Also, the foods and beverages listed in the accompanying HIIT MAX Macro List & Grocery Guide will have the highest amount of micronutrients (vitamins and minerals) without containing the empty calories present in processed foods. Try your best to only select foods from this guide.

You cannot train your way out of a poor diet.

While HIIT MAX mainly focuses on the training, it’s critical to understand that

and without it you will end up frustrated with subpar results.

As such an important component, this nutrition guide includes a few key ideas to assist you on your journey. By applying these 5 simple steps in addition to the workouts, you will lose body fat, build lean muscle, and see major body composition changes within weeks.

NUTRITION:

i. protein:Every meal should contain some protein, ideally an animal-based form (beef,

are several very solid reasons for the emphasis on protein, and this carries over to everyone, not just athletes.

THERMIC EFFECT OF FOOD (TEF)

Protein is a very costly macronutrient for the body to metabolize. Your body actually burns calories to digest protein. Therefore, from a fat-loss perspective, it makes sense to include protein with every meal.

REPAIRING SKELETAL MUSCLE AND TISSUE

The volume and intensity of training damage the body’s muscles and tendons. Protein plays a major role in repairing that damage.

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ADDITION OF LEAN BODY MASS (LBM)

Resistance training tears down the body’s muscles so, it’s important to provide your body with the nutrition and food to rebuild itself. Contrary to popular belief, a high-protein diet will NOT create big, bulky muscles in women. Females simply do not possess the testosterone and hormones responsible for bulking up like males. Instead, high-protein diets help women to achieve a slender, long, and lean body.

SATIETY

becomes after eating food Eating is completely driven by your hormones. Fat, carbohydrates, and protein all affect hormonal secretion differently,

but when it comes to satiety, protein is king. A little protein goes a long way

FAT STORAGE/FAT RELEASE

Without getting too complicated, it’s important for you to understand two hormones: insulin and glucagon. Together, these two hormones regulate blood sugar. Insulin is the master “fat-storage” hormone. Animal-based sources of protein are very dense with amino acids and create a greater secretion of glucagon, the “fat-release” hormone. When it comes to losing fat, you want the “fat-release” hormone, so it’s better to eat animal-based protein, which is also the best source of complete protein.

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DISPLACEMENT OF CARBOHYDRATE RATIO

Typically, if you eat a lot of protein, your carbohydrate intake will be low. When this ratio is dominated by animal-based protein, fats naturally fall into place, and you can easily portion and adjust carbohydrates based on exercise needs. While beans, nuts, and dairy contain protein, the quantity and quality are substandard compared to animal sources. As a general recommendation, aim for a daily consumption of 1 gram of protein per pound of bodyweight.

Quick Tips:A) Prepare more protein the night before and use leftovers as snacks.

B) Beef jerky is a great snack while on the move.

C) Protein powder is a great supplement, as long as you choose a quality brand. The fewer ingredients, the better. Look for something with a relatively small number of carbohydrates.

D) Breakfast MUST contain protein. At least 30g of protein from whole food sources.

E) Use your accompanying HIIT MAX Macro List & Grocery Guide to choose high-quality protein foods.

RECOMMENDATION:Ensure every meal contains a dense and complete protein source. Maintain an overall daily protein intake of at least 1 gram per pound of bodyweight. Aim for 30 grams of

Note: This general rule of thumb works for most individuals. If you are 50 or more pounds overweight use your lean body mass instead of your total bodyweight to calculate your total daily protein.

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HYDRATION FORMULAThe recommended formula to use for optimal hydration is the following:

½ bodyweight (BW) in ounces per day (1 ounce = 29.5 mL)

lost throughout the day from normal sweat and increased metabolism.

When the body is chronically dehydrated, it holds onto water for survival. The body

hydrate so the body sheds excess water, which results in better muscle tone

.euqisyhp renael a dna ecnaraeppaAdditionally, proper hydration clears the metabolic waste from your training volume and helps with recovery.

