Nutritional Rules of Thumb

Water & Your Body 60-70% Water - Not only is this the cheapest option, but your body is made up of __% water Have them calculate (on worksheet) their recommended water per day… have another line saying how they can accomplish this.

Water = ½ Body Weight in Ounces Let’s try this out: If you weigh 200 lbs, drink 100 oz Water 128 oz ≈ 80% 16.9 oz or x 6

Eat Every 3 Hours Excess Insulin and Cortisol production Adrenal Glands Pancreas Excess Insulin and Cortisol production Blood Sugar spikes 3 hrs Spikes are always followed by a “dip” Blood Sugar drops, appetite stimulated, Cortisol secretes

Eat a Protein with Your Carbs 3 hrs 6237036272

The Rules Review ½ Your Body Weight in Ounces of Water Each Day Eat Every 3 Hours Eat a Protein With Your Carbs

Chris Powell’s Easy Carb Cycling LC HC 1 Low-Carb Day High-Carb Day High-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 LC 1 LC 1 LC 1 1

Chris Powell’s Classic Carb Cycling LC HC 1 Low-Carb Day High-Carb Day High-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 LC HC LC HC LC HC

Chris Powell’s Six Week Menu – Wk 1

Chris Powell’s Weekly Shopping List

Portion Control Protein – male = 5 oz female = 3 oz Carbs – male =1.5 cups female = 1 cup Veggies – male = 3 cups female = 2 cups Fats – male =2 tbsp females = 1 tbsp

Prep the Plate Veggies Protein Carbs FATS

Regular Carb Day P V C FATS

Regular Lo-Carb Day P V C F