50 GENERAL GUIDELINES FOR NUTRITION
1. Replace mayonnaise with mustard. Never eat mayo on anything. It's made with fat
and egg yolks. Sounds tasty, doesn't it? Also, minimize using ketchup. One tablespoon
of ketchup yields about a tablespoon of pure sugar.
2. Minimize eating solid dairy products (ie cheese, ice cream, butter, cream cheese etc).
Lowfat yogurt or apple sauce (natural) is a good snack to satisfy a sweet craving.
3. Don't drink cokes. Carbonation is bad. Sugar is bad.
4. When eating eggs, take out the yolks before cooking. Unless the are hard-boiled eggs,
then just don't eat the yolks.
5. When making eggs, add salsa for taste, which also helps speed up metabolism.
6. Don't eat sweets (ie candy, chocolate bars, etc).
7. Substitute 'sugar' drinks (ie kool-aid) with true fruit drinks (ie OJ, grape juice, etc).
8. Don't eat when you are hungry or eat until you are full.
9. Eat small meals throughout the day. 5-6 smaller meals vice 3 large meals keeps your
metabolism high and gives you more energy throughout the day. Also, helps you obey
the previous guideline.
10. It's hard to get into the mentality of eating more meals a day. Think of it as 3 'regular'
meals, and eat normal meals, just don't eat as much. Then you have 2 'in-between' meals,
use a protein shake or meal-replacement powder (MPR).
11. Another good technique for eating throughout the day is to have a daily staple, such
as bagels. They satisfy a craving when you want a snake, but are healthy enough.
12. Avoid fatty toppings on toast, bagels, bread, etc. And watch what you put on burgers
(ie mayonnaise, cheese, etc); this is usually the worst thing about eating hamburgers. See
#2.
13. Substitute jellies and jams with fruit preserves. See #7.
14. Avoid fried foods.
15. Avoid deep-fried foods.
16. Avoid fried foods. Get the hint?
17. Turkey or chicken is always better than ground beef. Good rule of thumb for eating
out.
18. Anything grilled, baked, or broiled is better than anything fried. Another good rule
for eating out.
19. Before going out to eat, eat a few chicken breasts and some bagels; something healthy
and filling. A protein shake/MRP is good, but not filling enough to allow you to eat less
while you are out.
20. Substitute butter or oil with PAM, or another fat-free cooking spray, when cooking.
21. Use cayenne pepper, tabasco, or red pepper when seasoning. This helps raise your
metabolism and also makes you drink more water while eating. Tabasco is good to use
on any meal for this reason.
22. Drink a glass of OJ about 30 minutes before eating. This will help you eat less at
your meal. Another method is to drink a few glasses of water before a meal.
23. Maximize protein intake; minimize carbohydrates.
24. Avoid putting more salt on food after it is cooked.
25. Tuna is the perfect way to increase your protein intake. If you buy the tuna and
cracker packets, throw the mayonnaise away. See #1.
26. Always have a bottle of water handy and drink throughout the day. Hydrate, hydrate,
hydrate!
27. Minimize beer drinking. Ever heard of someone having a 'wine gut.' I know this
one is hard to follow, but it is a must if you really want to see your abs. Think about it
this way, you are taking in a lot of carbs and then going to sleep; not burning anything
off. Hence, that gives you a nice beer gut.
28. Minimize frequent alcohol use.
29. Don't eat hot dogs. They are made from pig lips and assholes.
30. Avoid packets of oatmeal that are presweetened (ie maple and brown sugar, apple
cinnamon, etc). Use Quaker oatmeal in the cardboard tub and sweeten it with honey or
fruit preserves.
31. Drink skim milk vice 2% or whole.
32. If a recipe calls for butter, use a lowfat spread and try to use half the amount.
33. Avoid kids cereals (ie Lucky Charms, Cocoa Puffs, etc). Eat cereals that are natural
and have whole grains and are unsweetened (ie Total, Wheaties, etc).
34. Eat whole grain and whole wheat bread instead of white bread.
35. A good, sweet snack for energy is bananas, peanut butter, and honey.
36. Everything in moderation.
37. Don't dip.
38. Don't smoke.
39. Have a pig-out day; one day a week to eat anything you want to (ie pizza, burgers,
french fries, etc). Use that day as a reward for sticking to a healthy diet and tormenting
yourself all week long. This day is best on either Saturday or Sunday when you normally
are out and about and tend to eat out more.
40. Avoid fast foods!!! If you must eat at a fast food place, get a grilled-chicken
something (ie salad, sandwich, etc).
41. When using salad dressing, use fat-free. Avoid ones with buttermilk (ie ranch,
thousand island, blue cheese, etc). Try a nice fat-free honey-mustard in place of your
normal dressing.
42. If you take only one supplement, take creatine. If you take creatine, take it with
grape juice and immediately after working out.
43. Take a multivitamin everyday. Also, Vitamin C is excellent.
44. Get into the habit of not eating anything after a set time in the evening (ie 7 or 8pm).
45. Have a protein powder or MRP after working out.
46. After you work out, there is a two-hour window where your body will absorb its
nutrients more efficiently to the muscles. Utilize this time to eat a healthy meal, high in
protein.
47. Instead of eating at a fast food place, get a protein bar or meal-replacement bar.
Costs roughly the same and much better for you.
48. Take a thermogenic supplement such as (ie Thermadrene, Xenadrine, etc) before
working out.
49. Take Vanadyl Sulfate after meals. The best form of this is V2G from EAS.
50. Natural foods are always better than processed.