cup, dry

Natural Peanut Butter, 3 tbsp

Almond Milk Unsweetened, 1.5 cup

Egg White, 6 large

Egg, 2 large

MEAL 2 - Turkey Breast Sandwich / Mango 967 112g 28g 73g

Mango, 2 cups, pieces

Swiss Cheese, 3 slices, 54g

Turkey Breast, 8 slices, 220 grams

Multi-Grain Bread, 2 slices, 43g

Romaine Lettuce, 4 leaves

Tomatoes, 2 slices

Lite Honey Mustard, 3 tbsp

MEAL 3 - Lean Ground Turkey / White Rice / Green Beans 982 99g 32g 67g

Avocado, 0.5, medium

Ground Turkey 93% Lean, 10 oz

White Rice, 2 cup, cooked

Green Beans, 1 cup, cooked

DAILY GOALS: 3150 315g 105g 236g

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu n with Eggs 813 47g 31g 80g

Grilled Sirloin Steak, 6 oz

Whole Wheat English Mu n, 2

Egg White, 5 large

Egg, 1 large

MEAL 2 - Salmon Quinoa Salad 1087 97g 48g 64g

Avocado, 0.75 cup, cubed

Quinoa, 2 cups, cooked

Salmon Fillet, 8 oz

Red Onions, 0.25 cup, chopped

Cherry Tomatoes, 1 cup

MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts 749 106g 7g 65g

Brussel Sprouts, 2 cups

Chicken Breast (boneless/skinless), 8 oz

Jasmine Rice, 2 cup, cooked

SNACK - Greek Yogurt / Mixed Berries 488 51g 19g 34g

Plain Greek Yogurt, 1.5 cups

Blueberries, 0.75 cup

Blackberries, 0.75 cup

Raspberries, 0.75 cup

DAILY GOALS: 3150 315g 105g 236g

MEAL STRUCTURES | 75
sample meal structures 3150 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Almond Nut Oatmeal / Scrambled Eggs 851 64g 46g 51g

Almond Nut Butter, 1.5 tbsp

Egg, 2 large

Almond Milk Unsweetened, 1.5 cup

Old Fashion Oatmeal, 1 cup, dry

Coconut Oil, 1 tbsp

Egg White, 6 large

MEAL 2 - Ranch Grilled Chicken Wrap 671 70g 15g 63g

Whole Wheat Tortilla Wrap, 2

Fat Free Ranch Dressing, 2 tbsp

Chicken Breast (boneless/skinless), 8 oz

Tomatoes, 0.5 cup, diced

Romaine Lettuce, 1 cup, shredded

MEAL 3 - Tilapia / Mashed Potatoes 619 74g 13g 53g

Mashed Potatoes, 1.5 cups

Zucchini, 0.5 cup, sliced

Broccoli, 0.5 cup

Asparagus, 8 spears

Carrots, 0.5 cup, chopped

Tilapia, 8 oz

SNACK - Fruit Salad 300 75g 1g 4g

Green Grapes, 0.75 cup

Blueberries, 0.75 cup

Melon Cantaloupe, 0.75 cup, diced

Strawberries, 0.75 cup, halves

Pineapple, 0.75 cup, chopped

Kiwi, 1, sliced

PROTEIN SHAKE - Banana / Peanut Butter 675 47g 30g 61g

Natural Peanut Butter, 3 tbsp

Almond Milk Unsweetened, 1.5 cups

Whey Protein Powder, 2 scoops, 60g

Banana, 1

DAILY GOALS: 3150 315g 105g 236g

MEAL STRUCTURES | 76
sample meal structures 3150 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap 684 54g 29g 56g

