Lean Body Diet PDF

By Shin Ohtake
THE
LEAN BODY
DIET
HOW TO EAT FOR

MAXIMUM FAT-LOSS
By: Shin Ohtake
Author of MAXWORKOUTS
WWW.MAXWORKOUTS.COM
THE LEAN BODY DIET 2
MAXWORKOUTS
THE LEAN BODY DIET
HOW TO EAT FOR MAXIMUM FAT-LOSS
by Shin Ohtake
2012 Shin Ohtake / MAX WORKOUTS. All Rights Reserved.
You may not copy, reproduce, post or forward this document in any format.
www.maxworkouts.com www.maxworkoutclub.com
2012 Shin Ohtake / MAXWORKOUTS!
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Table of Contents
This table of contents is clickable! Click on a title or page number to jump straight to that page.
LEGAL STUFF
Disclaimer
Copyright Notice
INTRODUCTION
ALL CALORIES ARE NOT CREATED EQUAL
Sugar Makes You Fat (And Its Hidden In More Foods Than You Think)
10
How To Reduce Inflammation For Optimal Health
13
Eat To Slow The Aging Process
15
Anti-Nutrients: Common Foods with Toxic Effects
17
Why Fiber Makes You Thin
19
Acidic & Alkaline: The Yin & Yang of Food
20
Pre & Post Workout Nutrition
22
HOW TO CALCULATE YOUR DAILY CALORIE NEEDS
23
Protein: The Building Blocks of a Lean, Strong Body
23
Carbohydrates: How Low Should You Go?
26
Fat Doesnt Make You Fat
29
Calculating Your Daily Calorie Intake (An Example)
31
5-Step Quick Summary
35
15 Insider Tips For Rapid Fat-Loss
36
THE LEAN BODY DIET -- THE 90-DAY PLAN
38
LIST OF HEALTHY FOODS CHOICES
40
Proteins (Meat, Poultry, Seafood)
40
Proteins (Eggs, Dairy)
42
Carbohydrates (Non-Starchy Vegetables)
44
Carbohydrates (Fresh & Frozen Fruits)
46
Fats (Oils)
48
Fats (Nuts & Seeds)
49
Other Foods (Miscellaneous)
50
Food Diary
53
SUPPLEMENTS
54
Vitamin & Mineral Supplements
54
Protein Supplements
54
The Truth About Weight-Loss Supplements
55
MEAL PLANNING
56
Before You Start
56
Healthy Breakfast Dishes
57
Healthy Lunch Dishes
58
Healthy Dinner Dishes
59
Healthy Snacks
60
FREQUENTLY ASKED QUESTIONS
61
WHAT TO DO AFTER THE 90-DAY PROGRAM
63
LEGAL STUFF
Thank you for noting these important points prior to continuing on.
Disclaimer
The advice and information contained in this document may not be appropriate for all individuals.
Therefore, I cannot be responsible for any injuries or health conditions that may result from my advice,
opinions, and programs represented in this document. The information expressed in this document are
my opinions and are not a replacement for medical advice. You should consult a physician before starting
any diet or exercise program.
Copyright Notice
Important! Do not skip.

WHAT YOU CANT DO
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About The Author

Born in Tokyo, Shin was raised in diverse cities across the globe, including London,
New York City, Toronto, and various places in California. Growing up in an
extremely athletic family, he was always passionate about fitness and competitive
sports. When he was a young child, he ran track and field, and swam competitively,
at a national and international level, for more than a decade.
Shin attended McMaster University in Hamilton, Ontario, Canada where he
received his Bachelors of Science degree in Biochemistry. After graduating, Shin
was a varsity swim coach and stayed active in swimming and various other sports.
He wanted to continue learning about the effects of sports and athleticism on the
body, so he attended Palmer Chiropractic College West to become a licensed chiropractor. He specializes
in soft tissue chiropractic medicine, specifically focusing on Active Release Technique (ART), an integral
method in the athletic world.
After spending seven years focused on chiropractic medicine, Shin also became a
sports conditioning coach. He's been training clients, including local athletes and
triathletes in the Los Angeles area ever since. I love interacting with people and
helping them achieve what they never thought they could, he says. No matter
how big or small the goal, whether its helping a client lose those last 10 pounds or
improving their time in a triathlon, its incredibly fulfilling to be a catalyst in helping
them reach it.
Shin also feels compelled to educate the public on proper training and workout
techniques. Practicing as a chiropractor made me realize that theres a lot of
misinformation in the public realm, he says. I feel obligated to show people the
right way to train and get measurable results.
Shin is an athletic-style trainer, with a friendly demeanor that is
inspiring to be around. Shin is extremely knowledgeable and
challenging, yet his workouts are really fun, says Level 10 Owner
Meredith Miller. I love working out with him because hes calm, cool
and collected, yet pushes you to reach your fitness goals and gives you
an amazing, memorable workout.
Shin lives in Southern California with his wife, Susan, and their dog,
Peanut.
INTRODUCTION
You are what you eat. Its as simple as that.
Or is it?
Unfortunately, things arent always what they seem. Most people think they eat well, but thats usually not
the case...not even close. Theres an underlying problem thats caused our society to have a skewed
definition of what healthy eating really means.
Chances are you fall into this category, but its not your fault.
Sadly, most foods you see in your grocery stores are not healthy. Youve been misinformed and
brainwashed into thinking that much of the foods you buy and consume are healthy.
The pictures, graphics, colors and the words on these packages are carefully chosen to trigger proper
psychological responses so you feel good about buying these products. Not to mention, the millions of
dollars spent on ads and commercials to sway your opinion.
Its marketing at its best and weve all fallen victim to it at some point or another (myself included). But
when you cant trust the sources that are supposedly looking out for your best interests, it becomes a
serious problem.
Even the USDAs food pyramid is completely wrong. In fact, it should be upside down...literally. The
foods represented on the base of the pyramid are actually one of the main reasons why the rate of
obesity has exploded in the last 2 decades!
So why is the government still pushing this supposedly healthy eating recommendation? Perhaps
money? Perhaps the deep pockets and the ties that major food companies have with the government?
Who knows why. But one thing is certain - whats being promoted as healthy isnt working.
Eating healthy isnt hard, but finding the right information can be daunting. Its difficult to know who to
trust when you have the multi-billion dollar diet industry pumping out propaganda on one end and the
food industry spreading false information on the other. There are way too many sharks out there waiting
to take advantage of misinformed and overwhelmed consumers.
This is why I decided to write this simple and sensible eating plan. By following this guide youll avoid all
of the common pitfalls associated with dieting. Youll get all the information you need to become wellinformed so you can start making healthier decisions for yourself.
Successful, healthy and permanent weight loss starts from a change in your mindset.
Losing weight has become Americas favorite past time. We have prime time TV shows based on it, we
have former celebrities getting paid ridiculous amounts of money to endorse diet programs that dont
work, and we even have fast food chains that have successfully created semi-celebrities (e.g. "Jared"
from Subway) as part of their marketing campaigns...all because of our obsession with losing weight.
Well, guess what?
Obsessing over anything only makes things worse, and that includes weight-loss. Instead of focusing on
how many pounds you want to lose, shift your focus on being healthy and leading a balanced lifestyle.
Losing weight will happen if you eat a healthy, balanced diet and exercise regularly. It won't happen
overnight, but gaining weight doesn't happen overnight either. Gaining weight usually happens because
of slow and insidious increase in calories and a gradual decline of your physical activities. A pound here
and a pound there, and before you know it you can't fit into your jeans anymore.
Successful and sustained weight-loss happens when you decide to change your habits...when you
commit to a healthy lifestyle to improve everything about your health. That means taking care of your
body by eating healthy, exercising, getting enough rest and managing stress. These are all important
variables in your life that greatly affect the outcome of your fat-loss goals.
When you learn to focus on eating for health, the weight comes off almost automatically. Im going to
show you how to fuel your body with foods that fight disease, slow the aging process, increase your
metabolism and help you function optimally. The Lean Body Diet is a permanent fat-loss solution through
making healthy eating a lifestyle - so you look great and feel great for life!
ALL CALORIES ARE NOT CREATED EQUAL

The first step in getting healthy and successfully losing weight is to change the way you look at food.
Losing weight isnt just about reducing calories. Where your calories come from is equally important.
Food communicates with your body and tells it what to do and what not to do, all depending on the types
of food you ingest. Eating well fuels your body for optimal function, whereas eating poorly keeps you
going, but causes all kinds of problems, minimizing the quality of your life. Its kind of like putting gasoline
in your car. Regular will make the car go, but Premium will enhance its performance and lengthen the life
of the engine.
Food triggers hormonal responses that control metabolic processes in your body, such as the amount of
fat burned OR the amount of fat stored. By eating the right foods, you can trigger favorable hormonal
responses that elicit desirable metabolic processes, such as increasing your bodys ability to burn fat and
lose weight.
Eating the right foods can greatly enhance the positive effects on your body, but too much of a good thing
is still too much. So, you do need to keep your caloric count in mind. That being said, when you eat
healthy it's much harder to over consume calories. For example, protein is naturally low in calories and
helps suppress your hunger, so you feel full faster and for a longer period of time. Vegetables are very
low in calories and have high fiber content, which makes it almost impossible for you to over consume
calories! It's things like bread, pasta, cereal and other starchy foods, which have been processed and
refined, that cause you to overeat.
Refined and processed foods are jam-packed with calories and provide relatively little nutrient value.
Consuming these foods triggers unfavorable hormonal responses that cause undesirable effects such as
increased body fat, weight gain and overall compromises your health. So, it should come as no surprise
that our bodies function optimally ONLY when we eat nutritious, unrefined whole foods - foods that are
naturally grown, not processed or refined.
One particularly powerful hormone that gets triggered by refined food is insulin. Insulin is responsible for
many important biochemical processes and one of them is to enhance your body's ability to store fat,
causing you to gain weight. If that's not bad enough, when insulin is repeatedly activated by eating
refined foods (like bread and pasta), it can eventually lead to serious diseases like obesity, diabetes and
heart disease.
Bottom line: Stay clear of ALL refined and processed foods. Instead, replace them with natural, unrefined
whole foods that provide your body with all the essential nutrients for optimum health and enable you to
burn fat easier and get lean faster. Even though successful weight-loss isn't just about calories in (how
many calories you eat) vs. calories out (how many calories you burn), keeping your caloric intake in
check won't be hard to do when you start eating natural, unrefined whole foods.
Sugar Makes You Fat (And Its Hidden In More Foods Than You Think)
A moment on the lips, a lifetime on the hips.
Sadly, the saying isnt far from the truth, especially when it comes to consuming refined carbohydrate
foods.
Since this topic is very important, lets take a closer look at how carbohydrate foods affect your body. The
better you understand how they affects you, the easier itll be to avoid refined carbohydrate foods and
choose unrefined carbohydrate foods instead.
Carbohydrates Are Sugar!

