Peak performance begins with DISCIPLINE. In order for you to reach your full physical potential, you MUST adhere to these GUIDELINES. For Maximum performance you cannot TRAIN LIKE A CHAMPION, but live like a fool.

The keys to increasing lean body tissue and decreasing your percentage of body fat is to:

A)  TRAIN HARD....and know in your heart you have been training at a MAXIMAL

EFFORT!

B) GET ADEQUATE CALORIES: large enouph to encompass your daily activities

plus training gains.

C) GET YOUR CALORIES FROM QUALITY SOURCES. Foods high in in fat will do

little to help your effort in developing lean muscle tissue. A balanced quality

diet will provide your body with the optimal nutrients for maximal athletic

performance.

Guidelines

1. Eat a healthy BREAKFAST each day before 9:00 am

2. Eat a Healthy lunch and dinner daily.

3. Eat fruits and vegetables at every meal.

4. Have a carbohydrate rich snack within 45 min after excercise.

5. Drink plenty of water each day. How much? Multiply your body weight by .75 this

is how many OUNCES of water you should drink each day. Get in the habit of of

drinking a large glass of water right before bed and immediately when getting up.

6. AVOID: Fried foods, desserts and NO alcohol.

7. Those indivisuals who need to to GAIN muscular body weight MUST supplement

their three meals with 3 HEALTHY SNACKS. Never allow yourself to to feel

hunger or thirst! Train yourself to eat more food each day than you did previously.

Make a commitment to gaining weight.

8) Those individuals needing to LOSE body fat MUST discipline their eating habits.

Eat a healthy breakfast every morning. DO NOT SKIP MEALS. Do not eat until

you are stuffed. Eat dinner before 7:00pm every night, and do not have a big

snack after dinner. Combine your healthy eating with the addition of a 2-3 low

intensity, long duration ( 45-60 min) aerobic workouts per week.

9) Go to bed at a consistent time every night. Wake up at the same time every

morning. For hard training athletes, 8 hours of sleep per night is a minimum. Do

not over sleep and miss breakfast!!

Have a POSITIVE and ENTHUSIASTIC attitude about your training program.

* YOU WILL GET BETTER

* YOUR HARD WORK WILL BE REWARDED

* EACH DAY IS AN OPPORTUNITY TO GET BETTER

* GIVE IT YOUR BEST EFFORT YOU KNOW YOUR BEST!

* PREPARE LIKE A CHAMPION

* CHAMPIONSHIPS ARE WON IN THE OFF SEASON NOT DURING SEASON

* ALWAYS REMEMBER IF YOU HAVE CHAMPIONSHIP EXPECTATIONS

YOU MUST PREPARE LIKE A CHAMPION!

Nutrition Links

Food an Nutrition Information Center:

http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=1

Center for Food Safety and applied Nutrition:

http://www.cfsan.fda.gov/

USDA Center for Nutrition Policy and Promotion: