Body of F.I.R.E. Nutrition Guide

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Notice The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and ¿WQHVV7KHH[HUFLVHDQGGLHWDU\SURJUDPVLQWKLVERRNDUHQRWLQWHQGHGDVDVXEVWLWXWHIRUDQ\ exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctor’s approval before beginning. © 2010 by Chad Waterbury LLC All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, include photocopying, recording, or any other information storage and retrieval system, without the written permission of the author.

©2010 Chad Waterbury LLC

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I want to make this clear right from the start: getting six-pack abs requires a very good diet. You don’t need to be perfect 100% of the time, but if you have more than 10 pounds to lose, exercise alone won’t do it. Recent research demonstrates that a solid exercise program, without a change in diet, results in little more than one pound of fat loss per month. In other words, simply exercising isn’t enough to make dramatic changes to your physique. You should be losing double, or triple, that amount of fat each week. This plan will show you how. Transforming your body requires a strong metabolism: the faster your metabolism, the faster you’ll transform your body. The number of calories a person burns each day depends on two factors:

How much muscle you have. Muscle is metabolically active tissue that requires energy to maintain. The more muscle you have, the higher your metabolism. Men can, and will, build muscle faster than women. That’s probably a good thing since most females don’t want to gain excessive DPRXQWVRIPXVFOHWLVVXH1HYHUWKHOHVVERWKVH[HVEHQH¿WE\KDYLQJPRUHPXVFOH

:KLFKKRUPRQHVDUHKLJKRUORZDWVSHFL¿FWLPHV What you eat, and when, controls your hormones. The way you train also has an affect on hormones. Some hormones are best for building muscle; others are best for burning fat; and one hormone (insulin) is a duplicitous monster that can make or break your efforts. Again, it’s all about timing.

A person who gains muscle burns more calories, even at rest, because of little furnace-like structures within the muscle known as mitochondria. Muscle tissue requires a lot of energy to maintain, and that energy is made in the mitochrondria. In order to explain how your metabolism works, think of a furnace. In the winter months your gas bill goes up because the furnace has to work harder (use more fuel) to maintain the temperature in your house. So when your metabolic needs go up, your body burns more fat off your body, provided you give your body fewer calories than it needs per day.The workout programs in Body of F.I.R.E. will provide the stimulus for burning fat and sculpting a lean, hard body, and this upregulates your ©2010 Chad Waterbury LLC

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metabolism from the formation of more mitochondria in lean muscle tissue. This nutrition plan will control the key body-shaping hormones at the right times. Indeed, timing is everything when it comes to nutrition. Of supreme importance is the time directly before and after the workouts. First, there must be the right nutrients present in your body to fuel the workouts. It’s counterproductive to go into a workout in a starved or nutrient-depleted state. When you do, your performance suffers. Second, the right nutrients must be consumed directly after the workout to raise or lower the hormones that can literally double your results. Piles of research show that the hour after DZRUNRXWLV¿QLVKHGLVWKHWLPHZKHQ\RXFDQVXSHUFKDUJH\RXUHIIRUWVLI\RXNQRZZKDWWRIHHG\RXU body. Let me explain. Throughout most of the day your metabolism is like that cousin who won’t end his stay at your house – lazy and unmotivated. Sure, the food you eat is doing some good by feeding your brain and cells with energy, but overall, nothing much is happening to boost your metabolism. But as soon as you start an intense, full-body workout like I designed for Body of F.I.R.E. your body screams, “Whoa, what’s going on here?!” The hardcore workouts create a large metabolic demand for your body to ramp up its cardiovascular, muscular, endocrine, and nervous systems. Now your body has to work extra hard to provide all the nutrients and hormones you need to survive the workout. During the workout, nutrients must be available to fuel your exercise. After the workout, key nutrients and hormones must be replenished and restored. Which nutrients am I talking about? Amino acids and glucose. Which hormones? Cortisol and insulin. Amino acids and glucose: During and after training, your body feeds off amino acids to repair PXVFOHGDPDJHDQGRIIVHWIDWLJXH6SHFL¿FDOO\WKHWKUHHEUDQFKHGFKDLQDPLQRDFLGVOHXFLQH isoleucine, and valine are most important. Glycogen is the stored form of glucose in your muscles and it provides energy for your workouts. You need a fast-acting form of glucose (simple carbohydrates) to fuel muscle contractions and replenish the glycogen that was lost. Cortisol and insulin: Cortisol is a stress hormone that’s released by the adrenal glands – the star-shaped glands that sit on top of your kidneys. After intense exercise, cortisol is elevated in response to the workout. If it remains elevated, it can be counterproductive to recovery since it 3


inhibits amino acids and glucose from entering the muscles. Therefore, it’s antagonist, insulin, must be boosted to offset the negative effects of cortisol. This is accomplished by providing fastacting amino acids directly before and after the workouts, along with raisins to boost insulin and replenish muscle glycogen. And simply taking 250 mg of Vitamin C before and after a workout can minimize the negative effects of cortisol.

There’s one other meal that’s just as important as your workout nutrition: breakfast. Stacks of research shows that people who eat breakfast are leaner and healthier. It’s the one meal that should be easy to get right since we all wake up at home (well, unless it was your birthday last night). Of course, the other parts of the day are important to your overall success. That’s why I’ll outline a daily nutrition plan that’s easy to follow. All you need to do is focus on three things:

