¨ Eat six meals per day.
¨ Eat every three hours.
¨ Your diet should consist of 40% protein, 30% carbohydrates and 30% fat
¨ Eat protein at every meal.
¨ Make sure you eat at least 1 gram of protein for every pound of body weight.
¨ Do not avoid dietary fats (they are your friend).
¨ Drink plenty of water. You can never have too much. You should aim to drink at least (.66 x body weight) oz. per day.
¨ Eat a protein rich meal right before you go to bed.
¨ Eat one hour before you workout.
¨ Eat within one hour after you workout.
¨ Monitor your progress by taking your bodyfat and tape measurements. If you are not
getting results, you may need to increase caloric intake.
From the Desk of A n t h o n y E l l i s
¨ Eat every three hours.
¨ Your diet should consist of 40% protein, 30% carbohydrates and 30% fat
¨ Eat protein at every meal.
¨ Make sure you eat at least 1 gram of protein for every pound of body weight.
¨ Do not avoid dietary fats (they are your friend).
¨ Drink plenty of water. You can never have too much. You should aim to drink at least (.66 x body weight) oz. per day.
¨ Eat a protein rich meal right before you go to bed.
¨ Eat one hour before you workout.
¨ Eat within one hour after you workout.
¨ Monitor your progress by taking your bodyfat and tape measurements. If you are not
getting results, you may need to increase caloric intake.
From the Desk of A n t h o n y E l l i s
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