1. Presentation April 22 nd, 2014

2. Nutritional Rules of Thumb

3. Water & Your Body

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

5. Water & the 4 – ATIONs

6. Eat Every 3 Hours 3 hrs Adrenal Glands Pancreas

7. Eat a Protein with Your Carbs 3 hrs

8. The Rules Review Eat a Protein With Your Carbs Eat Every 3 Hours

9. I NTRO TO C ARB C YCLING

10. W HY C ARB C YCLING ? Keep your metabolism as high as possible so you can maximize fat burn. Hormone regulation. Provides options to overcome plateaus. Provides flexible meal options

11. H IGH -C ARB D AY Alternate High-Carb and Low-Carb days Protein and a carb with five meals in the day Keep your metabolism running hot loading your muscles with glycogen and enough calories to keep your metabolism high

12. L OW -C ARB D AY Protein and a carb for breakfast Remaining four meals consist of a protein, veggies, and a good fat Deplete glycogen from liver and muscles cause bodies to burn stored body fat at a fast rate Glycogen comes from our good carbs

13. C HRIS P OWELL ’ S E ASY C ARB C YCLING HC LC 1 1 Low-Carb DayHigh-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2Day 3 Day 4 Day 5Day 6 Day 7 LC 1 1 1 1 1 1 1 1

14. C HRIS P OWELL ’ S C LASSIC C ARB C YCLING HC LC 1 1 Low-Carb DayHigh-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2Day 3 Day 4 Day 5Day 6 Day 7 LC HC

15. C HRIS P OWELL ’ S T URBO C ARB C YCLING HC LC 1 1 Low-Carb DayHigh-Carb Day w/ 1 Reward Meal Reward Day Day 1 Day 2Day 3 Day 4 Day 5Day 6 Day 7 LC HC LC

16. F OOD P REPARATION You can spend your time: A)cooking numerous meals for the week in bulk B)as you go throughout your day If you fail to plan, you are planning to fail

17. C HRIS P OWELL ’ S S IX W EEK M ENU – W K 1

18. C HRIS P OWELL ’ S W EEKLY S HOPPING L IST

19. P ORTION C ONTROL 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

20. P REP THE P LATE Protein Carbs FATS Veggies

21. R EGULAR C ARB D AY FATS P C V

22. R EGULAR L O -C ARB D AY P C V F

23. www.beyourbestaz.com beyourbestaz@gmail.com Have a great and healthy night!