IMPORTANT NOTE: Drinks like iced tea and diet sodas DO NOT count toward your hydration status. The accompanying HIIT MAX Macro List & Grocery Guide provides an excellent

While many consider this an easy area to cover, it still tends to be overlooked. Many of us, including me, believe that we are staying fully hydrated, while we actually

avoid dehydration.

ii. HYDRATION STATUS:

choice of beverages. Review the guide, and try to select drinks from it.

HYDRATION TIMINGWhen increasing and maintaining your hydration status, it’s also important to consider the timing. Large amounts of water during meals can lead to

acids and enzymes. Try NOT to drink anything during or at least 30 minutes after eating to optimize digestion.

Relax, chew your food slowly, and let your saliva break down the food. Enjoy the process. Certain times, liquid is required to clear our throats; therefore, this is a do-your-best proposition. Eating all of the salmon and spinach in the world will do little good when the food is poorly absorbed because you drank too much liquid.

Conversely, drinking 8 ounces of water 20 to 30 minutes prior to your meal can increase saliva content and the quality of digestion.

COFFEE

Despite being demonized as a diuretic, it’s actually okay to have coffee in your diet. Coffee is a known ergogenic (training aid) that contains a fair amount of antioxidants and caffeine.

Caffeine is actually the most underutilized natural fat-burner on the market. A shot of espresso or a small cup of black coffee will help your workouts, as long as you omit the sugar, creamer, and syrups. However, coffee can cause gastric motility and should probably be avoided by anyone with a predisposition to GI disturbances.

TEALike coffee, green tea is another natural fat burner. It is thermogenic (fat-burning) due to compounds called catechins, which are active in both green and white teas. It also contains theanine, a precursor to a calming neurotransmitter. Rooibos tea is actually an African bush that comes in green and red varieties. It contains no caffeine but an ample amount of antioxidants. Black and herbal teas are

ALCOHOLAlcohol consumption affects your hydration and can hinder your fat-loss efforts. If you choose to drink while on this program, limit your consumption to no more than 1 to 2

wine for general health have been studied to a ridiculous degree despite

minimal. Alcohol works against you and negatively impacts (1) hydration status, (2) fatty acid synthesis, (3) testosterone production, and (4) REM and second-stage sleep. All four of those are essential for general health, fat loss, and better body composition. Understandably, we are social creatures. Drinking does occur. Nonetheless, beware of alcohol’s damaging effects and do your best to keep it at bay.

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Perhaps, look at it this way, whatever you consume or drink will be used for either FUEL or REPAIR. Alcohol is dirty fuel that negatively affects hormonal response.

MILKMilk is only essential for three types of people: (1) people trying to gain weight, (2) people who want cancer, and (3) babies. That statement usually gets some attention and even upsets many people, but it’s still valid. With a few exceptions, no one other than babies and small children should be drinking milk.

Milk is highly anabolic and insulinogenic (causes a large insulin release), hence its carcinogenic properties. Casein protein

the lactose can be problematic for some people.

Furthermore, the “calcium” in milk for strengthening bones is highly overrated, considering that North Americans consume some of the highest levels of calcium yet also possess the highest rates of osteoporosis (bone disease). In JAMA Pediatrics (September 2013), David S. Ludwig, MD, PhD, published an article on milk based upon a Harvard study, where he described many other calcium sources and explained that countries with very low milk consumption actually have a lower rate of bone fractures.

Additionally, the quality of grocery store milk is quite low, mostly due to high-heat pasteurization, homogenization, and the quality of the cows it comes from.

Forms of full-fat yogurt and heavy cream DO NOT fall into this category.

RECOMMENDATION:Consume half your bodyweight (in ounces) of water daily, spread out over the course of the day. Begin

the morning prior to eating.

Limit consumption during meals and 30 minutes post meal. Limit alcohol.

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We place an emphasis on whole foods because of their nutrient density (nutrient rich) without caloric density (high calories).

The foods listed in the accompanying HIIT MAX Macro List & Grocery Guide will have the highest amount of micronutrients (vitamins and minerals) without containing the empty calories present in processed foods. Try your best to select foods from there.

