JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================x" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?BG(Ý(Pߌx&hYY6g > 4аN\kWBC oqɰ28a&]X澃l,:;]24ʫ^][I. k KuŨ#8><ÊLWۃZZn sO}1S|f7nvTxj+F{ 6NI |AFkezdGc#d'P\H[gu NJ:Ԗk7 f'={otHM28x5Zb r>yjeީ,cOO֜9%Vڊ1YZ* =eI439'j[kT-Knږ[Vub]hM_SĤ}ܝu>V͘Ȯ_ľkv+e=nQwx쑜2*~+K)#X3ll|=]%r2qֺ M kXk~b/4htCo#O˵s)0}+ Q]=t"XHY?,X3-q?[)א m+z0E8Ou mRȫN%6#tojpkԍ6J$`*V<`9]J[FK! 96}\lbWbp=z|ܰOaS)X<;nuE62"_Z/!EhVܴc,L,'#P5NLN1FʓuOB˃82<:̪y 5? &<<Ɨs9\? ؇_Mcyv'jCpBHFG*RqҴ\瓜 )7QU]6]p^^F]|1`?Iwi }MYSd9;p|;0~ [O+襞LjNJFf;I~Df!eaTo<WUxjQth~JWu*ytWMglm"#TFkm-;i]Ɍ~ҰsZNOFokY͝hz[-XC= b9%]ɑǽdҎW_)rrTukDfM3IY$ѭ*DǞՉ\cc)g^J5xDYFFt^y0<צ3+u-c7=2?բlU9}l&>GJg,Urx>nIDag ,T*1"޲5 NNq9RkJӉBTDO<j*xM7'hzMu>j/-OhMֱO.iOoSVDu?J`QSq斤NVG7N.f2,/ܩ>haH9hXFțL-nNS*.Y.OZ7sUr6?&fDAC!=ҁ(N:Gp;SGdw͒AWRˏ/ifR6c,}=هvfǸrʪ 7՘AL9ҴZ9$m%qFaꏰH@7FK2+n@@9\Rɠi tMJp<#\kvI+^k݁|S} /9Z֖uv9ɋ" y}i]\JUt$y&aWNTseA> ϭg:= OC SR[G60mn3P6O%3Қ"#NK4>6y2*aYI\XYiҥ  { v&@+WPC";P}X&Fఐt=jĖx5yթ]ǎKzjtG}>|ǁE$("?JC( <(?EskAn 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>__________________________________