Basics

Calories vs Weight Loss

• 3500 calories = 1 lb
• For week, cutting 3500 calories in one week will yield a 1b weight loss for that week.

Physical Activity

• Sedentary: 2900 calories

Tools

Body Bugg

• apexfitness.com or bodybugg.com ~ $200 cost
• watch + arm band

My Fitness Pal (App)

• Use to login all of your meals.

calorieking.com

• Large database of foods. Will show you an entire label of a food item.

Supplements

Vitamins

• Help you get to sleep, and help give you energy during the day
• http://shop.lifetimefitness.com/Nutritional-Products/Life-Time-Fitness-Men's-Performance-Daily-Multivitamin-AMPM.asp

Protein

• Optimum Nutrition Extreme Milk Chocolate (Much better than the double chocolate or other chocolates they have)
• Top Rated, no shit, digestive enzymes, mixes easy, etc.
• http://www.gnc.com/product/index.jsp?productId=3267252

Super Pump

• Orange is best flavor
• Take around 4:00 PM every day or you'll be too hyper to go to sleep
• http://www.gnc.com/product/index.jsp?productId=4382796

Fish Oil

• The one I like is discontinued. Look for top rated one on BodyBuilding.com with highest amount of DHA DHP I believe.

Other

• Glutamine
• Fish Oils

Related Files