Helpful Hints
It is absolutely essential that you drink plenty of water. The more water you can consume, the faster you will be eliminating fat from your body. You should get in the habit of carrying a bottle of water around with you. You should be certain to consume at least ten 8-ounce glasses of water per day. It would be far preferable to drink at least two 64-ounce bottles of water per day. If you drink a can of diet soda, or have a glass of iced tea, this will count as one glass of water.
You must not miss meals. If you do not eat five times a day you will not succeed. For this more than any other plan, preparation is key. Know that if you will be in the middle of nowhere when mealtime rolls around, that you will have brought something to eat with you. If you know that you will be in the middle of a meeting when mealtime comes around, bring a meal replacement with you so that you do not activate your starvation-protection mechanism. You don’t have to eat a meal, you just have to ingest the proper amounts of carbohydrate, protein and fat. Prepare a thermos full of protein drink, to have throughout the day. Don’t go out into the world everyday, and just expect that the right food will be there. It won’t be there. Think ahead. Plan for your success.
Weigh and measure everything you eat. Do not assume it is the right amount. Do not guess the amount of any of the portions. Get it right and reap the benefits.
If you happen to overeat one meal, do not under eat during the next meal. In other words, do not alter any meal, based on a mistake you made on the meal prior to that, or in anticipation of a meal that is ahead of you. By doing this you will have ruined two meals. Each meal is its own separate entity, and is not reliant on any other meal. Each meal is like taking a medicine that we are trying to get an effect from, that will wear off in a few hours, so we would take that medicine again. If you change the medicine once, would you change the medicine again to account for that? No. You can’t double up; you can’t cut it in half. You will simply be ruining a half of your day instead of a quarter of a day. Even in cases of extreme overeating, the next meal is exactly as it should be. We are attempting to create an environment for your metabolism. Allow that environment to be as stable as possible. The same applies to undereating. Do not eat more the next time.
Make sure you are getting enough protein. Most menu items will not have the necessary protein content. You must learn to order additional portions, or let them know exactly how much you need. You must make an Olympian effort to get enough protein.
Foods must be eaten together, at the same time, to bring about the desired results. A major point of eating in this prescribed manner is to stimulate or repress the production of specific hormones that make up the metabolism. To foster this hormone activity, these foods must be ingested as a whole.
Do not have more than two alcoholic beverages per week. If you have a couple (two) glasses of alcohol per week, it should have no effect. Your body will absorb it, and you won’t even see it. Any greater alcohol consumption and it is a ball and chained wrapped around your waist that you are dragging with you 24 hours a day. The alcoholic portion of any beverage you consume WILL be converted to body-fat. For women this body-fat is gathered at the back of the arms, the hips and just below the belly button. For men, it seems to gather between the chest and pelvic area. If you are on a pre-contest diet…any alcoholic drinks are out of the question.
Permissible Food Substitution List
Proteins:
Beef: Beef tenderloin, Filet Mignon, Sirloin, Flank Steak, Round Steak, Top Round, Roast Beef, Ground Round, Ground Sirloin. Ground Beef (90% Fat Free or leaner)
Poultry: Chicken breast (no skin) Canned Chicken Breast (Swanson's), Turkey Breast, Turkey Breast Cutlets, Ground Turkey Breast (95% Fat Free or Leaner), Canned Turkey Breast, Deli Turkey Breast.
Fish: Just about all kinds, the best are: Tuna (canned in water or fresh), Cod, Halibut, Orange Roughy and Salmon
Other Meats: Canadian Bacon, Pork Tenderloin
Protein Powders and Dairy: Ultra Size, Muscle Provider, Mass Maker, Eggs, Hard Cheeses, and Cottage Cheese
Non-Starchy Vegetables: asparagus, green beans, cabbage (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers (green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes.
Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries, blueberries, grapefruit, honeydew melons, nectarines, oranges, papaya, peaches, plums, raspberries, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)
Starchy Carbohydrates: Brown rice 37 grams per cup, white rice 40 grams per cup, potatoes (with skins) 51 grams per eight ounce before cooking or 6.5 grams per ounce, yams, sweet potatoes 53 grams per eight ounces or 6.5 grams per ounce, winter squash, oatmeal (rolled oats), Cream of Rice - 22 grams carbohydrate per 3 TBS., beans (lima and kidney) 38 grams per cup, and corn 41 grams per cup, Mass Maker 43 grams per three scoop serving (including 20 gm protein).
Free Foods
Vinegar Diet beverages
Lemon juice Decaffeinated coffee
Lime juice Sparkling water
Mustard Water
Garlic Iced tea
Mushrooms Herbal tea
Onions Dry seasonings (Herbal, etc.)
Scallions Salt
Cucumber Pepper
Lettuce Sugar-free Jell-O
Citrus peels Sugar-free gum
Chili peppers