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Rules of Metabolism:

1.  Always eat within 1 hour of getting out of bed

2.  Eat 5-6 small meals every 2.5 – 3 hours

3.  Workout 3-4 hours per week:  30 min cardio/30 minute weights

4.  Consistency and Duration are key elements to weight-loss

5.  Plan to be successful and you will be successful

6.  Get to know the “3-headed Monster”:

Nutrition, Weight Training and Cardio

As soon as you roll out of bed take 2 Mandura Trim capsules

Meal #1 (within 1 hr of getting out of bed, choose one of following):

• 2 egg whites and 1 whole egg with ½ grapefruit

• ½ cup nonfat cottage cheese with kiwi

*follow breakfast with one 2 oz. shot of Mandura

Meal #2 (2.5 – 3 hrs. later)  – Choose one of the following:

• Yogurt (less than 10 grams of sugar)

• ½ cup nonfat cottage cheese

• 1 serving of raw almonds

• 1 string cheese

• Apple (medium)

Meal #3 (2.5 – 3 hrs later, Lunch)

** ½ hour before lunch take 2 Mandura Trim capsules

• 4-6 oz of lean meats, chicken, fish, turkey, etc

Serve with unlimited greens (i.e.: salad, green beans, asparagus, broccoli,                                                                                                green peppers, and cucumbers)

• Use olive oil & balsamic type dressings on your salad

*Follow Lunch with one 2 oz shot Mandura

Meal #4 (2.5 – 3 hrs later)
Choose one of the following:

• Yogurt (less than 10 grams of sugar)

• ½ cup nonfat cottage cheese

• 1 serving of raw almonds

• 1 string cheese

• Apple (medium)

Meal #5 (2.5 – 3 hrs later, Dinner)

• 4-6 oz of lean meats, chicken, fish, turkey, etc

Serve with unlimited green (i.e.: salad, green beans, asparagus, broccoli,

Green peppers and cucumbers)

• Use olive oil & balsamic type dressings on your salad

Meal # 6 (evening snack)
Choose one of the following:

• Yogurt (less than 10 grams of sugar)

• ½ cup nonfat cottage cheese

• 1 serving of raw almonds

• 1 string cheese

• Apple (medium)

* Before bed, take 2 Mandura Trim capsules

Follow this plan for 2 weeks then treat yourself to a cheat meal on the weekend (after 2 weeks). If you want to lose more weight continue on the plan for 6 days with the 7th day a little more relaxed. For maintenance, add 2 fruits a day if you’d like.  Remember; always limit white flour/carbs in your diet at all times.