Whole Wheat Tortilla, 2

Egg White, 5 large

Egg, 2 large

2% Shredded Cheddar Cheese, 0.5 cup

Turkey Bacon (thin/crispy), 2 slices

MEAL 2 - Tuna Salad Sandwich 464 53g 8g 45g

Chunk Light Tuna in Water, 1.5 can

Low Fat Mayonnaise, 1.5 tbsp

Celery, 0.25 cup, chopped

Sweet Pickle Relish, 1 tbsp

Onions, 0.25 cup, chopped

Tomatoes, 2 slices

Lettuce, 4 leaves

Multi Grain Bread, 2 slices, 43g

MEAL 3 - Chicken Breast / Brown Rice / Broccoli 750 102g 10g 64g

Chicken Breast (boneless/skinless), 8 oz

Brown Rice Medium Grain, 2 cups, cooked

Broccoli, 1 cup

SNACK 1 - Sliced Apple / Peanut Butter 380 37g 24g 12g

Apple, medium, 1

Natural Peanut Butter, 3 tbsp

SNACK 2 - Walnut Vegetables Salad 390 26g 27g 13g

Walnut Halves/Pieces, 0.33 cup

Broccoli, 1 cup

Mixed Greens, 3 cups

Cucumber, 1 cup, sliced

Cherry Tomatoes, 1 cup

Cauliflower, 1 cup
PROTEIN SHAKE - Oatmeal 450 41g 8g 54g

Almond Milk, 1 cup

Old Fashion Oatmeal, 0.5 cup, dry

Whey Protein, 2 scoop, 60g

DAILY GOALS: 3150 315g 105g 236g

MEAL STRUCTURES | 77
 dietary
supplements
Dietary supplements are exactly what the name expresses. They exist to SUPPLEMENT
your nutrition. Many people believe that supplements are needed to increase muscle
mass or reduce body weight. In reality, they are not required and shouldn't be
prioritized over a well-balanced diet. You can lose body fat without supplementation if
you're following a nutritious diet plan, alongside an effective training regime.

RECOMMENDED SUPPLEMENTATION

There are instances where we turn to supplements for assistance, whether it's to
increase focus & energy levels, meet protein goals, accelerate metabolism, improve
performance, or one of the more popular, build muscle. In cases where your diet isn't
providing enough energy/nutrients to sustain physical activity, certain supplements
may be used.

The following are fundamental supplements that I have found effective during weight
loss phases. These can be beneficial in maintaining muscle mass, energy levels, and
performance, as you're placed under caloric restrictions.

WHEY PROTEIN POWDER

During cutting phases, optimal protein intakes are critical for muscle retention.
At times it may get a bit difficult to meet protein needs via food sources.
Implementing protein shakes in your diet will help reach those goals.

Whey protein powders are a great protein source as they digest very quickly,
repairing damaged muscle tissues. When selecting protein powders,
look for whey protein isolates and whey concentrates, on labels
and ingredient lists, to assure a highly concentrated whey
protein source. Make sure each scoop/serving provides
20 to 25 grams of protein, containing low amounts of fats
and carbohydrates.

An appropriate time to drink a protein shake is immediately after a workout

session. This will supply your muscles with the amino acids needed for proper
tissue recovery.

SUPPLEMENTS | 78
CREATINE MONOHYDRATE

Creatine is naturally found in food sources like poultry and red meat. When
reducing body weight, consuming enough meat can become difficult due to
calorie restrictions. You won't be able to meet optimal creatine dosages that help
increase overall training performances.

As you start supplementing creatine, initiate a loading

phase during the first 5 to 7 days, intaking 20 grams
throughout a day. This ensures a quick increase in
muscle creatine storage. Proceed by lowering intake
to 5 grams per day, before your workout, for 4 to 5 weeks
to sustain it's raised levels. These higher levels will
produce muscular energy, increasing muscular strength
and endurance, assisting resistance exercises and
overall training activities.

After this period, cycle off creatine for 2 to 3 weeks. Your body will begin to adapt to
elevated levels and stop its response. Excess amounts will be released through
urine. Cycling off will also relieve stress off the kidneys/liver. Make sure to select
products that are purely creatine monohydrate, containing no calories or any
macronutrients.

BCAA | BRANCHED CHAIN AMINO ACIDS

Branched chain amino acids consist of leucine, isoleucine, and valine. These are
part of essential amino acids required for development & growth. Muscle tissues
use BCAAs as a source of energy to fuel physical activities. These amino acids also
reduce fatigue, increasing endurance, while engaging in exercise and training
sessions. Proper overall intakes encourage protein build up in muscles, enhancing
muscle growth and muscular recovery.

I advise consuming approximately 5 grams of BCAAs

pre, and 5 grams post workouts to appropriately
benefit from its effects. Make sure to read labels and
each serving is providing you with L-Leucine,
L-Isoleucine, and L-Valine.