Carbohydrates are foods that can be broken down into simple forms of sugar, such as glucose, fructose
and mannose, which are utilized for fuel (energy).
For our purpose, carbohydrates can essentially be divided into 2 categories:
1) Unrefined - all natural, whole foods such as fruits, vegetables, whole grains* and legumes* (Ill talk
about the starred items in more detail in a later chapter)
2) Refined - all refined grains such as breads, pasta, rice, cereal and other starchy foods
When you eat carbohydrate foods, the carbohydrates get converted into sugar as theyre digested. When
sugar reaches your intestine it gets absorbed through your intestinal wall (your gut) and then goes to your
liver. Along the way, sugar passes by your pancreas where insulin is secreted in response to how much
sugar is present. The more sugar present, the more insulin is secreted.
Insulin has many important roles and one of them is to maintain a healthy blood sugar level. In most
cases, insulin does a great job of making sure that sugar is metabolized so that it doest stick around in
your bloodstream and increase your blood sugar level. This is a good thing since an elevated blood
sugar level can severely alter metabolic processes in your body, which can lead to serious diseases like
obesity, diabetes and heart disease.
However, in cases where sugar is constantly being consumed, it can overwhelm your pancreas and liver,
eventually leading to insulin insensitivity. This is a situation you want to avoid at all costs. Lack of insulin
sensitivity means higher blood sugar levels, which leads to weight gain and more fat - especially around
your belly (for men), hips and thighs (for women) along with a slew of potential health problems.
Now that you know sugar stimulates the production of insulin, which is needed to maintain consistent
blood sugar levels, let's take a look at how sugar gets metabolized and used in your body.
When sugar enters your liver, it has three possible paths it can take depending on how much sugar needs
to be metabolized. Heres how the process works:
1) The first path of sugar is to provide immediate energy for various metabolic processes.
2) Sugar that's not needed for immediate energy is then converted to glycogen and stored for future
use in your muscles and liver.
3) Any excess sugar that can't be stored as glycogen gets converted to triglycerides (fat). Fat is then
combined with cholesterol to form VLDL (Very Low Density Lipoprotein). However, it doesn't stay
as VLDL for too long as it drops off the triglycerides (fat) at various fat storage sites, at which point
it turns into LDL (Low Density Lipoprotein). The LDL is also known as the "bad" cholesterol that
increases your risk of heart disease.
To summarize, sugar can be used for immediate energy, stored for later use or converted to fat to be
stored and used for even later use (if ever). Sugar is energy, but depending on how much energy is
required and how much sugar is consumed, all energy that's not immediately needed gets stored away as
either glycogen or FAT.
Here's the real kicker though...your body only has limited room for glycogen storage - 200 grams to be
exact. Therefore, anything over 200 grams gets converted and stored as fat! Think about that for a
second. That's like 3 bagels or 2 Starbucks blueberry muffins! How many people do you think consume
at least 200 grams of sugar in day?
Now, this doesnt mean you cant ever eat sugar again. Its just means you have to get your sugar from
the right food sources. As mentioned earlier, carbohydrate foods can be divided into refined and
unrefined. Although they both eventually break down into sugar, the rate at which they break down has a
very big impact on your body...
Unrefined carbohydrate foods (i.e. vegetables and fruits) get broken down much slower since their natural
whole food structures are intact. The longer it takes to break down the better, as not to overwhelm your
body with large amounts of sugar that needs to be metabolized at once. Vegetables in particular are
great because they have such low sugar content. Fruits are good as well, but they have higher sugar
content, so I recommended them in moderate amounts. Consuming these foods allows sugar to be
utilized for immediate energy and glycogen storage without any excess being converted and stored as fat.
On the other hand, refined carbohydrate foods such as breads, pasta, rice and other refined grain
products get broken down much quicker since their whole food structure has already been processed and
refined. These foods also contain much higher sugar content and when consumed, quickly overwhelm
your pancreas and liver with large amounts of sugar. This forces more insulin to be secreted and
demands that your liver work harder to metabolize all the sugar. Eating these foods causes your blood
sugar level to fluctuate up and down, putting great stress on your body. And more often then not, there's
too much sugar in your body to be stored as glycogen, causing all the rest to be stored as FAT!
Unfortunately, consuming large amounts of refined carbohydrate foods on a daily basis has long become
the norm in our country (and many parts of the world), which explains why the rate of obesity and type 2
diabetes are the two fastest growing health problem in the United States. Avoiding refined carbohydrate
foods such as bread, pasta, rice, pastries, cereal and other starchy foods and replacing them with
unrefined carbohydrate foods (vegetables and moderate amounts of fruit), is the most effective way to
lose weight and achieve optimal health. Bottom line: Sugar makes you fat!
How To Reduce Inflammation For Optimal Health

Food allergies and food intolerances are similar but slightly different reactions to food. Neither one of
them are good since they both produce ill effects ranging from minor annoyances to serious allergic
reactions.
The physiological difference between a food allergies and food intolerances are as follows:
1) A food allergy is an immune response. The body doesnt recognize the substance (usually
protein) and produces an immune response to defend the body against what it sees as a foreign
substance.
2) A food intolerance is a digestive response. The food ingested irritates the digestive system and is
unable to break it down and digest it properly.
Nowadays both reactions are becoming more common, largely due to the abundance of heavily refined
and processed foods which contain commonly allergic and intolerant foods like gluten, eggs, dairy, and
nuts.
Surprisingly, most of us dont even know that we have food allergies and intolerances. Outside of serious
allergic reactions (anaphylactic shock) to certain foods like nuts and shellfish, most symptoms arent
commonly thought of as being caused by the foods we eat, which is why symptoms are commonly
ignored or tolerated.
Heres a list of some common ailments caused by food allergies and intolerances:
Sinus problems
Phlegm
Headaches
Aches and pains (in your joints and muscles)
Fatigue
Skin irritation (e.g. acne, rash, dryness, itchiness)
Digestive problems (e.g. nausea, indigestion, irregular bowel functions, acid reflux)
All foods that youre allergic or intolerant to can cause inflammation in your body. The symptoms are just
a result of an inflammatory process thats wreaking havoc on your metabolism. This is why inflammation
caused by food allergens is also known to cause weight gain.
The best way to avoid inflammation is to eliminate foods that youre allergic or intolerant to. The easiest
place to start is by eliminating all foods that have been refined or processed. Instead, replace them with
unrefined whole foods. These are foods that are in their natural, unaltered state with no additives. This
way you know exactly what youre putting in your body.
Even with unrefined whole foods, its best to avoid those with high incidences of allergies and intolerances
such as eggs, dairy, gluten and nuts to begin with. If your body reacts favorably to the elimination, you
can slowly reintroduce the these foods back into your diet one at a time to see which ones you can
tolerate. Keep repeating this process until you discover which foods youre allergic or intolerant to.
Once you figure out which foods to eliminate, keep them off your food list permanently. This way your
body can cool down the inflammation and re-establish the homeostasis (balance) back into your
metabolic processes so your weight loss efforts arent being hindered.
Eat To Slow The Aging Process

Aging is a natural process, part of which is caused by oxidation. Oxidation occurs when oxygen is utilized
during a metabolic process (any function in your body that requires oxygen)...its part of life. Paradoxically,
the by-products of oxidation, known as free radicals, are quite damaging to your body.
Free radicals damage your tissues, causing negative effects like faster aging and wrinkles. When too
many free radicals accumulate in your body, they can even cause enough damage to cause serious
illnesses such as heart disease and cancer. Free radicals can also slow your metabolism and cause you
to gain more weight.
Fortunately, your body has a built in mechanism that fights off free radicals to keep you in a healthy state
of balance. Free radical production is neutralized by molecules called antioxidants. Antioxidants prevent
and slow down the oxidative process and act as free radical scavengers to stop the free radical damage
from getting out of control.
Some antioxidants are produced internally and some are supplied through foods. Foods that are rich in
micronutrients such as beta-carotene, lutein, lycopene, selenium, vitamin A, Vitamin C, Vitamin E are
powerful antioxidants commonly found in fruits and vegetables.
Problems occur when your body gets out of balance and more free radicals are produced than
antioxidants. Although free radicals are part of our normal metabolic process, their production can be
increased through an unhealthy lifestyle. Stress and diet are the two of the biggest factors that influence
the production of free radicals. Stress causes your body to secrete cortisol, which is a vital hormone
needed for survival, but too much stress can cause overproduction of it, resulting in serious damage to
your body. Poor diet is another major cause of free radicals. Foods high in refined carbohydrates and
trans fats are the worst offenders, they accelerate the free radical productions so much that the
antioxidants simply cant keep up to neutralize the extensive oxidative damage.
Unfortunately, in our present high stress, high sugar, trans fat laden-fast food culture, free radicals are
running amok. This is causing pre-mature aging and an increase in the rate of serious diseases like
obesity, diabetes, heart disease and cancer.
The most effective way to neutralize free radical production and re-establish a normal rate of oxidation is
to minimize (or better manage) stress and eat foods rich in phytonutrients, which are full of anti-oxidants.
Below is a list of anti-oxidant rich foods that can help you fight free radicals and stop the effects of premature aging.
32 Age-Defying, Anti-Oxidant Rich Foods

Fruits
Vegetables / Plants
Nuts & Seeds
Sea Vegetables
Wild Blueberries
Spinach
Coconuts
Kelp
Cranberries
Kale
Walnuts
Wakame
Blackberries
Broccoli
Pecans
Spirulina
Raspberries
Cabbage
Almonds
Acai berries
Brussel Sprouts
Cashews
Goji Berries
Carrots
Hazelnuts
Mulberries
Bok Choy
Macadamia nuts
Strawberries
Maca
Sunflower seeds
Plums
Wheatgrass
Pumpkin seeds
Cherries (acerola)
**All dark green vegetables
Grapes
Anti-Nutrients: Common Foods with Toxic Effects

Foods contain a variety of nutrients, which are substances that give living organisms energy to run all of
their metabolic processes in order to grow and sustain life. Nutrients can be divided up into two major
categories:
1) Macronutrients - nutrients required in large quantities, which are your basic proteins,
carbohydrates and fats.
2) Micronutrients - nutrients required in small quantities, like vitamins, minerals and antioxidants.
Although food provides essential nutrients to nourish our bodies, some also carry potentially toxic and
harmful substances known as anti-nutrients. Anti-nutrients contain digestive enzyme blockers and toxic
proteins called lectin. Anti-nutrients are not usually cause for concern since theyre present in such small
quantities in most foods. However, there are foods that contain high levels of anti-nutrients in their raw
form, such as grains, legumes (i.e. beans) and potatoes.
The purpose of anti-nutrients is to protect the seed until it germinates. It terms of evolution, its protecting
the survival of its kind. This is why when you soak the seeds and they sprout (germinate), some of the
toxic substances that are inherently present to protect the seed are released. However, even after
germination, anti-nutrient properties still exist. For this reason, it's best to eliminate all grains and
legumes from your diet.
In particular, grains are foods that need to avoided as all costs. Of all the foods in our diet, grains are by
far the most abundant. Breads, pasta, rice, baked goods, and pretty much anything that's processed
since they all have some type of wheat or barley flour in them. That's a lot of food...and it's not a good
thing since grains are also the most destructive to your digestive system and overall health.
All grains have proteins called lectins (an anti-nutrient). Lectins are toxic proteins that are very harmful to
your body. The problem begins in your digestive system. Lectins can't be properly digested and they
attach themselves to certain transport receptors in your gut, hitching a ride across your intestinal wall.
Once they get across your intestinal lining they wreak all sorts of havoc. Since theyre not digested,
lectins are seen as "foreign bodies" and are attacked by your immune system. In normal situations, your
immune system makes "anti-bodies" against foreign molecules to destroy them, which is what its
supposed to do. BUT, these lectin proteins closely resemble proteins in your body, so your immune
system mistakingly starts attacking your own body! This is known as an autoimmune reaction, where
your own body attacks itself and causes major damage. Worse yet, these lectins eventually cause
enough damage to your intestinal lining, allowing even more proteins to "leak" through, amplifying the
condition. This is commonly known the "leaky gut" syndrome and has been associated with all sorts of
autoimmune diseases like Multiple Sclerosis, Rheumatoid Arthritis, Lupus, Autism and many more.
Another nasty protein found in some grains is gluten. Gluten is found in wheat, rye, barely, and millet.
For people who are intolerant to gluten, it causes a disease known as Celiac Disease, which is also an
autoimmune disease. Even though its a different protein, the same damaging process occurs.
Some nutritional experts believe that grains should not be part of the human diet. Grains only entered the
human food chain 10,000 years ago when agriculture was first introduced as a cheaper and more
accessible alternative to essential foods like meat, vegetables and fruits. From the looks of it, I think
they're right. Stay away from grains and you'll be healthier and thinner!
Legumes and potatoes also contain anti-nutrient qualities, such as toxic proteins and digestive enzyme
inhibitors, which cause very similar digestive problems to that of grains. I recommend you stay away from
legumes and potatoes for the same reasons.
Eliminating grains, legumes and potatoes altogether from your diet wont in anyway compromise your
health. Rather, this will help enhance your health and help you lose more weight faster.
Note: Sweet potatoes are not part of the potato family and they are okay to eat.
Why Fiber Makes You Thin

