Example of a PRE –3 p.m. Meal and a POST –3 p.m. Meal

Pre–3 p.m :-

A palm-sized amount of grilled chicken breast, chopped, and a palm sized serving of boiled or steamed brown rice, served with a fist-sized amount of mushrooms, lettuce, and cucumber, topped with a tablespoon of salsa.

Post–3 p.m :-

A palm-sized serving of grilled lean fish with broccoli, mushrooms, and peppers, sauteed with a tablespoon of soy sauce. Please remember one of the most important factors of the nutrient plan: if it is not included in the approved Foods table on page 120, assume you cannot eat it. Deli meat is not included, so assume you cannot eat it; the same goes for fruit, milk, breakfast bars, cereals, nuts, and so on. Sticking to the foods you see in the table will ensure that you achieve a jaw-dropping transformation in just twelve weeks. The distinguishing factor between healthful eating and transnational eating is the calorie content and the form the calories come in. Fruit contains a sugar, which is much better than table sugar, but it is still a fast-burning crabs that needs to be burned off.

Milk and most dairy products contain another sugar, which is another calorie source you don’t want to be burning off while you are on the treadmill. You should instead be burning off body fat. If you can’t imagine your life without fruit or dairy products for twelve weeks, you can try a few of my emergency exceptions: for dairy, try a serving of high-quality Greek yogurt, such as Fage, or fat free cheese; for fruit, an apple or a few chunks of pineapple. To produce maximum results, I recommend avoiding these foods or using them to fulfill only the most intense of cravings. Please check out the Approved Foods table and get to know the foods that are going to help you build and sculpt your brand-new body. I believe in a straightforward, simple approach to nutrition, which is why I have left out overly scientific nutritional information that you don’t need to know for your transformation. To help you get started, I have included a sample nutrition tracker for your first day. Since day one will be a workout day, it’s important that you

consume the proper post workout meal. The combination of protein powder, Vitargo, and creatine ( Meal 5) is ideal for replenishing muscles. I recommend only consuming Vitargo and creatine on training days as part of your post workout meal—on off days, your body won’t be in need of their fast-acting qualities.