NUTRITION GUIDE
• Eat at least six meals daily.
• Make each meal count. If you eat anything, consider it a meal.
• Reduce caffeine intake and increase water intake (should be half your body weight in ounces). No Alcohol!
• All heavy starches to be consumed by 1pm or 3rd meal of the day. For example: bread, pasta and rice.
• 1 serving of protein should be consumed with every meal. For example: (4-6 ounce piece is considered 1 serving).
• Limit dairy intake to 1st or 2nd meal.
• All fruits should be consumed before 1pm. No fruit juice!
• Multi-vitamin everyday.
• Maximum amount of time between meals: 3 hours.
• Limit sugary condiments such as salad dressings.
• Meal replacement bars and shakes to be used if sugar free.
EATING RECOMMENDATIONS
nutrition guide on the following pages. Proper diet combined with regular use of
IRON GYM
™
will gradually help strengthen and tone your upper body.
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