Although fiber is probably the least sexy aspect of nutrition, it's one of the most important, yet often
overlooked part of healthy eating for effective weight-loss.
Fiber is indigestible content found in plant foods commonly known as "roughage". Since fiber is not
digested, it's not absorbed and doesn't provide any energy to your body.
So what's it good for?
It provides motility in your digestive system to keep you healthy and running smoothly, literally. Just think
of fiber as the Roto-Rooter of your colon.
There are technically two types of fibers: soluble and insoluble.
Soluble fiber, when mixed with liquid, forms a gel in your stomach and prolongs the time it takes to empty.
It also absorbs fat, lowers cholesterol and slows down the absorption of nutrients, which is particularly
helpful for insulin because it slows down the rate of sugar absorption.
Insoluble fiber is exactly as the name suggests, insoluble. It doesn't mix with liquids and pretty much
stays intact throughout the entire course of the digestive system, until it's excreted. Insoluble fiber is what
helps with motility and moves bulk through the intestines, thereby helping prevent constipation and other
digestive problems. It also helps maintain an optimal pH environment in the colon, thereby protecting it
from toxic cancerous substances.
Most fibrous foods contain both insoluble and soluble fiber. Even though they provide different functions,
eating fibrous foods will provide you with the benefits of both.
The recommended amount of daily fiber is 30-50 grams a day. That may seem like a lot considering the
average fiber intake in the US is only about 10-12 grams per day! No wonder constipation and other
digestive issues are such a wide spread problem.
Foods that have high fiber content are dark green leafy vegetables, fruits with skin, seeds and nuts. If
you have a hard time eating enough fibrous foods to get 30-50 grams worth of fiber, you can always take
fiber supplements like psyllium husks, ground flax seeds and Metamucil amongst others.
Here's another great reason to add more fiber to your diet: It's a natural hunger suppressant. In fact, it's
so effective at suppressing hunger that many diet programs are primarily based on taking fiber
supplements to ensure that you are able to sustain a lower caloric intake without experiencing too much
hunger.
Acidic & Alkaline: The Yin & Yang of Food

Maintaining a neutral pH environment in your body is extremely important for your health. The way you
achieve this is to eat a balance of acidic and alkaline (basic) foods.
Unfortunately, most people's diets consist of too many acidic foods and not enough alkaline foods. This
type of imbalanced eating pattern can cause undue stress on your body since acidic foods leach vital
minerals like calcium, sodium, potassium and magnesium from your bones and vital organs in an effort to
neutralize the acidity. You can imagine the stress this process puts on your body. These mechanisms
are in place as part of a survival mechanism and shouldn't be part of a regular metabolic process.
When there's a persistent imbalance of acidic to alkaline food intake, it can lead to serious health
problems such as osteoporosis, muscles pain, joint pain and immune deficiencies just to name a few.
Since all protein foods are acidic in nature, it becomes even more important that you eat enough fruits
and vegetables (which are the only alkaline foods) to balance your pH.
Keep in mind that grain products like bread, rice and pastas are all acidic as well and eating these foods
in combination with other highly acidic foods like meat, dairy, cheese and eggs can double the amount of
stress you're already putting on your body!
Here's a list of common foods that have been analyzed and given an acidic or alkaline value. PRAL
stands for Potential Renal Acid Load. A negative (-) PRAL score means the food is basic (alkaline) and a
positive (+)PRAL score means the food is acidic. A PRAL score of zero means the food is neutral. The
PRAL score is in parenthesis below the listed food item.
Bottom line: Eating unrefined carbohydrates (i.e. vegetables and fruits) instead of refined carbohydrates
helps balance your pH.
Meat
Fish
Dairy/Eggs
Nuts
Vegetables
Fruits
Grains
Sweets
Chicken
(8.7)
Cod
(7.1)
Whole Egg
(8.2)
Hazelnuts
(-2.8)
Asparagus
(-0.4)
Apples
(-2.2)
White
Bread (3.7)
White
Sugar
(-0.1)
Lean
Bee(7.8)
Herring
(7.0)
Egg White
(1.1)
Peanuts
(8.3)
Broccoli
(-1.2)
Apricots
(-4.8)
Rye Bread
(4.1)
Honey
(-0.3)
Turkey
(9.9)
Haddock
(6.8)
Egg Yolk
(23.4)
Walnuts
(6.8)
Spinach
(-14.0)
Bananas
(-5.5)
Wheat
Bread
(1.8)
Lean Pork
(7.9)
Trout
(10.8)
Hard
Cheese
(19.2)
Cauliflower
(-4.0)
Cherries
(-3.6)
Oats
(10.7)
Meat
Fish
Dairy/Eggs
Nuts
Vegetables
Fruits
Grains
Lunch Meat
(10.2)
Gouda
Cheese
(18.6)
Carrots
(-4.9)
Kiwi Fruit
(-4.1)
Wheat
Flour
(8.2)
Hot Dog
(6.7)
Cheddar
Cheese
(26.4)
Tomatoes
(-3.1)
Oranges
(-2.7)
Rye Flour
(5.9)
Salami
(11.6)
Cottage
Cheese
(8.7)
Zucchini
(-2.6)
Peaches
(-2.4)
Brown Rice
(10.8)
Sour
Cream
(1.2)
Lettuce
(-2.5)
Pears
(-2.9)
White Rice
(1.7)
Whole Milk
(0.7)
Peppers
(-1.4)
Pineapple
(-2.7)
Spaghetti
(6.5)
Plain
Yogurt
(1.5)
Onions
(-1.5)
Strawberry
(-2.2)
Sweets
Raisins
(-21.0)
*This table is adapted from the Remer and Manz study and each PRAL score is based on a 100g portion of food.
Pre & Post Workout Nutrition

Not everyone needs pre and/or post workout nutrition. However, if youre lacking in energy, pre-workout
nutrition is recommend. If youre looking to gain more lean muscle mass, you can do pre and post OR
just post workout nutrition. Pre workout nutrition will help boost your energy level prior to the workout and
post nutrition will help you replenish your glycogen, keeping your muscles out of the catabolic (muscle
wasting) state after your workout.
If you want to enhance your lean muscle gain or are feeling sluggish because you've lowered your
carbohydrate intake, you can consume a 1:3 protein to carb ratio (drink or snack) 30 minutes before your
workout and/or within the first hour after working out.
Pre and post-workout nutrition is the the only time you can consume simple, refined carbohydrates such
as fruit juice, sports drinks, protein bars, etc...
For easy digestibility and quick absorption, liquid form is the easiest and most effective. Protein
supplements (such as whey protein powder) mixed with fruit juice is one of the easiest and most
convenient drinks to make. If you have a bit more time, blend a protein supplement (e.g. whey protein
powder) with real fruits (e.g. blueberries, blackberries, bananas, etc...) along with some ice water for a
delicious and healthy shake.
HOW TO CALCULATE YOUR DAILY CALORIE NEEDS

Macronutrients are nutrients required in large quantities. These are your proteins, carbohydrates and
fats. There are optimal amounts of each that you should consume, however, these amounts vary from
person to person. In this chapter, I will explain the benefits of each macronutrient and show you how to
calculate your daily needs for maximum fat-loss.
Protein: The Building Blocks of a Lean, Strong Body

Protein provides the building blocks for your muscles and other structures in your body, so it's imperative
that you get enough protein in your daily diet. Protein is commonly under consumed, since most people
eat a heavily starch-based diet.
Protein is composed of a chain of amino acids. There are more than a hundred different amino acids that
are available on this planet, but only 20 are necessary for your body. These amino acids are classified as
"essential" and "non-essential" amino acids. There are 11 non-essential amino acids, which are amino
acids that your body can make on its own. There are 9 essential amino acids, which are amino acids
your body cant make. The following is a list of essential and non-essential amino acids:
Essential:
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
Non-essential:
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline,
Serine, Tryosine
The essential amino acids must come from protein in your diet. The best kind is animal protein from
foods like red meat, poultry, fish, eggs and dairy*. These food provide complete proteins since all 9
essential amino acids are available. Plant proteins, on the other hand, do not provide all of the essential
amino acids (with the exception of soy and quinoa). These are also known as incomplete proteins and
are found in foods such as vegetables, legumes, and whole grains, nuts and seeds.
Foods with incomplete proteins contain different combinations of essential amino acids. If you combine
the right types of plant foods (e.g. brown rice and peas), you can get all 9 essential amino acids.
However, the bioavailability of proteins from plants is not nearly as good as protein from animal sources.
Unless youre a vegetarian, its best to get your essential amino acids from foods that provide complete
protein like red meat, poultry, fish, eggs and dairy*.
* If you are lactose intolerant, you should not consume dairy.
How Much Protein Do You Need?

The amount of protein you need on a daily basis depends on two factors: 1) your body size and 2) your
activity level. The bigger you are, the more muscle content you have and more protein you need to
sustain the muscular and structural integrity of your body. The more active you are, the more you
"damage" your muscle tissues, which means more protein is required for repair. The "damaging" process
of your muscle is a natural process that occurs when you exercise, like lifting weights. It's the repeated
process of damaging and repairing your muscle tissues that results in building more muscle.
How To Calculate Your Lean Body Mass

The first process in figuring out how much protein you need is to calculate your lean body mass. In order
to do that, you need to find out what your body fat percentage is. There are a several ways to get your
body fat percentage. Here are some of the most common methods:
The Skin Caliper Test - Special calipers are used to measure folds of skin around specific spots on
the body. This is a popular and fairly easy method, but the accuracy depends on the person
administering the test. I recommended that you have someone whos experienced perform the test
to get an accurate measurement.
Electrical Impedance Test - This method involves a device that sends harmless radio frequencies
through your body to measure water content. This provides an estimated value of your body fat.
However, because it depends on your body's water level, exercising and drinking liquid directly
before the test can distort results. For this reason, the test is considered only moderately accurate.
Hydrostatic/Full Body Immersion Test - This is considered the gold standard of body fat
measurements. The test requires you to submerge your entire body (including your head) under
water while exhaling all the air from your lungs. Although the method is very accurate, you need a
facility that performs this test and the test itself can be difficult for some people.
If none of the above methods are available to you, you can calculate your body fat percentage by using
the equation below. This equation requires you to plug in a few body part measurements, which you can
take using measuring tape. Although it's certainly not the most accurate method, it's easy and does help
you get started.
Here are the measurements (in inches) you need:
For men you need to measure your height, waist and neck
For women you need to measure your height, waist, hips and neck
Once you have your measurements, plug them into the equation below:
Men:
% body fat = 86.010 x log10(abdomen - neck) - 70.041 x log10(height) + 36.76
Women:
% body fat = 163.205 x log10(abdomen + hip - neck) - 97.684 x log10(height) - 78.387
(Developed by Hodgdon and Beckett in 1984 and later updated by Hodgdon and Friedl in 1999 at the Naval
Research Center)
After you find out what your body fat percentage is, calculate your body fat mass by multiplying your
weight by your body fat percentage. For example, if your body fat percentage is 19% and your current
body weight is 140 pounds, the calculation would be:
140 x 0.19 = 26.6 pounds of body fat
After you get your body fat mass, you can take that value and subtract it from your current body weight to
get your lean body weight:
140 - 26.6 = 113 pounds (round to the closest whole number)
Now that you have your lean body weight, you can see how much protein you should consume each day
based on your activity level (see chart below).
* Note: If you are on the MAX Workouts program, your activity level is considered Active
Activity Level
Grams of Protein Needed Per

Pound of Lean Body Weight
Grams of protein to consume daily

(Example continued from above)
Sedentary
0.35 - 5 grams
113 x (0.35 to 0.5) = 40 to 57 grams
Moderately Active
0.6 - 0.8 grams
113 x (0.6 - 0.8) = 68 to 90 grams
Active
0.8 - 1.0 grams
113 x (0.8 - 1.0) = 90 to 113 grams
Very Active
1.0 or more grams
113 x (1.0 or more) = 113 grams
Once you figure out how much protein you need, it becomes much easier to figure out what you need to
eat. In order to reach the required protein amount, you'll need to consume protein at each meal, including
snacks.
Carbohydrates: How Low Should You Go?

