Quite the opposite!

The listed amounts of serving sizes on your template range, but 3 ounces is the minimum you should be eating for protein portions.

In the 1st week you WILL NOT be able to eat ALL the foods listed. You can eat half of each serving size for each meal selection if you feel like you’re getting too full and/or bloated (do NOT stuff yourself to the point of being uncomfortable).

This will force your metabolism to gradually increase over time.

The 2nd week you will begin to gradually add back in the standard amounts listed until you are at max satiety (fullness).

By week 3 you should be getting hungry before its time to eat the next meal or snack.

By week 4 you should be sleeping better, have more energy, better training sessions and begin to see your body composition changing (if not we need to make an adjustment).

Remember that each person’s starting point is very different. The meal plan can be adjusted based on your personal needs.

The template I provide is simply a guide to follow. You eventually need to customize this plan (with my help) and make it your own creation. It needs to work for you and your lifestyle/schedule or you won't follow it through.

If you experience hunger at any time, increase the protein and/or vegetable servings in each meal by 1 oz or serving. For example, if lunch calls for 3 ounces of protein, increase it to 4 ounces or even 5 ounces if necessary and bump up the amount of greens just a tad.

Nobody blows their diet programming by eating more protein/veggies and especially NOT more protein. These are ALL healthy nutrients and protein raises your internal thermostat that increases lipolytic fat burning (burning fat at rest)!

Please do not be afraid to add more healthy food to your plan to nourish and fuel your body sufficiently (within the guidelines listed).

Eating foods that are not on your list will deter you from seeing the results you’re looking for.

Alcohol is heavy in stored sugars. If you wish to change your body composition, avoid it. Drinking alcohol is a sure fire way to store body fat. Your fat burning clock resets 24 hours from your last drink.

The liver has to flush the chemical known as “acetate” before it can burn fat. Alcohol will put a major dent in your progress.

It typically takes an inactive metabolism 3 weeks to recognize a change in nutritional intake.

You will need to consume at least 70% of your body weight in ounces of Spring water to begin flushing toxins from your system.

Think of your body as a fish tank that hasn’t been cleaned out in a while. It needs new water and a clean tank every day which will flush out the mold and residue that’s been dormant for some time inside your GI tract. NEW WATER DAILY IS CRUCIAL TO PROGRESS.

Spring water does not contain fluoride nor chlorine that is normally present in tap water, drinking water, filtered water, bottled water or any other water deemed “purified”. Switch to spring water and your thyroid will immediately feel the benefits.

PLEASE ASK QUESTIONS – There are NO dumb questions and you are NOT bothering me. Text is quick and easy. 614-203-3867.

You hired me as a Coach, so use me when needed. I will never understand the clients whom hire me and then never reach out or fail to check in.

Weekly check ins are the responsibility of the client. I don't chase people down. If you fail to check in, I assume you're fine.

Texting is the quickest way to reach me…I check my phone in between appointments and if I can’t answer your question immediately I will at least respond and acknowledge that I received your text.

NO inquiry goes without an answer for more than 24 hours. My personal phone gets shut off at 8pm and on Sundays. Anything after that gets answered the next day.