Just wanted to list some really clean & healthy sources of proteins & carbs.

Follow these nutrition guidelines & tips and watch the body fat melt away! Good nutrition is about 70% of it. The rest is your cardio and your training regiman. All combined together in a 3 tier approach… gives you results like these!

Nicole Augustine- 30 years old and Mother of 3! (April 2010 to August 2010)

Before photos= 121 lbs.  —-   After photos= 102.2 lbs.

Me, Clifta Perez- 42 years old (February 2010 to August 2010)

Before photos= 23.6% Body fat  ——  After photos= 8.2% Body fat

This approach below will get you headed in the right direction!

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Orange Roughy

Tilapia

Cod

Flank

Carbs

Oatmeal

Plain Ricecakes

Brown Rice

Potatoes

Sweet Potatoes

Yams

Pasta (occasionally, as a treat)

My Favorite Veggies

Broccoli

Spinach

Carrots

Zuchinni

Green Beans

Asparagus

*I eat about every 2.5 to 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

Examle:

Meal 1: Protein + Carb + Veggie

Meal 2: Protein + Carb + Veggie

Meal 3: Protein + Carb + Veggie

Meal 4: Protein + Carb + Veggie

Meal 5: Protein + Veggie Only

Meal 6: Protein + Veggie Only (or sometimes just a low carb, low fat protein drink)

Another Option (if the above seems like too much)

Meal 1: Protein + Carb + Veggie

Snack

Meal 2: Protein + Carb + Veggie

Snack

Meal 3: Protein + Carb + Veggie

Meal 4: Low fat, Low carb Protein Drink

More Notes…

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink about 1.5 to 2 gallons of water per day. If you’re not used to drinking water, a good rule of thumb is to drink 1/2 your weight in ounces. I also use crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

These nutrition guidelines should get you started and moving in the right direction! If you’d like a nutrition program designed for your specific needs with proper supplements… email me at cliftafit@yahoo.com and we’ll get you set up on your own program tailored just for you!

Individualized Nutrition Programs are very reasonable and are as follows…

$75 for the initial Plan and $30 for updates. If you take one of my bootcamps or personal train with me you get a discount on the nutrition plans… then it’s only $50 for the initial Plan and $15 for updates. Updates are done about every 3-5 weeks. This keeps you from getting bored and also keeps your body constantly changing.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamp Instructor (teaching 2 locations now)

Phat Physiques in Reno