Think tangerine instead of Twinkie. Blueberries instead of Blizzard. Steak instead of Subway. Remember, the main goal of food quality is nutrient density without caloric density. The more you can prepare your meals at home, the better.

MAKE FOOD PREP HIGH PRIORITYA major diet downfall stems from lack of food preparation. It’s much easier to stop and grab something quick when

you’re on the go and don’t have anything handy, but those choices often lack the nutrient density. To avoid this, use Sunday night to prep food for the week.

Buy a large pack of chicken breasts from your favorite grocery store. Cook them on a George Foreman grill with a bit of lemon and black pepper for a delicious, quality protein to eat throughout the entire week. Then all you have to do is grab and go. The same approach works with veggies. Simply chop up some carrots, celery, red pepper, or cucumbers. Toss them into zip-lock bags. The next time you feel hungry, you’ll have lots of nutrient-dense, low-calorie foods handy. Boom! It’s that easy.

ORGANICSThis mainly applies to fruit and veggies. Follow the rule of “The Dirty Dozen & Clean Fifteen,” found in your

Food quality means “whole foods in as close to their natural form as possible.” The emphasis here should be on the following: meat, veggies, nuts, seeds, some fruit, little starch, and no additional sugar.

iII. FOOD QUALITY

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accompanying HIIT MAX Macro List & Grocery Guide.

If memorizing the list feels overwhelming, then an even easier way to remember it is the following:

• Buy thin-skinned items (apples, berries, leafy greens, etc.) organic.

• Buy thick-skinned items (bananas, avocados, sweet potatoes) conventional.

So, are organics really worth it? Do they contain more vitamins and minerals than conventional products?

YES, they are worth it. NO, they don’t offer a lot more vitamins and minerals than conventional produce.

ORGANIC FRUITS AND VEGETABLESThe value of eating organics lies in what’s NOT in the produce. Organics are free of harmful pesticides and herbicides, notorious endocrine disrupters. Furthermore, continuous chronic exposure to pesticides and herbicides, even at low levels, can

impair hormonal secretion. Remember, optimal hormones lead to optimal health and body composition.

ORGANIC MEATSAlong with fruits and veggies, organic grass-fed beef consists of a much better

This meat can be pricey. However, the

much better ratios of omega-3/omega-6 fatty acids, as well as high levels of conjugated linoleic acid (CLA) and vaccenic acid (naturally occurring

health and decrease body fat.

With the emphasis on animal protein

be high. If possible, I recommend buying meat through local farms, local grocery stores, or health-oriented national chains like Whole Foods.

MACRO RATIOSCombining macros (protein, fats, and carbohydrates) ensures proper macro nutrient balance and tends to bring

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down the overall glycemic index (GI) of a meal. As a result, this lowers the body’s insulin (fat-storage) response.

REMINDER: There is an excellent list of high-quality macros (protein, fats, and carbs) from which to choose in your accompanying HIIT MAX Macro List & Grocery Guide.

QUICK TIPSA) BEEF IS BETTER THAN CHICKEN. Beef contains a better amino acid

value. Plus, the fats from beef are much better than chicken.

B) BACON AND PORK ARE SOLID CHOICES. Especially when you get sick of beef. Again, I shop for these meats at local farms, local grocery stores, and Whole Foods.

C) BREADS/GRAINS. These are very dense, nutrient-depleted carbohydrate

prolamines, like gluten and gliadin. We have only included these foods in our diets for a short period of time, considering how long humans have been in existence, and we have NOT adapted to them. Our bodies never fully digest the gluten peptides found in grains, so we should strictly limit these. Just remember: empty carbs.

D) PASTA FALLS UNDER GRAINS. Think of it as wheat sugar. The GI index is sky high from lots of added

E) EGGS ARE KING AND SUPERFAST. Try to buy organic free-range eggs from local farms and grocery stories, if possible.

and strictly limit natural sugars. At the end of the day, sugar is still sugar.

