1835 E. Merritt Island Cswy
  Merritt Island, FL 32952


Excellence in Clinical Massage Therapy & Personal Training

Excel Sports: Nutritional Information

Nutrition and Diet
By now everyone knows that the battle for definition begins at the table.  In fact nutrition and diet will account for about 65% of your success.  What you eat and when you eat it is either going to make or break you.  When used properly food is even more powerful than drugs.

Thatís why the very first requirement of an effective definition program is that it must strip away as much fat as possible while retaining lean muscle mass.

Iím pleased to tell you that Iím getting this kind of result with my clients every day of the week.

Note also that on my program, the scale will be of minimum importance to you. Instead of weighing yourself frequently, you will use a full length mirror as your success barometer. In other words, unless youíre really fat (and if you are, you need a diet first, not a definition program), then Iím going to try to keep your actual weight loss to a minimum. You need to forget the old belief that dieting and definition building are the same thing. Theyíre not. In fact, in some cases, some of you are going to get super ripped with little or no change in body weight.

So now letís get to the real meat of my nutritional program. Below is a point-by-point roadmap of exactly what you must do nutritionally to achieve maximum definition. Study it closely, memorize it if you can and donít forget, itís going to account for 65% of your success.

You must keep a written daily log of everything you eat.

This log must be meticulous and precise. Donít try to wing it. This log must show food values for protein, fat, carbohydrates and calories. This is not an optionóit is an absolute requirement. This log will be the most important tool you will use. I have enclosed a blank sample of a Daily Dietary Log sheet in Appendix A. Make photo copies of this log sample sheet and as you complete each day, keep copies in a notebook or a binder for review. Review your log sheets every day to monitor how you are doing. If you have a bad day, start over again immediately the next day.

My whole nutritional program is based on a concept which I call "Synchronistic Eating."

By this I mean that you must plan each dayís meals ahead of time (at least from the day before or sooner). Some of my clients plan out a whole week in advance but this is up to you. Just donít eat anything in the course of a day that you havenít included in your pre-recorded plan. Once again, the Daily Dietary Log sheet in Appendix A will be very helpful in assisting you with your meal plans. But a word of caution here. The more you vary from your daily written menu plan, the less successful you are going to be in your definition program.

Sample Daily Menus for you can be found by clicking here. Additional information on meal planning is contained in Appendix B. Feel free to use them in any order of preference you choose. Or, once you understand the principles of this program, you can start designing your own daily menus.

The longer you wait between meals, the more your body is likely to store body fat from the next meal. Thatís why, under my Synchronistic Eating Principle, you will divide your daily food consumption into five "mini-meals" eaten every three hoursówhat some people refer to as "grazing" instead of gorging. You must learn to eat by the clock at approximately the same times each and every day. For example, if you first meal is at 8 am, your other four meals are at 11 am, 2 pm, 5 pm, and 8pm. Notice that on this program, your first and last meals area exactly 12 hours apart., One word of caution here. Donít start eating too late in the morning since it will push your last meal too close to bedtime. It is never a good idea to be eating late in the evening.

By eating five mini-meals each day, you will actually increase your bodyís basal metabolic rate so that it will starting burning more calories. Also, once your body gets accustomed to eating a correctly balanced meal every few hours, it will start to burn foods in a highly efficient manner. This means that there will be little or no fluctuations in insulin and glucose levels. Thus, fat storage in the body is inhibited while fat burning is accelerated.

Each meal that you consume must reflect a carefully balanced ratio of proteins, fats and carbohydrates. I call this Macro-Nutrient Equilibrium.

This means that you must never exclude any one of these important macro-nutrients from a meal. All must be present in proper proportions if your definition program is to succeed. That automatically eliminates any zero fat or zero carb type of diets. Never forget this important role.

It is the regulation and proper proportions of all macro-nutrients which make this program work.

For instance, it has been common in the past for people to restrict carbohydrate intake for long periods of time in order to burn body fat. While this will apparently work for a while (much of the weight loss is water), the body will eventually start to cannibalize muscle tissue and suffer from tremendous fatigue.

On a similar note, nine of out ten people think that eating fat makes you fat and thus they go on very low fat

What this means is that the total grams at each mini-meal should break down into 29% protein, 59% carbohydrates, and 12% fat. This is great, youíre thinking, but it doesnít say how many actual grams of actual food should be consumed per mini-meal? Good question. To arrive at the total grams per meal, weíll use protein as the starting point. We do this for two reasons. First of all, you will need plenty of protein to prevent the loss of ťlan muscle tissue. And secondly, protein stimulates the metabolic rate by 30% compared to 10% for carbohydrates. Therefore, protein will be the anchor upon which the whole diet is fastened.

