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DAMENGFIT.COM
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TABLE OF
CONTENTS
Intro 3
Section 1 4
Protein 5
Carbs 6
Fats 7
Water 8
Timing of Foods and Portions 9
Timing of Foods and Portions - Continued 10
Section 2 11
Protein 12
Simple Carbs 13
Complex Carbs 14
Water 15
Timing of Foods and Portions 16
Conclusion 17
Credits 18

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INTRO
First, understand that if you have a goal in mind that is at all challenging, then you can NOT out work
a bad diet! You have got to eat according to your goals. So, for example, if you are a person who
feels that he/ she is overweight, and feels that about 60 pounds needs to be lost, so you work out
for 2-3 hours a day, yet you only eat 1 or 2 meals a day and the food isn’t the best. If that is you, I
promise your goal is not going to be obtained, because you’re not feeding your body the type food
it needs to perform the task you’re asking for. Basically, you can think of it like this- food = fuel and
your body = expensive car, capable of great things. But you try to fuel this car with water. That’s just
not the right type fuel for the car, chances are it’s probably not going to go very far.... Oh, and only
eating 1 or 2 times a day you’re also starving your body so its storing fat like crazy!!

So, in this E-book I hope to help you understand just how to eat for your goals, by managing your
carbs, proteins and fats and timing and portioning them correctly.

Now, I don’t do a IIFYM macro based meal regiment. I don’t like counting and accumulating the
bodies intake by the day, i believe that is too vague. The body does not absorb nutrients all day and
stick them in a safe place until the day is over and then digest them. No, the body starts digesting
and breaking down nutrients and waste as soon as the food enters the stomach. So basically, you
need to assess your intake by each MEAL, not each day. Which is why all my coaching programs
telling you exactly- what to eat, when to eat, and how much to eat. So i want to discuss 2 different
types of eating in this E-book, i may release others in the future to discuss other goals.

- Weight Loss / Drastic fat reduction

- Lean mass gain / Fat burn and tone

You may think either 1, you can’t build muscle and burn fat at the same time, or 2 you weight loss
and fat burn is the same thing and it’s not. Because you eat different depending on which is your
goal. Let me try and educate you on just how to manipulate the body and make it work for you.
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SECTION 1
WEIGHT LOSS
FAT LOSS
Your goal is to tone up and drop some pounds
and inches around the middle. You want to feel
more comfortable with your shirt off and can fit
comfortably in clothes.

You are going to want to focus on a high pro-

tein, moderate complex carb, moderate fat
meal plan. And no, you don’t have to starve,
you don’t even have to operate in a calorie
deficit!

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PROTEIN
Most important when trying to burn fat and tone

1 it is the basic building block of muscle, while you burn this fat off, you don’t want it to be replaced
by something! You want to be building muscle underneath keeping everything Tight, and 2
the more muscle you have the more fat your body burns!

Protein per 4 ounces Protein per 4 ounces

Egg whites 12.4g
Fish (COD, salmon, tuna) 20g
Turkey 19.36g
Lean beef 29g
Pork (loin) 31g
Beans (black) 10g
Chicken 31g
* sushimi (raw fish) is a great source of protein. Info var-
ies spending on the type of fish

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CARBS
Carbs are very important because they play a huge part in keeping your metabolism burning, help-
ing you maintain muscle, give you energy, and because when we get cravings, its usually for carbs!

You are going to want to focus mainly on complex carbs, with minimal simple carbs. Simple carbs
are absorbed very quickly, they cause you to bloat, and can cause drastic weight increase. Yes,
simple carbs have benefits as well, but we will discuss that later in the “mass gain section”.

