FIT 4 LIFE
312.758.0111
PERSONAL TRAINING
will@thef4l.com
Diet Outline:


Breafast: 1 of Each

Carb 1 serving
Protein 1 serving
Fruit 1 serving
Fat 1 serving

          (All cereals are eaten dry. If you want to use milk, use fat free and skip the fruit that morning)

Breakfast Carb:

100% Natural Granola oats, honey, & raisins
All Bran Extra Fiber Cereal
Bran Cereals
Cheerios
Corn Chex Cereal
Fiber One cereal
Flax Plus Cereal (Trader Joe's)
Fruit & Fiber (Harvest Medley)
Go Lean Cereal
Grape Nuts cereal
Hot Cereal
Post Shredded Wheat n' Bran
Pancakes, 4 inches across
Trader Joe's Blueberry Waffle (whole wheat)
Eggo Waffle
Regular Waffle, 4 1/2 inch square




Breakfast Protein:

Fat Free Cheese (all kinds)
Cheese 1gram fat or less/oz
cottage cheese (fat free)
cottage cheese (TJ's 1 1/2% fat)
cottage cheese (2%)
Egg whites
Egg whites (liquid, separated, frozen, etc)
Egg Beaters
Max Muscle Iso-Extreme (2.5g carbs per scoop)
Max Muscle Max Gourmet (7.5g carbs per scoop)
Max Muscle Max Lean (3g carbs per scoop)
Max Muscle Max Whey (3g carbs per scoop)
Max Muscle High5 (1 to 2g carbs per scoop)



Breakfast fruits:

Apple, raw (2" across or 4oz each)
Applesauce; no sugar added
Apples, dried
Apricots, fresh (1.3oz each)
Apricots, dried
Apricots, canned
Banana (9" long)
Berries (blackberries, blueberries)
Berries (raspberries, boysenberries)
Figs, fresh
Figs, dried
Grapefruit (large)
Orange
Plums; canned
Prunes; dried
Raisins
Strawberries; fresh, whole
Tangerines; small (8oz each)




Breakfast Fats:

Walnut Halves
Ground Walnuts
Best Foods Mayonnaise
Mayonnaise, reduced fat
Oil (corn, safflower, soybean)
Miracle Whip Salad Dressing-reduced fat
Pumpkin Seeds
Sunflower Seeds




AM Snack:

Carb 1 serving
Protein 1 serving

AM Snack Carbs:

Brown Rice
Couscous
Pasta (read label-15g carbs/exchange)
Anadama Bread (Brentwood Bakery/TJ's)
Bagel
Sarah Lee Premium Bagel 
English Muffin
Bread (whole wheat, rye)
Honey Nut & Oatbran bread
Orowheat  Seven Grain Bread
Raisin Bread (unfrosted)
Pita pocket bread (6"-8" across)
Roll, small (dinner, hard)
COSTCO Energy Bar
Tortilla (6" corn or 8" flour)
Cinnamon Graham Crackers lo-fat 4/sheet
TJ's Cinnamon Graham Crackers thick & hearty
Honey Graham Crkrs 4/sheet
Gingersnaps
Low Sodium Triscuits
Popcorn (plain, popped)
Pretzels (hard)
Rice Cakes (read label; wide variety)
Stoned Wheat Thins (crackers)
Wheatsworth
Wheat Thins





AM Snack Protein:

Chicken, Turkey, Fish
Chicken/Turkey, white meat, no skin
Fresh or frozen Cod, Flounder, Haddock
Fresh or frozen Halibut, Trout
Tuna; fresh or water packed
LIghtLife Soy Hot Dogs
Fish/fresh/frozen/canned in water
Butterball Turkey Breast
Beef: USDA Select or Choice grades.
Chicken, Turkey, Fish, Lean Steak
Flank Steak
Round (Lean)
Sirloin (Lean)
T-Bone steak (Lean)
Tenderloin (Lean)
Canadian Bacon
Cheese (1-3 grams fat or less per ounce)
Cottage cheese (4.5% fat)
Drained Oil Packed Tuna
Lean beef (round, flank, sirloin)
Salmon (fresh or canned)
Sardines
Cheese (5 grams fat or less per ounce)
Chicken/Turkey
Pork (top loin, chop, cutlets)
Soy or Peanut butter
Soy or Peanut butter Tofu (see label-many different varieties) 
Max Muscle Max Pro
Max Muscle Iso-Extreme (2.5g carbs per scoop)
Max Muscle Max Gourmet (7.5g carbs per scoop)
Max Muscle Max Lean (3g carbs per scoop)
Max Muscle Max Whey (3g carbs per scoop)
Max Muscle High5 (1 to 2g carbs per scoop)




