Nutrition 101

To get lean, weight train and do cardio for a total of 300 minutes each week, or 60 minutes, 5 days a week while following the guidelines below.

• Sodium = no more than 1 tsp of salt (from all food sources or about 2000 mg per day) unless you are sweating a lot, you won't need more than this

• Protein = 0.5 - 1 g per pound of body weight (your muscles need it for building and recovery)

• Water = 60-70% of your body weight in ounces (if you are 200 lbs, then 120 - 140 oz. from all sources of water including juices, tea, coffee etc.)

• Fiber = 20 to 35 grams per day

• Weight Loss Calories = Men approx 2000 calories, Women approx 1200-1500 calories plus you need to take a hi-potency multivitamin due to the caloric deficit.

• Muscle Gain Calories = Men approx 3500 calories, Women approx 2500 calories