Healthy Living Guide
General Principle
Focus on real, whole foods—s)ck to simple, natural ingredients.
Nutri;on Basics
Key Nutrients and Their Roles
• Water: Essen)al for regula)ng body temperature and maintaining bodily func)ons.
• Protein: Builds and repairs )ssues, and is vital for muscles, bones, skin, and blood.
• Fats: Provides energy, supports hormone produc)on, and aids diges)on.
• Carbohydrates: Converts into glucose for energy; excess is stored in the liver and
muscles.
• Vitamins & Minerals: Essen)al for strengthening bones, healing wounds, boos)ng
immunity, conver)ng food into energy, and repairing cells.
Daily Plan
Water
• Drink 1–2 gallons per day.
• Start your day with plenty of water and space it out throughout the day.
• Only drink water—avoid drinking your carbs and calories (no juice, soda, or sugary
drinks).
Calories and Macros
• BMR Formula:
Example: Aden and Charmake’s maintenance is 1,900 calories.
• For cuLng: Subtract 500 calories (goal: 1,400 calories).
• It’s okay to eat maintenance (1,900 calories) on high-ac)vity days.
Macro Breakdown
• Protein: 1g = 4 calories. Aim to eat 1g of protein per lb of goal body weight (e.g., 200g =
800 calories).
• Carbs: 1g = 4 calories. Stay under 150g carbs/day.
• Fats: 1g = 9 calories.
Key Nutri;on Tips
1. Stay Away From Junk Food
• Avoid chips, processed snacks, or anything you can’t make on your own.
• S)ck to simple, whole ingredients.
2. No Dairy or Bread
• Avoid dairy products and bread—subs)tute with healthier alterna)ves like almond milk
and rice cakes.
3. Take Vitamins
• Incorporate magnesium, mul;vitamins, and other essen)al supplements to ensure
balanced nutri)on.
4. Eat Nutrient-Dense Foods
• Priori)ze foods rich in protein, vitamins, and minerals.
Example Meal Plan
Breakfast
• Bowl of berries (low-calorie, low-carb).
• 2–3 eggs (234 kcal, 18g protein).
• Protein shake (2 scoops with almond milk or water, 40–60g protein).
• Op)onal: Rice cakes with peanut bu\er.
Lunch
• Chicken burrito in a low-carb wrap or le\uce wrap.
• Banana and almonds/peanuts.
• Salad or chicken and rice.
Snacks
• Peanut/Almond BuYer with Banana, Apple, or Celery: Healthy fats, carbs, and protein.
• Hard-Boiled Eggs: Easy protein source.
• Rice Cakes: Convenient carbs.
• Any Fruit: Great for carbs.
• Cut-Up Bell Peppers: Low-calorie, high in vitamins.
• Hummus with Carrots/Celery: Protein and healthy fats.
• CoYage Cheese (if tolerated): Excellent protein source.
• Mixed Nuts: High in healthy fats and protein.
Cheat Meal
• One small cheat meal per week.
Workout Plan
Daily Circuit (Strength Training)
• Push-Ups: 40/day (split into 20, rest 10 seconds).
• Lunges: 40/day (split as needed).
• Squats: 40/day.
• Planks: 4x for 45 seconds each.
Core Circuit
• Leg Raise Clap: 30 seconds.
• Reverse Crunch: 30 seconds.
• Spider-Man Plank: 30 seconds.
• Crossbody Climbers: 30 seconds.
• Russian Twist: 30 seconds.
• In-N-Outs: 30 seconds.
• Side Planks: 2x for 60 seconds each side.
(Rest for 10 seconds between exercises.)
Cardio
• 40 minutes of cardio daily in addi)on to the workout.
• For soccer fitness: Do 40 minutes on the Stairmaster daily at level 8–9.
• Push yourself for 20+ minutes on the Stairmaster to improve endurance.
Consistency is Key
S)ck to the plan, stay away from junk food, and support one another. With consistency and effort, you’ll
see significant changes within a month!