Lunch:

Carb 1 Serving
Protein 1 Serving
Veggie 1 Serving
Fat 1 Serving

Lunch Carbs:

Brown Rice
Couscous
Pasta (read label-15g carbs/exchange)
Anadama Bread (Brentwood Bakery/TJ's)
Bagel
Sarah Lee Premium Bagel 
English Muffin
Bread (whole wheat, rye)
Honey Nut & Oatbran bread
Orowheat  Seven Grain Bread
Raisin Bread (unfrosted)
Pita pocket bread (6"-8" across)
Roll, small (dinner, hard)
COSTCO Energy Bar
Tortilla (6" corn or 8" flour)
Cinnamon Graham Crackers lo-fat 4/sheet
TJ's Cinnamon Graham Crackers thick & hearty
Honey Graham Crkrs 4/sheet
Gingersnaps
Low Sodium Triscuits
Popcorn (plain, popped)
Pretzels (hard)
Rice Cakes (read label; wide variety)
Stoned Wheat Thins (crackers)
Wheatsworth
Wheat Thins




Lunch Proteins:

Chicken, Turkey, Fish
Chicken/Turkey, white meat, no skin
Fresh or frozen Cod, Flounder, Haddock
Fresh or frozen Halibut, Trout
Tuna; fresh or water packed
LIghtLife Soy Hot Dogs
Fish/fresh/frozen/canned in water
Butterball Turkey Breast
Beef: USDA Select or Choice grades.
Chicken, Turkey, Fish, Lean Steak
Flank Steak
Round (Lean)
Sirloin (Lean)
T-Bone steak (Lean)
Tenderloin (Lean)
Canadian Bacon
Cheese (1-3 grams fat or less per ounce)
Cottage cheese (4.5% fat)
Drained Oil Packed Tuna
Lean beef (round, flank, sirloin)
Salmon (fresh or canned)
Sardines
Cheese (5 grams fat or less per ounce)
Chicken/Turkey
Pork (top loin, chop, cutlets)
Soy or Peanut butter
Soy or Peanut butter Tofu (see label-many different varieties) 
Max Muscle Max Pro
Max Muscle Iso-Extreme (2.5g carbs per scoop)
Max Muscle Max Gourmet (7.5g carbs per scoop)
Max Muscle Max Lean (3g carbs per scoop)
Max Muscle Max Whey (3g carbs per scoop)
Max Muscle High5 (1 to 2g carbs per scoop)
Margarine: stick, tub, or squeeze
Best Foods Mayonnaise
Mayonnaise, reduced fat
Mayonnaise, regular
Oil (corn, safflower, soybean)
Miracle Whip Salad Dressing-regular
Miracle Whip Salad Dressing-reduced fat
Pumpkin Seeds
Sunflower Seeds




Lunch Veggies:

Raw OR half as many cooked or steamed
cooked
Artichoke
Artichoke Hearts
Asparagus, raw
Asparagus, cooked
Beans (green, waxed, Italian, snap) raw
Beans (green, waxed, Italian, snap).
Bean sprouts raw
Beets raw
Beets cooked
Broccoli raw
Broccoli cooked
Cabbage raw
Cabbage cooked
Carrots raw
Carrots cooked
Eggplant raw
Eggplant cooked
Greens raw
Greens cooked
Mushrooms raw
Mushrooms cooked
Okra raw
Okra cooked
Peppers raw
Peppers cooked
Sauerkraut
Spaghetti sauce
Classico Spaghetti sauce
Squash (summer cook neck, zucchini) raw
Squash (summer cook neck, zucchini) cooked
Tomato or vegetable juice
Water chestnuts




Lunch Fats:

Almond Butter
Almonds
Avocado, 4" across
Guacamole
Cashews
Mixed nuts (50% peanuts)
Oil (canola, olive)
Olives, ripe (black)
Olives, green, stuffed
Peanuts
Pecans
Pignolia (Pine Nuts)
Sesame Seeds
Soy or Peanut butter
Skippy Creamy or Crunchy Peanut Butter
Skippy Super Chunk peanut butter
Walnut Halves
Ground Walnuts
Brummel & Brown Spread
Margarine: stick, tub, or squeeze
Best Foods Mayonnaise
Mayonnaise, reduced fat
Mayonnaise, regular
Oil (corn, safflower, soybean)
Miracle Whip Salad Dressing-regular
Miracle Whip Salad Dressing-reduced fat
Pumpkin Seeds
Sunflower Seeds




