©2010 Chad Waterbury LLC

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Notice
The information in this book is meant to supplement, not replace, proper exercise training. All forms
of exercise pose some inherent risks. The author advises readers to take full responsibility for their
safety and know their limits. Before practicing the exercises in this book, be sure that your equipment
is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and
ftness. The exercise and dietary programs in this book are not intended as a substitute for any
exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As
with all exercise and dietary programs, you should get your doctor’s approval before beginning.
© 2010 by Chad Waterbury LLC
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any
means, electronic or mechanical, include photocopying, recording, or any other information storage
and retrieval system, without the written permission of the author.
©2010 Chad Waterbury LLC
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I want to make this clear right from the start: getting six-pack abs requires a very good diet. You
don’t need to be perfect 100% of the time, but if you have more than 10 pounds to lose, exercise
alone won’t do it. Recent research demonstrates that a solid exercise program, without a change
in diet, results in little more than one pound of fat loss per month. In other words, simply exercising
isn’t enough to make dramatic changes to your physique. You should be losing double, or triple, that
amount of fat each week. This plan will show you how.
Transforming your body requires a strong metabolism: the faster your metabolism, the faster you’ll
transform your body. The number of calories a person burns each day depends on two factors:
How much muscle you have. Muscle is metabolically active tissue that requires energy to
maintain. The more muscle you have, the higher your metabolism. Men can, and will, build muscle
faster than women. That’s probably a good thing since most females don’t want to gain excessive
amounts of muscle tissue. Nevertheless, both sexes beneft by having more muscle.
Which hormones are high or low at specihc times. What you eat, and when, controls your
hormones. The way you train also has an affect on hormones. Some hormones are best for
building muscle; others are best for burning fat; and one hormone (insulin) is a duplicitous monster
that can make or break your efforts. Again, it’s all about timing.
A person who gains muscle burns more calories, even at rest, because of little furnace-like structures
within the muscle known as mitochondria. Muscle tissue requires a lot of energy to maintain, and that
energy is made in the mitochrondria.
In order to explain how your metabolism works, think of a furnace. In the winter months your gas
bill goes up because the furnace has to work harder (use more fuel) to maintain the temperature in
your house. So when your metabolic needs go up, your body burns more fat off your body, provided
you give your body fewer calories than it needs per day.The workout programs in Body of F.I.R.E.
will provide the stimulus for burning fat and sculpting a lean, hard body, and this upregulates your
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metabolism from the formation of more mitochondria in lean muscle tissue.
This nutrition plan will control the key body-shaping hormones at the right times. Indeed, timing is
everything when it comes to nutrition. Of supreme importance is the time directly before and after the
workouts.
First, there must be the right nutrients present in your body to fuel the workouts. It’s
counterproductive to go into a workout in a starved or nutrient-depleted state. When you do, your
performance suffers. Second, the right nutrients must be consumed directly after the workout to raise
or lower the hormones that can literally double your results. Piles of research show that the hour after
a workout is fnished is the time when you can supercharge your efforts, if you know what to feed your
body.
Let me explain.
Throughout most of the day your metabolism is like that cousin who won’t end his stay at your
house – lazy and unmotivated. Sure, the food you eat is doing some good by feeding your brain and
cells with energy, but overall, nothing much is happening to boost your metabolism. But as soon
as you start an intense, full-body workout like I designed for Body of F.I.R.E. your body screams,
“Whoa, what’s going on here?!” The hardcore workouts create a large metabolic demand for your
body to ramp up its cardiovascular, muscular, endocrine, and nervous systems. Now your body has
to work extra hard to provide all the nutrients and hormones you need to survive the workout. During
the workout, nutrients must be available to fuel your exercise. After the workout, key nutrients and
hormones must be replenished and restored.
Which nutrients am I talking about? Amino acids and glucose. Which hormones? Cortisol and
insulin.
Amino acids and glucose: During and after training, your body feeds off amino acids to repair
muscle damage and offset fatigue. Specifcally, the three branched-chain amino acids: leucine,
isoleucine, and valine are most important. Glycogen is the stored form of glucose in your
muscles and it provides energy for your workouts. You need a fast-acting form of glucose (simple
carbohydrates) to fuel muscle contractions and replenish the glycogen that was lost.
Cortisol and insulin: Cortisol is a stress hormone that’s released by the adrenal glands – the
star-shaped glands that sit on top of your kidneys. After intense exercise, cortisol is elevated in
response to the workout. If it remains elevated, it can be counterproductive to recovery since it
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inhibits amino acids and glucose from entering the muscles. Therefore, it’s antagonist, insulin,
must be boosted to offset the negative effects of cortisol. This is accomplished by providing fast-
acting amino acids directly before and after the workouts, along with raisins to boost insulin and
replenish muscle glycogen. And simply taking 250 mg of Vitamin C before and after a workout can
minimize the negative effects of cortisol.
There’s one other meal that’s just as important as your workout nutrition: breakfast. Stacks of
research shows that people who eat breakfast are leaner and healthier. It’s the one meal that should
be easy to get right since we all wake up at home (well, unless it was your birthday last night). Of
course, the other parts of the day are important to your overall success. That’s why I’ll outline a daily
nutrition plan that’s easy to follow. All you need to do is focus on three things:
Protein: 1. Protein provides the building blocks (amino acids) to repair damaged muscle tissue.
