JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================u" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?w9旜rj9R3Ks֢~TpRL[h4Zvx9bL⛞@n.h`?`F}V,H+my8PN~aS+ VL9jk60GuAn|֓$N#uV Ga54kSlBP~&F66WI"uft( /Z?Zh5v1U$1Ѿ|g$iaĖp>;ɪڎP1޹le=_^Cy}6@$rOԜROBudKH~<-1S)9;UcQ{V46y F 1f/VrGQC2Ue!Ԡ3$,鷌31e&XNWkv8#i>jȸ1G3eqU/ÊWObks>XI`͸3ǵ=(EJ$tkLz?Z䧺(cveXw6qIYER=?JԥIvKH\D { #1%؊0z'_MM2F\:;%9T?T/ַ-ꡊ9]%4)ӯ򐒁sߧn6ZZ nXzmh] [nob[e,R baQ*%Ҭ\wmhbrQؚ_kX6֧hͥmN8jBᘨpOpI<ϺX/^*2=у]`fiK@Gqчk-s_sB 5B[KĞG7WHӋ[gne;o;4umzgGu Ttjb6Lυ(9f:Ơn#8 VF-F[$ۙ$Gi"ڌWJs뜟ZZC0ьuWl%5/-,sN9}3YZ}Oy4ZkkZ}0< 8gj }[IӻqRyDW.]iM޳+e w7͌QLLz2 F$rawF͘m=7el0Ϡ uZ:m66y nV-* JMWsH!L&6mjwykc$^rCqڲ[LR\-XxNRD[+W]J9>7lo4c`UzdA09=:TQE $J*kU6FOwj°F?{ GL$\0JwJ˙MqNE7gvrIi} ^Bq$z;u5H,AJ;Dk.F9YwwV3YPv:[|I %idGn 鳞2`rBOXA›y;WqqzK5csV-{ttZF\RkԼ6qZY,w7oMp~<7r!m$C{5hmHNNr=*{5-#T3%ͬU(̻GJKU{ z(KQ7e.H.] Tp1sHюp&6vɭ;- KzN%̳$=̍aET]ffS(]ۻ44 bŭqַ" ,wq@]95`1V$PZ۶=mϸiZ1ZI,mi\(5[i5a72.gu$41 Qsr;I62pk;UA_@Tumrg&|ġ']lye[p+S+֘keD }J8 j/&{+2; O0#ӭYg-55lQ/Uh-H`>>L::ASE#>J5[pcTTb}$vfڥfim!1'ہ^̬^SˍHUV%LZk.ng U)>fN励xWҮ/4 @%$+0؃I[Vy`e]G=[)a2:tpPGjT3pxwֿ>YbrŲTuOWq{(f[~ߦ\JP{ zF^d whs9XҢRZv:%ң݅d9viCaj8IW_rE<3/#[UcpSGcħٔ;S(=X]?šwF~~[Vi.[i*5싙.%#jd\M@pIcQeMԕH>JQA8j\n<NtԎ؟ϊ"P+UR Y ^n['Keg:VlzT&?<8 ׳+H`fgm1$ZYZXd)ԍ6p+({2巊1Y\v~7|AFktaH9).y JđҺ*XEM[wK+K+#@lw}BNՍIz!ʂ;럳h$b\۵D:-iU)Z#Spu=k-ƼcNK+#5p\@"p *:r3Utv)o&fR@f,+];HXR[7F5=EssmׂYH2BHH8%H=kQ'Dï)T[9IWaMn1f2je|hfpVCk 3ɜ#`OC;8 u W chitLWɆUt>)?"k<:=ר,YԯJgoCڧTlXGX qV{ TmZ\q kFͅDP*6{BlrC: *?livңyl^ª&üyaH- ԑkM "Z2ćn=?.*Ƚ6h; ,\'=3U"HA\N8lsnP 9s/)lI7CiJ44=.IXj`8,PrN?: HZd[E"Sj95단3j[R1RvDQ;yx4QZ]6Eۏ/#Q\Ɔ3N4Q@4"FzMC/x'QEM<.S BTA.Pb (]'i[5pxS1z'=0cI!9˸oxRv8\_H1XSFH%$nO&VfvEmw|~ ~1 !\(| 9Wajq=-JOޑ~Q.Õ(EUXEQv>Tdrates: First, pop or sodas. They all have about the same amount of carbohydrates. Diet drinks have zero carbohydrates. If you must drink a soda, you should drink a diet soda. But, remember, our first drink of choice is water.<br><br>Second, french fries are very high in both carbohydrates and fat, especially those at fast food restaurants. You just cannot mix these two macro-nutrients in high quantities. Third, potato chips or any thing like them. Fourth, donuts or pastries of any kind. Fifth, candy, especially those candies with high levels of chocolate.<br><br>PRECAUTIONS: Many coaches and athletes have called to tell me about their successes. One coach lost over 20 pounds in his first 28 days but had almost zero carbohydrates. I would caution against this and stick with the BFS Nutrition Plan of having 40 grams of carbs per day. Another coach lost some significant inches around his waist but in the beginning felt light headed. He should have taken the recommended four potassium tablets per day (99 mg). The potassium supplement is needed because of excess water loss which occurs in the first two weeks. One athlete s mother called in to say that her son was not eating any fruits and vegetables. He was losing weight and he wanted to gain weight. My advice to all athletes is to eat fruits, vegetables and salads. Stay away from the five lethal food. If you want to gain weight, eat a lot of good protein and carbohydrate foods.<br><br><br>_______________________________________<br><br>THE FIVE LETHAL FOODS<br>______________________<br><br>1. Soda<br>2. French Fries<br>3. Potato Chips<br>4. Donuts and Pastries<br>5. Candy<br><br><br>q=<0mxN}kYDecs`o]NGG]ih׀cBgҒ(-իrk ,4LAva28QT,pJ)8{A qJ6u)lkT今4ў01ְ$~4in(<8G<ףgqG? c!ʠf*g麫p1QEdJ yQTrHbnȨ-\E3yip)᱑B<#ݿZhvDSK})cMߴn9#0fTliIZފk(U4hCE*\~QLo]ru2 (GGҊ(48<~hBmJ@rTF$m墊l9's}h $?&(ǟ³E3W>MP̆i*(QE1me time to choose a college, it was Cody who would lead the way.  I knew that I was basically making the decision for my family, said Cody. I knew if I chose Iowa State that Cole and Cael would probably choose Iowa State also. My decision had to have their best interests in mind.<br> I knew Coach Douglas had been the 1992 Olympic Coach. Iowa State is excellent in academics and wrestling is huge. Coach Douglas was also a former world champion, not once but four times. Iowa State was