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EޥhkC&\*23ɠiJ+.㼳QH{Ӆ8S<:ݤ:ZEr n#j:Ne[h[;=5 ޗ' jyбU8 0u-γom6"S ("U@Q8JI݈Zާ2 Zh$QE% u!@ R[ ER[ 4 EUi o n i s s i m p l y s t a y i n g a w a y f r o m s o m u c h c o n s u m p t i o n o f t h e f i v e l e t h a l p r o c e s s e d f o o d g r o u p s . < b r > A n a t h l e t e , c o a c h o r a n y o n e s h o u l d p r o b a b l y a l w a y s e a t / d r i n k 1 0 0 o r l e s s g r a m s o f c a r b o h y d r a t e s p e r d a y . F o r t h o s e o f y o u w h o w a n t t o l o s e f a t a n d h a v e a h e a l t h y h e a r t , y o u w o u l d o n l y h a v e 4 0 g r a m s o f c a r b o h y d r a t e s i n t h e f i r s t 2 8 d a y s b e f o r e g o i n g t o t h e 1 0 0 g r a m c a r b o h y d r a t e p e r d a y p l a n . < b r > < b r > T h e f o l l o w i n g f i v e l e t h a l f o o d g r o u p s a r e l o a d e d w i t h c a r b o h y d r a t e s : F i r s t , p o p o r s o d a s . T h e y a l l h a v e a b o u t t h e s a m e a m o u n t o f c a r b o h y d r a t e s . D i e t d r i n k s h a v e z e r o c a r b o h y d r a t e s . I f y o u m u s t d r i n k a s o d a , y o u s h o u l d d r i n k a d i e t s o d a . B u t , r e m e m b e r , o u r f i r s t d r i n k o f c h o i c e i s w a t e r . < b r > < b r > S e c o n d , f r e n c h f r i e s a r e v e r y h i g h i n b o t h c a r b o h y d r a t e s a n d f a t , e s p e c i a l l y t h o s e a t f a s t f o o d r e s t a u r a n t s . Y o u j u s t c a n n o t m i x t h e s e t w o m a c r o - n u t r i e n t s i n h i g h q u a n t i t i e s . T h i r d , p o t a t o c h i p s o r a n y t h i n g l i k e t h e m . F o u r t h , d o n u t s o r p a s t r i e s o f a n y k i n d . F i f t h , c a n d y , e s p e c i a l l y t h o s e c a n d i e s w i t h h i g h l e v e l s o f c h o c o l a t e . < b r > < b r > P R E C A U T I O N S : M a n y c o a c h e s a n d a t h l e t e s h a v e c a l l e d t o t e l l m e a b o u t t h e i r s u c c e s s e s . O n e c o a c h l o s t o v e r 2 0 p o u n d s i n h i s f i r s t 2 8 d a y s b u t h a d a l m o s t z e r o c a r b o h y d r a t e s . I w o u l d c a u t i o n a g a i n s t t h i s a n d s t i c k w i t h t h e B F S N u t r i t i o n P l a n o f h a v i n g 4 0 g r a m s o f c a r b s p e r d a y . A n o t h e r c o a c h l o s t s o m e s i g n i f i c a n t i n c h e s a r o u n d h i s w a i s t b u t i n t h e b e g i n n i n g f e l t l i g h t h e a d e d . H e s h o u l d h a v e t a k e n t h e r e c o m m e n d e d f o u r p o t a s s i u m t a b l e t s p e r d a y ( 9 9 m g ) . T h e p o t a s s i u m s u p p l e m e n t i s n e e d e d b e c a u s e o f e x c e s s w a t e r l o s s w h i c h o c c u r s i n t h e f i r s t t w o w e e k s . O n e a t h l e t e s m o t h e r c a l l e d i n t o s a y t h a t h e r s o n w a s n o t e a t i n g a n y f r u i t s a n d v e g e t a b l e s . H e w a s l o s i n g w e i g h t a n d h e w a n t e d t o g a i n w e i g h t . M y a d v i c e t o a l l a t h l e t e s i s t o e a t f r u i t s , v e g e t a b l e s a n d s a l a d s . S t a y a w a y f r o m t h e f i v e l e t h a l f o o d . I f y o u w a n t t o g a i n w e i g h t , e a t a l o t o f g o o d p r o t e i n a n d c a r b o h y d r a t e f o o d s . < b r > < b r > < b r > _ _ _ _ _ _ _ _ _