Nutrishop Chico Supplements and Meal Plan

Vitamins and Supplements with a correct meal plan = SUCCESS!

Focus on daily behavior as opposed to results.
Drink at least 1 gallon of Water per day. (Your body is 70% water)
Prepare your meals ahead of time so they are ready when it is time to eat.
Eat every 3 hours. (This keeps your metabolism going in order to burn fat and calories)
Eat before you get hungry. (This keeps you from overeating when you are hungry)
No carbohydrates at dinner. (See reverse side for list of carbohydrates)
Eat at least 1 gram of protein per pound of lean body weight daily.
Do 30 minutes of Cardiovascular exercise 4-5 times per week. To figure heart rate zone for optimal fat burning:
220 – Age _____ = _____ X .75 = _____ / 6 = _____ beats per10 second for Heart Rate Zone.
Workout with weights 4-5 times per week.
Take one day off per week as your free day. (Relax & Enjoy)
Take Glutamine (preferably Peptide) with a Time Released Protein and a good multi-vitamin.

Chico Supplements and Meal Plan:

Time:_____ Meal 1: 1 Protein, 1 Carb – SUPPLEMENTS: _________________________

Time:_____ Shake: _______________________________ – SUPPLEMENTS: _________________________

Time:_____ Meal 2: 1 Protein, 1 Carb and 1 Veggie – SUPPLEMENTS: _________________________

Time:_____ Shake: _______________________________ – SUPPLEMENTS: _________________________

Time:_____ Meal 3: 1 Protein and 1 Veggie – SUPPLEMENTS: _________________________

Time:_____ Shake: _______________________________ – SUPPLEMENTS: _________________________

Workout Days (circle): Mo Tu We Th Fr Sa Su

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