1. Health & Fitness Armin Updated October 2006

2. Ingredients A Healthy Diet A Healthy Diet Workout Workout Moderation & Consistency Moderation & Consistency A “Life Style” (not a diet program) A “Life Style” (not a diet program) Note: I’m not a Doctor. These are my learnings and by no means do I represent myself as a trained nutritionist or a doctor. Before starting any new diet or workout regiment, you should get the advise of your Doctor. Use this information as guidance only. Note: I’m not a Doctor. These are my learnings and by no means do I represent myself as a trained nutritionist or a doctor. Before starting any new diet or workout regiment, you should get the advise of your Doctor. Use this information as guidance only.

3. The MagicFormula Declare your goals and visualize where you want to be Declare your goals and visualize where you want to be Set small, achievable, and realistic goals to attain Set small, achievable, and realistic goals to attain Measure and document your progress Measure and document your progress Listen to your body and personalize a program for yourself that works Listen to your body and personalize a program for yourself that works Do and eat what’s fun, but give it a chance so you stick to it. Do and eat what’s fun, but give it a chance so you stick to it. Measurement: Take pictures, weigh yourself, get body fat measurements, and measure your waist arms and legs. Measurement: Take pictures, weigh yourself, get body fat measurements, and measure your waist arms and legs.

4. The Diet A “Diet” is not a reduction in calorie intake with the goal of losing weight. A “Diet” is not a reduction in calorie intake with the goal of losing weight. A “Diet” is composed of the choices in the consumption of food and intervals of feeding. We all have a “Diet.” They’re just not all healthy A “Diet” is composed of the choices in the consumption of food and intervals of feeding. We all have a “Diet.” They’re just not all healthy Major components of a Diet: Major components of a Diet: Grams of Protein Grams of Protein Grams of Carbohydrates Grams of Carbohydrates Grams of Fat Grams of Fat Vitamin mix Vitamin mix Total Calories Total Calories Intervals of feeding Intervals of feeding

5. General Guidelines Calorie composition: Calorie composition: Each gram of protein has 4 calories Each gram of protein has 4 calories Each gram of carbohydrate has 4 calories Each gram of carbohydrate has 4 calories Each gram of fat has 9 calories Each gram of fat has 9 calories Each gram of alcohol has 7 calories Each gram of alcohol has 7 calories

6. Healthy Diet Composition Fat = 20% Fat = 20% Carbs = 40% Carbs = 40% Protein = 40% Protein = 40%

7. Timing of your Diet It’s not just what you eat, but when you eat it. It’s not just what you eat, but when you eat it. Guidelines: Guidelines: Eat frequently vs. big meals Eat frequently vs. big meals Start with 5 meals/day and increase to 7 Start with 5 meals/day and increase to 7 Eat bigger meals early in the day Eat bigger meals early in the day Eat foods you like Eat foods you like Eat more carbs earlier in the day Eat more carbs earlier in the day Do at least 1 cheat meal per week Do at least 1 cheat meal per week Use alternate food sources to subsidize Use alternate food sources to subsidize Every 3 to 5 days increase your calorie intake by between 30% to 60% - this is a must to keep your metabolism high. Every 3 to 5 days increase your calorie intake by between 30% to 60% - this is a must to keep your metabolism high. Ultimately cross-train your diet Ultimately cross-train your diet

8. Example Diet & Timing Five Meal Example: 8:00am – Cereal/Oatmeal 8:00am – Cereal/Oatmeal 10:00am – Protein Bar 10:00am – Protein Bar Noon – Chicken Sandwich Noon – Chicken Sandwich 4:00pm – Protein Shake 4:00pm – Protein Shake 8:00pm – Dinner (rice & Chicken) 8:00pm – Dinner (rice & Chicken) Ten Meal Example: 7:30am – Protein Shake 9:30am – Cereal or 3 egg Omelet 11:00am – Protein Bar 1:00pm – Protein Shake 1:30pm – Turkey Sandwich 4:00pm – Protein Bar 6:00pm – Chicken & Vegies 7:00pm – 2 eggs & 2 egg whites 8:00pm – Lean Cuisine Meal 9:15pm – Nonfat yogurt or Protein Shake -8 glasses of water every day -A serving is less than your fist

9. Example Sources of Protein Chicken breast – 15 grams Chicken breast – 15 grams 1 egg white – 3 grams 1 egg white – 3 grams 1 whole egg – 6 grams 1 whole egg – 6 grams 8 ounce cup of skim milk – 9 grams 8 ounce cup of skim milk – 9 grams Beans – Approx 10 grams per cup Beans – Approx 10 grams per cup Wheat bread (1 slice) – 4 to 8 grams Wheat bread (1 slice) – 4 to 8 grams Steak (1 serving) – 20 grams Steak (1 serving) – 20 grams Protein bar – 15 to 30 grams Protein bar – 15 to 30 grams Protein shake – about 30 grams Protein shake – about 30 grams 1 cup of nonfat yogurt – 5 to 10 grams 1 cup of nonfat yogurt – 5 to 10 grams NOTE: 1 serving is typically one fist size