I've already covered how carbs breakdown into sugar and how sugar is metabolized in your body for fuel.
But here's a quick recap before we figure out how much carbohydrate foods you should be eating:
All carbohydrates break down into sugar and sugar is used for energy. BUT, excess sugar ALWAYS turns
into fat! Your insulin hormone controls many vital metabolic processes in your body, which includes how
much fat to store. Insulin is driven by sugar, so too much sugar promotes fat. That's really the take home
message here. If you eat too many carbs you get fat. It's just that simple.
Much like proteins, it partly depends on your level of activity. If you're an endurance athlete that trains 2-6
hours a day, you'll need to consume more carbohydrates than someone who trains an hour or less per
day. But, if your goal is to lose weight, burn fat and get lean with short duration, high-intensity workouts
as in my MAX Workouts program, you can follow the carbohydrate guidelines outlined below.
The recommendations below are based on the findings of Mark Sisson, Health & Nutrition Expert as well
my own research and findings.
300 grams or more per day - On course to obesity and serious diseases
This is a dangerous range to be in. Youre bound to be overweight and your insulin is probably not
working optimally. You'll experience compromises in your health and potentially face serious health
problems in the future including obesity, diabetes, metabolic syndrome and heart disease.
200 - 300 grams per day - Steady weight gain
Sadly, this is the range recommended by the USDA. As seen by the explosion of overweight, obese and
diabetic population, it's quite evident that this recommended amount is clearly too high. At this level of
high carb intake, you will eventually lose insulin sensitivity and experience gradual and steady weight
gain.
150-200 grams per day - Initiating weight gain or maintaining weight with longer duration activities
At this range, you're at the tail end of weight maintenance and at the beginning of weight gain, depending
on your body and activity levels. At this range, losing weight and burning fat will be more difficult,
especially if you're consuming refined carbs, due to higher insulin activities.
100-150 grams per day Bodyweight maintenance
This an optimal range for maintaing your current bodyweight. At this range you can participate in short,
high-intensity activities like the MAX Workouts program and continue to see fitness gains, such as
increased strength and lean muscle mass while burning more fat.
50-100 grams per day - Steady weight loss

This range of carbohydrate intake significantly reduces insulin activity and increases fat metabolism. By
lowering your insulin activity, your body is able to free up stored fat and use it for energy instead! This is
why it's much easier to burn fat and lose weight while consuming carbs in this range. At 50-100 grams of
carbs per day, the majority (if not all) of your carbs will come from vegetables and some fruits. This is
great for your health since vegetables have the highest nutrient content and the lowest sugar content.
0-50 grams per day Aggressive fat burning and weight loss
At this range, you're switching the body's main metabolic process to ketosis. Ketosis is a natural process
that your body goes through in cases of extremely low carbohydrate intake. During ketosis, protein is
converted to glucose for energy in the liver. This process is called gluconeogenesis and it's fueled by fat.
Contrary to popular belief, ketosis is completely safe. Your body can function quite well in ketosis. The
by-product of gluconeogensis are compounds called ketones, which provide fuel for your brain and heart.
In fact, ketones are the preferred fuel for your heart! The only drawback is that it's hard to maintain such
low carb intake for long periods of time. You'll need to make sure that you're consuming sufficient
amounts of protein and fat in order to get enough calories. It's ideal for aggressive weight loss in the
initial phases of a diet, but you'll need to make sure that you don't rebound on your carb intake as you
gradually reintroduce them back into your diet.
Effective Carbohydrate Count

Eating low carbs is not difficult -- as long as you're eating the right kinds of carbohydrate foods. If you
stick to eating unrefined carbs (i.e. vegetables and fruits), you won't have any trouble keeping your carb
intake range between 50-150 grams per day. Further, you only need to worry about the actual sugar
content in each carbohydrate food. Here's what I mean by that: All carbohydrate foods turn into sugar,
but they all have fiber content as well and fiber doesn't count since it has no effect on your hormones,
especially insulin. So, when you look up a carbohydrate food, let's say an apple, the total carbohydrate in
grams takes into account the fiber content of apple as well. The actual amount of carbohydrate
content that turns into sugar equals the total carbohydrate content minus the total fiber content.
In the case of a medium sized apple, it has on average about 19 grams of total carbohydrate content and
3 grams of fiber. Therefore, the actual amount of carbohydrates that turns into sugar is 16 grams (19 - 3).
This is known as the Effective Carbohydrate Count or ECC for short.
This is another reason why eating foods high in fiber content such as fruits and vegetables are also really
good in terms of keeping your sugar intake low while enabling you to eat more carbohydrate foods.
However, this is not the case when you start to include grains into your diet. Since most grains are very
dense in calories, low in fiber and much too high in sugar content, they readily activate your insulin and
makes it much harder to lose weight and easier to gain weight. This is why you're far better off staying
away from grain based foods such as bread, pasta, cereal, baked goods and rice as much as possible so
you can maximize your weight loss efforts and optimize your health.
Note: If you are concerned about glycogen storage when eating a lower carbohydrate diet, it's important
to note that your body has the ability to make up to 200 grams of glycogen per day from proteins and fat
alone. Also, your muscle (which is where the majority of your glycogen is stored) only has room to hold
200 grams of glycogen. So even with zero carb intake, your body can make enough glucose to keep your
glycogen levels in your muscle full.
Fat Doesnt Make You Fat

Fat is essential, yet it is the most misunderstood macronutrient out of them all. I think it's because of the
name. Can you blame people? Who wants to eat fat when you're trying to lose fat? But, here's the key
to eating fat while losing weight: Eat sufficient amounts of protein while keeping your carb intake fairly
low. When you do this, you shift your body's main source of energy from sugar to fat.
Fat has gotten a bad rep because it was falsely associated with increasing cholesterol and heart disease.
As it turns out, it wasn't fat to blame after all, but rather a combination of eating foods high in refined carbs
and bad fat. I'll talk about good fats and bad fats in a minute, but just to be clear, healthy fat is completely
okay to eat. In fact, as I stated above, when you combine good fat with proper amounts of protein and
carbs, fat increases you body's ability to burn stored fat more effectively!
Heres a breakdown of healthy fats:
Saturated Fats - stable fats found in foods like animal fats and coconuts. Chemically, they have
the most stable structure, which allows them to be used in high temperatures (i.e. cooking) without
breaking down or going rancid. They provide many health benefits including calcium absorption
and boosting immune function. Theyre also an important source of good cholesterol, which helps
strengthen your cell membrane structures.
Monounsaturated Fats - moderately stable fats found in foods like avocado and in many healthy
oils such as olive oil, flaxseed oil, sesame seed oil and sunflower oil. Their chemical structure is
less stable than saturated fat, but can still be heated for cooking. Technically, most of the healthy
oils mentioned above are combinations of both monounsaturated fat and polyunsaturated fats, with
higher percentages of monounsaturated fats than polyunsaturated fats. Monounsaturated fats help
lower "bad" cholesterol (LDL) without lowering the good cholesterol (HDL) and helps promote a
healthy heart.
Polyunsaturated Fats - the least stable of the three. This makes polyunsaturated fats very
susceptible to going rancid quickly when heated. Theyre found in grain products, soybeans,
peanuts and fish oils. When they go rancid, they produce free radicals, which as we know, causes
havoc on your body. However, when certain polyunsaturated fats are properly kept to avoid
oxidation, they provide many health benefits. For instance, fish oils contain omega 3's, which have
strong anti-inflammatory properties to combat chronic inflammation commonly caused by poor diet
and stressful, unhealthy lifestyle.
All of the fats mentioned above have great health benefits, especially when combined with proper
amounts of protein and carbohydrates. However, there is one type of bad fat that needs to be avoided at
all costs...trans fat. Trans fats shouldn't even be considered fat, since theyre not even natural. Theyre
chemically manufactured and added to foods to extend shelf life. When ingested, they causes serious
damage to your body. Long term exposure to trans fats have been associated with obesity, diabetes,
atherosclerosis, and chronic inflammatory diseases, just to name a few. The good thing is, trans fats are
fairly easy to avoid. Stay away from processed foods and prepackaged foods. Stick to eating natural
whole foods and you won't need to worry about getting exposed to the harmful effects of trans fats.
Determining how many grams of fat you should eat per day depends on your calculated calorie intake,
which is described in detail in the next section.
Calculating Your Daily Calorie Intake (An Example)

How many calories you need to eat per day depends on four main factors:
1) You goal weight
2) Your body weight
3) Your lean body weight
4) Your activity level
Keep in mind that there are other variables such as metabolic factors, genetic factors, age, hormonal
profile, muscle mass, body type and general lifestyle factors such as stress, how much you sleep, etc...
that need to be accounted for on an individual basis as well.
Before you decide on your goal weight, it's important to keep a few key things in mind:
Be realistic about your goals - I want you to be ambitious, but I dont want you to set yourself up for
frustration or failure by choosing an incredibly difficult goal.
Calories are important, but it's just as important (if not more so) to watch what you eat. Remember,
not all calories are created equal. Each food you ingest triggers hormonal responses that can
either be helpful and healthy or negative and unhealthy to your body. Think before you eat!
Successful and sustained weight-loss comes as a result of a combination of both healthy eating
and an effective exercise program. By following this nutritional guide and doing MAX Workouts,
you are setting yourself up for great success!
To easily figure out how many calories to eat in a day, multiply your goal weight by 10. For instance, if
your goal weight is 140 pounds, then your total daily caloric intake should be around 1400 calories (140 x
10). Now remember, this is a ball park figure and you may need to adjust your total calories depending
on variables mentioned above.
Now that you've gotten a general idea of what your daily caloric intake should be, you'll need to figure out
how much of each macronutrient you should be eating:
Each macronutrient has the following caloric value:
Proteins have 4 calories per gram
Carbohydrates have 4 calories per gram
Fats have 9 calories per gram
To determine how much of each macronutrient you need to consume per day, I'm going to use the
following example for illustrative purposes:
The person currently weighs 160 pounds
Has 30% body fat
The goal is to lose 20 pounds and reach a bodyweight of 140 pounds
Daily Calories from Protein

To calculate this persons daily protein requirements, we'll first need to calculate the lean body weight.
This allows us to figure out the total lean muscle mass, which will give us a rough estimate of how much
protein is needed to maintain the current muscle mass.
Current Weight x Body Fat Percentage = Body Fat
30% body fat equals: 160 x 0.3 = 48 pounds of body fat.
Using the current bodyweight (160 pounds) and calculated body fat (48 pounds), we can then calculate
the lean body weight (160 - 48) to be 112 pounds.
The next thing we need to determine is the activity level. This gives us an idea of how much muscle this
person will breakdown so we can estimate how much protein is needed to be able to repair it (the muscle
building process). The more active the person is, the more muscle is used, and the more protein is
needed to consume to make sure that the muscles are getting enough protein to fully repair themselves.
Let's categorize the persons activity level as high, which means that about 1 gram of protein per pound of
lean body weight is needed. So, in this case about 112 grams of protein are needed per day.
Since each gram of protein equals 4 calories, at 112 grams of protein, this person should consume 448
calories (112 x 4) from protein each day.
When you're figuring out how many calories you need from each macronutrient, don't reduce the calories
you get from proteins. The reason is this: Protein is absolutely necessary in order to maintain your lean
muscle mass. The more lean muscle mass you have, the higher your metabolism. Having a high
metabolism is key to successful weight loss and more importantly, keeping it off. All too often people lose
weight, but they lose precious lean muscle along the way. This slows down your metabolism and
eventually hinders your ability to stay lean in the long term.
Daily Calories from Carbohydrates
If you're going to reduce calories, carbs are the best place to start. Just by cutting out calorie dense
unrefined carbohydrate foods and replacing them with unrefined carbohydrate foods that are healthier
and less calorie dense, you automatically cut down your calories. The other great thing is that vegetables
and most fruits are so low in calories and high in fiber that you probably couldn't reach the recommended
caloric intake no matter how much you eat. Imagine that...eat as much as your heart desires and you still
can't get enough calories!
The other reason why you should reduce caloric intake from carbohydrate foods is to minimize your
insulin involvement. The less your insulin is involved, the better your body will be able to burn fat. As
mentioned in the previous section on carbs, insulin is basically your fat storage hormone and is triggered
by sugar. Since all carbohydrate food turns into sugar, fewer carbohydrate means less sugar. Reduction
of sugar means little insulin involvement, which ultimately means less fat!
As mentioned in the carbohydrate section, the recommended range for effective fat loss is between 50 150 grams of effective carbohydrate count. Going back to our example, let's say that the person decides
to limit their carb intake to 100 grams per day. Although that may seem low, eliminating all refined carbs
will enable this individual to eat plenty of vegetables and fruits and easily staying within that range.
Since each gram of carbohydrate is 4 calories, at 100 grams of effective carbohydrates, this person will
be able to consume 400 calories (100 x 4) from unrefined carbohydrate foods each day.
Daily Calories from Fat