These supplements provide support towards nutrition and physical activity,

contributing in muscle retention during your weight loss journey. There are
dozens of other supplements available in the market but remember, more isn't
necessarily better. Many take products without understanding its effects.

Stick to the basics. These are here for assistance. Don't become fully
dependable on supplements. A balanced diet and proper training should
be priority.

SUPPLEMENTS | 79
FOOD DIRECTORY Fruits
Vegetables
Grains
Beans
Nuts
Dairy/Cheese
Seafood
Meats
Condiments

FOOD DIRECTORY | 80
 food directory
This database includes commonly consumed foods. Included are approximations
on serving sizes, caloric values, and macronutrient information. You may use this
as a reference when selecting and tracking foods.

Please note that nutritional values will vary according to food manufacturers.

FRUITS Serving Size Calories Carbs (g) Protein (g) Fats (g)

Apple, medium 1 80 22 0.5 0

Apricots, dried ⁄ cup 81 24 1.5 0
Apricot, f resh 1 17 4 0.5 0
Avocado 1 325 15 4 30.8
Banana, medium 1 110 29 1 0
Blackberries 1 cup 62 13.8 2 0.7
Blueberries 1 cup 85 21 1 0.5
Cantaloupe 1 cup 60 14.4 1.5 0.3
Cranberries, raw 1 cup 51 13.4 0.4 0.1
Dates 1 20 5 0.2 0
Grapef ruit, medium 1 60 15 1 0
Grapes 1 cup 62 15.8 0.6 0.3
Honeydew melon, diced 1 cup 61 15.5 0. 9 0.2
Kiwif ruit, medium 1 42 10 0.8 0.4
Mango, medium 1 130 35 1 0.5
Nectarine, medium 1 60 14.4 1 0.4
Orange 1 62 15.4 1.2 0.2
Papaya 1 cup 55 13.7 1 0.2
Peach, medium 1 59 14 1.4 0.4
Pear, medium 1 102 27 0.6 0.2
Pineapple, diced 1 cup 78 20.3 0.5 0.2
Plum 1 30 8 0 0
Prunes ⁄ cup 102 26.7 1.1 0.2
Raspberries 1 cup 64 14.7 1.5 0.8
Raisins, seedless ⁄ cup 125 32.8 1.4 0.2
Strawberries 1 cup 49 12 1 0
Tangerine, small 1 40 10 0.6 0.2
Watermelon ⁄ cup 46 11.6 0.9 0.2

FOOD DIRECTORY | 81
 VEGETABLES Serving Size Calories Carbs (g) Protein (g) Fats (g)

Artichoke, medium 1 50 13 4 0
Asparagus spears 5 20 3 2 0
Beans, green ⁄ cup 20 4 1 0
Bok Choy 1 cup 13 3 1 0.2
Broccoflower 1 cup 20 3.9 1.9 0.2
Broccoli 1 cup 31 6 2.6 0.3
Broccoli rabe 1 cup 10 1 1.5 0
Brussels sprouts 5 41 8.5 3.2 0.3
Cabbage, green/red 1 cup 17 4.1 0.9 0.1
Cabbage, savoy 1 cup 19 4.3 1.4 0.1
Carrots, chopped 1 cup 52 12.3 1.2 0.3
Cauliflower 1 cup 25 5.3 2 0.1
Celery, chopped 1 cup 16 1.4 0.7 0.1
Chard 1 cup 7 1.4 0.7 0.1
Chicory, chopped 1 cup 7 1.3 0.6 0.1
Collard greens, chopped 1 cup 12 2 1.1 0.2
Corn 1 cup 120 22 4 2
Cucumber 1 16 3.8 0 0
Eggplant, cubes 1 cup 33 8 1 0
Endive, chopped 1 cup 8 1.7 0.6 0.1
Greens, mixed 1 cup 20 3 2 0
Jicama 1 cup 46 11 1 0
Kale, chopped 1 cup 33 6 2.9 0.6
Lettuce, romaine, chopped 1 cup 8 1.6 0 0.1
Mushroom, portobello 1 cup 22 3.3 3.1 0.3
Okra 1 cup 33 7.4 1.9 0.2
Onions, chopped 1 cup 64 14.9 1. 8 0.2
Onions, green (scallions) 1 cup 32 7.3 1.8 0
Peas, green 1 cup 111 19.7 7.5 0.5
Pepper, green/red 1 cup 40 9.6 1.4 0.2
Peppers, jalapeno, sliced 1 cup 26 5.8 0.8 0.3
Pumpkin 1 cup 30 7.5 1.2 0.1
Radishes 6 5 1 0.2 0.1
Rhubarb 1 cup 26 5.5 1.1 0.2
Spinach, raw 1 cup 7 1.1 0.9 0.1
Squash, acorn, cubes 1 cup 56 14.6 1.1 0.1
Squash, butternut, cubes 1 cup 63 16.4 1.4 0.1
Squash, summer, medium 1 32 7 2.4 0.4
Squash, zucchini, medium 1 33 6 2.4 0.6
Sweet Potato 1 cup 114 27 2.1 0.1
Tomatillos, medium 1 11 2 0.3 0.3
Tomato, plum 1 11 2 1 0
Tomatoes, canned 1 cup 78 9 2 0.3
Tomatoes, cherry 1 cup 27 6 1 0.3
Tomatoes, sun dried 1 cup 139 30 7.6 1.6
Turnips 1 cup 36 8.4 1.2 0.1
Watercress 1 cup 4 0.4 0.8 0
White Potato 1 cup 132 15.4 1.4 0.1

