Dieting/ supplement tips:

1 lb of fat is = to one day of you BMR

Caloric density:
1. Protein: 1 gram = 4 calories
(proteins are the main building blocks for recovery and muscle growth)
2. Carbohydrates: 1gram = 4 calories (primary source of energy)
(main source of energy i.e.: fiber starches(slower burning), sugars.(fast burning)
3. Fats: 1 gram = 9 calories
(second source for energy)

Cutting 101:
1. Find caloric maintenance level by entering all info required.
(https://www.calculator.net/calorie-calculator.html)
2. Subtract X by Desired weight loss goal.
(94% for 0.5lbs per a week/ 87% for 1lb per a week/ 74% for 2lbs per a week)
3. Get calories mainly from proteins and carbs, minimum from fats.
i.e. 50 % of diet from protein 40% from carbs and 10%from from fats.
4. Eat up to 4-5 meals a day and 2-3 snacks per a day eat as soon as you wake up to kick start your
metabolism in the am.
5. To burn off stubborn fat do fasted cardio as soon as you wake up to burn A-2 fat receptors.
6. Log each meal with myfitnesspal (@underarmour- https://www.myfitnesspal.com/)
7. 1 cheat meal per week keep within calorie goals
8. Get sleep! Sleep is the number one best thing for everybody that is trying to recover and lose
weight!
Clean bulking 101:
1. Find caloric maintenance level by entering all info required.
(https://www.calculator.net/calorie-calculator.html)
2. Subtract X by Desired weight loss goal.
(106% for 0.5lbs per a week/ 113% for 1lb per a week/ 126% for 2lbs per a week)
3. Get calories mainly from proteins and carbs, minimum from fats.
i.e. 50 % of diet from protein 40% from carbs and 10%from from fats.
4. Eat whole nutrient dense foods stay away from artificial products.
5. Sleep is major 7-8 hrs!
Tips:

 Eat a cheat snack before bed everyday but fit it into your calories to help stay on your diet plan!
 Rice cakes are your friends in cutting.
 Look for halo top ice cream if you have a sweet tooth.
 Use sugar free fruit preserves with yogurt to give it a great taste.
 Eat simple carbs aka sugars before a workout.
 Carbs should be split 80/20 between simple (sugars) and complex carbs (starches / fiber)
 Air fryer will save you so much time I would invest into one.
 Eat in moderation!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Split your meals up!!!!!!!!!!!!!!
 Its okay to miss a calorie goal one day!! Fix it the next!!

clean foods
Proteins: Nut value Vegs/Fruits Nut value carbs Nut value
Eggs L 71K/7P/5F/0.5C bell peppers 6oz 36K/2P/1F/9C sweet potatoes 1oz 24K/1P/0F/6C
Steak sirloin 6oz 260K/38P/7F/0C spinach 6oz 42K/6P/1F/6C potatoes 1oz 27K/1P/0F/6C
Beef 90/10 6oz 200K/22P/11F/0C broccoli 6oz 60K/6P/1F/12C basmati rice 0.5C 113K/2P/1F/22C
Pork chops 6oz 360K/42P/16F/0C carrots 6oz 72K/1P/0F/3C quinoa 1 cup 229k/8P/4F/42C
Chicken 6oz 180K/33P/4F/0C asparagus 6oz 32k/4P/0F/6C yogurt 1 cup 154K/13P/4F/18C
Turkey 93/7 6oz 170K/21P/8F/0C cucumbers 6oz 18K/1P/0F/4C oatmeal 1 cup 145K/6P/2F/25C
slamon 6oz 348K/38P/21F/0C tomatoes 6oz 30k/1P/0F/6C whole wheat Bread 67K/3P/1F/12C
talapia 6oz 165K/32P/4F/2C brussel sprouts 6oz 66k/6P/0F/12C
tuna 6oz 150K/33P/2F/0C green beans 1/2 c 20K/1P/0F/4C
bison 6oz 285K/30P/17F/0C kale 6oz 84K/6P/1F/18C

Supplements:

Supplements are called supplements for a reason be smart and do not abuse them.

Daily:
 Multi-vitamin: these are beneficial for everybody! Get a good brand this will have
vitamins that are not commonly found in your diet.
 Sleep aid: GABA/ Lavender/ Melatonin/ Valerian root
 Vitamin b-complex: get a good complex to get improved metabolism, energy levels,
better hormone production, cell health.
 Vitamin C: improves immune system.
  Fish oils: Omega 3 fatty acids can help decrease inflammation, boost your immune
system.
 Magnesium: will boost nerve transmission, muscle contraction, energy production, bone
and cell production.
Workout supplements:

 Protein:
1. Whey: Better for muscle growth as this protein contains more bcaa’s than Casein and can
be absorbed quicker. Better for after a workout!
2. Casein: Better used before bed or as a part of a snack with a simple carb. Slow digestive
protein
 Pre-workout: temporary motivation! Giant increase in energy levels
 Alpha yohimbine: blocks the alpha-2 adrenergic receptors located in fat cells and helps with
vasodilation.
 Vit. B3 flush: This is intense nut works well, lowers production of triglycerides (creates calories
into fat) up to 50%
 Creatine: Replenish energy levels, help with recovery, water retention within the muscles. You
will benefit from this supplement 10/10 would take.
 Sodium: water retention within the muscles helps with better pumps.
 BCAA’s/EAA’s: DO NOT WASTE YOUR MONEY ON BCAA’s if you want one of them get
EAA’s these will help breakdown proteins and give you energy as well.
 Fat Burners: these are also a waste of money half the time.
 Caffeine: this will help boost your metabolism and energy levels

Warning: I am not a certified nutritional/supplement expert do you research to find what works for
you!
TDR POWER
Coach: Yousef S. Jammal
Phone: (304) 955-1255
IG: JammalTDR
09/06/2021
Disclaimer

The health, fitness and nutritional information on this website is designed for educational and resource purposes only. This information is not a substitute for, nor a
replacement of, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should consult with a physician or
other health-care professional.

Please consult your physician or other health care professional before starting my or any other fitness or nutrition programs to determine if they are right for your
needs. Do not start a fitness and/or nutrition program if your physician or health care provider advises against it.

Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional as a result of information you have obtained from this
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TDR POWER LLC (Yousef Jammal) is not a certified nutritionist nor a registered dietitian. The results, if any, from exercise and/or nutrition programs may vary from
person-to- person. Further, engaging in any exercise, fitness or nutrition program involves risks of injury. If you choose to follow any of my fitness programs or
nutrition recommendations, you acknowledge this and agree not to hold TDR Power LLC, or any other persons associated with TDR Power LLC responsible for any
injuries or damages you may incur. I disclaim all liability for loss, injury, or damages in conjunction with any content provided on my website and in my programs
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