1. Protein: Protein provides the building blocks (amino acids) to repair damaged muscle tissue. ,WDOVRSOD\VDVLJQL¿FDQWUROHIRULQFUHDVLQJ\RXUPHWDEROLVPVLQFHLWUHTXLUHVPRUHHQHUJ\ during digestion than other, simpler food stuffs such as carbohydrates. The protein must FRQWDLQDFRPSOHWHDPLQRDFLGSUR¿OHVLQFH\RXQHYHUNQRZZKHQ\RXUERG\ZLOOQHHGZKLFK amino acids for growth, recovery, and protein synthesis. 2. Healthy fats: The right kinds of fat will help your body burn more fat, even though that PLJKWVRXQGFRXQWHULQWXLWLYH+HDOWK\IDWVDOVRUHGXFHLQÀDPPDWLRQDQGPLQLPL]HIDWVWRULQJ KRUPRQHV$WWKHWRSRIWKHOLVWDUHWKHSRO\XQVDWXUDWHGRPHJD¶VIRXQGLQ¿VKDQG¿VKRLO Second are monounsaturated fats that keep cholesterol levels in check. The trans-fats found in processed foods must be avoided at all costs since they’re linked with fat gain and disease. 3. Fiber:7KHUH¶VQRWKLQJSDUWLFXODUO\VH[\DERXW¿EHU0RVWSHRSOHHTXDWHLWZLWKWKDWZHLUG RUDQJHVWXII\RXUJUDQGPDGULQNVHYHU\PRUQLQJEHIRUHEUHDNIDVW+RZHYHU¿EHULVQDWXUH¶V blood sugar stabilizer. This is important because it minimizes fat-storing hormones, controls hunger, improves satiety, and keeps the pipes (if you know what I mean) running clean and smooth. Best of all, there’s no need to count calories. (Who wants to do that, anyway?) All you need to be concerned with is getting the protein right. I’ll outline the protein content of the recommended foods in this program. From there, everything else falls into place with my other guidelines. ©2010 Chad Waterbury LLC

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47@3C>G=C@;3B/0=:7A; Now, in order to get your diet on track so you can start burning fat right away I need to make this plan as easy to follow as possible. Counting calories, for most people, turns out to be a lesson in futility. You can’t do it for long before you throw your hands in the air and order a large pizza with extra cheese. A much more effective strategy is to eat foods that are naturally low in calories and high in nutrients. Let me explain why that’s important. When most people cut calories their metabolism slows down and goes into “survival mode,” a physiological state where the body holds on to every spare ounce of fat because it thinks it’s starving. This metabolic shift was necessary, and lifesaving, hundreds of years ago when your ancestors had to hunt for food. These days, however, it’s a nuisance that can keep you from losing unwanted fat. Body fat is nothing more than an energy reserve. As Marty Gallagher likes to say: think of body fat as money in the bank. When work is slow you don’t start spending more money, you save it. Well, this is how your body looks at stored fat. When nutritional needs aren’t met the body holds on to your love handles because it doesn’t know when the next meal will come. That’s why it’s imperative to eat nutrient-dense foods frequently (5-6 times per day) so the body doesn’t ever think it’s starving. Second, nutrients are all those wonderful little chemicals that are stuffed into whole, unprocessed IRRGVVXFKDVIUXLWVYHJHWDEOHV¿VKHWF,W¶VHDV\WRWHOOSHRSOHWRMXVW³HDWOHVV´EXWWKDWUDUHO\ works. You see, most people don’t eat enough fruits, vegetables and lean proteins, so it’s likely WKH\¶UHDOUHDG\GH¿FLHQWLQNH\QXWULHQWVWKDWERRVWWKHLUPHWDEROLVP:KHQWKH\FXWFDORULHVDQG continue eating the same foods, they’re giving their body even fewer of these key nutrients such as amino acids, omega-3s, vitamins, minerals, and phytochemicals (chemical compounds that occur naturally in plants). You’ll never boost your metabolism by giving it fewer nutrients. However, eating PRUHFDORULHVGRHVQ¶W¿WZHOOLQWRDGLHWWKDW¶VGHVLJQHGWREXUQIDW7KHUHIRUH\RXUGLHWPXVWFRQVLVW of foods that are loaded with nutrients, but short on calories.

Fruits and Vegetables Which foods are highest in nutrients but lowest in calories? Fruits and vegetables. If you eat nothing but fruits and vegetables all day long you’ll cover most of your nutritional needs. Although, you’d fall short on amino acids since you wouldn’t be getting enough protein, and you’d miss out on all the 5


EHQH¿WVRIKHDOWK\IDWV7KDW¶VZK\LW¶VLPSRUWDQWWRLQFOXGHDGGLWLRQDOSURWHLQDQGRPHJDVLQ\RXU diet, on top of the fruits and vegetables. But I’m getting ahead of myself. 6RWKH¿UVWVWHSWRJHWWLQJ\RXUGLHWULJKWLVWRVWDUWHDWLQJDVHUYLQJRIIUHVKIUXLWDQGRUYHJHWDEOHV with breakfast, lunch and dinner. Vegetables are nearly impossible to screw up. Eat as much as you want at your three main meals. Fruits, however, require a little strategy. Research demonstrates that people who eat more calories earlier in the day are leaner and healthier. Typically, people will skip breakfast, eat a little lunch, and then gorge at night because they’re so darn hungry. The reason they’re hungry is because they didn’t give their body enough nutrients earlier in the day. Breakfast should be your biggest meal of the day, lunch is second biggest, dinner is smallest. This is the opposite of what most people do and they have the overhanging waistline to prove it. What does this have to do with fruit? Well, some fruits are higher in calories than others when you consider a normal portion size. For example, a half-cup of raisins has 240 calories whereas a halfcup of blueberries only has 40 calories. So in order to frontload calories each day, and avoid counting calories, it’s best to know which fruits should be consumed earlier or later in the day. For breakfast and lunch, consume any of the following fruits: Apple Orange Banana Pear Peach Grapes Fresh pineapple )RUGLQQHUVWLFNWREHUULHVVLQFHWKH\¶UHKLJKLQQXWULHQWVDQG¿EHUEXWORZLQFDORULHV+HUH¶VWKHOLVWWR choose from: Blueberries Raspberries Strawberries Blackberries You’ll notice that I left raisins off the lists. The reason is because raisins are my ideal post-workout ©2010 Chad Waterbury LLC

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source of carbohydrates. The only time you’ll consume them is after a workout. Yes, they’re relatively high in calories but they’re loaded with essential nutrients that will help your muscles recover.

