JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================V" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?I@M-R7\ޭ &WM2P0.qԑjFP siĒjӱ[T(-U~;:k T-n^y}%Y>gp%o_sIq]Hෘӵd'8) VziJY`_-?@Nz&yex#<:ѻ$WKV;Qzȉ-ң6 ۫#Zyܨ2f=qҀ37sJve L!9=jw]8^xq@h,cE]Cuݞ*oj/ ̶QpIv "pN)I9+F 0zЋCZ(d7mOR>ƀ3r3Ic8-/#$xqT/lnlI$u=PSk@0#|먓Mt֎G&HT "۶?x|?IlU#]ko"1E;-AԱRɆ~%NҥNhCq2?Fy?c4%n{AT^,,|ScVh,c'LZl-k#H˅؄@o}CA#2>uvI$޴o33 AU vPu=y!PAO+l׆}tQA#!עnh`"01ʞgmwZs%|ەim8a 5XWw'cg3N|fe𭖽ڼ93C:;r)!skk!I| \DŽ4yKpCU Y_}Xo8GbzүiO[(@Ӳ=8¨׼ f5Q#_qV%|Csw$%Ȏ0J$Zs|^'o22)[mBg&y^鐸ʹ18Tts,&z9O5/H҆ jfczB+ƅMiy|-.kJ{CKk!icKJHņ[뷊HgEs^`8w'TYcq+kF×-ؤ9#![aٷFݨߗUR_ĞLG$Q $GpT K$Nh(49aW1 26zW:62\+FQ^rxTSy{ijc:[*n6fYfX2>_; YMOG%w);x< t\"߅O<}k3 vfq⋂:xVBȥ>pd{ wl9"\nx=O~*ŕo38V\>O8I=c4[#DFRIX˵1Qy ՗Hoo#>#UJBWq4Y3D8) 31Φ/~Gv% P1-Qkk{).DP ˃굤lOmt{:;2!0'mPX-.^uG2:ѧA?AZ5_Zk2gH8'n&~=|XbTgV0 #FrORje<#F""IUkH9c̯ 6w7j]l)uֱ%@X4ѱT緡EtCDjkVFn |ѥX]2(>C=IbWrHBcԐ:~Us:"|؈ y_n1ôf$s6>]SYv;q%\@v:fV4fx8fxP:נ֭ma,KfYgxGA$!Ԛ]qʖVPEfw^_$#}q^p<0vdjiyB+ jYx+˸ΛiFcH8dxm.Juhl3Px?_Ґ֗R+͎xf:Z`k[Kce# Ncγ\dJRtv.yzmDJq}kK8 b>p*#󋉦EER@ҐtI hd m~|%{noJ7^94FUI$HCYqvO2H;@kеauepZEN8?RijFhfW'*k^;⻦7@c =UAb.|7mv2I~*ϋ|K|+HI#k (;JZ\iyh@oI57(t3蟿'Kin0?ZBHup#$JP:?J}ň>ZN9hfH4aG@Kf0-,PAf`緓a1sWd;Kﶋi11=b"U( 9,8A]/).O($;? V,Ł1R$4nA#$oGCm6[PY{c;{ BvāZv4HbE|wf$ⷮ.81Xڥɟ&}hΑwXo,Of߸l^<SɜQ}:'[=9U&ݹ=+ljzH'xjɤqn!I#/OKkkHh*M)H\w4omb8=fKlj֩BAsHcj|A>b;E',Ojp: c1s~ho̮ z֡?:0~ϳzQ@ -`f#EY:(UWފ)hYM6qEP3EPy staying away from so much consumption of the five lethal processed food groups.<br>An athlete, coach or anyone should probably always eat/drink 100 or less grams of carbohydrates per day. For those of you who want to lose fat and have a healthy heart, you would only have 40 grams of carbohydrates in the first 28 days before going to the 100 gram carbohydrate per day plan.<br><br>The following five lethal food groups are loaded with carbohydrates: 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>________________________________