1. Top 10 things to know;

2. Eat ever 2 to 3 hours. Try to go no more than 4 hrs.

3. 1 gallon of water per day (at least 2 cups with every meal).

4. You should expect to lose no more than 2 to 3 lbs. of fat per week.

5. Keep a log of what you eat.

6. Sunday is your cheat day, eat almost anything you want.

7. No candy or gum to make you spit. It will raise you insulin levels.

8. Limit Caffeine intake.

9. No supplements like Creatine, It causes dehydration.

10. It is harder to not eat than eat smart.

11. Body Fat Your Weight x Body Fat = lbs. of Fat Your Weight - lbs. of Fat = Lean Body Mass Lean Body Mass /.93 = Ideal Weight at 7% Body Fat

12. Example; Garrett Beal Weight175 lbs. Body Fat8% Ideal Weight173 lbs. Weight Class170’s

13. What You Can Eat

14. Sample Day 7:00Breakfast2 eggs & 2 pieces of toast After 1 st SnackTurkey & Yogurt (Light) 4 th or 5 th LunchChicken & Brown Rice 2:00SnackProtein Bar 6:30DinnerSteak & Mixed Veggies 9:30SnackProtein Shake