Complex carbs on the other hand give you good energy, break down slowly in your system and
keep your metabolism burning constantly for a long time after eating. This keeps your body “work-
ing” and keeps it from storing fat. See, you must understand that when you get hungry, you feel that
hunger because your body is in need and is eating itself to survive. This is called catabolic state,
which is something you don’t want. On top of your body eating muscle to survive it’s also storing
fat in case you are starving. Remember, your body doesn’t know if you’re in your living room 3 feet
away from food or if you’re in the middle of nowhere with no food in site. So, if it gets hungry, it
prepares for the worst. Water works the same way, when you don’t drink water constantly through
out the day, your body thinks you might not have access to a sufficient amount, so it begins to store
water, which also makes you look bloated. The reason I’m telling you all this is because there is an
easy way to use this function to your advantage. See, if you keep your body properly fed and hy-
drated, it works the other way!! Your body feels as though it isn’t worried at all about food or water.
So, your metabolism works in high gear! Absorbing and using proteins, fats, and carbs and burning
fat and waste. How do you do this? Simple, eat every 2- 3 hours. And make it the right foods. Like
I said proteins are super important so refer to the chart and pick you something off from it that you
like (or at least can tolerate) and pair it with a good clean complex carb every 2-3 hours, and a few
cups of water and your set!
Now just because the carbs are complex and are “good” carbs that doesn’t mean you can just eat
all you want whenever you want.

Best sources of complex carbs Amount of carbs per 4oz/ half cup
Yam / sweet potato 23g
Red potato 23g
Oats 22.2g
Black beans 27g
Brown rice 19g
Wild rice 26g
Wild rice 24g
Quinoa 24g
Whole wheat pasta 30g
Whole wheat bread 12g (per slice)
Ezekiel bread 14g (per slice)

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FATS
Like carbs there are some fats that can help you, and some that you should stay away from.

Good fats are: Polyunsaturated fatty acids, polyunsaturated fats, and mono saturated fats.

Bad fats are saturated and trans fats.

How can fat be good?

1. Good fats can help control hunger and make you feel full for longer periods of time.
2. They are good for your heart and your cholesterol.
3. They promote a healthy metabolism (speed it up), good fats help your body get rid of bad fats.
4. Healthy fats are also responsible for carrying vitamins throughout your body.
5. Healthy fat protects and insulates your vital organs.

Food with good sources of healthy fats Amount of fat per 1oz
Avocados 4g
Whole egg (the yolk) 3g
Salmon 4g
Almonds 14g
Peanuts 14g
Whole milk 3.8g

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WATER
Water intake is very important for the following reasons

1. Drinking sufficient water keeps you from looking bloated

2. Water is what helps carry and deliver all nutrients to all parts of your body. It's Vital in basically
anything to do with your body. Don't forget your body is about 50-65% water.
3. Helps lubricate your joints, which prevents injury, which helps you be able to workout more
and for longer throughout your life, which helps you look good naked.
4. Helps your body carry out and get rid of waste.
5. And many other things. But just those reasons should be enough to convince you!

How much water ?

AT LEAST, about half your body weight in ounces.
If you weigh 200 pounds then you must drink at least 100 ounces of water a day.

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TIMING OF FOODS
& PORTIONS
Now, you should never eat anything uncontrollably or “binge” eat. But if you must consume more
food than you’re supposed to on your meal routine, adding in lean proteins like meats, eggs, fish
are probably not going to slow down your progress no matter when you add them in. If your craving
something sweet, and want to get that craving gone without felling guilty about it there are ways!
First, let’s handle your portions.

You should be eating a minimum of 6 meals a day, portioned. Not huge, but not too small. You
shouldn’t be left feeling hungry because you didn’t consume enough food. Now, until you get
through the first few weeks of a new eating routine, you may find yourself feeling “hungry” after
your meals, but it’s not hunger because you didn’t get enough food, it’s a craving of sweets or
something you are used to eat, which is no longer on your routine.

Meal size will vary depending on time of day and workout time that day. For example, let’s say meal
3 (so lunch for most people) is 4-8 oz. protein (depending on gender, height, weight) and 3-5oz of
carbs depending on the same factors, and about 2-4oz of asparagus ( amazing diuretic) and if the
person is a big eater he/she could even add in some avocado, almonds, or veggies to make them
feel full, with no negative repercussions...

How much to eat daily?

This comes down to a more specific question, how much to eat for each meal?

The most important meals in a 6 meals a day routine are:

- Meal 1 (breakfast)
- Meal 3 (lunch)
- Meal 5(dinner)

Each of those meals should contain about 25-50 g of protein minimum, 35-70g carbs and about
9-18g of good fats.