Protein 6RKRZPXFKSURWHLQGR\RXQHHG"7KDW¶VDORDGHGTXHVWLRQWKDWFDQLJQLWHD¿HU\GLVFXVVLRQ between nutritionists, personal trainers, and registered dieticians. The purpose of this plan is not to cover all the research pertaining to protein intake, but to tell you what works with my clients who are professional athletes. )LUVW¿JXUHRXWKRZPXFK\RXZDQWWRZHLJKDQGKRZOHDQ\RXZDQWWREH/HW¶VVD\\RX¶UHD 180-pound male with 22% body fat. Your goal is to weigh 165 pounds with 9% body fat. A little math (165 x 0.9) tells us that you’ll have 149 pounds of lean body mass (everything in your body minus body fat). I have my athletes consume 80-100% of that number in grams of protein per day. So I’m talking about 119-149 grams of protein each day for a guy who wants to weigh 165 pounds with ERG\IDWSRXQGVRIOHDQERG\PDVV 7KLVLQIRUPDWLRQLVEHVWIRUSHRSOHZKRZDQWVSHFL¿F numbers – they want to know exactly how much protein to eat each day. However, it’s not necessary for most people to be this meticulous (remember, this is the formula I use for professional athletes). It’s likely that you’re not a professional athlete, therefore, a healthy dose of protein for breakfast, lunch and dinner, along with a few snacks will cover your protein requirements. In other words, you FDQJHWDZD\ZLWKHDWLQJOHVVSURWHLQWKDQDSURIHVVLRQDO¿JKWHUZKRWUDLQVKRXUVSHUGD\ Here are the best sources of protein to cover your needs: Grass-fed beef Free-range poultry :LOG¿VK Wild game Whole eggs (egg whites and egg substitutes are acceptable) Canadian bacon &KHHVH&RWWDJHFKHHVH Beans Nuts

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Cheese, yogurt and milk are options for those who aren’t lactose-intolerant. Cottage cheese and natural cheese (the block you buy in the grocery store) typically give people the fewest problems VLQFHWKH\¶UHHDVLHVWWRGLJHVW+RZHYHU,¶YHQHYHUVHHQDQ\EHQH¿WLQDGGLQJPRUHGDLU\WRDGLHW, suggest you avoid it, or at best, minimize it. I’ve already hit you with enough numbers, and I told you that you won’t have to count calories, but a little practice goes a long way with protein. At breakfast, lunch and dinner have a serving of protein WKDW¶VDERXWWKHVL]HRI\RXUSDOPRUDGHFNRIFDUGV7KLVWLSZRUNVZHOOIRUFKLFNHQ¿VKDQGEHHI but not so well with eggs. Each whole egg contains about 7 grams of protein, each egg white has around 4 grams. As a general rule, males should aim for 25-30 grams of protein for breakfast, lunch and dinner. Females should shoot for 15-20 grams. It never hurts to go a little over, but try not to fall short. The rest of your protein requirements will be made up with beans, nuts and whole grains. What about protein powders? I’m not a fan of them, except when people have a really hard time getting enough protein. The problem with protein powders is they can often cause more problems than they solve: gas, bloating, indigestion, allergic reactions, etc. The best protein powder I’ve used is Sun Warrior protein. This is a vegan protein made from brown rice that’s very easy to digest. You can ¿QGLWDWZZZVXQZDUULRUFRP Whey and casein protein powders are currently popular, but many people eventually have GLJHVWLYHSUREOHPVZKHQWDNLQJWKHP±HVSHFLDOO\RQDUHJXODUEDVLV,I\RXOLNHZKH\FDVHLQSURWHLQV XVHWKHPZKHQQHFHVVDU\WRIXO¿OO\RXUGDLO\SURWHLQUHTXLUHPHQWVEXWEHVXUHWRURWDWHWKHEUDQGV you use with every container so you don’t develop an intolerance to any one brand. The one time when I do like protein powders is directly after a workout. During the hour after you ¿QLVKWUDLQLQJ\RXUERG\LVORRNLQJIRUDPLQRDFLGVWRUHSDLUGDPDJHGPXVFOH,W¶VRIWHQGLI¿FXOWIRU people to consume whole food protein sources after a workout so protein powders solve the problem. Research demonstrates that one scoop (about 20 grams) of protein powder after a workout is ideal for most men and women.

Healthy Fats 7KHZKROHIRRGSURWHLQVRXUFHV,PHQWLRQHGZLOOFRYHUPRVWRI\RXUIDWUHTXLUHPHQWV:LOG¿VKQXWV DQGHJJVIRUH[DPSOHDOOFRQWDLQKHDOWK\IDWV+RZHYHU¿VKRLOWKDWFRQWDLQVRPHJDIDWVVKRXOGEH VXSSOHPHQWHGLQ\RXUGLHWEHFDXVHLW¶VH[WUHPHO\GLI¿FXOWWRJHWHQRXJKRIWKHP ©2010 Chad Waterbury LLC

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:KDWFDQ,VD\DERXW¿VKRLODWWKLVSRLQW",W¶VVLPSO\RQHRIWKHEHVWLQYHVWPHQWV\RXFDQPDNH to your overall health. Fish oil contains DHA and EPA, two important omega-3 fatty acids. EPA offers PDQ\EHQH¿WVEXW'+$LVWKHVXSHUVWDU,I(3$LV6FRWWLH3LSSHQ'+$LV0LFKDHO-RUGDQ,I,OLVWHGDOO RIWKHSRWHQWLDOEHQH¿WVWKDW¿VKRLORIIHUV\RX¶GSUREDEO\JHWERUHGWRWHDUVDQGFU\RXW³2ND\,JHWLW ¿VKRLOLVJRRGIRUPH´ Research has shown that it improves the health of your brain, heart, joints, and eyes, for starters. And it’s been shown to diminish the effects of depression, arthritis, cancer, and many nervous system-related diseases. %XWKHUH¶VZKDW¶VSUREDEO\PRVWLPSRUWDQWWR\RX,¶YHEHHQXVLQJ¿VKRLOVXSSOHPHQWVZLWKP\ clients for the last seven years and every one of them has lost fat and felt better after taking them. That’s reason enough, isn’t it? ,¶YHORVWFRXQWKRZPDQ\WLPHVSHRSOHKDYHWROGPHWKH\GRQ¶WQHHG¿VKRLOVXSSOHPHQWVEHFDXVH WKH\³HDW¿VKWZRRUWKUHHWLPHVHDFKZHHN´7UXVWPHZKHQ,VD\LW¶VQRWHQRXJK,QWKLVWR[LFGD\DQG age of stress and nutrient-depleted foods, you need to supplement your diet with it. The popularity of omega-3 supplements has caused many companies to claim their version is better than all the rest. I don’t doubt that there are many good products out there, but I only recommend products that I’ve used for years. Each version I recommend goes through a thorough SXUL¿FDWLRQSURFHVVDQGKDVYHU\KLJKFRQFHQWUDWLRQVRI'+$7KHIROORZLQJWKUHHEUDQGVKDYH served my clients well: &DUOVRQ9HU\)LQHVW)LVK2LO/LTXLG,¶YHXVHGWKLV¿VKRLOPRUHWKDQDQ\RWKHURYHUWKH\HDUV7KH RQO\GRZQVLGHWROLTXLG¿VKRLOLVWKDWLWPXVWEHUHIULJHUDWHGDIWHURSHQLQJDQGWKHHQWLUHERWWOHVKRXOG be consumed within a month. This is usually not a problem unless you go on vacation. How much do you need?