Ìt also plays a signifcant role for increasing your metabolism since it requires more energy
during digestion than other, simpler food stuffs such as carbohydrates. The protein must
contain a complete amino acid profle since you never know when your body will need which
amino acids for growth, recovery, and protein synthesis.
Healthy fats: 2. The right kinds of fat will help your body burn more fat, even though that
might sound counterintuitive. Healthy fats also reduce infammation and minimize fat-storing
hormones. At the top of the list are the polyunsaturated omega-3's found in fsh and fsh oil.
Second are monounsaturated fats that keep cholesterol levels in check. The trans-fats found in
processed foods must be avoided at all costs since they’re linked with fat gain and disease.
Fiber: 3. There's nothing particularly sexy about fber. Most people equate it with that weird,
orange stuff your grandma drinks every morning before breakfast. However, fber is nature's
blood sugar stabilizer. This is important because it minimizes fat-storing hormones, controls
hunger, improves satiety, and keeps the pipes (if you know what I mean) running clean and
smooth.
Best of all, there’s no need to count calories. (Who wants to do that, anyway?) All you need to be
concerned with is getting the protein right. I’ll outline the protein content of the recommended foods in
this program. From there, everything else falls into place with my other guidelines.
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Now, in order to get your diet on track so you can start burning fat right away I need to make this plan
as easy to follow as possible. Counting calories, for most people, turns out to be a lesson in futility.
You can’t do it for long before you throw your hands in the air and order a large pizza with extra
cheese. A much more effective strategy is to eat foods that are naturally low in calories and high in
nutrients. Let me explain why that’s important.
When most people cut calories their metabolism slows down and goes into “survival mode,” a
physiological state where the body holds on to every spare ounce of fat because it thinks it’s starving.
This metabolic shift was necessary, and lifesaving, hundreds of years ago when your ancestors had
to hunt for food. These days, however, it’s a nuisance that can keep you from losing unwanted fat.
Body fat is nothing more than an energy reserve. As Marty Gallagher likes to say: think of body
fat as money in the bank. When work is slow you don’t start spending more money, you save it. Well,
this is how your body looks at stored fat. When nutritional needs aren’t met the body holds on to your
love handles because it doesn’t know when the next meal will come. That’s why it’s imperative to eat
nutrient-dense foods frequently (5-6 times per day) so the body doesn’t ever think it’s starving.
Second, nutrients are all those wonderful little chemicals that are stuffed into whole, unprocessed
foods such as fruits, vegetables, fsh, etc. Ìt's easy to tell people to just "eat less,¨ but that rarely
works. You see, most people don’t eat enough fruits, vegetables and lean proteins, so it’s likely
they're already defcient in key nutrients that boost their metabolism. When they cut calories, and
continue eating the same foods, they’re giving their body even fewer of these key nutrients such as
amino acids, omega-3s, vitamins, minerals, and phytochemicals (chemical compounds that occur
naturally in plants). You’ll never boost your metabolism by giving it fewer nutrients. However, eating
more calories doesn't ft well into a diet that's designed to burn fat. Therefore, your diet must consist
of foods that are loaded with nutrients, but short on calories.
Fruits and Vegetables
Which foods are highest in nutrients but lowest in calories? Fruits and vegetables. If you eat nothing
but fruits and vegetables all day long you’ll cover most of your nutritional needs. Although, you’d fall
short on amino acids since you wouldn’t be getting enough protein, and you’d miss out on all the
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benefts of healthy fats. That's why it's important to include additional protein and omega-3s in your
diet, on top of the fruits and vegetables. But I’m getting ahead of myself.
So, the frst step to getting your diet right is to start eating a serving of fresh fruit and/or vegetables
with breakfast, lunch and dinner. Vegetables are nearly impossible to screw up. Eat as much as you
want at your three main meals. Fruits, however, require a little strategy.
Research demonstrates that people who eat more calories earlier in the day are leaner and
healthier. Typically, people will skip breakfast, eat a little lunch, and then gorge at night because
they’re so darn hungry. The reason they’re hungry is because they didn’t give their body enough
nutrients earlier in the day. Breakfast should be your biggest meal of the day, lunch is second biggest,
dinner is smallest. This is the opposite of what most people do and they have the overhanging
waistline to prove it.
What does this have to do with fruit? Well, some fruits are higher in calories than others when you
consider a normal portion size. For example, a half-cup of raisins has 240 calories whereas a half-
cup of blueberries only has 40 calories. So in order to frontload calories each day, and avoid counting
calories, it’s best to know which fruits should be consumed earlier or later in the day. For breakfast
and lunch, consume any of the following fruits:
Apple
Orange
Banana
Pear
Peach
Grapes
Fresh pineapple
For dinner, stick to berries since they're high in nutrients and fber but low in calories. Here's the list to
choose from:
Blueberries
Raspberries
Strawberries
Blackberries
You’ll notice that I left raisins off the lists. The reason is because raisins are my ideal post-workout
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source of carbohydrates. The only time you’ll consume them is after a workout. Yes, they’re relatively
high in calories but they’re loaded with essential nutrients that will help your muscles recover.