So far we've calculated the calories from protein and carbohydrates. The total so far is 848 calories (448
+ 400). Since we did a quick estimation of the persons total daily calories (which was the goal weight of
140 multiplied by 10) to be 1400 calories, this leaves 552 calories (1400 - 848) to be consumed from fat.
Since each gram of fat has 9 calories, at 552 calories, that's 61.3 grams of fat (552 / 9). The total amount
of fat that can be consumed is 61.3 grams each day.
Here's the overall breakdown of calories per macronutrient:
Protein = 112 grams (or 448 calories)
Carbohydrates = 100 grams (or 400 calories)
Fat = 61.3 grams (or 552 calories)
Total caloric intake = 1400 calories
Keep in mind that this is just an example and an approximation. As I mentioned before, everyone is
different and each individual situation will vary according to metabolic factors, genetic factors, age,
hormonal profile, muscle mass, body type, activity levels and so on. However, it's a good sample to
follow when you're figuring out your daily needs.
Now, if you find that your calculated total calorie is too restrictive, you can play around with the
macronutrient numbers until you find what works best for you. My recommendation when increasing
caloric intake is to increase your protein and fat intake while keeping your calories from carbohydrate the
same.
5-Step Quick Summary

1) Calculate Your Daily Calorie Intake: The quick and easy way to calculate your daily calorie
intake is to multiply your goal weight by 10. This number is a rough estimate, so you may need to
adjust it to your individual needs, but it's good place to start.
2) Macronutrients: Calculate how much of each macronutrient (protein, carbs, fat) you need to eat.
Your protein and carb intake are especially important. Once you figure those out, the rest of your
calories can come from fat.
3) Calculate Your Daily Protein Intake: First, calculate your body fat percentage. Then, use that
value to calculate your lean body weight. Once you know your lean body weight, you can
calculate your protein intake based on your activity level. While doing the MAX Workouts
program, you can estimate about 1 gram of protein for each pound of lean body weight
4) Calculate Your Daily Carbohydrate Intake: When you're calculating your daily carbohydrate
intake, it's important to keep in mind that the type of carbohydrate foods you eat makes a big
difference. Avoid refined carbs since they have a higher sugar content, which readily stimulates
your insulin hormone and activates your fat storage process. Instead, stick to unrefined carbs
since theyre lower in sugar and higher in fiber, which minimally affects your insulin, helping you to
avoid excess fat storage. Keeping your carbohydrate consumption around 100 grams per day will
allow your body to shift it's main energy source from carbs to fat. This will help enable your body
to start burning off body fat more effectively and efficiently. Keep in mind that when you lower your
carb intake, you will feel sluggish and have low energy initially...but it will pass! Stick to the diet
and once your body switches it's dependency from carbs to fat, you will regain your energy and
then some!
5) Calculate Your Daily Fat Intake: Once youve figured out your protein and carb intake, you can
calculate your daily fat intake. Just subtract the total estimated daily calories from the sum of the
calories from protein and carbs. Dont skimp out on the fat. Eating fat won't make you fat! In fact,
it'll help you burn even more fat as long as you're eating plenty of protein and keeping your carb
intake fairly low by eating unrefined carbs like fruits and vegetables.
15 Insider Tips For Rapid Fat-Loss

1) Protein Satisfies Your Hunger Craving: The best way to suppress your hunger is by eating
more protein. High protein foods are not only fairly low in calories, but they are also effective at
keeping you feeling full for longer periods of time.
2) Fiber Makes You Thin: If you want to lose weight, you must eat fiber! You should consume 30
-50 grams of fiber per day. Fiber is also a great way to suppress your hunger and keep you full
longer. It's plays a vital part in keeping your digestive system healthy as well. If you're not getting
enough fiber from all the vegetables and fruits, you can use fiber supplements to meet your daily
requirements.
3) Keep Your Meals Simple: Pick three or four of your favorite healthy meals and repeat them until
you get tired of them and then switch it up. The most successful dieters eat the same few meals
over and over again.
4) Make Better Choices When Eating Out: If you eat out, keep in mind that almost all restaurants
can give you a salad or vegetables in place of french fries or potatoes. Remember, consuming
refined carbs is a sure way to halt your weight loss. You can enjoy eating out, just watch your
refined carb intake.
5) Avoid Emotional Eating: If you know that youre an emotional eater, when you feel hungry drink
a large glass of water first and wait 5 minutes. Oftentimes your hunger will subside if it's triggered
by emotion and not your stomach. If youre still hungry afterwards, then you can eat.
6) Eat Slow: Take your time eating. Chew well and really enjoy the food. If youre still hungry after
finishing your meal, wait 20 minutes. Thats about how long it takes before your stomach can tell
your brain that youve eaten. You'll be surprised at how satisfied you feel after waiting a little bit.
Keep in mind that your goal is to feel satisfied and not full after each meal.
7) Take a Fiber Supplement To Avoid Late Night Snacking: Drinking a glass of water with a fiber
supplement will fill you up and keep you full, so you don't indulge in any late night snacking that
can ruin your hard earned body!
8) Shop the Perimeter: The best, most healthy and nutritious foods are located along the
perimeter of your grocery store. Thats where all the fresh veggies, fruits and meats are located.
The inner isles are mostly jam-packed with processed and refined foods so steer clear!
9) If It Comes In a Box, Dont Buy It: Generally speaking, most foods that come in a box are likely
laden with trans-fat (i.e. preservatives) and are full of refined carbs (e.g. wheat flour, barley flour,
etc...) as you will see on their labels. Remember, the healthiest foods dont have labels!
10) Always Be Prepared: There are going to be times where you get hungry and arent able to find
a healthy meal. Keep a small snack on hand at all times for these situations. For example, carry
a small bag of nuts and some beef jerky.
11) Stay Away From High-Calorie Health Bars: Most so-called health bars are sugar-laden and
should be classified as overpriced glorified junk-food!
12) Dont Have An All or Nothing Attitude: Its unrealistic to think that youre going to eat well
100% of the time, so dont punish yourself. If you can eat well 90% of the time, youll have great
success.
13) Shop, Stock Up & Prepare Food For The Week: Pick one day a week to shop and prepare as
much food as possible for the upcoming week. Wash all fruits and vegetables and store them in
an air tight containers so you have easy access to them anytime youre hungry. Pre-cook enough
proteins (fish, seafood, poultry, beef) and freeze them so theyll be ready for any meal.
14) Keep a Food Diary: Most people grossly underestimate how much they eat. In the beginning,
its really important that you keep track of your daily intake of calories, protein, fat, and carbs so
you know whether or not youre staying on target. Overtime, youll become accustom to your
needs and wont need to keep a log.
15) Clean Out The Cupboards & Fridge: Get rid of the bad stuff! Having junk food around the
house will only make temptations worse and is a recipe for failure. Leave yourself no choice but
to eat healthy, nutritious food.
THE LEAN BODY DIET -- THE 90-DAY PLAN

In this chapter I have outlined a 90 day carb reduction plan that you can follow while youre on the MAX
Workouts program (each level coincides with the levels in MAX Workouts). In a previous chapter, you
calculated your daily macronutrient needs (protein, carbs and fat). However, the most important variable
is your Effective Carbohydrate Intake (ECC). Your calculated protein and fat needs should stay
consistent throughout the program.
This program will help you progressively reduce your carb intake, which varies throughout each cycle and
the entire program. This ensures that your carbohydrate intake stays fairly low throughout the program
and that you're always shifting your total calories, which forces your metabolism to be in a constant state
of adaptation and keeps it running at a much higher rate.
Calculating Your Effective Carbohydrate Intake

When you look up a carbohydrate food, let's say an apple, the total carbohydrates in grams takes into
account the fiber content of apple as well. The actual amount of carbohydrate content that turns into
sugar equals the total carbohydrate content minus the total fiber content.
In the case of a medium sized apple, it has on average about 19 grams of total carbohydrate content and
3 grams of fiber. Therefore, the Effective Carbohydrate Count (ECC) is 16 grams (19g - 3g).
* Please note that when you go on a low carbohydrate diet, your body goes through a period of
adaptation during which time you will experience periods of low energy and sluggishness. This should
pass in 1-3 weeks time (the range varies with each individual). During this time of transition you may find
yourself having a hard time pushing yourself through the workouts. To minimize your sluggishness and
ensure that you're able keep working out with sufficient intensity, make sure that you consume proper pre
and post workout nutrition. This is the only time that you can consume refined carbs as part of your diet.
Having refined carbs such as fruit juice will provide your body with quick energy and help replenish your
glycogen quicker.
** If you can't follow the planned schedule or for the sake of simplicity, keep your carb intake around 100
grams for fast, effective fat-burning.
Level 1: ECC (Effective Carbohydrate Content)

Total
Total
Total
Total
Total
Total
Total
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
150
150
150
150
150
150
150
Week 2
125
125
125
125
125
125
125
Week 3
100
100
100
100
100
100
100

Total
Total
Total
Total
Total
Total
Total
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 4
125
125
125
125
125
125
125
Week 5
100
100
100
100
100
100
100
Week 6
100
100
100
100
100
100
100

Total
Total
Total
Total
Total
Total
Total
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 7
75
75
75
75
75
75
75
Week 8
125
125
125
125
125
125
125
Week 9
100
100
100
100
100
100
100

Total
Total
Total
Total
Total
Total
Total
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
ECC(grams)
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 10
100
100
100
100
100
100
100
Week 11
100
100
100
100
100
100
100
Week 12
100
100
100
100
100
100
100
LIST OF HEALTHY FOODS CHOICES

Proteins (Meat, Poultry, Seafood)
Note: Watch out for mercury levels and other contaminants in fish. Whenever possible, choose meat and
poultry from animals that haven't been treated with any hormones or antibiotics.
Food
Protein (grams)
Carbs (grams)
Fat (grams)
Total Calories
Roasted skinless,
chicken thigh
36
15
293
43
231
40
241
43
25
13
225
23
17
247
22
139
23
185
29
180
22
155
(chopped - 1 cup)
Roasted skinless,
chicken breast
(chopped - 1 cup)
Roasted skinless,
chicken drumstick
(chopped - 1 cup)
Roasted chicken
wing (1 wing)
Beef sirloin tri-tip:

broiled (3 oz.)
Beef brisket:
braised (3 oz.)
Lean ground beef:

pan browned (3 oz.)
Tenderloin (lean):
broiled (3 oz.)
Top sirloin (lean):

broiled (3 oz.)
Wild atlantic
salmon: (3 oz.)
Food
Protein (grams)
Carbs (grams)
Fat (grams)
Total Calories
Canned pink
salmon: (3 oz.)
17
118
23
184
25
156
25
118
20
109
22
99
15
85
19
128
21
119
21
95
18
84
16
82
19
94
Sockeye salmon:
(3 oz.)
Bluefin tuna:
(3 oz.)
Yellowfin tuna:
(3 oz.)
Canned white tuna:
in water (3 oz)
Canned tuna:
in water (3 oz)
Tilapia: (3 oz.)
Wild rainbow trout:

