• Lift weights heavy enough to reach failure between 8-12 reps
  • Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace
  • Don’t ever workout 2 major muscle groups together
  • Get some complex carbohydrates and protein immediately within 30 minutes of your workout
  • Eat small frequent meals every 3 hours
  • Eat a lean protein source every 3 hours
  • Take essential fatty acid supplement
  • Supplement with whey protein and Glutamine
  • Make sure to always take a multivitamin10) Become friends with green leafy veggies and eat them ALL THE TIME
  • Say good bye to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.
  • Drink water all day long and get rid of liquid calories (unless it’s a protein shake)
  • Limit Alcohol (Alcohol has 7 calories/gram)
  • If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)
  • If you can, take a 15-minute catnap in the afternoon
  • Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate
  • Work on your “problem areas” first thing during the week
  • Don’t ever ever skip breakfast
  • Cook your food in bulk. (I cook my food on Sundays and Wednesdays)
  • Always know your schedule the night before and know when you are going to eat the next day
  • Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food