Basic Fitness Nutrition 

  • Rule 1:  Always eat at least 5 times a day.  This helps to stabilize blood sugar and supplies protein in amounts to support growth and recovery
  • Rule 2: Plan meals and snacks at a ratio of 1:2:3 (fat, protein, carbohydrates) for most people.  I personally use a .5: 1:1 ratio during lean down diet time.  This gives me plenty of protein and supports fat burning efforts by limiting carbohydrate intake.
  • Rule 3: Plan carbohydrate intake according to activity level.  Eat the bulk of your carbohydrates early in the day and limit intake after 8pm
  • Rule 4: Establish your personal caloric intake by basal metabolic level and activity level.  For goals of fat loss or muscle gain alternate periods of negative caloric intake (eat less than you burn off) with periods of positive intake (eat more than you burn off) to prevent your BMR from reaching a plateau.
  • Rule 5: Supplement diet with vitamins and minerals to ensure maximum progress and results

I have used my same basic diet structure since October 1998 and it has allowed me to keep a constant body fat level and increase my lean mass by manipulating the amount of food (based on the diet) that I eat daily.

Basic Fitness Nutrition 

This is a good basic diet plan to follow. 
***Drink at least 1 gallon of water each day!!!

7:30-8am Breakfast
6-8 egg whites, 1 yolk (scrambled is best)
1 oz Oatmeal
Vitamins, water

10-10:30 Snack
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Add bagel 2x per week

12:30-1 Lunch
Lean meat (turkey, chicken or tuna) 6-8oz
1 serving fruit or baked potato or rice

3-3:30p snack
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6-6:30p Dinner
6 oz Chicken breast, light fish or 6 oz lean steak
1 serving rice or medium baked potato
vegetable( green or red)

8:30-9p bed snack
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Eat each meal as close to the prescribed time or every 2 1/2 to 3hrs if your schedule varies from these times.  This will help to keep your digestive system working burning fat all the time.


You are only cheating your self from a better looking and feeling body.

  •  You may allow yourself one day per week to go off the diet, enjoy food.  Have anything you want, pizza, ice cream, fettuccini Alfredo…anything.  One day per week,  but then be sure to get right back to the diet the next day.

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