Body for Life Diet

By: Nico Chavez, Agustin Alarcon, Umesh Sharma, and Jim Peña

What is Body for Life?

• A 12 week nutrition program– Combines various elements of nutrition and

exercise to achieve adequate results

• Created by Bill Phillips, a former bodybuilder and owner of EAS nutritional supplements

The Basics

• Combines:– Exercise

• Weight Training

• Cardiovascular Exercise

– Diet• High quality carbohydrates & proteins eaten 6

times per day

Dietary Guidelines

• Choose portion sizes appropriate for your caloric intake– Food portions should be roughly the size of a clenched

fist

• Plan your meals in advance– Experiment with different seasonings & vegetables,

cooking methods to see what works best

• Store food in proper containers for later use

Dietary Guidelines

• Drink 10 glasses of water per day– 1 glass per meal, and 4 extra throughout the day

• Consume a Myoplex bar or shake within 30 minutes of exercise– Helps body regain lost energy reserves & build

muscle

• Use nutritional supplements– Helps make up for nutritional deficiences & enhance

performance

Dietary Guidelines

• Find an emotional, personal reason to stay on the diet– Generally leads to a heightened sense of

clarity & resolve

• Stay consistent– It’s okay to have an “unhealthy meal” once in

awhile

Dietary Guidelines

• Eat six meals per day (roughly every 3 hours)– Accelerates metabolism & maintains steady

energy levels

• Combine carbohydrates with protein at each meal– Maintains steady energy levels & builds

muscle while burning fat

Food to avoid

• Butter, fried foods, mayonnaise, sweets, whole-fat dairy products

Suggested Food

• Proteins: chicken, turkey, fish, crab, lobster, steak, egg whites

• Carbohydrates: potatoes, yams, steamed rice, pastas (spaghetti, lasagna, etc), beans, corn, cereal, whole-grains, & various fruits

• Vegetables: broccoli, lettuce, carrots, mushrooms, tomatoes, peas

• Vegetarian Proteins: tempeh, seitan, tofu, soy foods, veggie burgers

• Fats: avocado, sunflower seeds, various oils, cold-water fish

Food Costs

• Myoplex shake: $29.99

• Myoplex Nutrition Bar: $29.99

Exercise

• Cardiovascular Exercise: includes running, jogging, biking, and swimming– Strengthens heart & lungs, lowers resting heart

rate, increases endurance

• Weight Training: includes resistance-based weight lifting– helps build strength and muscle

Cardiovascular Exercise

• Benefits– Increases metabolic rate– Increases secretion– Reduces stress growth hormone– Increases blood flow to the brain– Improves cholesterol levels– Improves digestion– Improves the immune system

Weight Lifting

• Alternate doing upper and lower body workouts each weight lifting session

• Alternate between cardio and weight training every single day, resting on the 7th day of each week

Before and After