Protein
So how much protein do you need? That's a loaded question that can ignite a fery discussion
between nutritionists, personal trainers, and registered dieticians. The purpose of this plan is not to
cover all the research pertaining to protein intake, but to tell you what works with my clients who are
professional athletes.
First, fgure out how much you want to weigh, and how lean you want to be. Let's say you're a
180-pound male with 22% body fat. Your goal is to weigh 165 pounds with 9% body fat. A little math
(165 x 0.9) tells us that you’ll have 149 pounds of lean body mass (everything in your body minus
body fat). I have my athletes consume 80-100% of that number in grams of protein per day. So I’m
talking about 119-149 grams of protein each day for a guy who wants to weigh 165 pounds with
9% body fat (149 pounds of lean body mass). This information is best for people who want specifc
numbers – they want to know exactly how much protein to eat each day. However, it’s not necessary
for most people to be this meticulous (remember, this is the formula I use for professional athletes).
It’s likely that you’re not a professional athlete, therefore, a healthy dose of protein for breakfast,
lunch and dinner, along with a few snacks will cover your protein requirements. In other words, you
can get away with eating less protein than a professional fghter who trains 3-4 hours per day.
Here are the best sources of protein to cover your needs:
Grass-fed beef
Free-range poultry
Wild fsh
Wild game
Whole eggs (egg whites and egg substitutes are acceptable)
Canadian bacon
Cheese/Cottage cheese
Beans
Nuts
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Cheese, yogurt and milk are options for those who aren’t lactose-intolerant. Cottage cheese and
natural cheese (the block you buy in the grocery store) typically give people the fewest problems
since they're easiest to digest. However, Ì've never seen any beneft in adding more dairy to a diet. Ì
suggest you avoid it, or at best, minimize it.
I’ve already hit you with enough numbers, and I told you that you won’t have to count calories, but
a little practice goes a long way with protein. At breakfast, lunch and dinner have a serving of protein
that's about the size of your palm, or a deck of cards. This tip works well for chicken, fsh and beef,
but not so well with eggs. Each whole egg contains about 7 grams of protein, each egg white has
around 4 grams. As a general rule, males should aim for 25-30 grams of protein for breakfast, lunch
and dinner. Females should shoot for 15-20 grams. It never hurts to go a little over, but try not to fall
short. The rest of your protein requirements will be made up with beans, nuts and whole grains.
What about protein powders? I’m not a fan of them, except when people have a really hard time
getting enough protein. The problem with protein powders is they can often cause more problems
than they solve: gas, bloating, indigestion, allergic reactions, etc. The best protein powder I’ve used is
Sun Warrior protein. This is a vegan protein made from brown rice that’s very easy to digest. You can
fnd it at www.sunwarrior.com
Whey and casein protein powders are currently popular, but many people eventually have
digestive problems when taking them ÷ especially on a regular basis. Ìf you like whey/casein proteins,
use them when necessary to fulfll your daily protein requirements but be sure to rotate the brands
you use with every container so you don’t develop an intolerance to any one brand.
The one time when I do like protein powders is directly after a workout. During the hour after you
fnish training your body is looking for amino acids to repair damaged muscle. Ìt's often diffcult for
people to consume whole food protein sources after a workout so protein powders solve the problem.
Research demonstrates that one scoop (about 20 grams) of protein powder after a workout is ideal
for most men and women.

Healthy Fats
The whole food protein sources Ì mentioned will cover most of your fat requirements. Wild fsh, nuts
and eggs for example, all contain healthy fats. However, fsh oil that contains omega-3 fats should be
supplemented in your diet because it's extremely diffcult to get enough of them.
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What can Ì say about fsh oil at this point? Ìt's simply one of the best investments you can make
to your overall health. Fish oil contains DHA and EPA, two important omega-3 fatty acids. EPA offers
many benefts, but DHA is the superstar. Ìf EPA is Scottie Pippen, DHA is Michael Jordan. Ìf Ì listed all
of the potential benefts that fsh oil offers you'd probably get bored to tears and cry out, "Okay, Ì get it,
fsh oil is good for me!¨
Research has shown that it improves the health of your brain, heart, joints, and eyes, for starters.
And it’s been shown to diminish the effects of depression, arthritis, cancer, and many nervous
system-related diseases.
But here's what's probably most important to you: Ì've been using fsh oil supplements with my
clients for the last seven years and every one of them has lost fat and felt better after taking them.
That’s reason enough, isn’t it?
Ì've lost count how many times people have told me they don't need fsh oil supplements because
they "eat fsh two or three times each week.¨ Trust me when Ì say it's not enough. Ìn this toxic day and
age of stress and nutrient-depleted foods, you need to supplement your diet with it.
The popularity of omega-3 supplements has caused many companies to claim their version
is better than all the rest. I don’t doubt that there are many good products out there, but I only
recommend products that I’ve used for years. Each version I recommend goes through a thorough
purifcation process and has very high concentrations of DHA. The following three brands have
served my clients well:
Carlson Very Finest Fish Oil Liquid: Ì've used this fsh oil more than any other over the years. The
only downside to liquid fsh oil is that it must be refrigerated after opening, and the entire bottle should
be consumed within a month. This is usually not a problem unless you go on vacation.