Pm Snack:

Carb 1 serving
Protein 1 serving

PM Snack Carbs:

Brown Rice
Couscous
Pasta (read label-15g carbs/exchange)
Anadama Bread (Brentwood Bakery/TJ's)
Bagel
Sarah Lee Premium Bagel 
English Muffin
Bread (whole wheat, rye)
Honey Nut & Oatbran bread
Orowheat  Seven Grain Bread
Raisin Bread (unfrosted)
Pita pocket bread (6"-8" across)
Roll, small (dinner, hard)
COSTCO Energy Bar
Tortilla (6" corn or 8" flour)
Cinnamon Graham Crackers lo-fat 4/sheet
TJ's Cinnamon Graham Crackers thick & hearty
Honey Graham Crkrs 4/sheet
Gingersnaps
Low Sodium Triscuits
Popcorn (plain, popped)
Pretzels (hard)
Rice Cakes (read label; wide variety)
Stoned Wheat Thins (crackers)
Wheatsworth
Wheat Thins




PM Snack Protein:

Chicken, Turkey, Fish
Chicken/Turkey, white meat, no skin
Fresh or frozen Cod, Flounder, Haddock
Fresh or frozen Halibut, Trout
Tuna; fresh or water packed
LIghtLife Soy Hot Dogs
Fish/fresh/frozen/canned in water
Butterball Turkey Breast
Beef: USDA Select or Choice grades.
Chicken, Turkey, Fish, Lean Steak
Flank Steak
Round (Lean)
Sirloin (Lean)
T-Bone steak (Lean)
Tenderloin (Lean)
Canadian Bacon
Cheese (1-3 grams fat or less per ounce)
Cottage cheese (4.5% fat)
Drained Oil Packed Tuna
Lean beef (round, flank, sirloin)
Salmon (fresh or canned)
Sardines
Cheese (5 grams fat or less per ounce)
Chicken/Turkey
Pork (top loin, chop, cutlets)
Soy or Peanut butter
Soy or Peanut butter Tofu (see label-many different varieties) 
Max Muscle Max Pro
Max Muscle Iso-Extreme (2.5g carbs per scoop)
Max Muscle Max Gourmet (7.5g carbs per scoop)
Max Muscle Max Lean (3g carbs per scoop)
Max Muscle Max Whey (3g carbs per scoop)
Max Muscle High5 (1 to 2g carbs per scoop)





Dinner:

Carb 1 Serving
Protein 1 Serving
Veggie 1 Serving
Fat 1 Serving

Dinner Carbs:

Brown Rice
Couscous
Pasta (read label-15g carbs/exchange)
Anadama Bread (Brentwood Bakery/TJ's)
Bagel
Sarah Lee Premium Bagel 
English Muffin
Bread (whole wheat, rye)
Honey Nut & Oatbran bread
Orowheat  Seven Grain Bread
Raisin Bread (unfrosted)
Pita pocket bread (6"-8" across)
Roll, small (dinner, hard)
COSTCO Energy Bar
Tortilla (6" corn or 8" flour)
Cinnamon Graham Crackers lo-fat 4/sheet
TJ's Cinnamon Graham Crackers thick & hearty
Honey Graham Crkrs 4/sheet
Gingersnaps
Low Sodium Triscuits
Popcorn (plain, popped)
Pretzels (hard)
Rice Cakes (read label; wide variety)
Stoned Wheat Thins (crackers)
Wheatsworth
Wheat Thins





Dinner Proteins:

Chicken/Turkey, white meat, no skin
Fresh or frozen Cod, Flounder, Haddock
Fresh or frozen Halibut, Trout
Tuna; fresh or water packed
LIghtLife Soy Hot Dogs
Fish/fresh/frozen/canned in water
Butterball Turkey Breast
Beef: USDA Select or Choice grades.
Chicken, Turkey, Fish, Lean Steak
Flank Steak
Round (Lean)
Sirloin (Lean)
T-Bone steak (Lean)
Tenderloin (Lean)
Canadian Bacon
Cheese (1-3 grams fat or less per ounce)
Cottage cheese (4.5% fat)
Drained Oil Packed Tuna
Lean beef (round, flank, sirloin)
Salmon (fresh or canned)
Sardines
Cheese (5 grams fat or less per ounce)
Chicken/Turkey
Pork (top loin, chop, cutlets)
Soy or Peanut butter
Soy or Peanut butter Tofu (see label-many different varieties) 
Max Muscle Max Pro
Max Muscle Iso-Extreme (2.5g carbs per scoop)
Max Muscle Max Gourmet (7.5g carbs per scoop)
Max Muscle Max Lean (3g carbs per scoop)
Max Muscle Max Whey (3g carbs per scoop)
Max Muscle High5 (1 to 2g carbs per scoop)