Body weight 140 pounds or less Around 180 pounds 220 pounds or more

Carlson Liquid Fish Oil Serving size 2 teaspoons 1 tablespoon 1 tablespoon

Servings per day two two two

/LTXLG¿VKRLOZRUNVIRUPRVWSHRSOHH[FHSWWKRVHZKRWUDYHODORW)RUWKHP¿VKRLOFDSVXOHVGRWKH trick. The two brands I’ve used most are Carlson’s Elite Omega-3 Gems and Biotest’s Flameout. 9


)ODPHRXWFDSVXOHVDUHDQH[FHOOHQWVRXUFHRI'+$DQGWKH\FRQWDLQDVSHFL¿FIRUPRIFRQMXJDWHG linoleic acid (CLA) that might help you lose more fat. How much do you need?


Carlson Elite Omega-3 Gems Serving size 3 capsules 4 capsules 4 capsules



Biotest Flameout Serving size 3 capsules 4 capsules 4 capsules


:KHUHWR¿QGWKHP" Products by Carlson and Nordic Naturals can be found at health food stores or Whole Foods. www.carlsonlabs.com Flameout can be purchased in the store link at www.WPXVFOHFRPfree_online_store I want to mention another great source of healthy fat: olive oil. Drizzle it on your salads and you’ll improve your body and health. Lunch is typically the best time to get the extra calories from olive oil. Remember, each day we want to frontload calories as much as possible so breakfast should be ODUJHVWOXQFKLVVHFRQGODUJHVWLQWHUPVRIFDORULHV )LQDOO\DV'U-RKQQ\%RZGHQZURWHLQKLV excellent book, The 150 Healthiest Foods, “all olive oil is not created equal.” Be sure to use extra virgin olive oil on your salads.

Fiber Fiber is often called “nature’s blood sugar stabilizer” since it slows the amount of glucose (sugar) that dumps into your blood stream. This is important when eating for fat loss because insulin, the fat storing hormone, is primarily active when blood glucose is high. When you keep blood glucose in the ORZQRUPDOUDQJH\RXDOVRNHHSLQVXOLQLQFKHFNZKLFKLQWXUQKHOSV\RXEXUQPRUHIDW 7KHVHFRQGEHQH¿WWRFRQWUROOLQJEORRGJOXFRVHDQGLQVXOLQLVWKDW\RXUHQHUJ\OHYHOVUHPDLQ ©2010 Chad Waterbury LLC

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constant. There are no swings from high to low like you get with foods that contain carbohydrates and QR¿EHU7KHWKLUGDQGOHDVWDSSUHFLDWHGEHQH¿WRIKLJK¿EHUIRRGVFRLQFLGHVZLWKJDVWURLQWHVWLQDO (GI) health. You can’t have a healthy body unless your GI tract is healthy, too. Fiber provides insurance that your digestive tract stays strong. (YHQWKRXJK¿EHULVRQHRIWKHPRVWLPSRUWDQWQXWULHQWVWRDGGWR\RXUGLHW\RXVKRXOGQ¶WORDGXS RQWRRPXFK¿EHUWRRVRRQ*DVEORDWLQJDQGDQXSVHWVWRPDFKFDQIROORZMXVWDVNDQ\RQHZKR¶V WHVWHGRXWDYHJDQGLHWIRUDGD\RUWZR 6WDUWDGGLQJDIHZ¿EHUULFKIRRGVWR\RXUGLHWHDFKGD\DQG monitor how you feel. If everything seems to be going well (no pun indented), add another serving DIHZGD\VODWHU7KHXOWLPDWHJRDOLVWRZRUNXSWRJUDPVRI¿EHUSHUGD\ZLWKDFROOHFWLRQRI different foods from the list below. By doing so, you’ll eat less, control cravings, and you’ll look and feel better than ever. 7KHIROORZLQJ¿EHUULFKIRRGVUDQNDWWKHWRS Lentils, red cooked: 15 grams per cup Black beans, cooked: 15 grams per cup Kidney beans, cooked: 13 grams per cup Oats, rolled dry: 12 grams per cup Quinoa: 10 grams per cup Raspberries: 8 grams per cup

There’s another food that deserves special mention: Mila. This is a seed (Salvia hispanica L.) that my FOLHQWVXVHWRERRVWWKHLU¿EHUDQGQXWULHQWLQWDNH,W¶VÀDYRUOHVVDQGFDQEHPL[HGLQDJODVVRIZDWHU RUSURWHLQVKDNH(DFKVFRRSFRQWDLQV¿YHJUDPVRI¿EHUDQGWRQVRIRWKHUQXWULHQWVVXFKDVRPHJD V,QIDFWVLPSO\DGGLQJ0LODWR\RXUGLHWFDQIXO¿OO\RXURPHJDUHTXLUHPHQWVIRUWKRVHZKRKDYH DQLQWROHUDQFHRUDOOHUJ\WR¿VKRLO ZKLOHXSSLQJ\RXU¿EHUDQGQXWULHQWLQWDNH How much do you need?


