CALORIES:  
4 calories per gram of protein
4 calories per gram of carbohydrates
9 calories per gram of fat
7 calories per gram of alcohol

To figure out the percentages, you take the grams and multiply them by the number of calories and then divide that number by the total number of calories in that food.

Example: A food has 240 total calories, 37g of protein, 19g of Carbohydrates, and 2g of fat.

37 x 4 = 148 divided by 240 = 62%

19 x 4 = 76 divided by 240 = 32% (these figures were rounded off)

The best time to do your aerobics is first thing in the morning. This is when your energy stores are at there lowest, and you will use up the little bit that may be there.  Your body will then call upon your fat stores for the energy it needs to finish the work out. It is also beneficial to do cardio before you go to bed; this will diminish you energy stores before you go to bed, causing your energy stores to be less in the morning.  Accordingly, you will get more out of your morning workout.

Another trick is to eat most of your carbohydrates in the first three meals. That way, you use them up and have lower levels at night before you go to bed. Controlling your carbohydrate levels controls your insulin level.  Any spike in your insulin level will tell your body to store the extra carbohydrates as fat.

Remember that fat is a reserve source of energy, and you must tap into that reserve. Carbohydrates are your body’s preferred source of energy and that is what your body will use first. If you restrict the amount of carbohydrates in your diet, your body will not have as many to use up.  It will have to go to your fat stores.

Eating is very important to your body’s metabolism. You can trick your body into thinking that it must use up the calories it is taking in so to make room for the next bunch of calories. Think of your metabolism as a fire.  If you want to keep the fire burning, you have to put more wood on it. Your metabolism is the same way, your have to keep feeding your body in order to keep your metabolism burning up the calories. Eating five to seven times a day is common and ideal in order to speed up your metabolism. If your body thinks it is going to eat again in two or three hours, then it will work hard to process the food it has just taken in. If you like to eat, then eat! Just remember that it is not how much you eat it.  Rather, what you’re eating (within reason) matters.

The more muscle your body has the faster your metabolism will have to work. This is because it takes more calories to maintain muscle than it does to maintain fat. If you increase your bodies

lean muscle mass you will increase the number of calories your body burns in a day. Remember that your body is smart and it will survive. So if you starve it, it will store everything it can as fat in order to have the reserve energy when it needs it. And that stored fat will be the last thing to be used. Your body will take and bum your muscle tissue before it will burn that stored fat. That is why it is so important to eat often.

NO DAIRY PRODUCTS NOT LISTED IN DIET
NO BREAD PRODUCTS NOT LISTED IN DIET
TWO GALLONS OF WATER CONSUMED DAILY

5:30 AM
7:00 AM
9:00 AM
1:00 PM
2:30 PM

30 MIN. AEROBIC ACTIVITY 16 OZ WATER

1 SERVINGS 100% ROLLED OATS WITH NUTRA-SWEET

3 EGG WHITES…HARDBOILED, NO YOLKS 32 OZ WATER

1 CAN (14 OZ) OF WHOLE KERNEL CORN~ (RINSED)

1 CAN OF TUNAFISH (WATER-PACKED: FAT-FREE) MAYO IN A FAT-FREE PITA POCKET

32 OZ WATER

1 BAKED POTATO
OR 1 CAN OF GREEN BEANS (RINSED)
1 CHICKEN BREAST (BONELESS/SKINLESS) 
32 OZ WATER

1 CAN TUNA FISH (WATER PACKED IN A FAT FREE PITA POCKET
32 OZ WATER