(3 oz.)
Wild halibut:
(3 oz.)
Haddock:
(3 oz.)
Shrimp (cooked):
(3 oz.)
Alaskan crab:
(3 oz.)
Dungeness crab:
(3 oz.)
Proteins (Eggs, Dairy)

Note: These foods are only recommended for people that do not have any intolerances to eggs or dairy
products. Your best sources of eggs and dairy are from free-range chicken and cows that have NOT been
treated with hormones or antibiotics.
Food
Egg omelet:
(3 eggs)
1 large egg:
1 large egg:
(fried)
Scrambled eggs:
(3 eggs)
Liquid egg whites:
(1/4 cup)
Whole milk:
(1 cup)
2% milk:
(1 cup)
Cottage cheese:
(1/2 cup)
Cottage cheese
reduced fat:
Protein (grams)
Carbs (grams)
Fat (grams)
Total Calories
18
13
189
4.5
65
87
18
13
189
24
11
146
11
102
13
110
14
81
11
149
13
17
154
24
160
20
110
(1/2 cup)
Plain yogurt:
(8 oz.)
Plain yogurt
reduced fat:
(8 oz.)
Plain greek yogurt
reduced fat:
(8 oz.)
Tera's whey
organic:
(1 scoop)
Food
Jay Robb whey:
(1 scoop)
Jay Robb egg white:
(1 scoop)
Protein (grams)
Carbs (grams)
Fat (grams)
Total Calories
25
110
24
120
10
1.5
75
15
82
Warrior Whey:
Defense Nutrition
(1 scoop)
The Organic Whey:
(1 serving)
Carbohydrates (Non-Starchy Vegetables)

Note: When possible, choose organic vegetables or vegetables from a local farmer who doesn't use
pesticides or other hazardous chemicals.
Food
Fresh spinach:
(1 cup)
Protein
Carbs
Fat
Fiber
ECC
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
0.4
0.6
4.3
2.7
31
4.8
2.2
33
2.3
3.7
27
4.3
13
45
6.7
1.3
5.4
26
7.3
2.6
4.7
23
3.7
1.8
1.9
12
3.3
7.2
3.7
3.5
27
1.5
2.7
1.9
0.8
9.2
9.3
5.3
32
5.4
3.4
18
3.9
1.6
2.3
13
Spinach:
steamed or boiled
(1 cup)
Spinach:
frozen (1 cup)
Fresh broccoli:
chopped (1 cup)
Boiled or steamed
broccoli medium
stalk
Kale:
chopped (1 cup)
Boiled kale:
chopped (1 cup)
Boiled asparagus:
(1 cup)
Boiled swiss chard:
chopped (1 cup)
Mustard greens:
chopped (1 cup)
Boiled collard
greens:
chopped (1 cup)
Boiled brussels
sprouts: (1 cup)
Cabbage:
shredded (1 cup)
Food
Red cabbage:
shredded (1 cup)
Fresh Cauliflower:
(1 cup)
Boiled cauliflower:
(1 cup)
Tomato
(medium size)
Cherry tomatoes:
(1 cup)
Fresh green beans:
(1 cup)
Boiled green beans:
(1 cup)
Frozen green beans
(1 cup)
Carrots:
1 med size
Frozen carrots:
boiled (1 cup)
Green bell peppers:
chopped (1 cup)
Red bell peppers:
chopped (1 cup)
Cucumber:
sliced (1 cup)
Arugula:
(1 cup)
Fresh onions:
chopped (1 cup)
Protein
Carbs
Fat
Fiber
ECC
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
5.2
1.5
3.7
19
5.3
2.5
2.8
15
2.6
1.7
0.9
4.8
1.5
3.3
17
1.3
5.8
1.8
17
7.9
3.7
4.2
21
2.4
9.9
5.9
33
2.2
9.4
3.5
5.9
33
0.6
5.8
1.8
18
0.6
11.3
4.8
6.5
28
1.3
6.9
2.5
4.4
23
1.5
30
0.3
1.9
0.3
1.6
0.3
0.4
0.2
0.2
1.5
16
14
70
Carbohydrates (Fresh & Frozen Fruits)

Note: When possible, choose organic fruits or fruits from a local farmer that doesn't use pesticides or
other hazardous chemicals.
Food
Frozen blueberries:
(1 cup)
Fresh blueberries:
(1 cup)
Fresh raspberries:
(1 cup)
Frozen raspberries:
(1 cup)
Fresh blackberries:
(1 cup)
Frozen blackberries:
(1 cup)
Fresh cranberries:
(1 cup)
Fresh strawberries:
(1 cup)
Frozen strawberries:
(1 cup)
Fresh cherries:
(1 cup)
Frozen cherries:
(1 cup)
Apple:
(1 medium size)
Peach:
(1 medium size)
Plum:
(1 medium size)
Protein
Carbs
Fat
Fiber
ECC
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
0.7
19
15
63
21
3.5
17.5
74
1.5
15
34
16
40
14
7.6
6.4
30
1.8
22
7.5
14.5
62
0.4
11.6
4.4
7.2
30
11
36
0.6
13.5
10.5
44
1.2
18.8
2.5
16.3
70
1.4
17
2.5
14.5
64
0.4
19
3.3
15.7
64
0.9
9.4
1.5
7.9
35
0.5
7.5
6.5
28
Food
Nectarine:
(1 medium size)
Orange:
(1 large size)
Pink grapefruit:
(1 large size)
Red/Green seedless
grapes:
Protein
Carbs
Fat
Fiber
ECC
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
1.4
14.4
2.3
12.1
54
1.7
21.6
4.4
17.2
75
13.4
1.8
12.6
54
29
1.4
27.6
114
13.3
2.7
10.6
46
2.7
12.2
27
7.2
274
1.3
13
1.5
11.5
51
16
1.4
14.6
62
0.9
11.5
0.6
10.9
47
1.3
27
24
101
13
21
10
213
(1 cup)
Kiwi fruit
(1 large size)
Raw coconut meat:
shredded
(1 cup)
Cantaloupe:
cubed (1 cup)
Honeydew melon:
cubed (1 cup)
Watermelon:
diced (1 cup)
Banana:
(1 medium size)
Avocado:
cubed (1 cup)
Fats (Oils)
Note: When you're choosing oil, keep in mind what you'll be using it for. Each oil has it's own smoke
point, and beyond that it goes rancid. The oils listed below are just some of the more common healthy
cooking oils with a high smoke point, so that it won't go rancid when cooking with high heat. Some
common oils to avoid: canola oil, corn oil, peanut oil, sunflower oil, safflower oil, grape seed oil, rapeseed
oil, cottonseed oil, soybean oil. These are notoriously claimed as being healthy, but many of them are
refined or processed in order to increase their smoke point. In doing so, they get combined with bad fats
(e.g. trans fats) to chemically make them more stable. Bottom line: Best to avoid them when you can.
Food
Extra virgin olive oil:
(1 Tbsp)
Coconut oil:
(1 Tbsp)
Avocado oil:
(1 Tbsp)
Walnut oil:
(1 Tbsp)
Macadamia oil:
(1 Tbsp)
Sesame seed oil:
(1 Tbsp)
Protein (grams)
Carbs (grams)
Fat (grams)
Total Calories
14
126
14
126
14
126
14
126
14
126
14
126
Fats (Nuts & Seeds)

Note: Most nuts are good for you, but keep in mind that they have a limited shelf life. If kept too long or
stored in high temperatures, they can go rancid. When possible, get organic, unsalted nuts with no
additives. Also, look at the labels because some nuts are roasted with soybean oil to extend shelf life.
Food
Almonds:
roasted (1 oz.)
Brazil Nuts:
dried (1 oz.)
Hazelnuts:
roasted (1 oz.)
Walnuts:
(1 oz.)
Pecans:
roasted (1 oz.)
Macadamia nuts:
roasted (1 oz.)
Flaxseed:
(1 tbsp)
Pumpkin seeds:
roasted (1 oz.)
Sunflower seeds:
roasted (1 oz.)
Protein
Carbs
Fiber
ECC
Fat
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
6.3
5.5
3.3
2.2
15
169
3.5
2.1
1.4
19
193
4.2
2.7
2.3
18
188
4.3
20
205
2.6
3.8
2.7
1.1
20
195
2.2
3.8
2.3
1.5
21.5
209
2.3
4.1
3.4
0.7
32
5.3
15.2
15.2
5.5
132
5.5
6.8
3.1
3.7
14
163
Other Foods (Miscellaneous)

Food
Almond butter:
unsalted (1 Tbsp)
Apple juice:
unsweetened (8 oz.)
Protein
Carbs
Fiber
ECC
Fat
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
2.4
3.4
0.6
2.8
9.5
106
27
27
108
0.4
27.6
2.9
24.7
99
12
81
11.5
104
2.8
4.4
0.3
4.1
7.9
99
1.2
1.2
75
6.1
0.7
0.7
8.4
103
4.8
5.5
50.5
496
1.7
8.9
2.6
6.3
0.5
36
22.2
20
7.6
12.4
11.5
241
31
31
124
Applesauce:
unsweetened
(1 cup)
Beef jerky
organic:
(1 oz.)
Butter:
unsalted (1 Tbsp)
Cashew butter:
unsalted (1 Tbsp)
Feta cheese:
(1 oz.)
Goat cheese:
soft (1 oz.)
Coconut milk:
canned (1 cup)
Coconut water:
(1 cup)
Coffee:
black (8 oz.)
Espresso:
(1 oz.)
Edamame:
frozen (1 cup)
Grape juice:
(1 cup)
Food
Lobster:
cooked (4 oz.)
Protein
Carbs
Fiber
ECC
Fat
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
23.2
1.5
0.7
105
1.5
24.6
0.5
24.1
102
3.1
2.1
8.1
97
1.1
20.4
18.4
78
18.5
17.7
12.7
92.3
956
26.3
34.1
12.7
21.4
56.6
700
6.2
1.2
24
22.5
21.5
90
0.7
7.3
0.4
6.9
0.3
33
16.3
4.1
12.2
0.5
69.3
88
3.6
37.3
5.9
31.4
0.4
144
4.5
81
9.4
3.1
0.5
2.6
7.3
114
Orange juice:
unsweetened, canned
(1 cup)
Peanut butter:
unsalted (2 Tbsp)
Pineapple:
chunks (1 cup)
Pine nuts:
roasted (1 cup)
Pistachio nuts:
dry roasted (1 cup)
Popcorn: air popped
(1 cup)
Raisins:
(1 oz.)
Brown rice cakes:
(1 cake)
Salsa:
(1 cup.)
Soymilk:
unsweetened
(1 cup)
Sweet potato:
baked in skin
(1 medium size)
Almond milk:
unsweetened
(8 oz.)
Beef jerky natural:
(1 oz.)
Food
Protein
Carbs
Fiber
ECC
Fat
Total
(grams)
(grams)
(grams)
(grams)
(grams)
Calories
19
89
3.8
3.8
15.2
1.5
14.4
13.4
0.7
66
11
99
3.1
3.6
45
Turkey jerky
natural:
(1 oz.)
Stevia
(1 packet)
Balsamic vinegar
(1 oz.)
Corn tortilla shells:
(6" diameter)
Spectrum's organic
mayo - olive oil:
(1 Tbsp)
Bacon - pan fried:
(1 strip)
Food Diary
Date: _________________
Food
Protein
Carbs
Fat
Calories
Grand Total:
SUPPLEMENTS
It's unfortunate, but our current economical and environmental situations have severely affected the
quality of our food. No matter how healthy you eat, the foods that you consume oftentimes lack the
necessary amounts of micronutrients (vitamins and minerals) that your body needs in order to function
optimally. For this reason, I recommend that you supplement your diet with the following vitamins,
minerals, anti-oxidants along with other beneficial supplements.
Vitamin & Mineral Supplements