Dinner Veggies:

Raw OR half as many cooked or steamed
cooked
Artichoke
Artichoke Hearts
Asparagus, raw
Asparagus, cooked
Beans (green, waxed, Italian, snap) raw
Beans (green, waxed, Italian, snap).
Bean sprouts raw
Beets raw
Beets cooked
Broccoli raw
Broccoli cooked
Cabbage raw
Cabbage cooked
Carrots raw
Carrots cooked
Eggplant raw
Eggplant cooked
Greens raw
Greens cooked
Mushrooms raw
Mushrooms cooked
Okra raw
Okra cooked
Peppers raw
Peppers cooked
Sauerkraut
Spaghetti sauce
Classico Spaghetti sauce
Squash (summer cook neck, zucchini) raw
Squash (summer cook neck, zucchini) cooked
Tomato or vegetable juice
Water chestnuts





Dinner Fats:

Almond Butter
Almonds
Avocado, 4" across
Guacamole
Cashews
Mixed nuts (50% peanuts)
Oil (canola, olive)
Olives, ripe (black)
Olives, green, stuffed
Peanuts
Pecans
Pignolia (Pine Nuts)
Sesame Seeds
Soy or Peanut butter
Skippy Creamy or Crunchy Peanut Butter
Skippy Super Chunk peanut butter
Walnut Halves
Ground Walnuts
Brummel & Brown Spread
Margarine: stick, tub, or squeeze
Best Foods Mayonnaise
Mayonnaise, reduced fat
Mayonnaise, regular
Oil (corn, safflower, soybean)
Miracle Whip Salad Dressing-regular
Miracle Whip Salad Dressing-reduced fat
Pumpkin Seeds
Sunflower Seeds




If you're up 3 hours after dinner, have a pm snack

2nd Pm Snack:

Carb 1 serving
Protein 1 serving

PM Snack Carbs:

Brown Rice
Couscous
Pasta (read label-15g carbs/exchange)
Anadama Bread (Brentwood Bakery/TJ's)
Bagel
Sarah Lee Premium Bagel 
English Muffin
Bread (whole wheat, rye)
Honey Nut & Oatbran bread
Orowheat  Seven Grain Bread
Raisin Bread (unfrosted)
Pita pocket bread (6"-8" across)
Roll, small (dinner, hard)
COSTCO Energy Bar
Tortilla (6" corn or 8" flour)
Cinnamon Graham Crackers lo-fat 4/sheet
TJ's Cinnamon Graham Crackers thick & hearty
Honey Graham Crkrs 4/sheet
Gingersnaps
Low Sodium Triscuits
Popcorn (plain, popped)
Pretzels (hard)
Rice Cakes (read label; wide variety)
Stoned Wheat Thins (crackers)
Wheatsworth
Wheat Thins




PM Snack Protein:

Chicken, Turkey, Fish
Chicken/Turkey, white meat, no skin
Fresh or frozen Cod, Flounder, Haddock
Fresh or frozen Halibut, Trout
Tuna; fresh or water packed
LIghtLife Soy Hot Dogs
Fish/fresh/frozen/canned in water
Butterball Turkey Breast
Beef: USDA Select or Choice grades.
Chicken, Turkey, Fish, Lean Steak
Flank Steak
Round (Lean)
Sirloin (Lean)
T-Bone steak (Lean)
Tenderloin (Lean)
Canadian Bacon
Cheese (1-3 grams fat or less per ounce)
Cottage cheese (4.5% fat)
Drained Oil Packed Tuna
Lean beef (round, flank, sirloin)
Salmon (fresh or canned)
Sardines
Cheese (5 grams fat or less per ounce)
Chicken/Turkey
Pork (top loin, chop, cutlets)
Soy or Peanut butter
Soy or Peanut butter Tofu (see label-many different varieties) 
Max Muscle Max Pro
Max Muscle Iso-Extreme (2.5g carbs per scoop)
Max Muscle Max Gourmet (7.5g carbs per scoop)
Max Muscle Max Lean (3g carbs per scoop)
Max Muscle Max Whey (3g carbs per scoop)
Max Muscle High5 (1 to 2g carbs per scoop)


EAT EVERY 3 HOURS AND NO CARBS WITHOUT PROTEIN WITH IT