G) DARK CHOCOLATE. This can be an effective way to deal with sugar cravings. It’s much better for your body than sugar.

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The brand I deviate to is www.lindtusa.com, sold at most major retailers.

They sell dark chocolate bars ranging from 5O% up to 99% cocoa. The bars with a higher percentage of cacao contain more antioxidants and saturated fat but fewer carbohydrates.

Chocolate stimulates the release of dopamine, the “reward” neurotransmitter. This shuts down your craving for sweetness without the high-glycemic carbohydrate

H) DAIRY. Most people tolerate full-fat yogurt and heavy cream fairly well. These two options contain lower amounts of lactose and amino acids, which create issues from insulin spikes. Cream and yogurt are also great sources of SFA (saturated fatty acids).

THE 90/10 RULESome people need the freedom and

strict clean diet, and doing so helps them stay sane and build resiliency. For those who choose to deviate from a clean diet, I recommend the 90/10 Rule:

• 90% of t he time stay on track with a clean diet

• 10% of the time deviate and indulge in “cheat meals”

Planning and timing your “cheat meals”

around your most intense training day(s) of the week. Remember, consistency is best. Minor deviations will not completely hinder your progress, as long as you eat clean the majority of the time.

RECOMMENDATION:Emphasize whole foods in as close to their natural form as possible. Every meal should contain some proteins, fats, and carbohydrates (PFCs).

Try to shift towards local organic produce and free-range, grass- fed beef.

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Stick with what works for you, and try your best to stay consistent and consume your macros.

Use your accompanying HIIT MAX Macro List & Grocery Guide to choose foods and snacks. Also, track the frequency and consistency of your meals in your accompanying HIIT MAX Athletes Food & Training Journal.

Consistent meals and snacks are important. For some people, that means 3 square meals a day, whereas

others require 5 to 6 smaller meals.

iV. FREQUENCY

RECOMMENDATION:Analyze your schedule to determine the best regimen for meals and snacks. Be consistent, and focus on consuming your macros.

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It’s important that you become aware of how food affects your body and makes you feel.

V. FOOD INTOLERANCES

I like to use a simple tracking system of smiley and frowning faces. Think about how you feel before, during, and after you consume your meals. Leave the appropriate face next to the item in your accompanying HIIT MAX Athletes Food & Training Journal based on how you feel.

WHY?Certain foods may result in low-grade,

to your health and rob your body of important nutritional resources.

For example, if your body is using nutritional resources (proteins, fat,

damaged tissue from food intolerances or sensitivities, then it’s not recovering from training or exercise as well as it should be. As a result, your body will not build lean body mass or burn fat as effectively.

Throw out your excuses. Start implementing the 5 basic nutrition principles (Protein, Hydration, Food Quality, Frequency, and Food Intolerance) from this Nutrition Prescription guide and using the HIIT MAX Workouts training manual.

RECOMMENDATION:Track and log physical (gastro/energy levels) and emotional (alertness/mood changes) states in relation to food intake.

Use the HIIT MAX Athletes Food & Training Journal, or if you already have a favorite way to track, stick with that.

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JOIN A SUPPORTIVE COMMUNITYI hate the health scams, I hate the BS, and I want to do something about it.

My mission in life is to spread the message of healthy eating and living. I’m committed to being an example, and I want you to join me.

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To Your Success and Health,

Michael Morelli Jr.Your Dedicated Coach

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HIIT Max Nutrition Prescription

By Michael Morelli Jr.

Consult your physician and get permission before starting any exercise program

or altering your diet. The programs and information expressed within this book

are not medical advice, but for educational purposes only. This program is

designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before

starting any exercise program, including Six-Pack Finishers. If you experience

any lightheadedness, dizziness, or shortness of breath while exercising, stop the

movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or

health condition that may occur through following the programs and opinions

expressed herein. Dietary information is presented for informational purposes

only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their

safety and know their limits. The ideas represent the author’s opinions and are

solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever

without written permission except in the case of brief quotations utilized in

articles and reviews.

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