8 Week Pre-Summer Body Nutrition Plan

8 Week Before Summer Body

To start this program it begins in the kitchen. Now we won’t be counting calories in this program. I don’t want to complicate things. Instead you will be measuring your portions and sticking with the same small portions. For the meat and carb portion I recommend about a fist full, which is about a 200g of meat and a cup of whole grain pasta. I want you to be eating about every 3hours which will equal about 5-6 meals a day. I recommend buying plastic Tupperware so you can prepare most of your meals at the beginning of the week, because it can be time consuming. I also recommend all organic products if possible, but I know it can break the bank for some.


  • Fish
  • Poultry
  • Steak / Lean Ground Beef
  • Egg Whites
  • Protein Power                                               


  • Whole Grain Pasta
  • Whole Grain Rice
  • Oats/ Oatmeal
  • Ezekiel Whole Grain Bread

Natural Fats

  • Olive Oil (Use to cook the meats)
  • The Natural Fats from the Fish and Steak


  • Broccoli
  • Carrots
  • Mushrooms
  • Bell peppers
  • Salads (Lite Dressings!!, 1/2 table spoon or none at all!!)
  • Any Vegetable you prefer. Try to choose Organic fresh vegetables over canned


  • I recommend taking a multivitamin ,but only if it derived from whole foods. Stay away from the one-a-days and cheap brands.


  • Water!!!! I want you to be consuming a gallon of water everyday.
  • I don’t mind if you consume a little G2 Gatorade, but dilute one G2 with water into two bottles to limit sugar intake.
  • Green tea (no Sugar)
  • Coffee (no Sugar)


  • Alcohol of any kind, especially NO BEER!!! Its empty calories we do not need
  • Refined Carbs and Sugars
  • Hydrogenated Anything!


  • Creatine. This will give you extra energy to gain muscle and loose fat with faster results.
  • Track Progress
  • Take a picture of your physique on day one
  • Weigh yourself
  • Log your workout session ever day.  What exercise? How much weight?, How many reps