FOOD DIRECTORY | 82
 GRAINS Serving Size Calories Carbs (g) Protein (g) Fats (g)

Bulgur Wheat, cooked 1 cup 154 34 5.6 0.4

Brown Rice, 1 cup 218 45.8 4.5 1.6
medium grain cooked
Cornmeal, 1/4 cup 110 23.5 2.5 1.1
whole grain, yellow
Couscous, cooked 1 cup 176 36.5 6 0.3
Hominy, cooked 1 cup 120 20 4 0
Kasha, cooked 1 cup 155 33.5 5.7 1
Millet, cooked 1 cup 207 41.2 6.1 1.7
Oat Bran, raw 1 cup 231 62.2 16.3 6.6
Pearled Barley, cooked 1 cup 193 44.3 3.5 0.7
Quinoa Grain, dry 1/4 cup 170 29 6 2.5
White Rice, cooked 1 cup 236 45.9 4.3 3.3
Wheat Germ Toasted 1 tbsp 60 8 4 1.5
Wild Rice, cooked 1 cup 166 35 6.5 0.6

BEANS Serving Size Calories Carbs (g) Protein (g) Fats (g)

Baby Lima Beans 1/2 cup 90 17 6 0

Black Beans 1/2 cup 110 19 7 1
Black Eyes Peas 1/2 cup 100 18 6.5 0.5
Chickpea Beans 1/2 cup 143 27.1 5.9 1.4
Hummus 2 tbsp 70 4 2 5
Lentils 1/2 cup 115 20 9 0.4
Navy Beans 1/2 cup 130 22 8 1.5
Pink Beans 1/2 cup 80 16 5 0.5
Pinto Beans 1/2 cup 103 18.3 5.8 1
Red Kidney Beans 1/2 cup 110 20 8 0.1
Soy Beans 1/2 cup 100 9 8 3

NUTS Serving Size Calories Carbs (g) Protein (g) Fats (g)

Almond Butter 2 tbsp 210 6 7 18

Almonds, whole 1/4 cup 170 6 6 15
Chestnuts 6 124 26.7 1.6 1.1
Hazelnuts, chopped 1/4 cup 190 5 6 18
Macadamia Nuts, pieces 1/4 cup 210 4 3 21
Peanut Butter 2 tbsp 190 7 8 16
Peanuts 1/4 cup 160 5 7 14
Pecans, halves 1/4 cup 204 3.8 2.3 19.7
Pine Nuts 1/4 cup 200 4 4 21
Pistachios 1/4 cup 170 8 6 14
Pumpkin Seeds 1/4 cup 121 1.5 6.1 9.8
Sunflower Seeds 1/4 cup 113 5.3 4.5 8.3
Walnuts, halves 6 78 1.7 1.9 7.8

