Rates/Fit Tip 2011 IFBB NORTH AMERICAN Individual  Sessions Rates start as low as $40!   Buy a block of 10 sessions and receive 1 session free! Buy a block of 20 sessions and receive 3 sessions free!! Buy a block of 30 sessions and receive 5 sessions free!!! Mention my website and get a free gym membership with training! Only a few slots remain open! Call Now!!! Visa, Mastercard, and American Express accepted. 713-553-8948 2010 Masters Nationals 2010 Bill Morrison Vegas Photo Shoot Team Universe 2000 Fit Tip Eat Less Later In The Day Everyone knows, whether they want to admit it or not, reducing calories will help you to lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that should not be missed. Lunch should be healthy but a less than what you ate for breakfast. As you approach dinner, eat healthy but light. Avoid after dinner snacks or eating before bed! 2010 Masters Nationals My nutrition programs are extensive. Built on the foods YOU like to eat so that you can stick to the program. Not like the fad diets that only last a few weeks or days! The secret is getting you on the correct percentages of carbs, fats, and proteins. I also include healthy Recipes with my nutrition programs, to give you EVERYTHING you need to reach your goals! An Example Of A Daily Nutrition 1200 Calorie Weight Loss Plan Basic Intake Analysis Report     All Foods Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 3.97 5.29 0 0 0 6.6 2.65 2.63 0 0 2.19 0.47   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 1222.85 77.99 190.04 20.33 4.69 224.71 1573.83 20.14   PCF Ratio:  25-61-15          Breakfast OATMEAL, FORTIFIED, INSTANT prep w/water 4 oz   MILK, COW'S, NONFAT (SKIM) fluid w/o added Vit-A 1 cup   MARGARINE, CORN regular, hard, corn (hydrogenated & regular) 1 tsp   Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 1.13 0 0 0 0 0 0 0.75 0 0 0.75 0   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 186.45 11.23 23.49 5.36 1.15 4.90 354.29 1.93   PCF Ratio:  24-50-26          Morning Snack APPLE, RAW 3 per lb. (2.75'' dia) 1 medium   Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 0 0 0 0 0 0 1.35 0 0 0 0 0   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 81.42 0.26 21.05 0.50 0.08 0.00 0.00 3.73   PCF Ratio:  1-94-5              Lunch Chicken Sandwich Low fat. 1 serving   CARROT, BABY, RAW   6 oz   BEET GREENS, BOILED, NO SALT drained (1'' pieces) 1/2 cup   MILK, COW'S, NONFAT (SKIM) fluid w/o added Vit-A 1 cup   Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 0.76 1.95 0 0 0 4.51 0 0.88 0 0 0.64 0.47   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 382.94 29.43 54.47 6.54 1.42 42.81 886.59 7.58   PCF Ratio:  30-55-15          Afternoon Snack RAISIN, SEEDLESS   50 raisins   Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 0 0 0 0 0 0 1.3 0 0 0 0 0   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 78.00 0.84 20.57 0.12 0.04 0.00 3.12 1.04   PCF Ratio:  4-95-1              Dinner Jambalaya seafood 1 serving   BROCCOLI, CHOPPED, FROZEN unprepared 1 cup   MARGARINE, CORN regular, hard, corn (hydrogenated & regular) 1 tsp   Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 2.08 3.34 0 0 0 2.09 0 0 0 0 0.8 0   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 375.72 31.16 48.37 6.56 1.19 172.37 262.55 5.86   PCF Ratio:  33-51-16          Evening Snack YOGURT, FRUIT, LOWFAT Dannon 10 grams protein per 8 ounce 4.1 oz   Exchanges: Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs 0 0 0 0 0 0 0 1 0 0 0 0   Nutrients: Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber 118.32 5.07 22.10 1.25 0.81 4.64 67.28 0.00   PCF Ratio:  17-74-9              2007 Coleman Classic Email me at Odis@bodiesbyodis.com