Meal Cutting Plan

• How to Design a Lean, Fat Busting Meal
• Supplements to Assist You in Reaching Your Goals
• Tips & Information

	Basic Meal Template Suggestions	Additional Meal "Variety" Suggestions	Foundations of Health Suggestions
Breakfast 7:00AM	Egg White Omelets 27g Protein - 292 Cals.   • 4 Egg Whites and 1 Whole Egg • 1 Slice Whole Grain Bread • 1/2 Cup Diced Peppers & Onions • Cayenne and Pepper Slices	Fruit Smoothie Delight 37g Protein - 298 Cals.   • 1/2 Cup Water • 1 Cup No-Fat Natural Yogurt • 1 Scoop of mixed Whey Protein • 1 Cup Frozen Organic Berries	Not to be Counted as Cals. in the Meal Guide   • 1 Scoop Phytoberry • Essential Fat (Caps or Liquid) • Multi-Vitamin
Morning Snack 9:30AM	Peaches & Cheese 26g Protein - 201 Cals.   • 250g No Fat Cottage Cheese • 1 Cup Sliced Peaches	No-Fat Yogert & Berries 9g Protein - 221 Cals.   • 250g (1 cup) No Fat Yogurt • 1 cup Raw Strawberries	Training Days Post Workout Shake   • 1 scoop Isolate Whey • 5g (1 tsp.) Glutamine
Lunch 12:30PM	Sweet Spinach Salad 33g Protein - 230 Cals.   • 3 cups Raw Spinach • 3 oz Chicken (Diced Breast) • 1/2 Cup Fresh Raspberries • 1 tbsp. Raspberry Vinaigrette • Low Sodium Based Spices	Stuffed Pita Pocket 32g Protein - 320 Cals.   • 1 Whole Grain Pita Wrap • 3 oz. Turkey (White Meat) • 1/2 Cup Romaine Lettuce • 1/2 Cup Dried Tomato • 2 tbsp. No-Fat Mayo; Spice	Not to be Counted as Cals. in the Meal Guide   • Multi-Vitamin
Afternoon Snack 3:00PM	Dine & Dash 23g Protein - 220 Cals.   • 1 scoop Whey Protein (Water) • Apple; Unpeeled	Crunch & Munch 20g Protein - 170 Cals.   • Quest Bar • Almonds; Handful (Unsalted)	Not to be Counted as Cals. in the Meal Guide   • 1 scoop Vege-Greens
Dinner 6:00PM	Got Sole? 33g Protein - 443 Cal.   • 4.5 oz. Flounder or sole; Baked • 1 tbsp Lemon Juice • 1 clove of Garlic; add spice • 1 cup Asparagus (Steamed) • 1/2 cup Wild Rice	Stir-Tastic! 40g Protein - 391 Cals.   • 4 oz. Chicken or Pork (White) • 1 cup Mushrooms & Peppers • 1 cup Broccoli • 1 cup Pea Pods • 1 Sweet Potato Sliced	Not to be Counted as Cals. in the Meal Guide   • 1 scoop Vege-Greens
Snack 8:30PM	Shake the Bed! 35g Protein - 433 Cals.   • 1 or 2 scoops Sustained Release Protein	Bedtime is Cheesy... 25g Protein - 137 Cals.   • 250g No Fat Cottage Cheese • 1 or 2 tsp. Cinnamon	To be Taken Before Bed   • 10g (2 tsp.) Glutamine
	Consult a physician before starting any weight-loss program. Results will vary; be sure to use in conjunction with an exercise program. This guide is not intended to diagnose, treat, cure or prevent any disease.

Getting there a little bit faster ... Fat Burning Metabolism Boosters!

"Burning" fat requires two basics to be in place: healthy eating and regular exercise. Without establishing this in your lifestyle, you have little to no chance of succeeding with your goal of losing weight. In order to "burn" fat, you must expend more calories than you consume, but at the same time not lose muscle mass since this is what is "eating" the majority of the calories you burn during the day.

How does a fat burner help with this process? Traditionally, most fat burners are associated with increased energy. However, increasing energy is only one way a fat burner can assist in getting rid of excess "storage" such as belly fat and love handles! Other options include blood sugar regulation, muscle "protection" also known as anti-catabolics and actual "fat" that fights the bad fat around the mid-section (CLA).

Individual Fat Burning Products:

EGCG (Green Tea Extract)

• Boosts metabolic rate
• Helps suppress unhealthy intestinal flora
• 3 caps = 9 cups of green tea

CLA (Conjugated Linoleic Acid)

• Fatty acid extract from safflower
• Targets midsection fat stores
• Studies show users lose weight despite not following a strict diet plan

Chromium Picolinate

• Insulin stabilizer
• Improves uptake of glucose into the bloodstream

HMB

• Metabolite of Leucine
• Slows down the body's use of muscle stores as a fuel source, burning additional fat consumption during exercise.

Tips & Suggestions

• Plan to eat three meals & three snacks a day
• Cary healthy snacks with you to ensure you fuel your body with the right "type" of food.
• Make water or green tea your drink of choice throughout the day.
• Plan one day per week to be a "Free" day; be consistent, not perfect!
• Avoid excess salt
• If you are performing cardio training, schedule it for twenty minutes first thing in the morning three times a week.
• Add some resistance training to your program because...
• One extra pound of muscle burns an additional fifty calories a day.