What is needed then, is a calculation of how much protein youíll need each day in proportion to your bodyweight. This is the logical starting point. There have been many suggestions offered. I have found that one gram of protein per pound of bodyweight works best. So, for example, if you weight 185 pounds, then you must consume 185 grams of protein per day. Now with this number as a starting point, we can go to our above ratios and everything will then automatically fall into place. If this sounds like a lot of work, donít worry. Iíve done all the calculations for you. Just check out Appendix B. The numbers are there for just a about everybody. Simply find your bodyweight and the chart will tell you how many grams of protein, fat, and carbohydrates you need per meal.

Now that weíve determined the proper ratios of these macro-nutrients, we need to look at which ones to eat and which ones to avoid.  Make your food selections from the following guidelines.


  • (USE): egg whites, turkey breast, skinless chicken breast, broiled fish, low-fat yogurt, water-packed tuna, protein powder.
  • (USE SPARINGLY): very lean beef, low-fat cottage cheese, skim milk.
  • (AVOID): fatty meats, port products, bacon, sausage, luncheon meats, whole eggs, cheese, whole milk and whole milk products, dark meat from chicken or turkey, tuna in oil.



  • (USE): grains as cereal, cooked, or bread (oats, wheat, rice), sweet potatoes, leafy vegetables, other vegetables, beans and other legumes, fresh fruits.
  • (USE SPARINGLY): honey, maple syrup, canned fruits, dried fruits.
  • (AVOID): white sugar-type productsócookies, cakes, candy, chips


  • (USE): olive oil, wheat germ oil, flax seed oil, safflower oil, canola oil.
  • (USE SPARINGLY): low-fat salad dressings, all other cold pressed cooking oils.
  • (AVOID): butter, margarine, fried foods, peanut butter, fatty meats, whole milk, cheese, whole eggs, mayonnaise, salad dressings.

NOTE: When selecting food portions, donít guess Ėmeasure everything.

Either you, or someone you really trust, must prepare all of your meals. Therefore, eat out ONLY if you know exactly how your food is being prepared. You must carry your meals with you to school, to work, to the gym.

Let me say it again. Itís not fat that makes you fat, and itís not carbohydrates that make you fatÖItís the "improper ratios" of the macro-nutrients that make you fat.

So just what are the proper ratios? The following numbers are based on my 15 years of research, experimenting and testing on hundreds of students. They are precise because they are what works. Also, please not that the these ratios are based on grams and not calories.

I believe that this is a much more accurate way to break these macro-nutrients down.

29% Grams PROTEIN  59% Grams CARBS  12% Grams FAT


The food pyramid above is basically how body builders eat. The food pyramid refers to real food, NOT process foods, especially when it comes to carbohydrates. And to be more clear about carbohydrates you should try to learn the difference between high glycemic carbohydrates and low glycemic carbohydrates. It is preferred to ingest low glycemic carbohydrates.

There is a booklet that I recommend everyone to purchase. It is called Sugar Busters Shoppers Guide. It shows what carbs are, low glycemic versus high glycemic.

What makes people fat is sugar! Look at the contents of sugar when reading labels on carbohydrates products. First look at the carbohydrate content in grams. Then look right below it, itís usually the sugar in grams.

You want to find the lowest amount of sugar grams in whatever product you choose!



The best way to do resistance training is by doing

3 sets at 75% at max.

This means: Max is when you can only do 1 repetition (if you attempt) a 2nd you would not be able to do it.

Seventy-five percent (75%) = How do you know you are at 75% at max. when you reach failure in between 6 to 8 repetitions.

Three (3) sets - Do the same exercise 3 times (3x).

This will give you the most amount of bulk it will also give you tone. The exercise is the same for both.

This difference is: If you want bulk, increase calorie intake while you exercise. If you want tone, you must incorporate an aerobic activity, and your nutrition has to be

  • increase protein intake
  • decrease carbs
  • decrease fats

Replace everything you drink with water (H2O). To the tune of a gallon per day! And keep your nutrition factor up to par! (Supplements)

Important: The most efficient way to burn fat is by doing your aerobics first thing in the morning on an empty stomach. This is when your insulin level is at its lowest. While doing it, you should go two (2) minutes slow, 30 second fast, and so on to be a total of a minimum of 20 minutes. This is called interval training.

2 minutes --30 seconds --2 minutes --30 seconds.

The 30 seconds are to spike your heart rate. This is the most efficient way to do your cardio.



For all the supplements you need to be healthy and fit, go to www.lifepluscentral.com/excel I recommend the A Program. Having a mineral base and eating real food will be key to your success!


Copyright 2008 Excel Sports International