How much do you need?
Carlson Liquid Fish Oil
Body weight Serving size Servings per day
140 pounds or less 2 teaspoons two
Around 180 pounds 1 tablespoon two
220 pounds or more 1 tablespoon two
Liquid fsh oil works for most people, except those who travel a lot. For them, fsh oil capsules do the
trick. The two brands I’ve used most are Carlson’s Elite Omega-3 Gems and Biotest’s Flameout.
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Flameout capsules are an excellent source of DHA, and they contain a specifc form of conjugated
linoleic acid (CLA) that might help you lose more fat.
How much do you need?
Carlson Elite Omega-3 Gems
Body weight Serving size Servings per day
140 pounds or less 3 capsules two
Around 180 pounds 4 capsules two
220 pounds or more 4 capsules two
Biotest Flameout
Body weight Serving size Servings per day
140 pounds or less 3 capsules two
Around 180 pounds 4 capsules two
220 pounds or more 4 capsules two
Where to fnd them?
Products by Carlson and Nordic Naturals can be found at health food stores or Whole Foods.
www.carlsonlabs.com
Flameout can be purchased in the store link at www.tmuscle.com/free_online_store
I want to mention another great source of healthy fat: olive oil. Drizzle it on your salads and you’ll
improve your body and health. Lunch is typically the best time to get the extra calories from olive
oil. Remember, each day we want to frontload calories as much as possible so breakfast should be
largest, lunch is second largest (in terms of calories). Finally, as Dr. Johnny Bowden wrote in his
excellent book, The 150 Healthiest Foods, “all olive oil is not created equal.” Be sure to use extra
virgin olive oil on your salads.
Fiber
Fiber is often called “nature’s blood sugar stabilizer” since it slows the amount of glucose (sugar)
that dumps into your blood stream. This is important when eating for fat loss because insulin, the fat
storing hormone, is primarily active when blood glucose is high. When you keep blood glucose in the
low/normal range, you also keep insulin in check which, in turn, helps you burn more fat.
The second beneft to controlling blood glucose and insulin is that your energy levels remain
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constant. There are no swings from high to low like you get with foods that contain carbohydrates and
no fber. The third, and least appreciated, beneft of high fber foods coincides with gastrointestinal
(GI) health. You can’t have a healthy body unless your GI tract is healthy, too. Fiber provides
insurance that your digestive tract stays strong.
Even though fber is one of the most important nutrients to add to your diet you shouldn't load up
on too much fber too soon. Gas, bloating and an upset stomach can follow (just ask anyone who's
tested out a vegan diet for a day or two). Start adding a few fber-rich foods to your diet each day and
monitor how you feel. If everything seems to be going well (no pun indented), add another serving
a few days later. The ultimate goal is to work up to 30 grams of fber per day with a collection of
different foods from the list below. By doing so, you’ll eat less, control cravings, and you’ll look and
feel better than ever.
The following fber-rich foods rank at the top:
Lentils, red cooked: 15 grams per cup
Black beans, cooked: 15 grams per cup
Kidney beans, cooked: 13 grams per cup
Oats, rolled dry: 12 grams per cup
Quinoa: 10 grams per cup
Raspberries: 8 grams per cup
There’s another food that deserves special mention: Mila. This is a seed (Salvia hispanica L.) that my
clients use to boost their fber and nutrient intake. Ìt's favorless and can be mixed in a glass of water
or protein shake. Each scoop contains fve grams of fber and tons of other nutrients such as omega-
3s. Ìn fact, simply adding Mila to your diet can fulfll your omega-3 requirements (for those who have
an intolerance or allergy to fsh oil), while upping your fber and nutrient intake.
How much do you need?
Mila
Body weight Serving size Servings per day
140 pounds or less 1 scoop two
Around 180 pounds 1 scoop two
220 pounds or more 1 scoop two
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Where to fnd Mila?
Mila isn’t available in stores. You can get it by clicking here (www.athlete.lifemax.net)
I left as many foods off the list as I could have added. But for fat loss, total calories are important. You
don’t need to count calories but you also shouldn’t eat, say, a cup of macadamia nuts just to get 11
grams of fber. Ìf you do, you'll have to eat 950 calories' worth! So the above foods take into account:
fber, calories, and total nutrients.
These days it's easier than ever to add fber to your diet. Many companies make tortillas with extra
fber added. A simple meal such as chicken fajitas can transform into an excellent fat-burning meal
when you wrap them in high fber tortillas.
Ì'm not a huge fan of fber drinks like Metamucil because it makes more sense to get fber from
foods. The beneft of adding Mila, black beans and raspberries to your diet reaches far beyond fber ÷
they’re also loaded with other nutrients that support metabolic health. But if it’s your only option, use
them. When you’re on the go, I like Fiber Choice® tablets. Chew two before your meal and you’ll get
four grams of fber. Plus, the chewing process releases enzymes that will aid in digestion during your
meal. And best of all, you'll eat less since the fber will start to fll you up.
Before you make any dramatic changes to your diet, add fber-rich foods from the list above and
many things will invariably fall into place.
