By: R. Sullivan

A more desirable appearance Increased confidence A healthier life style More energy Live longer

Prolonged Atkins style diets Starvation and/or fasting diets Prolonged liquid diets Any other advertised fad or crash diets Diets recommended by Hollywood stars Fruit only Diets

ProteinCarbohydrates Fats All Three are required for a Balanced Diet

Anything that used to bleed and breathe If its from under the sea, its good for me Repairs and rebuilds muscle tissue Plays a crucial role in the formation of new cells Involved in the maintenance and metabolic activities of nearly every system in the body Diets high in protein are proven to accelerate fat loss and increase lean muscle mass.

Friend or Foe ???

Friend !!!!! A balanced and moderate intake of various carbohydrate sources is essential to an effective diet.

Act as the bodys primary source of energy Work as a buffer to protect against muscle loss Are beneficial for the growth and recovery process Assist with protein synthesis and uptake

Throughout the day eat low-moderate glycemic carbohydrates Carb sources should be diversified between starches, fruits, and vegetables After a weight training session eat higher glycemic carbs ** ** Only if post workout carbs are part of your diet strategy

Low: Less than 56 Moderate: High: 70 + Glycemic Ratings Check the values of all your Foods by visiting

Eat these carbs in place of high glycemic or high sugar carbs. Eat them during the day when energy is needed.

In Moderation

Low glycemic carb sources will prevent unnecessary blood sugar spikes. These blood sugar spikes in the absence of weight training will undoubtedly lead to increased body fat. High glycemic vs Low glycemic

Moderate-High Glycemic No Fiber or Fat !!!!! Post workout carb levels (if any) depend on ones metabolism and body type. Please consult R. Sullivan or your current training and/or nutritionist for details.

Dextrose*Maltodextrin * *Only recommended for extreme lifters

G.I. Values are based on the consumption of carbohydrates without the presence of any other food. Protein, fiber (veg), and fat (small amount) will slow the absorption rate thus lowering the G.I. Value Lowering the G.I. is encouraged for all meals EXCEPT post weight training meal.

To lose body fat one must eliminate ALL fat intake from diet. Fact or Fiction ?

Fiction The body requires a certain amount of fat in order to function properly Intake of GOOD fats are required for consistent energy levels GOOD fats release specific hormones that aid in the muscle building and/or fat loss process

The Good and the Bad GOOD – Unsaturated fat – much easier to breakdown, easily converted to energy, and works to decrease cholesterol. Ex. olive oil, flaxseed oil, canola oil, natural peanut butter, some nuts, and especially salmon BAD – Saturated fat – more complex and therefore harder to breakdown. Harder to convert to energy and will increase cholesterol. Ex. animal sources such as beef, pork, dairy, egg yokes. Limit use.

Eating every three hours will increase metabolism resulting in weight/fat loss Eat a lean source of protein with each meal Eat carbohydrates when you need them. Discontinue consumption later in the day unless weight training in planned. Vegetables are to be consumed later in the day when carbs are limited Eat fruit in moderation throughout the day Limit but do not eliminate fat