1. 96 OZ. OF WATER
  2. EAT 4-6 MEALS (EVERY FOUR HOURS)
  3. TIME RELEASE MULTI-VITAMIN W/ BREAKFAST (CAN GET AT GNC)
  4. 25-30 GRAMS OF FIBER (BEANS,WHOLE GRAINS,FRUIT,VEGETABLES)
  5. 1500-2300 MG OF SODIUM
  6. HALF YOUR BODY WEIGHT IN GRAMS OF PROTIEN
  7. CARBS HEAVIER DURING BREAKFAST AND LUNCH (ENERGY)
  8. PROTEIN HEAVIER DURING DINNER (MUSCLE RECOVERY)
  9. LIMIT SODA, CHIPS, FAST FOOD, ETC TO NO MORE THAN TWICE A WEEK.

CARBOHYDRATES: FRUIT, VEGETABLES, BAKED SWEET POTATO, BROWN RICE, WHOLE WHEAT PASTA

PROTEIN: BEANS, BAKED FISH, BAKED CHICKEN, STEAK, PEANUT BUTTER, EGGS, SOY PRODUCTS

SUPPLEMENTS: TIME RELEASED MULTI-VITIMAN, PROTEIN SHAKES OR BARS FOR SNACKS BETWEEN MEALS, AND CHAIN AMINO ACIDS FOR MUSCLE BUILDING AND RECOVERY