Starches (Complex Carbohydrates)
Speaking of fber, whole grains are a good source of it. You really can't go wrong with a bowl of
oatmeal in the morning. Quinoa, as I mentioned in the last section, is also another excellent source
of fber. When it comes to whole grains, oatmeal and quinoa rank at the top. With regard to bread,
the only kind worth eating is rye or Ezekiel brand. Many companies make high-fber tortillas, and this
makes life a lot easier. (Who doesn’t like a breakfast burrito?) Plus, I’m including yams and beans in
this section.
It’s important to eat starches (complex carbs) only at breakfast because they’ll add a healthy
dose of calories to your diet. Since breakfast is supposed to be your biggest meal of the day you can
include a bowl of oatmeal, quinoa, a tortilla or a few slices of rye bread with your eggs and fruit. At
this point it should be clear that it’s really hard to eat too many calories at breakfast. Whatever you eat
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will feed your metabolism and those calories will be long gone by the time you go to bed.
Snack on Branched Chain Amino Acids
What if I were to tell you that there’s a pill that can control your hunger, boost your energy, help you
recover faster, and maybe even increase your metabolism? And what if this special pill was all-natural
and didn’t contain any stimulants whatsoever? You’d be pretty stoked, right?
Well, there is such a pill: branched chain amino acids. Of the twenty or so amino acids, the
three essential forms that stand tall in body transformation are leucine, isoleucine and valine. This
supplement has been around for eons and it frst gained popularity in the bodybuilding community.
For reasons unbeknownst to me, they fell to the wayside. I guess it’s because they’re just not sexy
enough.
Make no mistake about it, BCAAs can work wonders if you take enough of them at the right times.
The two best times to derive all the benefts are around exercise (before and after) and between
meals.
Skipping meals can wreak havoc on your metabolism by upregulating fat-storing hormones
(cortisol, etc) that break down muscle tissue, not to mention the mind-numbing fatigue that follows.
BCAAs feed your body and brain the nutrients it needs to keep your body out that destructive state.
Ìt's easy to snack on a piece of fruit, but it's sometimes diffcult to fnd a snack with amino acids.
BCAAs help fll in the gaps by providing your body with three key amino acids when protein isn't
available. So an apple with a few BCAA tablets can serve as an excellent snack to control hunger and
keeep your neurotransmitters at their peak.
The trick is to fnd a company that makes BCAA tablets that are concentrated enough. Ì think the
reason many people don’t use them is because you need to take quite a few pills to get an effect.
Biotest makes the best version I’ve found. Each pill contains one-gram of BCAAs, and the cost is
affordable (around $30 for 250 tablets).
How much do you need?
Biotest BCAAs
Body weight Serving size Servings per day
140 pounds or less 3 tablets 1-3
Around 180 pounds 4 tablets 1-3
220 pounds or more 5 tablets 1-3
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The Most Underrated Supplement? Vitamin D3
Of all the latest supplements fghting for the title of the "hot new thing,¨ Ì can assure you that Vitamin
D3 will take the cake over the next few years. Ìs it warranted? Absolutely! Just like fsh oil gained
a ton of traction due to its impressive list of benefts, along with extensive research to back up the
claims, Vitamin D3 stands tall. Ìt could very well be the most important, and benefcial, supplement
you’ve ever taken.
First off, most people are defcient in Vitamin D. Ìt takes a healthy dose of sun - somewhere
around an hour - on a daily basis (without sunscreen) to have normal levels of it. Since people are
getting less sun than ever before, it’s no surprise that low blood levels of Vitamin D are the norm. In
fact, over the last 10 years I’ve never worked with a client who had adequate levels of Vitamin D.
Ok, so you get the gist that you’re probably low in it. But how will it help you? The list of research-
supported benefts is honestly mind-blowing, but Ì'll mention a few.
Normalizing your Vitamin D levels will boost your immune system, increase bone density, protect
against a host of diseases such as cancer and Alzheimer’s, and it’ll improve recovery, increase
performance, decrease insulin production, and promote weight loss. It really is the closest thing you’ll
fnd to a miracle supplement. But there's a catch: it's not easy to restore Vitamin D in your body.
My suggestion is to supplement your diet with around 4,000 IU of Vitamin D3 every day. It might
take months to get your blood levels back in the proper range, but it’s worth the trouble. Plus, it’s an
inexpensive supplement.
My clients use a liquid form of Vitamin D3 (D3 Serum) from Premier Research Labs. Each drop
(placed under the tongue) contains 2,200 IU of Vitamin D3. Take it twice per day with food. You can
fnd it at www.prlabs.com
At the very least, have your doctor check your blood levels of Vitamin D during your next check-up.
Yep, it’s that important.
What to Drink
Each day drink one-half ounce of water per pound of body weight whenever possible. So if you weigh
180 pounds you need 90 ounces of water per day. I know it’s not easy to drink a lot of water each day
so I understand why people often fall short, but adequate hydration is important for overall health and
it might boost your metabolism. Your urine should always be clear. If it’s not, you need to drink more
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water.
Ìf you need an energy boost, stick to green or white tea. Ìto En is a Japanese company that makes
excellent single serving teas without added sugar. You can fnd Ìto En at Whole Foods or by visiting
www.itoen.com. If tea doesn’t suit you, one cup of black coffee is allowed each day.