11

Mila Serving size 1 scoop 1 scoop 1 scoop



:KHUHWR¿QG0LOD" Mila isn’t available in stores. You can get it by clicking here (www.athlete.lifemax.net)

I left as many foods off the list as I could have added. But for fat loss, total calories are important. You don’t need to count calories but you also shouldn’t eat, say, a cup of macadamia nuts just to get 11 JUDPVRI¿EHU,I\RXGR\RX¶OOKDYHWRHDWFDORULHV¶ZRUWK6RWKHDERYHIRRGVWDNHLQWRDFFRXQW ¿EHUFDORULHVDQGWRWDOQXWULHQWV 7KHVHGD\VLW¶VHDVLHUWKDQHYHUWRDGG¿EHUWR\RXUGLHW0DQ\FRPSDQLHVPDNHWRUWLOODVZLWKH[WUD ¿EHUDGGHG$VLPSOHPHDOVXFKDVFKLFNHQIDMLWDVFDQWUDQVIRUPLQWRDQH[FHOOHQWIDWEXUQLQJPHDO ZKHQ\RXZUDSWKHPLQKLJK¿EHUWRUWLOODV ,¶PQRWDKXJHIDQRI¿EHUGULQNVOLNH0HWDPXFLOEHFDXVHLWPDNHVPRUHVHQVHWRJHW¿EHUIURP IRRGV7KHEHQH¿WRIDGGLQJ0LODEODFNEHDQVDQGUDVSEHUULHVWR\RXUGLHWUHDFKHVIDUEH\RQG¿EHU± they’re also loaded with other nutrients that support metabolic health. But if it’s your only option, use them. When you’re on the go, I like Fiber Choice® tablets. Chew two before your meal and you’ll get IRXUJUDPVRI¿EHU3OXVWKHFKHZLQJSURFHVVUHOHDVHVHQ]\PHVWKDWZLOODLGLQGLJHVWLRQGXULQJ\RXU PHDO$QGEHVWRIDOO\RX¶OOHDWOHVVVLQFHWKH¿EHUZLOOVWDUWWR¿OO\RXXS %HIRUH\RXPDNHDQ\GUDPDWLFFKDQJHVWR\RXUGLHWDGG¿EHUULFKIRRGVIURPWKHOLVWDERYHDQG many things will invariably fall into place.

Starches (Complex Carbohydrates) 6SHDNLQJRI¿EHUZKROHJUDLQVDUHDJRRGVRXUFHRILW
12

will feed your metabolism and those calories will be long gone by the time you go to bed.

Snack on Branched Chain Amino Acids What if I were to tell you that there’s a pill that can control your hunger, boost your energy, help you recover faster, and maybe even increase your metabolism? And what if this special pill was all-natural and didn’t contain any stimulants whatsoever? You’d be pretty stoked, right? Well, there is such a pill: branched chain amino acids. Of the twenty or so amino acids, the three essential forms that stand tall in body transformation are leucine, isoleucine and valine. This VXSSOHPHQWKDVEHHQDURXQGIRUHRQVDQGLW¿UVWJDLQHGSRSXODULW\LQWKHERG\EXLOGLQJFRPPXQLW\ For reasons unbeknownst to me, they fell to the wayside. I guess it’s because they’re just not sexy enough. Make no mistake about it, BCAAs can work wonders if you take enough of them at the right times. 7KHWZREHVWWLPHVWRGHULYHDOOWKHEHQH¿WVDUHDURXQGH[HUFLVHEHIRUHDQGDIWHU DQGEHWZHHQ meals. Skipping meals can wreak havoc on your metabolism by upregulating fat-storing hormones (cortisol, etc) that break down muscle tissue, not to mention the mind-numbing fatigue that follows. BCAAs feed your body and brain the nutrients it needs to keep your body out that destructive state. ,W¶VHDV\WRVQDFNRQDSLHFHRIIUXLWEXWLW¶VVRPHWLPHVGLI¿FXOWWR¿QGDVQDFNZLWKDPLQRDFLGV %&$$VKHOS¿OOLQWKHJDSVE\SURYLGLQJ\RXUERG\ZLWKWKUHHNH\DPLQRDFLGVZKHQSURWHLQLVQ¶W available. So an apple with a few BCAA tablets can serve as an excellent snack to control hunger and keeep your neurotransmitters at their peak. 7KHWULFNLVWR¿QGDFRPSDQ\WKDWPDNHV%&$$WDEOHWVWKDWDUHFRQFHQWUDWHGHQRXJK,WKLQNWKH reason many people don’t use them is because you need to take quite a few pills to get an effect. Biotest makes the best version I’ve found. Each pill contains one-gram of BCAAs, and the cost is affordable (around $30 for 250 tablets). How much do you need?

Body weight 140 pounds or less Around 180 pounds 220 pounds or more 13

Biotest BCAAs Serving size 3 tablets 4 tablets 5 tablets ©2010 Chad Waterbury LLC

