The foods listed are recommended choices.

Water: 55% of bodyweight in ounces. One gallon = 128 ounces.

Beverages / Alcohol Intake: Eliminate the use of sodas. Drink coffee sparingly. Choose green tea to replace coffee. Limit alcohol to one to two nights per week maximum.

Vital / Must Have Meals: Breakfast and post workout. A post workout meal must be consumed within 30 minutes of concluding a workout.

Daily Meals for Body Fat Reduction: Six meals should be eaten daily for optimal results. Meals should be eaten every two to three hours.

Breakfast: Choose a protein, vegetable, and carbohydrate from the above choices.

Lunch: Choose a protein and vegetable from the above choices.

Dinner: Choose a protein and vegetable from the above choices.

Snacks: Muscle Milk Shake Light, Premier Protein Shake. Pure Protein Bar, or Power Crunch Bar.

Post Workout: Promax Bar or Perfect Foods Bar.

Weekly Meals: 42 meals should be eaten weekly. Out of these meals, one or two can be used for "cheat meals".

Portion Sizes: Choose portions the size of your palm.

American College of Sports Medicine Guidelines: Daily caloric intake must never drop below 1200 for woman and 1800 for men.

There is approximately 3500 calories in one pound of fat. Therefore, a reduction of 500 calories per day, will equal one pound of weight loss per week.

Websites to Determine Caloric Needs

http://www.calorieking.com/ http://thecaloriecounter.com/ http://www.caloriecount.com/ http://calorielab.com/index.html

Website to Determine Glycemic Index

Choose low GI foods with the exception of the meal consumed with 30 minutes after your workout. http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

Website for Food and Exercise Journals

Enter your food and exercise information using the link below:

www.sparkpeople.com

Guideline to Determine Physical Activity

Low Activity

1. Walking less than 5 days per week
2. Swimming less than 3 days per week
3. Weight training less than 3 days per week

Moderate Activity

1. Jogging, cycling, stairstepper 2-4 days per week
2. Swimming 2-4 days per week
3. Weight training 2-4 days per week

High Activity

1. Running, cycling, stairstepper more than 5 or more days per week
2. Swimming 5 or more days per week
3. Weight training 5 or more days per week

Female Caloric Needs

Male Caloric Needs