Workout Nutrition
Your nutrition directly before and after you train is essential to get right in order to keep your
performance up and help you recover more quickly. You’ll use BCAAs and 250 milligrams of vitamin
C 15 minutes before training. I’m also a fan of beta-alanine, an amino acid that allows you to work
harder without nausea. Beta-alanine, like any supplement, isn’t mandatory but it’s worked well for
my athletes over the years.Within 30 minutes of fnishing your workout you'll consume one scoop of
protein powder, raisins and more BCAA tablets. The following two tables show what you should take
before and after each Body of F.I.R.E workout.
How much do you need?
15 minutes before Training
Body weight BCAAs Vitamin C Beta-alanine (optional)
140 pounds or less 3 grams (3 Biotest tablets) 250mg 2 grams
Around 180 pounds 4 grams (4 Biotest tablets) 250mg 3 grams
220 pounds or more 5 grams (5 Biotest tablets) 250mg 3 grams

Within 30 minutes after Training
Body weight Protein powder Raisins BCAAs
140 pounds or less 20 grams (1 scoop) 1/4 cup 3 grams
Around 180 pounds 20 grams (1 scoop) 1/3 cup 4 grams
220 pounds or more 20 grams (1 scoop) 1/2 cup 5 grams
Putting it All Together
At this point I’ve given you a lot to, well, digest and I’m sure a sample diet would be helpful, right?
But before I get to that I must mention that telling you what to eat, and when, often leaves too much
room for error. Furthermore, there are so many variables between each person’s schedule, food
preferences, etc. that it’s virtually impossible for me to hit everything just right for you.
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The good news is the Body of F.I.R.E. diet works for everyone whether you’re male or female or
have 15 or 30 pounds to lose. Why? Because the basic nutritional strategy for fat loss doesn’t change
with gender or weight. The difference, though, is in serving size. A 140-pound person needs less
calories than someone who weighs 220 pounds, but I’ll get to those details in the following section.
The more options you have, the longer you’ll stick to a diet. I’ve found this to be unequivocally
true. You can’t eat eggs every morning, and you don’t need to. My clients often have grilled chicken,
cottage cheese, or canadian bacon as their protein source at breakfast. So instead of telling you
exact foods to eat at each meal, I’ve found that it’s more effective to give you multiple choices. For
example, instead of telling a 140-pound women to eat 2 whole eggs, 1/2 cup of oatmeal and 1 apple
for breakfast every morning, it makes more sense to outline a sample breakfast like this:
protein + starch + fruit.
This is the type of diet you’ll be following.
Body of F.I.R.E. Nutrition Plan
Breakfast Protein + Starch + Fruit + Fish oil
Mid-morning snack Shown in next section, based on body weight
Lunch Protein + Vegetable + Fruit
Mid-afternoon snack Shown in next section, based on body weight
Dinner Protein + Vegetable + Berries + Fish oil
Evening snack (optional) Shown in next section, based on body weight
In addition, on the days you train you’ll consume the pre- and post-workout nutrition that I outlined in
the last section. Since my workout nutrition is low in calories, it won’t take the place of a meal - it’ll be
added to the diet shown above. Your body needs a few extra calories on days you train in order to
help your muscles recover.
The portion sizes are based on body weight. As mentioned, a heavier person requires more
calories than a lighter person so the former has food choices with larger portions. This is the simplest
way to get your diet right without counting calories.
Just print out the page that corresponds to your body weight and you'll have a daily nutritional
guideline. I’ve chosen three weight ranges: 140, 180 and 220 pounds. Of course, you might not hit
any one of those perfectly.
Let’s say you weigh 160 pounds. For you, the diet for a 140-pound person is best. If you weigh
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©2010 Chad Waterbury LLC ©2010 Chad Waterbury LLC
205 pounds, choose the diet for a 180-pound person. In other words, choose the diet that’s under
your current body weight, unless you want to add a lot of muscle. If that’s the case, choose the diet
that’s above your current weight.
The following pages outline the diet you should follow. Then, I’ll show you a sample diet to ensure
that everything is perfectly clear. Finally, Ì'll fnish up by answering some frequently asked questions.
