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"The journey of a thousand miles, begins with single step"
- Lao Tzu
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Meal Planning Rules
Five meal planning rules for promoting and regulating a steady metabolism for managing
bodyweight and losing excess adipose tissue(fat) and resulting in energy stabilization.
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1- Consume your First meal of the day no later than (1)One hour upon awakening.
This is VERY important for two reasons.
(1) You need to "Break" The "Fast" ... (Hence, the term Breakfast) after you have been asleep and your body has been working
overtime to make the "repairs" in which it performs only while the body is at rest and sleep. Starting your day out by not doing so,
will promote further adipose tissue(FAT) storage and will cause your metabolism to become sluggish(burning less calories at
a slower rate). This will eventually lead to fat gains and disturbances of the Hormonal Cascade, as well as a number of other
negative issues which may lead to obesity, diabetes and other health related complications.
(2) To kick-start the Metabolism into high gear allowing the body to burn calories more efficiently and at an accelerated rate
consistently throughout the day, even while at rest or sedentary(at your office desk).
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2- Concentrate on eating four-six(4-6) well rounded small meals each day. Space meals out evenly as
possible to where you consume the next meal no sooner than 3 hours and no longer than 4 hours from
the previous meal.
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3- Avoid going longer than 5 hours(worse case scenario) without consuming a balanced meal.
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4- No snacks or junk food between meals. If you feel you must consume junk foods, do so in moderation,
infrequently and not directly before bedtime.
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5- You should not consume any food within 2 hrs of lying down to go to sleep, unless your specifically
under Doctors orders to do so for a specific health concern. If your thirsty, drink a tall glass of water.
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NOTE: For additional information and resources on Advanced Nutrition for the general public and Advanced
Sports-Nutrition for athletes see the following site: www.colganinstitute.com
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PFS's Highly Recommended Resources! Available in the PFS Store!
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"Nutrition for Champions"
by Dr. Colgan
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"Sports Nutrition Guide" -
by Dr. Colgan
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"Eating for Life" - Recipe Book
by Bill Phillips
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Copyright 20011 Precision Fitness Systems ~ All rights reserved.
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