Goal
To add lean body mass and keep body fat to a minimum, try to gain an average of half a pound to take one pound per every 100 pounds of body weight each week.
Protein Intake
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.
Dietary Fats
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.

 
Strarchy Carbohydrates
Include one or two sources each meal: brown rice, potatoes, sweet potatoes, oatmeal, black-eyed peas, corn, green peas and lima beans. 

 
Fibrous Carbohydrates
Include one or two sources with each meal: asparagus, broccoli, cauliflower, green beans, squash and salad vegetables.
Meals
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.
Aerobics
Do 30 to 45 minutes of aerobic activity every morning before breakfast.



 

                                    234 Eglin Parkway  |   Fort Walton Beach, FL  32547      
                   Phone Number: 850.862.3003  |  Email: info@totalfitnessgyms.net
                  Copyright © 2008 Total Fitness Gyms  All Rights Reserved.  Site Design by VTD, Inc.