FOOD DIRECTORY | 83
 DAIRY/CHEESE Serving Size Calories Carbs (g) Protein (g) Fats (g)

Blue Cheese, crumbled 1/4 cup 100 1 6 8

Butter 1 tbsp 102 0 0.1 12
Buttermilk, 1% low-fat 1 cup 120 15 10 3
Cheddar Cheese, shredded 1/4 cup 110 1 6 9
Cream Cheese 1 tbsp 49 0.6 0.9 5
Creamed Cottage Cheese, 1/4 cup 55 2 6.2 2.5
small curd
Feta Cheese, crumbled 1/4 cup 70 1 5 6
Fontina Cheese, shredded 1/4 cup 105 0.4 7 8.5
Goat Cheese 1/4 cup 164 0.6 11.4 13
Half and Half Cream 1 tbsp 20 0.6 0.4 1.7
Heavy Whipping Cream 1 tbsp 50 1 0 5
Milk, 2% 1 cup 124 12 8 4.9
Milk, whole 1 cup 150 12 8 8
Monterey Jack Cheese, 1/4 cup 100 1 6 8
shredded
Mozzarella Cheese, 1/4 cup 90 1 6 7
whole milk shredded
Muenster Cheese, sliced 1 60 1 5 5
Parmesan Cheese, sliced 1/4 cup 110 1 9 8
Provolone Cheese, diced 1 60 0 6 5
Ricotta Cheese, whole milk 1/4 cup 100 6 5 7
Sour Cream 1 tbsp 23 0.3 0.2 2.4
Swiss Cheese, sliced 1 70 0 5 5
Whipped Butter 1 tbsp 80 0 0 9
Yogurt, Greek, plain 1 cup 190 8 18 10
Yogurt, Greek, plain, 1 cup 120 7 23 0
fat f ree
Yogurt, plain 1 cup 150 11 8 8
Yogurt, plain, fat f ree 1 cup 120 19 11 0
American Cheese, slice 1 60 2 3 4.5

EGGS Serving Size Calories Carbs (g) Protein (g) Fats (g)

Egg, large 1 78 0.6 6 5

Egg, white 1 17 0.2 3.6 0
Egg, Yolk 1 59 0.4 2.8 5

FOOD DIRECTORY | 84
 SEAFOOD Serving Size Calories Carbs (g) Protein (g) Fats (g)

Anchovies, canned in oil 1 can 95 0 13 4.4

Bluefish 6 oz 270 0 43.7 9.3
Catfish 6 oz 180 0 31.4 4.8
Cod 6 oz 180 0 38 1
Crab Meat 6 oz 162 0 32 2.6
Lobster 6 oz 167 2.2 35 1
Mackerel 6 oz 519 0 31 43
Mussels 6 oz 292 12 40 7.6
Oysters 6 oz 338 20 14 22
Salmon 6 oz 312 0 34 18
Scallops 6 oz 182 3.9 27.7 5.4
Scrod 6 oz 135 0 30 2
Shrimp 6 oz 168 0 36 2
Snapper 6 oz 218 0 44 3
Squid 6 oz 209 7 35.3 3.1
Trout 6 oz 240 0 34 10
Tuna, fillet 6 oz 220 0 50 0.5
Tuna, canned, oil 1 can (5 oz) 140 0 22 5
Tuna, canned, water 1 can (5 oz) 100 0 22 0

MEATS: POULTRY, BEEF, PORK & DELI

POULTRY Serving Size Calories Carbs (g) Protein (g) Fats (g)

Chicken Breast, boneless 6 oz 197 0 38 5

Chicken Thigh 6 oz 240 0 31.5 13.5
Chicken Thigh, 6 oz 270 0 43.7 9.3
boneless
Chicken Thigh, 6 oz 210 0 33 6.7
boneless, skinless
Chicken Wing 1 wing 99 0 9.1 6.6
Chicken, ground 6 oz 374 0 40.2 22
Chicken Sausage 1 (3 oz) 110 0 13 7
Duck Breast, 6 oz 238 0 48 5
boneless, skinless
Turkey Breast, 6 oz 193 1 34 6
boneless, skinless
Turkey, ground, 6 oz 255 0 31.5 12
93% Lean / 7% Fat
Turkey, ground 6 oz 330 0 28.5 25.5
85% Lean / 15% Fat