Servings per day 1-3 1-3 1-3

The Most Underrated Supplement? Vitamin D3 2IDOOWKHODWHVWVXSSOHPHQWV¿JKWLQJIRUWKHWLWOHRIWKH³KRWQHZWKLQJ´,FDQDVVXUH\RXWKDW9LWDPLQ 'ZLOOWDNHWKHFDNHRYHUWKHQH[WIHZ\HDUV,VLWZDUUDQWHG"$EVROXWHO\-XVWOLNH¿VKRLOJDLQHG DWRQRIWUDFWLRQGXHWRLWVLPSUHVVLYHOLVWRIEHQH¿WVDORQJZLWKH[WHQVLYHUHVHDUFKWREDFNXSWKH FODLPV9LWDPLQ'VWDQGVWDOO,WFRXOGYHU\ZHOOEHWKHPRVWLPSRUWDQWDQGEHQH¿FLDOVXSSOHPHQW you’ve ever taken. )LUVWRIIPRVWSHRSOHDUHGH¿FLHQWLQ9LWDPLQ',WWDNHVDKHDOWK\GRVHRIVXQVRPHZKHUH around an hour - on a daily basis (without sunscreen) to have normal levels of it. Since people are getting less sun than ever before, it’s no surprise that low blood levels of Vitamin D are the norm. In fact, over the last 10 years I’ve never worked with a client who had adequate levels of Vitamin D. Ok, so you get the gist that you’re probably low in it. But how will it help you? The list of researchVXSSRUWHGEHQH¿WVLVKRQHVWO\PLQGEORZLQJEXW,¶OOPHQWLRQDIHZ Normalizing your Vitamin D levels will boost your immune system, increase bone density, protect against a host of diseases such as cancer and Alzheimer’s, and it’ll improve recovery, increase performance, decrease insulin production, and promote weight loss. It really is the closest thing you’ll ¿QGWRDPLUDFOHVXSSOHPHQW%XWWKHUH¶VDFDWFKLW¶VQRWHDV\WRUHVWRUH9LWDPLQ'LQ\RXUERG\ My suggestion is to supplement your diet with around 4,000 IU of Vitamin D3 every day. It might take months to get your blood levels back in the proper range, but it’s worth the trouble. Plus, it’s an inexpensive supplement. My clients use a liquid form of Vitamin D3 (D3 Serum) from Premier Research Labs. Each drop (placed under the tongue) contains 2,200 IU of Vitamin D3. Take it twice per day with food. You can ¿QGLWDWZZZSUODEVFRP At the very least, have your doctor check your blood levels of Vitamin D during your next check-up. Yep, it’s that important.

What to Drink Each day drink one-half ounce of water per pound of body weight whenever possible. So if you weigh 180 pounds you need 90 ounces of water per day. I know it’s not easy to drink a lot of water each day so I understand why people often fall short, but adequate hydration is important for overall health and it might boost your metabolism. Your urine should always be clear. If it’s not, you need to drink more ©2010 Chad Waterbury LLC

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water. ,I\RXQHHGDQHQHUJ\ERRVWVWLFNWRJUHHQRUZKLWHWHD,WR(QLVD-DSDQHVHFRPSDQ\WKDWPDNHV H[FHOOHQWVLQJOHVHUYLQJWHDVZLWKRXWDGGHGVXJDU
Workout Nutrition Your nutrition directly before and after you train is essential to get right in order to keep your performance up and help you recover more quickly. You’ll use BCAAs and 250 milligrams of vitamin C 15 minutes before training. I’m also a fan of beta-alanine, an amino acid that allows you to work harder without nausea. Beta-alanine, like any supplement, isn’t mandatory but it’s worked well for P\DWKOHWHVRYHUWKH\HDUV:LWKLQPLQXWHVRI¿QLVKLQJ\RXUZRUNRXW\RX¶OOFRQVXPHRQHVFRRSRI protein powder, raisins and more BCAA tablets. The following two tables show what you should take before and after each Body of F.I.R.E workout. How much do you need?



15 minutes before Training BCAAs Vitamin C 3 grams (3 Biotest tablets) 250mg 4 grams (4 Biotest tablets) 250mg 5 grams (5 Biotest tablets) 250mg

Beta-alanine (optional) 2 grams 3 grams 3 grams

Within 30 minutes after Training Protein powder Raisins 20 grams (1 scoop) FXS 20 grams (1 scoop) FXS 20 grams (1 scoop) FXS

BCAAs 3 grams 4 grams 5 grams

Putting it All Together At this point I’ve given you a lot to, well, digest and I’m sure a sample diet would be helpful, right? But before I get to that I must mention that telling you what to eat, and when, often leaves too much room for error. Furthermore, there are so many variables between each person’s schedule, food preferences, etc. that it’s virtually impossible for me to hit everything just right for you. 15


The good news is the Body of F.I.R.E. diet works for everyone whether you’re male or female or have 15 or 30 pounds to lose. Why? Because the basic nutritional strategy for fat loss doesn’t change with gender or weight. The difference, though, is in serving size. A 140-pound person needs less calories than someone who weighs 220 pounds, but I’ll get to those details in the following section. The more options you have, the longer you’ll stick to a diet. I’ve found this to be unequivocally true. You can’t eat eggs every morning, and you don’t need to. My clients often have grilled chicken, cottage cheese, or canadian bacon as their protein source at breakfast. So instead of telling you exact foods to eat at each meal, I’ve found that it’s more effective to give you multiple choices. For H[DPSOHLQVWHDGRIWHOOLQJDSRXQGZRPHQWRHDWZKROHHJJVFXSRIRDWPHDODQGDSSOH for breakfast every morning, it makes more sense to outline a sample breakfast like this: protein + starch + fruit. This is the type of diet you’ll be following.

Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Evening snack (optional)

Body of F.I.R.E. Nutrition Plan Protein + Starch + Fruit + Fish oil Shown in next section, based on body weight Protein + Vegetable + Fruit Shown in next section, based on body weight Protein + Vegetable + Berries + Fish oil Shown in next section, based on body weight

In addition, on the days you train you’ll consume the pre- and post-workout nutrition that I outlined in the last section. Since my workout nutrition is low in calories, it won’t take the place of a meal - it’ll be added to the diet shown above. Your body needs a few extra calories on days you train in order to help your muscles recover. The portion sizes are based on body weight. As mentioned, a heavier person requires more calories than a lighter person so the former has food choices with larger portions. This is the simplest way to get your diet right without counting calories. -XVWSULQWRXWWKHSDJHWKDWFRUUHVSRQGVWR\RXUERG\ZHLJKWDQG\RX¶OOKDYHDGDLO\QXWULWLRQDO guideline. I’ve chosen three weight ranges: 140, 180 and 220 pounds. Of course, you might not hit any one of those perfectly. Let’s say you weigh 160 pounds. For you, the diet for a 140-pound person is best. If you weigh ©2010 Chad Waterbury LLC

16

205 pounds, choose the diet for a 180-pound person. In other words, choose the diet that’s under your current body weight, unless you want to add a lot of muscle. If that’s the case, choose the diet that’s above your current weight. The following pages outline the diet you should follow. Then, I’ll show you a sample diet to ensure WKDWHYHU\WKLQJLVSHUIHFWO\FOHDU)LQDOO\,¶OO¿QLVKXSE\DQVZHULQJVRPHIUHTXHQWO\DVNHGTXHVWLRQV