The other “snack meals” will be high in protein and low to moderate in carbs and moderate to high
in fats for example, a snack may be:
- 2 scoops whey protein, 1 rice cake and 1oz-1.5oz almonds
- So, that snack would have about 45-50 g protein, 7g carbs, and 14-21g fats

Also, an individual aiming to lose weight and fat should also start to taper their carb intake back as
it gets within the 3-4-hour range of going to bed, UNLESS you work out closer to your bed time.
If that is the case then that is ok because your body will have depleted glycogen levels and will
absorb the carbs!

TIP: If you do have carb cravings and need to have “a little something” each day to make it
through, then try to get that little “bad food” in right after you work out, at least then your body
will suck it up!

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TIMING OF FOODS
& PORTIONS - CONT
So, you want to set your meals up on a scheme like this:

1st meal - High protein, high complex carb, low to moderate fat
2nd meal - High protein, none to low complex carb, high fat
3rd meal - High protein, high complex carb, moderate fat
4th meal - High protein, none to low carb, moderate to high fat
5th meal - (pre-workout meal or going to the gym within the next 20-60 min) moderate protein,
moderate to high complex carb, moderate fat.
- after workout you would take the protein shake and you can take in small number of complex
carbs and some peanut butter
6th meal - High protein, no carb, moderate fat - EAT THIS RIGHT BEFORE BED

1 to 2 cheat meals a week

1 on Sundays and if need a 2nd CHEAT right after your main leg day, because that is your highest
caloric output day, therefore your body can handle the high calorie input without much negative
fat retention.

So, something like that would work for someone who finds this section geared towards their goals.
It will come down to about 100- 200 or even more depending on height / weight / gender about 1 - 2
grams of protein per pound of body weight and about 25-60 grams of fat per day.

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SECTION 2
(Please read section first, some of that info
implies here also)

LEAN, QUALITY MASS

GAINS WITH FAT BURN
OR AT LEAST NO FAT
GAIN
This is for those of you whose goal is to put on
some good quality muscle mass. You wouldn’t
mind dropping some body fat too or at least
staying the same and not getting any fatter. If
that’s you then this section is for you.

You are going to want to focus on a high pro-

tein, moderately high carb intake (30% simple,
70% complex) and a moderate healthy fat in-
take and even some unhealthy fat intake.

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PROTEIN
So, are you trying to build quality muscle mass? If the answer is yes, then you are going to need a
lot of protein. As I said, it’s the basic building block of muscle! If you’re in this section were going
to do things a little different than the weight loss individuals.

You’re going to want to pick some high protein foods. So, here again is the chart of proteins I
most like to stick with.

The best sources of protein are as follows Protein per 4 ounces

Egg whites 12.4g
Fish ( COD, salmon, tuna) 20g
Turkey 19.36g
Lean beef 29g
Pork (loin) 31g
Beans (black) 10g
Chicken 31g
* sushimi (raw fish) is a great source of protein. Info varies spending
on the type of fish

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SIMPLE CARBS
Next (this is where we switch it up from the previous section) we need to pick some good simple
carbs. These are going to help put some serious size on you, and give you some serious energy. If
its timed right we can take away all the benefits of simple carbs with minimal negative side effects.

Best source of simple carbs Amount of carbs per 4oz/half cup

Jasmine rice 24g
White rice 20g
Pasta (small shells) 35g
Grits 16g
Banana about 27g in large banana
Apple about 25g in medium apple
Orange juice 12g
Apple juice 13g
White potatoes 20g
Anything that has sugar ( all sugar is a simple carb)
*** sushi is a great simple carb. Amount of carbs will vary depending your speci-
fications of that particular sushi your having

These carbs will be used before and after your workout each day. We will use them to load and
replenish your glycogen levels. This results in mass gains, but too many simple carbs, and simple
carbs at wrong time can lead to fat gain.

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COMPLEX CARBS
Yes, you will also need to look over the best sources of complex carbs and choose a few that you
like, or can stand. These carbs will be used to keep your body in an anabolic state (state of build-
ing muscle) and keep your metabolism running. This will reduce fat storage and burn current fat.

