1. Body for Life Diet By: Nico Chavez, Agustin Alarcon, Umesh Sharma, and Jim Peña

2. What is Body for Life? A 12 week nutrition program –Combines various elements of nutrition and exercise to achieve adequate results Created by Bill Phillips, a former bodybuilder and owner of EAS nutritional supplements

3. The Basics Combines: –Exercise Weight Training Cardiovascular Exercise –Diet High quality carbohydrates & proteins eaten 6 times per day

4. Dietary Guidelines Choose portion sizes appropriate for your caloric intake –F–Food portions should be roughly the size of a clenched fist Plan your meals in advance –E–Experiment with different seasonings & vegetables, cooking methods to see what works best Store food in proper containers for later use

5. Dietary Guidelines Drink 10 glasses of water per day –1 glass per meal, and 4 extra throughout the day Consume a Myoplex bar or shake within 30 minutes of exercise –Helps body regain lost energy reserves & build muscle Use nutritional supplements –Helps make up for nutritional deficiences & enhance performance

6. Dietary Guidelines Find an emotional, personal reason to stay on the diet –Generally leads to a heightened sense of clarity & resolve Stay consistent –It’s okay to have an “unhealthy meal” once in awhile

7. Dietary Guidelines Eat six meals per day (roughly every 3 hours) –Accelerates metabolism & maintains steady energy levels Combine carbohydrates with protein at each meal –Maintains steady energy levels & builds muscle while burning fat

8. Food to avoid Butter, fried foods, mayonnaise, sweets, whole-fat dairy products

9. Suggested Food Proteins: chicken, turkey, fish, crab, lobster, steak, egg whites Carbohydrates: potatoes, yams, steamed rice, pastas (spaghetti, lasagna, etc), beans, corn, cereal, whole-grains, & various fruits Vegetables: broccoli, lettuce, carrots, mushrooms, tomatoes, peas Vegetarian Proteins: tempeh, seitan, tofu, soy foods, veggie burgers Fats: avocado, sunflower seeds, various oils, cold-water fish

10. Food Costs Myoplex shake: $29.99 Myoplex Nutrition Bar: $29.99

11. Exercise Cardiovascular Exercise: includes running, jogging, biking, and swimming –S–Strengthens heart & lungs, lowers resting heart rate, increases endurance Weight Training: includes resistance- based weight lifting –h–helps build strength and muscle

12. Cardiovascular Exercise Benefits –I–Increases metabolic rate –I–Increases secretion –R–Reduces stress growth hormone –I–Increases blood flow to the brain –I–Improves cholesterol levels –I–Improves digestion –I–Improves the immune system

13. Weight Lifting Alternate doing upper and lower body workouts each weight lifting session Alternate between cardio and weight training every single day, resting on the 7 th day of each week

14. Before and After