17


NUTRITION LOG (140 POUNDS) Breakfast Mid-morning

Protein + Starch + Fruit + Fish oil (2 teaspoons of liquid or 3 capsules) Snack

Lunch Mid-afternoon Dinner Evening (optional) Workout (anytime)

Protein + Vegetable + Fruit Snack Protein + Vegetable + Berries + Fish oil (2 teaspoons of liquid or 3 capsules) Snack 3UH%&$$WDEOHWVPJYLWDPLQ&3RVWVFRRSSURWHLQSRZGHUFXSUDLVLQV + 3 BCAA tablets

Protein (choose one) 2 whole eggs 1 whole egg plus 2 egg whites 3 ounces grilled chicken 3 ounces lean beef RXQFHVZLOG¿VK 3 ounces seafood 3 ounces wild game RXQFHVFXS FRWWDJHFKHHVH Canadian bacon (15 grams protein)

Berries (choose one) FXSEOXHEHUULHV FXSEODFNEHUULHV FXSUDVSEHUULHV FXSVWUDZEHUULHV

Starch (choose one) FXSRDWPHDO FXSTXLQRDÀDNHV PHGLXPKLJK¿EHUWRUWLOOD FXSEHDQV 1 small yam 1 slice rye bread 1 slice Ezekiel bread

Fruit (choose one) DSSOH EDQDQD SHDU RUDQJH SHDFK FXSJUDSHV FXSSLQHDSSOH

Snacks (choose one) Vegetables 1 ounce cheese plus 1 scoop Mila As much as you want (any variety) DSSOHSOXVVFRRSSURWHLQSRZGHU FXSFRWWDJHFKHHVHSOXVVFRRS0LOD 1 tablespoon nut butter spread on celery stalks Handful mixed nuts VFRRSSURWHLQSRZGHUSOXVVFRRS0LOD (mixed in water) 1 apple plus 3 BCAAs

NUTRITION LOG (What I Ate) Breakfast Mid-morning Lunch Mid-afternoon Dinner Evening (optional) Workout (anytime)


18


Protein + Starch + Fruit + Fish oil (1 tablespoon of liquid or 4 capsules) Snack


Protein + Vegetable + Fruit Snack Protein + Vegetable + Berries + Fish oil (1 tablespoon of liquid or 4 capsules) Snack 3UH%&$$WDEOHWVPJYLWDPLQ&3RVWVFRRSSURWHLQSRZGHUFXSUDLVLQV

Protein (choose one) 3 whole eggs 2 whole eggs plus 2 egg whites 4 ounces grilled chicken 4 ounces lean beef RXQFHVZLOG¿VK 4 ounces seafood 4 ounces wild game RXQFHVFXS FRWWDJHFKHHVH Canadian bacon (20 grams protein)

Berries (choose one) FXSEOXHEHUULHV FXSEODFNEHUULHV FXSUDVSEHUULHV 1 cup strawberries

Starch (choose one) FXSRDWPHDO FXSTXLQRDÀDNHV ODUJHKLJK¿EHUWRUWLOOD FXSEHDQV 1 medium yam 2 slices rye bread 2 slices Ezekiel bread

Snacks (choose one) 2 ounces cheese plus 1 scoop Mila DSSOHSOXVVFRRSSURWHLQSRZGHU FXSFRWWDJHFKHHVHSOXVVFRRS0LOD WDEOHVSRRQVQXWEXWWHU spread on celery stalks Handful mixed nuts 1 scoop protein powder plus 1 scoop Mila (mixed in water) 1 apple plus 4 BCAAs

NUTRITION LOG (What I Ate) Breakfast Mid-morning Lunch Mid-afternoon Dinner Evening (optional) Workout (anytime) 19


Fruit (choose one) apple banana pear orange peach FXSJUDSHV FXSSLQHDSSOH

Vegetables As much as you want (any variety)


Protein + Starch + Fruit + Fish oil (1 tablespoon of liquid or 4 capsules) Snack


Protein + Vegetable + Fruit Snack Protein + Vegetable + Berries + Fish oil (1 tablespoon of liquid or 4 capsules) Snack 3UH%&$$VPJYLWDPLQ&3RVWVFRRSSURWHLQSRZGHUFXSUDLVLQV BCAA tablets

Protein (choose one) 3 whole eggs 2 whole eggs plus 2 egg whites 5 ounces grilled chicken 5 ounces lean beef RXQFHVZLOG¿VK 5 ounces seafood 5 ounces wild game RXQFHVFXS FRWWDJHFKHHVH Canadian bacon (25 grams of protein)

Berries (choose one) FXSEOXHEHUULHV 1 cup blackberries 1 cup raspberries FXSVWUDZEHUULHV

Starch (choose one) 1 cup oatmeal FXSTXLQRDÀDNHV ODUJHKLJK¿EHUWRUWLOOD 1 cup beans 1 large yam 2 slices rye bread 2 slices Ezekiel bread

Snacks (choose one) 2 ounces cheese plus 1 scoop Mila DSSOHSOXVVFRRSSURWHLQSRZGHU 1 cup cottage cheese plus 1 scoop Mila 2 tablespoons nut butter spread on celery stalks Handful mixed nuts 1 scoop protein powder plus 1 scoop Mila (mixed in water) 1 apple plus 5 BCAAs

Fruit (choose one) apple banana pear orange peach 1 cup grapes 1 cup pineapple

Vegetables As much as you want (any variety)

NUTRITION LOG (What I Ate) Breakfast Mid-morning Lunch Mid-afternoon Dinner Evening (optional) Workout (anytime) ©2010 Chad Waterbury LLC

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Sample Diets As mentioned, I’m not a big fan of sample diets. Up to this point I’ve given you all the nutrition SULQFLSOHVWKDW\RXFDQDSSO\WR\RXURZQVSHFL¿FVLWXDWLRQEXW,XQGHUVWDQGWKDWLW¶VVRPHWLPHV necessary to give as many examples as possible. That way there’ll be little room for error once you put this plan in motion. With that in mind, here are three sample diets. SAMPLE DIET (140 POUNDS) Breakfast Mid-morning