FOOD DIRECTORY | 85
 BEEF Serving Size Calories Carbs (g) Protein (g) Fats (g)

Beef Brisket 6 oz 563 0 44 41.7

Beef Chuck 6 oz 390 0 31.5 28.5
Beef Eye Round 6 oz 308 0 46.5 12
Beef Short Ribs 6 oz 518 0 43.5 37.9
Beef Tenderloin 6 oz 420 0 33.4 33.4
Beef, ground, chuck 6 oz 435 0 28.5 34.5
Beef, ground, round 6 oz 360 0 31.5 25.5
Calf Liver 6 oz 240 0 34.5 7.5
Chuck Eye Boneless Steak 6 oz 470 0 42 34
Corned Beef Brisket 6 oz 426 0 30 32
Cubed Steak 6 oz 414 0 46 24
Prime Rib 6 oz 680 0 38 58
Rib Eye Steak 6 oz 460 0 42 32
Roast Beef, slice 10 (100g) 110 0 17 3.4
Shell Steak 6 oz 528 0 44 38
Sirloin Steak 6 oz 414 0 46 24
Skirt Steak 6 oz 404 0 42 24

PORK Serving Size Calories Carbs (g) Protein (g) Fats (g)

Bacon 1 43 0.1 3 3.3

Canadian Bacon 1 44 0.5 6 2
Ground Pork 6 oz 478 0 41.4 33.4
Ham, boneless 6 oz 303 0 39 15
Pancetta 2 oz 140 0 6 15
Pork Chop 1 chop 505 0 52 31
Pork Loin 6 oz 412 0 46 24
Pork Sausage 3 oz 277 1 12 24
Pork Spareribs 6 oz 474 0 26 42
Pork Tenderloin 6 oz 244 0 44 6

LAMB Serving Size Calories Carbs (g) Protein (g) Fats (g)

Lamb, ground 6 oz 482 0 42 34

Lamb Rib Chops, chop 1 (54g) 165 0 15 11
Lamb Shoulder 6 oz 222 0 34.2 9
Lamb Stew Meat 6 oz 380 0 58 15
Leg of Lamb 6 oz 438 0 44 28

SLICED DELI MEATS Serving Size Calories Carbs (g) Protein (g) Fats (g)

Beef Bologna, slice 1 (30g) 90 1.3 3.3 7.8

Beef Salami, slice 1 (28g) 74 0.5 3.6 6.3
Beef Pastrami 3 oz 180 1.5 15.7 12
Deli Ham, slice 1 (23 g) 23 0 3.9 0.8
Turkey Bologna, slice 1 (31 g) 70 3 4 5
Turkey Breast, slice 1 (28g) 32 2.2 3.9 0.8

FOOD DIRECTORY | 86
CONDIMENTS, SAUCES, OILS & DRESSINGS
Serving Size Calories Carbs (g) Protein (g) Fats (g)