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©2010 Chad Waterbury LLC
NUTRITION LOG (140 POUNDS)
Breakfast Protein + Starch + Fruit + Fish oil (2 teaspoons of liquid or 3 capsules)
Mid-morning Snack
Lunch Protein + Vegetable + Fruit
Mid-afternoon Snack
Dinner Protein + Vegetable + Berries + Fish oil (2 teaspoons of liquid or 3 capsules)
Evening (optional) Snack
Workout (anytime) Pre: 3 BCAA tablets + 250mg vitamin C Post: 1 scoop protein powder + 1/4 cup raisins
+ 3 BCAA tablets
Protein (choose one) Starch (choose one) Fruit (choose one)
2 whole eggs 1/2 cup oatmeal 1/2 apple
1 whole egg plus 2 egg whites 1/3 cup quinoa fakes 1/2 banana
3 ounces grilled chicken 1 medium high-fber tortilla 1/2 pear
3 ounces lean beef 1/2 cup beans 1/2 orange
3 ounces wild fsh 1 small yam 1/2 peach
3 ounces seafood 1 slice rye bread 1/3 cup grapes
3 ounces wild game 1 slice Ezekiel bread 1/3 cup pineapple
4 ounces (1/3 cup) cottage cheese
Canadian bacon (15 grams protein)
Berries (choose one) Snacks (choose one) Vegetables
1/3 cup blueberries 1 ounce cheese plus 1 scoop Mila As much as you want (any variety)
1/2 cup blackberries 1/2 apple plus 1/2 scoop protein powder
1/2 cup raspberries 1/3 cup cottage cheese plus 1 scoop Mila
3/4 cup strawberries 1 tablespoon nut butter spread on celery stalks
Handful mixed nuts
1/2 scoop protein powder plus 1 scoop Mila
(mixed in water)
1 apple plus 3 BCAAs
NUTRITION LOG (What I Ate)
Breakfast
Mid-morning
Lunch
Mid-afternoon
Dinner
Evening (optional)
Workout (anytime)
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©2010 Chad Waterbury LLC ©2010 Chad Waterbury LLC
NUTRITION LOG (180 POUNDS)
Breakfast Protein + Starch + Fruit + Fish oil (1 tablespoon of liquid or 4 capsules)
Mid-morning Snack
Lunch Protein + Vegetable + Fruit
Mid-afternoon Snack
Dinner Protein + Vegetable + Berries + Fish oil (1 tablespoon of liquid or 4 capsules)
Evening (optional) Snack
Workout (anytime) Pre: 4 BCAA tablets + 250mg vitamin C Post: 1 scoop protein powder + 1/3 cup raisins
Protein (choose one) Starch (choose one) Fruit (choose one)
3 whole eggs 3/4 cup oatmeal apple
2 whole eggs plus 2 egg whites 1/2 cup quinoa fakes banana
4 ounces grilled chicken 1 large high-fber tortilla pear
4 ounces lean beef 3/4 cup beans orange
4 ounces wild fsh 1 medium yam peach
4 ounces seafood 2 slices rye bread 2/3 cup grapes
4 ounces wild game 2 slices Ezekiel bread 2/3 cup pineapple
6 ounces (1/2 cup) cottage cheese
Canadian bacon (20 grams protein)
Berries (choose one) Snacks (choose one) Vegetables
1/2 cup blueberries 2 ounces cheese plus 1 scoop Mila As much as you want (any variety)
3/4 cup blackberries 1 apple plus 1/2 scoop protein powder
3/4 cup raspberries 2/3 cup cottage cheese plus 1 scoop Mila
1 cup strawberries 1 1/2 tablespoons nut butter
spread on celery stalks
Handful mixed nuts
1 scoop protein powder plus 1 scoop Mila
(mixed in water)
1 apple plus 4 BCAAs
NUTRITION LOG (What I Ate)
Breakfast
Mid-morning
Lunch
Mid-afternoon
Dinner
Evening (optional)
Workout (anytime)
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©2010 Chad Waterbury LLC
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NUTRITION LOG (220 POUNDS)
Breakfast Protein + Starch + Fruit + Fish oil (1 tablespoon of liquid or 4 capsules)
Mid-morning Snack
Lunch Protein + Vegetable + Fruit
Mid-afternoon Snack
Dinner Protein + Vegetable + Berries + Fish oil (1 tablespoon of liquid or 4 capsules)
Evening (optional) Snack
Workout (anytime) Pre: 5 BCAAs + 250mg vitamin C Post: 1 scoop protein powder + 1/2 cup raisins + 5
BCAA tablets
Protein (choose one) Starch (choose one) Fruit (choose one)
3 whole eggs 1 cup oatmeal apple
2 whole eggs plus 2 egg whites 3/4 cup quinoa fakes banana
5 ounces grilled chicken 1 large high-fber tortilla pear
5 ounces lean beef 1 cup beans orange
5 ounces wild fsh 1 large yam peach
5 ounces seafood 2 slices rye bread 1 cup grapes
5 ounces wild game 2 slices Ezekiel bread 1 cup pineapple
8 ounces (3/4 cup) cottage cheese
Canadian bacon (25 grams of protein)
Berries (choose one) Snacks (choose one) Vegetables
2/3 cup blueberries 2 ounces cheese plus 1 scoop Mila As much as you want (any variety)
1 cup blackberries 1 apple plus 1/2 scoop protein powder
1 cup raspberries 1 cup cottage cheese plus 1 scoop Mila
1 1/4 cup strawberries 2 tablespoons nut butter
spread on celery stalks
Handful mixed nuts
1 scoop protein powder plus 1 scoop Mila
(mixed in water)
1 apple plus 5 BCAAs
NUTRITION LOG (What I Ate)
Breakfast
Mid-morning
Lunch
Mid-afternoon
Dinner
Evening (optional)
Workout (anytime)
©2010 Chad Waterbury LLC ©2010 Chad Waterbury LLC
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Sample Diets
As mentioned, I’m not a big fan of sample diets. Up to this point I’ve given you all the nutrition
principles that you can apply to your own specifc situation, but Ì understand that it's sometimes
necessary to give as many examples as possible. That way there’ll be little room for error once you
put this plan in motion. With that in mind, here are three sample diets.