ZKROHHJJVPL[HGZLWKFXSEODFNEHDQVFXSSLQHDSSOHWHDVSRRQV¿VKRLO 1 ounce cheese + 1 scoop Mila mixed in water

Lunch

RXQFHVVDOPRQVSLQDFKVDODGWRSSHGZLWKYHJJLHVGUL]]OHGZLWKROLYHRLOFXS grapes Mid-afternoon Handful mixed nuts Workout (5 p.m.) 3UH%&$$WDEOHWVPJYLWDPLQ&3RVWVFRRSSURWHLQSRZGHUFXSUDLVLQV + 3 BCAA tablets Dinner RXQFHVEHHIVWHDPHGYHJJLHVFXSEODFNEHUULHVWHDVSRRQV¿VKRLO Evening (optional) VFRRSSURWHLQSRZGHUPL[HGZLWKVFRRS0LOD

Notes: was hungry in afternoon so I took 3 BCAA tablets with a full glass of water.

SAMPLE DIET (180 POUNDS) Workout (6 a.m.) Breakfast Mid-morning

3UH%&$$VWDEOHWVPJYLWDPLQ&3RVWVFRRSSURWHLQSRZGHUFXSUDLVLQV + 4 BCAA tablets RXQFHVFKLFNHQZUDSSHGLQWRUWLOODRUDQJH¿VKRLOFDSVXOHV FXSFRWWDJHFKHHVHVFRRS0LODPL[HGLQZDWHU

Lunch Mid-afternoon Dinner Evening (optional)

4 ounces grilled shrimp + steamed asparagus + 1 banana WDEOHVSRRQVDOPRQGEXWWHUVSUHDGRQFHOHU\VWDONV RXQFHVEXIIDORVWHDPHGYHJJLHVFXSVWUDZEHUULHVWDEOHVSRRQ¿VKRLO 2 ounces cheese + 1 scoop Mila mixed in water

Notes: was hungry in morning and afternoon so I took 4 BCAA tablets with a full glass of water.

SAMPLE DIET (220 POUNDS) Breakfast Mid-morning

3 whole eggs scrambled with 1 cup black beans and wrapped in tortilla + 1 banana + 1 WDEOHVSRRQ¿VKRLO 2 tablespoons nut butter spread on 4 celery stalks

Lunch

5 ounces of chicken + spinach salad topped with veggies and drizzled with olive oil + 1 orange Workout (2 p.m.) 3UH%&$$WDEOHWVPJYLWDPLQ&3RVWVFRRSSURWHLQSRZGHUFXSUDLVLQV + 5 BCAA tablets Mid-afternoon 2 ounces cheese + 1 scoop Mila mixed in water Dinner RXQFHVVDOPRQVWHDPHGYHJJLHVFXSUDVSEHUULHV¿VKRLOFDSVXOHV Evening (optional) 1 cup cottage cheese + 1 scoop Mila mixed in water 21


Frequently Asked Questions This diet seems like a lot of food. Is that good for fat loss? The amount of calories on this plan is relatively low, especially on an intense exercise program. It seems like a lot of eating because I designed the plan with 3 meals and 3 snacks per day. However, your main goal should be to get breakfast, lunch and dinner right. Combine that with a few snacks DQGWKHSUHSRVWZRUNRXWQXWULWLRQDQG\RX¶OOFRYHUPRVWRI\RXUEDVHV$QHYHQLQJVQDFNLVDOZD\V optional.

How important are the supplements because I’m on a budget? If you can only choose one supplement, choose Mila. That’s because it contains a healthy dose of: RPHJDV¿EHUDQWLR[LGDQWVDQGPLQHUDOV,IVXSSOHPHQWVDEVROXWHO\DUHQ¶WDQRSWLRQ\RX¶OOVWLOOJHW results on this eating plan.

Sometimes it’s really hard for me to remember to eat between meals, and sometimes I’m not hungry. Should I still eat? Yes, the goal is to feed your body frequently in order to boost your metabolism. But I understand that it’s not always easy to eat. BCAAs become handy because you can pop a few with a glass of water when you’re on the run. Mila is also easy to use and it does a great job of staving off hunger pangs.

There seems to be a lot of BCAAs on this nutrition plan. Can I take too many? You can take too much of anything. However, BCAAs are natural amino acids that your body uses a lot of while exercising, and to recover from exercise. As long as you stick to the guidelines on this plan you won’t have to worry. Although, it’s always a good idea to consult your physician if you have any concerns.

Shouldn’t I be concerned with the fat or cholesterol in meat and cheese? This diet consists of many fresh fruits, vegetables and heart-healthy omega-3s that have been shown to improve heart health. Cholesterol is necessary for life and most of the research that demonstrated a link between cholesterol in natural foods and heart disease has been debunked by top nutritionists. ©2010 Chad Waterbury LLC

22

I don’t need to lose fat. How can I adjust the diet to gain more muscle? When the goal is to gain lean, muscle weight the solution is not necessarily with more protein or fat. You probably need more complex carbohydrates. For dinner, have a starch instead of berries; for your post-workout feeding, double the recommended serving size of raisins. These two simple PRGL¿FDWLRQVZLOOERRVW\RXULQWDNHRIFRPSOH[FDUERK\GUDWHVSHUIHFWIRUDGGLQJPXVFOHZLWKRXWIDW when you do everything else that’s outlined in this plan.

:KHUHFDQ,¿QG\RXURWKHUERRNV" You can purchase Huge in a Hurry by Rodale Publishing on www.amazon.com. My other book, 0XVFOH5HYROXWLRQ, can be purchased through my site at www.chadwaterbury.com

Recommended Reading for Nutrition Info: The 150 Healthiest Foods on EarthE\-RKQQ\%RZGHQ In Defense of Food by Michael Pollan The Enzyme Factor by Hiromi Shinya The Paleo DietE\/RUHQ&RUGDLQDQG-RH)ULHO


Body of F.I.R.E. Nutrition Guide

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