Best sources of complex carbs Amount of carbs per 4oz/ half cup
Yam / sweet potato 23g
Red potato 22.2g
Oats 27g
Black beans 19g
Brown rice 26g
Wild rice 24g
Quinoa 24g
Whole wheat pasta 30g
Whole wheat bread 12g (per slice)
Ezekiel bread 14g (per slice)
And of course your healthy fats chart

FATS
Now also pick some healthy fats to pair with some of your meals

Food with good sources of healthy fats Amount of fat per 1oz
Avocados 4g
Cheese 9g
Whole egg ( the yolk) 3g
Salmon 4g
Almonds 14g
Peanuts 14g
Dairy ( whole milk) 0.9g

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WATER
Water intake is very important for the following reasons

1. Drinking sufficient water keeps you from looking bloated

2. Water is what helps carry and deliver all nutrients to all parts of your body. It's Vital in basically
anything to do with your body. Don't forget your body is about 50-65% water.
3. Helps lubricate your joints, which prevents injury, which helps you be able to workout more
and for longer throughout your life, which helps you look good naked.
4. Helps your body carry out and get rid of waste.
5. And many other things. But just those reasons should be enough to convince you!

How much water ?

AT LEAST, about half your body weight in ounces.
If you weigh 200 pounds then you must drink at least 100 ounces of water a day.

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TIMING OF FOODS
AND PORTIONS
You’re going to want to eat quite a bit of food and quite often. A good amount of proteins, carbs,
and fats. You're still going to want to steer clear of any just “overly excessive eating in one sitting
or binge eating”. Instead, we are going to have a pretty high calorie and carb intake. To intake this
type of carbs and calories and not get any fatter and even lose fat does surprise some people.

You are going to want to eat about 8-9 times a day. Now, some of those are larger meals and some
are quite small. But each meal is significant. If building lean mass while burning fat is your goal, you
should make sure your body is almost PERFECTLY fueled at all times.

So, let me show an example of let’s say a male who wants to build mass and burn fat and he works
out in the evening around about 6pm.

Here is what his meal 3 (lunch) would look like: 6-8oz protein, 8-9oz carb, and 1oz fat.

Example meal scheme:

- Meal 1: High protein, high complex carb, none -low fat
- Meal 2: High protein, moderate complex carb
- Meal 3: High protein, high complex carb, low fat
- Meal 4: High protein, low carb, low fat
- Meal 5: (pre-workout meal) - moderately low protein, high simple carb, none-low fat
- Meal 6 (post workout) moderate to high protein, super high simple carb (even have some
sugars), low -none fat
- Meal 7: Moderate protein, moderate complex carb, high fat
- Meal8: High protein, no carb, low fat-no fat- EAT THIS RIGHT BEFORE BED

Notice how we are still watching the type of carbs through out the regular day, but we overload our
body with simple carbs (super fuel) for the time of the day where our activity is high and we need
big energy to have BIG workouts.

So, your major meals for this type of goal are meals 1, 3, 5, and 6.

In each of those meals you should consume about:

25g -45g protein, 55-75g carbs, and 4-12 g fat

Then fill in the rest with your smaller meals (meals 2, 4, 7, and 8)
TIP: If you have cravings make sure you hold off as much as possible, but if you must give in, do it
pre-or even better, do it post workout.

Two cheat meals on Sunday and one cheat meal right after leg day if you’re in this section.

Some good daily macro numbers for someone in this section (because I know y’all want to know)
is 2 gram protein per pound of body weight, 2-3 or even 4g of carbs per pound of body weight
(usually about 350-550 or 600) and 20-40g fat a day.

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CONCLUSION
I hope this has helped answer a few of your questions about nutrition and timing of food. If you
need any more help remember that I offer REAL 1 on 1 Online Coaching and have helped trans-
form over 25,500 clients with my custom carb manipulation programs. I’m available to answer
questions about programs at anytime. All of my information is on my site DamenGfit.com

REMEMBER, the scale is not always the best tool to measure fitness progress because it only
measures weight. Here is why that can be a problem, 1 square inch of muscle weighs the same as
4 SQUARE INCHES OF FAT.

So, for the "scale to move" you have to drop fat at 4 times the rate as you build muscle.

So, instead try to measure your success by taking pictures each week or every other week.

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CREDITS
Written by: Damen Griffith Damengfit.com
Desined by: Arturo Benitez ArtBenitez.com

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