10. Suggested Gram Intake for your Diet For Men: For Men: 1 gram of protein per pound of body weight – for a 150lb man = 150grams of protein (about.8 grams for women) 1 gram of protein per pound of body weight – for a 150lb man = 150grams of protein (about.8 grams for women) Max of 2 grams of carbs per pound of body weight Max of 2 grams of carbs per pound of body weight Between 1.5 to 2 grams of protein per pound of body weight if putting on mass Between 1.5 to 2 grams of protein per pound of body weight if putting on mass

11. Building Mass Your body weight is less important Your body weight is less important Consider your body fat composition Consider your body fat composition Muscle requires more energy for all normal activities. The leaner you are the higher percent muscle weight you have Muscle requires more energy for all normal activities. The leaner you are the higher percent muscle weight you have The greater muscle ratio, the greater number of calories your body consumes daily for all activities (including sleep) The greater muscle ratio, the greater number of calories your body consumes daily for all activities (including sleep) Goal: Build an internal inferno Goal: Build an internal inferno Protein helps feed and build muscle Protein helps feed and build muscle To measure body fat change, measure your waist. To measure body fat change, measure your waist.

12. Warning Be careful with the Atkins Diet. Your body requires Carbs for energy and healthy development and breakdown of protein foods. Be careful with the Atkins Diet. Your body requires Carbs for energy and healthy development and breakdown of protein foods. Don’t attempt to loose more than 1 to 1.5 lbs of body weight per week. Otherwise it may come back and more. Don’t attempt to loose more than 1 to 1.5 lbs of body weight per week. Otherwise it may come back and more. Do not skip meals! Do not skip meals!

13. Concept behind eating frequently Eating frequent meals increases your metabolism (e.g., consider teenagers vs. adults) Eating frequent meals increases your metabolism (e.g., consider teenagers vs. adults) When you eat in-frequently, your body enters starvation mode. It does not know when you’ll feed it again. Hence to protect you, it will shut down slowly – in other words, lowers your metabolism. When you eat in-frequently, your body enters starvation mode. It does not know when you’ll feed it again. Hence to protect you, it will shut down slowly – in other words, lowers your metabolism. When you do feed yourself while in starvation mode, your body doesn’t know when it will be fed again, so it tries to store all it can. When you do feed yourself while in starvation mode, your body doesn’t know when it will be fed again, so it tries to store all it can.

14. Workout and Exercise Do training that increases your metabolism and increases your muscle mass Do training that increases your metabolism and increases your muscle mass Resistance training increases your metabolism by about 15% for a period of about 8 hours after you complete your workout Resistance training increases your metabolism by about 15% for a period of about 8 hours after you complete your workout Cardio workouts provide a fast means of burning energy during a workout. Cardio workouts provide a fast means of burning energy during a workout. Cardio workouts work best when at least 30 to 45 minutes continuous and even better before eating your first meal of the day Cardio workouts work best when at least 30 to 45 minutes continuous and even better before eating your first meal of the day Eat immediately after each workout – Lots of protein after weight lifting, and carbs after cardio workouts. Eat immediately after each workout – Lots of protein after weight lifting, and carbs after cardio workouts.

15. Sample Workout Example #1 Mon – Weight Lifting Mon – Weight Lifting Tue – Cardio 25 min. Tue – Cardio 25 min. Wed – Weight Lifting Wed – Weight Lifting Thu – Cardio 25 min. Thu – Cardio 25 min. Fri – Weight Lifting Fri – Weight Lifting Example #2 (this is what I do) Mon Noon – Weights (chest) Mon Eve – 15 min. Cardio Tue AM – 15 min. Cardio Tue Noon – Weights (Back) Tue EV – Run & Karate Wed Noon – 45 min. Cardio Wed PM – Weights (Shoulders) Thu AM – 15 min. Cardio Thu PM – Weights (Tricpets & stomach) Thu Eve – Run & Karate Fri Noon – Weights (Legs) Fri PM – 15 min. Cardio Sat PM – Weights (Bicepts) Sun AM – 30 min. Cardio

16. Workout tips Change your workout routines Change your workout routines Perform strength training on each muscle group only once per week Perform strength training on each muscle group only once per week Do workout that you can enjoy. Do workout that you can enjoy. ALWAYS EAT AFTER YOUR WORKOUTS (within 30 minutes) ALWAYS EAT AFTER YOUR WORKOUTS (within 30 minutes)

17. Benefits of this Program You never go hungry You never go hungry You don’t have to eat things you don’t like You don’t have to eat things you don’t like You can still eat the things you like – even ice cream You can still eat the things you like – even ice cream You will eventually eat more calories per day than you would otherwise. You will eventually eat more calories per day than you would otherwise. For over 10 years, I consumed less than 1,700 calories/day at about 22% body fat and worked out more hours/day For over 10 years, I consumed less than 1,700 calories/day at about 22% body fat and worked out more hours/day Now I consume between 2,500 to 2,700 calories per day at 8% body fat. Now I consume between 2,500 to 2,700 calories per day at 8% body fat.