NUTRITION GUIDELINES 2.0

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1 NUTRITION GUIDELINES 2.0 A GUIDE TO DIET CORRECTION BY DAN FITTS

2 Intro. The thing with nutrition it is very easy to do the things I m going to suggest. It is also very easy not to do them. Which is why it important to have a mindset strong enough to follow through on whatever direction you plan to go with your training and nutrition. The reality is with most diet plans if you follow it. You will get a result. Even if it is not the ideal one for you. The same as if you ate shit food all day long, you will get a result. Just not the one you are after. So lets keep this as basic as possible. Because it is easy as that. These are just guidelines I don t provide meal plans for people, make them count macros or keep following the same thing over and over. This is just a basic foundation that I want you to implement, then review and see how it effects your body composition, energy levels and see if you can fit it into your lifestyle. Preparation. The reason I made the shopping list so brief, is these are common regular foods that most people enjoy and you can build a great healthy physique from once you have implemented these basic foods, preparing them, eating them consistently around your lifestyle and then finally starting to notice changes. That s when you can start experimenting with different types of foods, whether you want to serious muscle or lose a lot of fat. You re going to make much faster progress in the long run if you take the time to track what you eat record the process and make slight changes as you need to.

3 Shopping list. Protein sources Low carb protein powder Chicken Breast Fresh Fish - Canned Salmon or Tuna Carb Sources Sweet Potato Rice Fat Sources Flax seed oil Walnut oil Organic peanut butter Vegetables Broccoli Cauliflower Eggplant Mushrooms Kale Fruits Apples Grapefruit Condiments Tumeric Low Sodium Seasoning Lean Beef Turkey Breast Eggs or Liquid Egg Whites Oats (natural) Yams Almonds / Walnuts Egg yolks Olive oil Asparagus Cucumber Celery Spinach Peppers Fresh or Frozen Berries Watermelon Low Sodium Soy Sauce I would suggest throwing out anything in your house that is not on this list particularly sweets, junk, processed food. You will be surprised how easily you consume this stuff unconsciously if it just laying around. Not to mention it s tempting.

4 Your plan. Ok so once you have been shopping and prepared (and thrown all the shit out of your house). It s time to start cooking and eating consistently and making life as easy as possible for yourself. (When life gets in the way food is the first thing to go out the window.) We will begin with the average day looking like this. Breakfast - Oats, water, protein power. Or 6 Egg Omelette with Condiment of choice. Lunch Carb Source of Choice Eg Turkey Breast w/ Sweet Potato and Asparagus Dinner Carb Source of Choice Eg Turkey Breast w/ Sweet Potato and Asparagus Snacks Nuts - Protein Shake Fruit or Veg Lean Meats Hardboiled Eggs The image to right is so BASIC, but that is how basic eating should be, but it has been over complicated.

5 Low activity days Breakfast 6 Egg Omelette with Condiment of choice. Or Smoothie of Protein Powder - 4 Eggs Water Lunch Eg Turkey Breast w/ Asparagus Dinner Eg Turkey Breast w/ Asparagus Snacks Nuts - Protein Shake Veg Lean Meats Hardboiled Eggs Now these low activity days look very similar to the other days but they are massively reduced in carbohydrates which will increase fat loss, but also reduce energy. I recommend these on less active days (hence the name). For example I would do them on rest days, or smaller muscle group days like arms, chest, etc. So the thing with good food is, no matter how good you prepare it or how good it makes you feel. Without sugars and other processed chemicals. You won t binge on these foods or have the uncontrollable desire to have more. If you feel you need to add a meal, do that, if you feel you need to snack, do that? Learn to read your body so you know when you need to eat and you know when you don t.

6 We have such a powerful connection with our bodies and our minds we have forgotten how to use that to fuel our bodies correctly. Eg when we need energy we reach for sugar another popular myths guys bulking, just eat too much junk and end up fat. With a regularly training schedule and a busy life, 3 meals will not be enough for some people that s fine, add more food as you feel YOU need to, if you fill fuller, stronger and starting growing some muscle of time excellent, but if you start to put on body fat it could either be from eating the wrong food or just simply not training hard enough. Then other people will have busy schedules and only have time to have two large meals which can work as long as you stick to the types of food required and your training. Remember when you learned to drive, you were shown how that person drives, follows the rules, sets the car up. Over time you learned how you prefer, the type of car you like to drive, what works best for you. Eating, Training, Mindset. Its all relatively the same. Get a basic structure from someone who has done what you want, then once you have started to get results, you feel confident and understand what you are doing. Then you can start to use your bodies intuition on what it needs. Vitamins, supplements and water. Coffee? Black Coffee and Green Tea are fine, green tea is actually a natural diuretic which helps you shed water weight and has been shown to speed up metabolism try to limit them then no more then 3 day. Water. 3 Litres a day should be sufficient depending on your

7 activity and climate. Purchase a BPA free drink bottle to help you keep track and remind yourself to drink more water. Supplements. Lets face it there is 100s you could use. But we are going to keep it basic. I am going to suggest- A good multivitamin Fish oil tablets Magnesium An immune booster A good pre-workout supplement and a WPC or WPI protein powder. Read the labels and follow the directions on all products. Cheat Meals. Train hard, work hard, eat well. But have fun man - that is what life is about. I don t mean eat 4 pizzas on the weekend or go on a bender and eat McDonald s all the next day. In a perfect world. They wouldn t happen. But we are not robots. Try to go as long as possible seeing your goal, knowing your game plan, knowing your why. If these are necessary schedule them in. No more then once a week (during a challenge period). Structure. Use this link to find your macros be honest about your current situation and lifestyle. This will give protein, fats and carbohydrate totals you can then log in my fitnesspal, which will give you some frame work on how to eat until it becomes second nature. Post any questions or tips in the DFP page. Our lives are a sum total of the choices we have made. - Wayne Dyer