Vitamins: Multi-vitamin, Vitamin C, Vitamin B complex, Vitamin D, Vitamin E
Minerals: Zinc, Calcium
Green Food Supplements: Greenfood, Spirulina, Chlorella
Omega 3 Oils: Fish Oils, Cod Liver Oils, Krill Oils
Anti-Oxidants: CoQ 10 enzymes, Quercetin
Digestive Health: Digestive enzymes, Probiotics
Protein Supplements
Protein supplements are great for pre and post workout drinks as well as for a quick nutritional snacks.
Here are just a few of many different types of protein supplements available to you:
Whey Protein - Although it comes from dairy, whey is 95-99% lactose free. Try to get whey
produced from organic grass fed cows milk. Make sure its cold processed and cold filtered since
heat damages the protein. Whey protein powder is my personal favorite.
Egg Protein - Be sure to get egg protein from chicken that hasn't been treated with hormones or
antibiotics.
Brown Rice Protein - Brown rice protein is great for vegetarians as well as for people that have
intolerances to whey and egg protein.
Soy Protein - Soy protein is another great source of protein for vegetarians. It's also the only plant
based protein source that provides all of the essential amino acids. However, consuming too much
soy can have negative effects on your body, so I recommend mixing up your protein sources. Also,
make sure that your soy is non-GMO and that it comes from a reliable source.
The Truth About Weight-Loss Supplements

I strongly advise against taking any weight-loss pills, powders or potions. Most of them are based on
increasing your metabolism via stimulants that produce caffeine-like effects. They are notoriously known
to cause multiple side effects from minor (e.g. irritability, increased heart rate, etc...) to major, and in some
cases, have even been linked to death.
Even though these supplements claim to contain natural stimulants, the effects are the same as
chemically derived ingredients. Remember, just because something is natural, it does NOT mean its
healthy. The effects that stimulants have on weight-loss are short-lived and in the long term, they cause
increased weight gain.
Supplements should only be for enhanced health and nutrition (i.e. vitamins). If you are eating a healthy,
well-balanced diet, you will have no need for any type of weight-loss supplements. Taking them will only
enter you in to the vicious cycle of yo-yo weight-loss. You MUST learn how to eat well for healthy and
sustainable weight-loss. There are no shortcuts.
MEAL PLANNING
Before You Start
Before you begin planning your meals, you need to first determine you daily calories needs based on
your current weight and your goal weight. How to calculate your calorie needs is described in detail in the
How To Calculate Your Daily Calorie Needs chapter. Continuing with the example given in that chapter,
Ill outline several meal plans for a person with the following information:
Current Weight: 160 pounds
Goal Weight: 140 pounds
Body Fat Percentage: 30%
Body Fat: 48 pounds
Lean Body Weight: 112 pounds
Activity Level: High
How to calculate your calorie needs is described in detail in the How To Calculate Your Daily Calorie
Needs chapter. Based on the information in the example above, this persons daily calorie needs are:
Calories From Protein: 112 grams (448 calories per day)
Calories From Carbs: 100 grams (400 calories per day) *All carbs are ECC (Effective Carb Count)
Calories From Fat: 61.3 grams (552 calories per day)
Total Calories: 1,400
Once youve calculated your daily calorie needs, you can divide them up amongst meals any way you
like. For the sake of this example and simplicity, Ive decided to break it up into 3 main meals: breakfast,
lunch and dinner and 2 snacks: a mid-morning snack and a mid-afternoon snack. Please remember that
these are approximations, so allow some leeway in terms of grams and calories per meal.
Breakfast: 24 grams of protein, 29 grams of carbs, 15 grams of fat
Lunch: 24 grams of protein, 29 grams of carbs, 15 grams of fat
Dinner: 24 grams of protein, 29 grams of carbs, 15 grams of fat
Mid Morning Snack: 20 grams of protein, 6 grams of carbs, 8 grams of fat
Mid Afternoon Snack: 20 grams of protein, 6 grams of carbs, 8 grams of fat
On the next few pages Ive outlined several meal ideas, including the breakdown of calories.
Healthy Breakfast Dishes

Breakfast #1: 24g protein, 27g carbs, 13.5g fat
Scramble 3 whole eggs and one egg white (24g protein, 13.5g fat) and add salt, peppers and
chopped up oregano as desired.
Mix 1 cup of cubed honeydew melons (15g carbs) and 1 cup of cubed cantaloupe melons (12g
carbs) for some fruit on the side.
Breakfast #2: 24g protein, 29g carbs, 18g fat

Scramble 2 whole eggs and one egg white (18g protein, 9g fat).
Pour 3/4 cup of salsa (12g carbs) on the scramble eggs and sprinkle about 1.5 oz of feta cheese
(6g protein, 9g fat) on salsa and eggs.
1 cup of chopped green bell peppers (4g carbs), 1 cup of chopped red bell peppers (6g carbs), and
1/2 cup of chopped onions (7g carbs) sauteed altogether and add salt, pepper and chopped up
oregano as desired.

Mix 1 cup of organic cottage cheese (26g protein, 8g carbs, 10g of fat) and 1 cup of fresh
blueberries (18g carbs) and drizzle 1/2 tbsp of macadamia oil (7g fat).
Optional: add stevia to sweeten as desired.

Mix 8 oz. of plain, reduced fat greek yogurt (24g protein, 9g carbs, 3g fat), 1 cup of fresh
raspberries (7g carbs), 1 cup of fresh blackberries (6g carbs), 1/2 cup of fresh strawberries (4g
carbs) and 1/2 cup of shredded coconut meat (2g carbs, 14g fat).
Optional: add stevia to sweeten as desired.
Healthy Lunch Dishes

Lunch #1: 28g protein, 29g carbs, 17g fat
3/4 cup of chopped up roasted chicken breast (28g protein, 3g fat).
Prepare 2 cups of chopped up fresh broccoli (8g carbs), 2 cups of chopped up fresh cauliflower (6g
carbs), sliced up 2 medium sized carrots (8g carbs) and 1/2 cup of chopped up onions (7g carbs).
Stir fry all ingredients (chicken and vegetables) together with 1 tbsp of extra virgin olive oil (14g fat)
and add salt, peppers and dried chili peppers as desired.

Broil 3.5 oz. of lean ground beef (25g protein, 6g fat) and mix in 1 chopped up tomato (3g carbs), 1
cup chopped red bell pepper (6g carbs), 1 cup chopped pineapple (18g carbs), and 1/2 cub
avocado (10g fat). Add salt, pepper and dried red chili pepper as desired.
2 large butter lettuce leaves (1g carbs).
Put the ground beef mix into the lettuce leaves for 2 large beef lettuce tacos.

Mix 3 oz. canned tuna (22g protein, 1g fat) with 1.5 tbsp of olive oil mayonnaise (16g fat).
Mix 4 cups of fresh arugula (1g carbs), 2 cups of spinach (4g carbs), 1 cup of chopped red peppers
(6g carbs), 1 cup of sliced cucumbers (2g carbs) and 1/2 cup of seedless grapes (red or green)
chopped in halves (14g carbs) all together for a salad. Add lime juice, salt, pepper, chopped basil,
chopped oregano as desired.
Lunch #4: 24g protein, 27g carbs, 15.5g fat

Grill 4 oz. of shrimp (24g protein, 1.5g fat) and add spices as desired.
Mix 2 cups of chopped green bell peppers (8g carbs), 2 cups of chopped red bell peppers (12g
carbs), and 1/2 cup of chopped onions (7g of carbs). Saute all together with 1 tbsp of olive oil (14g
fat). Add chopped basil, chopped oregano, dried chili peppers, salt and pepper as desired.
Healthy Dinner Dishes

Dinner #1: 25g protein, 26g carbs, 15g fat
Grill 3.5 oz. wild atlantic salmon (25g protein, 8g fat) and add lemon juice, salt, pepper, chopped
basil, chopped oregano as desired.
Boil 4 cups of asparagus with stalk cut off (8g carbs). Add salt and pepper as desired.
Grill 1 cup of pineapple chunks (18g carbs) and add chopped basil, chopped oregano as desired.
Drizzle 1/2 tbsp of extra virgin olive oil (7g fat).

Grill 3 oz. lean sirloin steak and slice it up (29g protein, 7g fat)
Prepare 2 cups of chopped green bell peppers (9g carbs), 2 cups of chopped red bell peppers (12g
carbs), 1/2 cup of onions (8g carbs).
Stir fry all ingredients (meat and vegetables) together with 1/2 tbsp of extra virgin olive oil (7g fat).
Add salt, peppers and dried chili peppers as desired.
Dinner #3: 25g protein, 26.5g carbs, 15.5g fat

Grill 5 oz. tilapia (25g protein, 1.5g fat) and add lemon juice, salt, pepper and chopped oregano as
desired.
Prepare 2 cups of boiled or steamed collard greens (8g of carbs), 2 cups of chopped of boiled or
steamed cauliflower (2g carbs), 1 cup of boiled or steamed green beans (6g carbs), 1 cup of boiled
or steamed carrots (6.5g carbs), 1 cup of boiled or steamed broccoli (4g carbs). Mix it altogether
and add 1 tbsp of extra virgin olive oil (14g fat). Add lemon juice, finely chopped basil, salt and
pepper as desired.

Boil or steam 4 oz. of dungeness crab (25g protein, 1g fat) and add lemon juice, salt and pepper as
desired
1 head of bok choy (10g carbs), 1/2 cup of water chestnuts (13g carbs), 1/2 cup of chopped onions
(7g carbs). Saute with 1 tbsp of sesame oil (14g fat). Add salt, pepper and dried red chili peppers
as desired.
Healthy Snacks
Snack #1: 20g protein, 6g carbs, 8g fat
Mix 1 scoop of organic whey protein powder (20g protein, 6g carbs, 1g fat), 8 oz. of ice water and
drizzle 1/2 tbsp macadamia oil (7g fat) in a blender and mix.
Optional: Add stevia to sweeten as desired for a tasty protein smoothie.
Snack #2: 22g protein, 9.5g carbs, 8g fat

1 oz. of natural turkey jerky (19g protein, 1g carbs, 1g fat).
1/2 oz. of roasted sunflower seeds (3g protein, 2g carbs, 7g fat).
1 medium size plum (6.5g carbs).
Snack #3: 22g protein, 7g carbs, 11g fat

2 oz. of organic beef jerky (22g protein, 7g carbs, 4g fat).
1/3 cup of avocado (7g fat). Add a dash of salt for taste.
Snack #4: 21g protein, 6g carbs, 7.5g fat

3/4 cup of cottage cheese (21g protein, 6g carbs, 7.5g fat)
Optional: Add stevia to sweeten as desired.
FREQUENTLY ASKED QUESTIONS

Is it okay to use a microwave to re-heat food?
I recommend reheating on your stove top or in the oven. But, I do understand that in certain cases (like
at work), that may not be possible. Use natural methods of cooking and heating when possible and use
the microwave only when you have no other alternative. Microwaves can damage the nutrients in the
food and if youre using plastic containers, it can cause harmful chemicals to seep into the food as well.
Always use ceramic or glass containers when re-heating your food.
I have a sweet tooth, how can I eliminate sugar?

If youre used to eating a lot of sugar, this will be a difficult transition at first. Generally speaking, it takes
21-30 days to kick a bad habit. The good new is that as you ween yourself off of the sweets, you will start
to crave them less an less overtime. The important thing is to keep in mind that sugar really is the culprit
for many of the health problems we see today, including weight gain. If you can control your sugar
intake, youll feel better, lose the weight and get lean much quicker than you may think!
Can I eat fast food if its healthy?

