FIBER

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Chickpeas

Cauliflower

Broccoli

Spinach

Beans​​

 

CLEAN CARBS

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Potatoes

Rice

Oatmeal

Quinoa

Ezekial Bread

Sugarless Rye

Pumpernickel Bread 

Fruit

 

CLEAN PROTEINS

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Skinless Chicken Breast

Tuna

White Fish  (Tilapia, Cod, etc.)

Shrimp

Lean Pork

Edamame

Eggs

 

CASEIN PROTEINS

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Lean Turkey

Lean Red Meat

Greek Yogurt

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Eating Clean

DIRTY CHEATS

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ANYTHING that will allow your mind and body to recover after a long stretch of Dieting, Cardio, and Lifting.

 

CLEAN FATS

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Avocados

Extra Virgin Olive Oil

Seeds

Nuts

Egg Yolks

Swiss &  Cheddar Cheese

 

"Eat CLEAN CARBS, PROTEIN, and a FAT 6 days a week, then have a DIRTY CHEAT once a week."

 

"Learn to LISTEN very closely to what your BODY is telling you."

Muscle & Mind Connection

"If fitness is a part of your LIFESTYLE, you want to stay CONSISTENT. You want your workouts to actually be EFFECTIVE and HEALTHY, so you can do it for the rest of your life."

"You WILL reach your fitness goals if you

are extremely PATIENT and DELIBERATE."

Going Through The MOtions

"Realize that your MIND cannot have a thought without your BODY hearing it." 

"Using the word FEEDINGS instead of of meals will help you with PORTION CONTROL." 

Base each feeding on what your BODY needs to be in CONSTANT fat-burning & muscle gaining mode.

 

Cook ALL of your food. EVERY item you prepare has to be MOUTHWATERING.