SAMPLE DIET (140 POUNDS)
Breakfast 2 whole eggs mixed with 1/2 cup black beans + 1/3 cup pineapple + 2 teaspoons fsh oil
Mid-morning 1 ounce cheese + 1 scoop Mila mixed in water
Lunch 3 ounces salmon + spinach salad topped with veggies, drizzled with olive oil + 1/3 cup
grapes
Mid-afternoon Handful mixed nuts
Workout (5 p.m.) Pre: 3 BCAA tablets + 250mg vitamin C Post: 1 scoop protein powder + 1/4 cup raisins
+ 3 BCAA tablets
Dinner 3 ounces beef + steamed veggies + 1/2 cup blackberries + 2 teaspoons fsh oil
Evening (optional) 1/2 scoop protein powder mixed with 1 scoop Mila
Notes: was hungry in afternoon so I took 3 BCAA tablets with a full glass of water.
SAMPLE DIET (180 POUNDS)
Workout (6 a.m.) Pre: 4 BCAAs tablets + 250mg vitamin C Post: 1 scoop protein powder + 1/3 cup raisins
+ 4 BCAA tablets
Breakfast 4 ounces chicken wrapped in tortilla + 1 orange + 4 fsh oil capsules
Mid-morning 2/3 cup cottage cheese + 1 scoop Mila mixed in water
Lunch 4 ounces grilled shrimp + steamed asparagus + 1 banana
Mid-afternoon 1 1/2 tablespoons almond butter spread on 3 celery stalks
Dinner 4 ounces buffalo + steamed veggies + 1 cup strawberries + 1 tablespoon fsh oil
Evening (optional) 2 ounces cheese + 1 scoop Mila mixed in water
Notes: was hungry in morning and afternoon so I took 4 BCAA tablets with a full glass of water.
SAMPLE DIET (220 POUNDS)
Breakfast 3 whole eggs scrambled with 1 cup black beans and wrapped in tortilla + 1 banana + 1
tablespoon fsh oil
Mid-morning 2 tablespoons nut butter spread on 4 celery stalks
Lunch 5 ounces of chicken + spinach salad topped with veggies and drizzled with olive oil + 1
orange
Workout (2 p.m.) Pre: 5 BCAA tablets + 250mg vitamin C Post: 1 scoop protein powder + 1/2 cup raisins
+ 5 BCAA tablets
Mid-afternoon 2 ounces cheese + 1 scoop Mila mixed in water
Dinner 5 ounces salmon + steamed veggies + 1 cup raspberries + 4 fsh oil capsules
Evening (optional) 1 cup cottage cheese + 1 scoop Mila mixed in water
©2010 Chad Waterbury LLC
Frequently Asked Questions
This diet seems like a lot of food. Is that good for fat loss?
The amount of calories on this plan is relatively low, especially on an intense exercise program. It
seems like a lot of eating because I designed the plan with 3 meals and 3 snacks per day. However,
your main goal should be to get breakfast, lunch and dinner right. Combine that with a few snacks
and the pre/post workout nutrition and you'll cover most of your bases. An evening snack is always
optional.
How important are the supplements because I’m on a budget?
If you can only choose one supplement, choose Mila. That’s because it contains a healthy dose of:
omega-3s, fber, antioxidants and minerals. Ìf supplements absolutely aren't an option you'll still get
results on this eating plan.
Sometimes it’s really hard for me to remember to eat between meals, and sometimes I’m not hungry.
Should I still eat?
Yes, the goal is to feed your body frequently in order to boost your metabolism. But I understand that
it’s not always easy to eat. BCAAs become handy because you can pop a few with a glass of water
when you’re on the run. Mila is also easy to use and it does a great job of staving off hunger pangs.
There seems to be a lot of BCAAs on this nutrition plan. Can I take too many?
You can take too much of anything. However, BCAAs are natural amino acids that your body uses
a lot of while exercising, and to recover from exercise. As long as you stick to the guidelines on this
plan you won’t have to worry. Although, it’s always a good idea to consult your physician if you have
any concerns.
Shouldn’t I be concerned with the fat or cholesterol in meat and cheese?
This diet consists of many fresh fruits, vegetables and heart-healthy omega-3s that have been shown
to improve heart health. Cholesterol is necessary for life and most of the research that demonstrated
a link between cholesterol in natural foods and heart disease has been debunked by top nutritionists.
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I don’t need to lose fat. How can I adjust the diet to gain more muscle?
When the goal is to gain lean, muscle weight the solution is not necessarily with more protein or
fat. You probably need more complex carbohydrates. For dinner, have a starch instead of berries;
for your post-workout feeding, double the recommended serving size of raisins. These two simple
modifcations will boost your intake of complex carbohydrates - perfect for adding muscle without fat,
when you do everything else that’s outlined in this plan.
Where can I fnd your other books?
You can purchase Huge in a Hurry by Rodale Publishing on www.amazon.com. My other book,
Muscle Revolution, can be purchased through my site at www.chadwaterbury.com
Recommended Reading for Nutrition Info:
The 150 Healthiest Foods on Earth by Johnny Bowden
In Defense of Food by Michael Pollan
The Enzyme Factor by Hiromi Shinya
The Paleo Diet by Loren Cordain and Joe Friel

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