Healthy fast food is an oxymoron. Fast food is not healthy, period..not even the salads. Next time youre
at a greasy fast food joint, check the nutrition facts label on the dressing that comes with a salad. You will
see its loaded with sugar! Rule of thumb: Stay away from ALL fast foods, no matter how healthy they
claim to be. The vast majority of fast foods are full of trans fats and other preservatives, which are not
only harmful to you, but do nothing for you in the weight loss department! Youre much better off eating
natural unrefined foods that you buy at the grocery store, so you know exactly what youre putting into
your body.
Is it okay to drink diet soda?

No. There are two main reasons:
1) Artificial sweeteners (such as aspartame) have been linked to health problems, so I would stay
away from them altogether. Natural sweeteners like stevia and xylitol are fine as long you don't
start to depend on them. However, keep in mind that some people get stomach irritability and
digestive problems when consuming xylitol and other sugar alcohols.
2) Furthermore, recent studies have indicated that consuming sweeteners (even natural ones)
actually increases your cravings for sugar, ultimately leading to further weight gain. Your best bet
is to stick with water (preferably filtered). A great way to add some flavor to your water is to add
fresh mint leaves (spearmint) or a slice of lemon for a little added zest.
How much water should I drink?

You should be drinking plenty of water throughout the day. For years it was recommended that we
consume a minimum of 8 glasses (10 oz.) of water a day. However, current studies have indicated that 8
glasses is an underestimated value.
Heres what the Institute of Medicine now advise for men and women:
Average healthy physically active men consume roughly 3.0 liters (about 13 cups) a day and
Average healthy physically active women consume 2.2 liters (about 9 cups) a day.
I dont have time for breakfast every morning. Is it okay to skip it?
Never skip breakfast! Its important to start the day off right with a good, nutritious breakfast. Be sure to
include protein with your breakfast as well. Studies have indicated that people that start their day off with
a healthy breakfast have significantly better weight loss results than people that skip breakfast. That
should be reason enough to make time in the morning to have the most important meal of the day.
I dont think I get enough fiber throughout the day. What can I do?
If youre eating enough vegetables, fruits and nuts as suggested in this guide, you should be getting
plenty of fiber. You should be consuming between 30-50 grams of fiber per day. Foods high in fiber will
help regulate your digestive system, enhance weight loss as well as maintain optimum health. Fiber also
helps slow down the uptake of sugar into your bloodstream and keeps your insulin sensitive. If you feel
you're not getting enough fiber in your diet, you can always take fiber supplements, such as psyllium
husks, grounded flaxseeds or Metamucil (sugar-free).
I like to snack. What can I snack on?

Snacking is great as long as youre snacking on healthy unrefined whole foods. Its best to snack with
foods high in fiber such as fruits and vegetables along with some protein and fat. The combination of high
fiber, protein and fat will keep you full longer, maintain an even blood sugar level and keep your
metabolism high.
Is it okay to have dairy products like milk?

I generally recommend that you avoid dairy. The majority of adults naturally lose their digestive enzymes
that help breakdown lactose (active ingredient of milk) as they age. Its estimated that 75% of all adults in
the western hemisphere have some lactose intolerance. You can use unsweetened almond milk or soy
milk as alternatives. The one exception is whey protein. Although its dairy based, high quality (organic)
whey is 95-99% lactose free and is a good source of protein. However, if you can tolerate dairy and you
like dairy, it's okay to consume in moderation.
WHAT TO DO AFTER THE 90-DAY PROGRAM

Ive created a members-only website for fitness enthusiasts just like you who want to continue with the
MAX Workouts high-intensity program after the first 90 days, or, who want a more hands-on approach
and personal support while doing my 90-Day program. As a member, you get 24/7 access to:
A new workout cycle every 3 weeks -- I post the workouts, which include a video of me demonstrating
each one! I break down each exercise, tell you how much weight to use, demonstrate the tempo, and
show you substitute exercises from beginner to advanced. Plus, all videos work on your mobile device!
A video library chock-full of over 150 exercise video demonstrations (and growing). I walk you through
each exercise step-by-step and explain each movement from start to finish. The library also includes
videos on muscle recovery techniques, stretching, rehab exercises for old injuries, and much more.
A discussion forum where you can connect with members (including me!) from all over the world. Its
a supportive community from beginners to athletes - the best place to get advice, ideas & motivation.
A nutrition facts lookup tool so you can view the nutrition label for almost any food on the planet!
A personal fitness diary to log your activities and keep track of your progress.
Science proven, fad-free fitness & nutrition articles (all researched and written by me) to keep you
well-informed so you can take your health and fitness to the next level.
Take the tour or join now ==> www.maxworkoutclub.com
"MAX Workouts is so much more than just "a program". I NEVER join online clubs EVER and I thought for
SURE I would cancel this one, but I gave the free trial a shot and I'm addicted. There is so much to read and learn
and the daily workouts with detailed video lessons are GREAT!! And they can be done at home or at the gym,
which is a SUPER plus. I feel the passion for working out that I used to have coming back all over again!"
-- M. Piegaro, New Jersey
* Snapshot of the online workout calendar
What Members Say...

"MAX Workouts is so much more than just "a program". I NEVER join online clubs EVER and I thought
for SURE I would cancel this one, but I gave the free trial a shot and I'm addicted. There is so much to
read and learn and the daily workouts with detailed video lessons are GREAT!! And they can be done at
home or at the gym, which is a SUPER plus. I feel the passion for working out that I used to have coming
back all over again!" -- M. Piegaro, New Jersey
"The greatest part of MAX Workouts is the support from every angle of fitness. Shin has dialed in how
to communicate what is important to maintain good health. His books are ridiculously easy to
understand, and more importantly put into practice. In addition, the constant publication of new
articles from Shin and the message boards are incredibly useful tools that continue to motivate me and
provide clear direction as to how to stay on the right path." -- Rick Ruby, Colorado
"Shin, I was in the Fitness Business in Toronto for 40 years and was Editor of Fitness Business Canada a
Trade Publication for a couple of years. You have the best way of reducing the information down into
the important parts and I have totally enjoyed the resources and access to your videos. I have totally
rehabilitated a bad hip/groin that has nagged me for years by following your program and hip rehab
program. Your approach is fabulous and very motivating." -- George Dickson, Toronto
"I love the intensity and short workouts. Everyone in the gym thinks I am a bad ass seeing some of the
stuff in your workouts. Your philosophy on training are spot on and I truly believe you have THE BEST
program out there and I have read many! I had to take a day off today as I am THAT sore. Your videos
and website are simply awesome and I look forward to seeing a new workout every day!" -- Sue Wells
"MAX Workouts is a real program. It takes real dedication and real discipline. But, when you combine
those things, the results are so very worth it! I am beginning the last three week cycle today, and can't
wait to keep going! MAX Workouts has truly changed the way I workout and how I eat. And, those
changes have changed my life. It feels FABULOUS! Thank you, Shin!" -- Tabitha Frazier, Alabama
"MAX Workouts is the most interesting workout I've ever come across! Being used to the" traditional
body building" workouts, this one is absolutely different , a lot more varied and never boring because of
the many exercises offered by Shin. The videos of the exercises are extremely well made, it's like having a
personal trainer with you! Substitutes exercises are a bonus for people like me who are completely out of
shape. Within 2 weeks, I could see (and feel) changes like clothes are getting a little loose, and within a
month I had already switch one size down for my clothes. The exercises are quite demanding, but I was
surprised how fast I was improving week by week, and keep wondering " what am I going to be able to
do today?" I never thought I could achieve a toning body by doing only 20-30 minutes exercises a day!!!
I do not regret a penny I have invested in this workout." -- A. Guertin, Canada
"I am so grateful to have found a time efficient, effective workout that yields such great results. It has
been on a daily basis that I am getting compliments on how "fit" I look. I keep giving your website
address out...So, thank you so much for your dedication to fitness and helping others achieve their
fitness goals. " -- Sutten Stephan, Wisconsin
"MAX Workouts has been a true revelation. Your outstanding array of information, which seems to be
constantly updated, has enlightened my knowledge in the areas of diet, exercise, supplements and
mental attitude. Consequently, my workouts have been purposeful, shorter, more intense, structured,
varied, interesting, challenging and have shown dramatic results in my body transformation. I am a
keen cyclist and since I started your programme I have become stronger on the hills,more powerful with
my acceleration on the "flats" and my aerobic fitness has just improved immensely. Shin, I would like
to say thank you for directing me to a more effective,efficient and enjoyable work out programme,
which has helped me become leaner and fitter in such a short time!" -- Pete Jovanovik, Australia
"I would like to comment on the power of the forums. I found time and again the moderators and senior
members kept me on track when I was doubting I could do something, about to head off in some nonbeneficial direction or just needed someone to cheer for me when I did something well. I am a fairly self
disciplined person alone, but with the help on the forum, I could easily finish the programme. I may
well have given up a few times when unsure of how to approach, for example, a holiday where there
was no gym or an exercise which I simply couldn't perform at first."
-- Mary Collis, Sydney, Australia
"Since joining the MAX Workout Club, the results have been nothing short of outstanding. Even routine
things such as the energy sapping activity of constantly tidying up after the kids has become noticeably
effortless! I would summarize the MAX Workouts by simply saying that for me it has been a paradigm
shift in my approach to fitness (i.e. something so revolutionary that it completely changed my previous
understanding of the subject). I challenge you to try it out, you won't be disappointed."
-- Aidan Flint, Italy
"I really liked what Shin had to say about working out, the info. provided on the site, etc. and I thought
I'd try it out for 1 month. Well, I'm going on my 2nd month and i don't plan on canceling my
membership. I even got my mom hooked! I workout during my lunch hour, and the workouts provided
each day are PERFECT! I have surprisingly dropped weight (not that I needed to! I was 118lbs before
and now 113lbs, and I'm 5'3"). Going on the Max Workout schedule my goal was to get abs! I cut carbs
in the morning and afternoon and have toned up SO MUCH! I haven't done one ab crunch/sit up since
starting and I'm getting the ab definition I've always wanted!" -- Jenna Sjostrand, Alaska
Take the tour or join now ==> www.maxworkoutclub.com

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What are some of the main principles discussed for healthy eating?

What are some of the main principles discussed for healthy eating?

What are some tips provided for rapid fat loss?

What are some tips provided for rapid fat loss?

By Shin Ohtake

HOW TO EAT FOR

THE LEAN BODY DIET 2

2012 Shin Ohtake / MAX WORKOUTS. All Rights Reserved.

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 3

ALL CALORIES ARE NOT CREATED EQUAL

How To Reduce Inflammation For Optimal Health

Eat To Slow The Aging Process

Anti-Nutrients: Common Foods with Toxic Effects

Why Fiber Makes You Thin

Acidic & Alkaline: The Yin & Yang of Food

Pre & Post Workout Nutrition

HOW TO CALCULATE YOUR DAILY CALORIE NEEDS

Protein: The Building Blocks of a Lean, Strong Body

Carbohydrates: How Low Should You Go?

Fat Doesnt Make You Fat

Calculating Your Daily Calorie Intake (An Example)

5-Step Quick Summary

15 Insider Tips For Rapid Fat-Loss

THE LEAN BODY DIET -- THE 90-DAY PLAN

LIST OF HEALTHY FOODS CHOICES

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 4

Proteins (Meat, Poultry, Seafood)

Proteins (Eggs, Dairy)

Carbohydrates (Non-Starchy Vegetables)

Carbohydrates (Fresh & Frozen Fruits)

Fats (Nuts & Seeds)

Other Foods (Miscellaneous)

Vitamin & Mineral Supplements

The Truth About Weight-Loss Supplements

Before You Start

Healthy Breakfast Dishes

Healthy Lunch Dishes

Healthy Dinner Dishes

FREQUENTLY ASKED QUESTIONS

WHAT TO DO AFTER THE 90-DAY PROGRAM

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 5

Important! Do not skip.

WHAT YOU CAN DO

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 6

About The Author

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 7

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 8

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 9

ALL CALORIES ARE NOT CREATED EQUAL

2012 Shin Ohtake / MAXWORKOUTS!

THE LEAN BODY DIET 10

Carbohydrates Are Sugar!