o Start your day with high quality protein (Egg whites, Whey Protein)
o As your day whines down, cut back on your carb intake
o Start your meal approach with 3 meals per day
o Eat lean protein with each meal (chicken, turkey, fish, eggs/egg whites)
o Aim for about 200 grams of protein each day (less if you are under 5’10”, more if you are over 6’)
o Use protein bars, cottage cheese and protein shakes as healthy protein snacks
o Supplement with 30 grams of Whey Protein after EVERY workout.
o Slowly completely cutting back on fast food, restaurant food and sugar
o Choice low glycemic index food options that won’t spike your insulin
o End your day with high quality protein and avoid processed carbs
o Aim to drink a total of 100 to125 ounces of water each day
o Don’t use thirst as the only indicator you need to drink water
o Take your own 20 ounce re-fillable water bottle wherever you go
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