Balsamic Vinaigrette 1 tbsp 35 1.8 0.1 3.1

Balsamic Vinegar 1 tbsp 14 2.7 0.1 0
Barbeque Sauce 1 tbsp 29 7 0.1 0.1
Blue Cheese Dressing 1 tbsp 73 0.7 0.2 7.7
Canola Oil 1 tbsp 124 0 0 14
Capers 1 tbsp 2 0.4 0.2 0.1
Caesar Salad Dressing 1 tbsp 81 0.5 0.3 8.5
Chili Powder 1 tsp 7.6 1.3 0.4 0.4
Cider Vinegar 1 tbsp 3.1 0.1 0 0
Corn Oil 1 tbsp 122 0 0 14
Cranberry Sauce 1 tbsp 26 6.7 0 0
Cumin 1 tsp 7.9 0.9 0.4 0.5
Dijon Mustard 1 tsp 3.1 0.3 0.2 0.2
Dill Pickle 1 6.7 1.3 0.4 0
Fish Sauce 1 tbsp 6.3 0.7 0.9 0
French Salad Dressing 1 tbsp 35 3 0 2.5
Garlic 1 clove 4.5 1 0.2 0
Ginger, Root 1 tbsp 4 0.9 0.1 0
Ginger Salad Dressing 1 tbsp 40 1 0.5 3.5
Gravy 1/4 cup 25 3 1 1
Hollandaise Sauce 1 tbsp 82 0.6 0.8 9
Honey 1 tbsp 64 17 0.1 0
Honey Mustard 1 tbsp 69 3.4 0.1 6
Horse Radish 1 tsp 2.4 0.6 0.1 0
Italian Salad Dressing 1 tbsp 35 1.8 0.1 3.1
Jam 1 tbsp 56 14 0.1 0
Jelly 1 tbsp 56 14 0.1 0
Ketchup 1 tbsp 17 4.7 0.2 0
Maple Syrup 1 tbsp 52 13 0 0
Marinara Sauce 1/4 cup 33 4.9 0.9 1
Mayonnaise 1 tbsp 94 0.1 0.1 10
Miso Paste 1 tbsp 34 4.3 2.2 1
Olives, black 1 olive 4.4 0.2 0 0.4
Olives, green 1 olive 3.9 0.1 0 0.4
Olive Oil 1 tbsp 119 0 0 14
Pesto Sauce 1 tbsp 78 1 2.8 7.1
Pickle Relish 1 tbsp 20 5.3 0.1 0.1
Ranch Salad Dressing 1 tbsp 64 0.9 0.2 6.5
Rice Vinegar, seasoned 1 tbsp 12 3 0 0
Salsa, green 1 tbsp 5.5 0.9 0.2 0.1
Sesame Oil 1 tbsp 120 0 0 14
Sherry Vinegar 1 tbsp 2 0.9 0 0
Soy Sauce 1 tbsp 8.5 0.8 1.3 0.1
Soybean Oil 1 tbsp 120 0 0 14
Sweet & Sour Sauce 1 tbsp 26.5 6.5 0 0
Tahini 1 tbsp 8 3.2 2.6 8
Tartar Sauce 1 tbsp 31.5 2 0.1 2.5
Teriyaki Sauce 1 tbsp 16 2.8 1.1 0
Thousand Island Dressing 1 tbsp 57 2.2 0.2 5.5
Tomato Sauce 1/4 cup 20 5 0 0
Worcestershire 1 tbsp 13 3.3 0 0

FOOD DIRECTORY | 87
BREADS, ROLLS, CRACKERS, CEREALS, SNACKS
Serving Size Calories Carbs (g) Protein (g) Fats (g)

Bagel, medium 1 (105 g) 277 55 11 1.4

Biscuit 1 (60g) 212 27 4.2 9.8
Cheerios 1 cup 100 20 3 2
Cornbread 1 (65g) 173 28 4.4 4.6
Cornflakes 1 cup 100 24 2.1 0.1
Crackers, butter 1 (3.3g) 16 2.1 0.2 0.8
Crackers, soda 1 (3g) 13 2.2 0.3 0.3
Cream of Wheat 1 cup 132 26 4.4 0.8
Croissant 1 (67g) 272 31 5.5 14
English muffin 1 (57g) 134 26 4.4 1
Honey Bunch Oats 1 cup 160 33 2.7 2
Italian Bread, slice 1 (20g) 54 10 1.8 0.7
Muffin, medium 1 (113g) 424 60 5.1 18
Oatmeal 1/2 cup 150 27 5 3
Pita Bread 1 (60g) 165 33 5.5 0.7
Popcorn 1 cup 98 11 1 5.8
Potato Chips 15 (28g) 160 15 2 10
Pretzels 5 (28g) 110 21 3 1
Pumpernicker Bread, slice 1 (32g) 80 15 2.8 1
Raisin Bran 1 cup 190 46 5 1
Raisin Bread, slice 1 (26g) 71 14 2.1 1.7
Rye Bread, slice 1 (32g) 83 15 2.7 1.1
Sourdough Bread, slice 1 (64g) 174 33 6.9 1.5
Tortilla, corn 1 (24g) 52 11 1.4 0.7
Tortilla Chips 10 (30g) 140 20 2.1 6.2
Wheat Bread, slice 1 (29g) 77 14 3.1 0.9
White Bread, slice 1 (37g) 98 18 3.3 1.2
Whole Grain Bread, slice 1 (32g) 81 14 4 1.1

FOOD DIRECTORY | 88