Nutrition Chart

Instructions:

• Begin by calculating current resting metabolism. Multiply current weight by 12.
• Once this is done, log calories for 2-3 days to assess current nutritional intake
• If it is below this number and progress has stalled, eat at or above resting metabolism levels for 2-3 to rest metabolism and get healthy!

Peak Fitness Nutrition chart sample:

Level #1: South Beach Diet		Cycle Goals
		1. Choose consistent times and foods to eat
		2. Eat to support metabolism and get healthy
		3. Eat from South Beach Diet phases 1-2 menu
		4. This method should work for first 10-50+lbs
Week Days	Workout	Diet	Calories
Monday	Strength Training	150-200 carbs	500 calories below normal
Tuesday	Cardio/core	150-200 carbs	500 calories below normal
Wed	Strength Training	150-200 carbs	500 calories below normal
Thursday	Cardio/core	150-200 carbs	500 calories below normal
Friday	Strength Training	150-200 carbs	500 calories below normal
Saturday	Cardio/core	150-200 carbs	500 calories below normal
Sunday	Rest/recover	150-200 carbs	500 calories below normal
Weekly total			3500 calories= 1 lbs per week
Level #2: Basic Carb Cycling		Cycle Goals
		1. Employ basic carb cycling
		2. Eat more on workout days and less on non-workout days
		3. Stay on phase one for three weeks and employ "off" week
		4. Repeat cycle as needed until goal weight is achieved
Week Days	Workout	Diet	Total Calories
Monday	Strength Training	150-200 carbs	0-250 calories below normal
Tuesday	Cardio/core	50-100 carbs	1000 calories below normal
Wed	Strength Training	150-200 carbs	0-250 calories below normal
Thursday	Cardio/core	50-100 carbs	1000 calories below normal
Friday	Strength Training	150-200 carbs	0-250 calories below normal
Saturday	Cardio/core	50-100 carbs	1000 calories below normal
Sunday	Rest/recover	50-100 carbs	1000 calories below normal
Weekly total			4000+ calories= 1-2 lbs per week
Level #3: Eat Stop Eat		Cycle Goals
		1. Choose two to three non-consecutive fasting days
		2. Eat at or above maintainance levels on non-fast days
		3. Stay on phase one for three weeks and employ "off" week
		4. Repeat cycle as needed until goal weight is achieved
Week Days	Workout	Diet	Calories
Monday	Strength Training	150-200 carbs	0-250 calories below normal
Tuesday	Cardio/core	Fast day	0 Calories
Wed	Strength Training	150-200 carbs	0-250 calories below normal
Thursday	Cardio/core	50-100 carbs	0-250 calories below normal
Friday	Strength Training	150-200 carbs	0-250 calories below normal
Saturday	Cardio/core	Fast day	0 Calories
Sunday	Rest/recover	50-100 carbs	0-250 calories below normal
Weekly total			4000+ calories= 1-2+ lbs per week