1. Nutritional Rules of Thumb

2. 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.

3. 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

4. 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

5. Eat a Protein with Your Carbs
3 hrs

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

7. Chris Powell’s Easy Carb CyclingLC 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

8. Chris Powell’s Classic Carb CyclingLC 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

9. Chris Powell’s Six Week Menu – Wk 1

10. Chris Powell’s Weekly Shopping List

11. 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

12. Prep the Plate
Veggies
Protein
Carbs
FATS

13. Regular Carb Day P V C
FATS

14. Regular Lo-Carb Day P V C F