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Goal
To minimize body fat while maintaining muscle
mass (it is best to lose body fat slowly). Try
to lose no more than one pound of body fat per
100 pounds of body weight each week.
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| Protein
Intake
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Eat approximately
1.25-1.5 grams per pound of body weight each
day. At least 1 gram per pound should come from
complete protein sources such as white meat,
chicken, turkey, fish and egg whites.
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| Dietary
Fats
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Dietary fats
should make up no more than 5% of your total
caloric intake. Take 1 tsp. to 1 tbsp. of
unsaturated oil daily for essential fatty acids.
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| Strarchy
Carbohydrates
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Include one or two
sources each meal: brown rice, potatoes, sweet
potatoes, oatmeal, black-eyed peas, corn, green
peas and lima beans. Avoid any processed
carbohydrates, including breads and pastas.
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| Fibrous
Carbohydrates
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Include one or two
sources with each meal: asparagus, broccoli,
cauliflower, green beans, squash and salad
vegetables.
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| Foods
to Avoid
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You should not
consume dairy products, red meat, fruit, fruit
juices, all processed food including canned
goods and artificial sweetners. Also, keep pasta
and bread consumption to a minimum, if you eat
them all.
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| Meals
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| Eat five or six
meals per day spaced 2 or 3 hours apart. Each
meal should be caloric dense and consist of one
protein, one or two starchy carbohydrates, one
or two fibrous carbohydrates and supplements.
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234 Eglin Parkway |
Fort Walton Beach, FL 32547
Phone Number: 850.862.3003 |
Email: info@totalfitnessgyms.net
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All Rights Reserved. Site Design by
VTD, Inc.
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