Rex Walters Adjustment 1

Please incorporate 3 40 mins Low Intensity Cardio a week. If you can do it first thing in the
morning on an empty stomach even better. This is not meant to kill you just get a light sweat.

Meal 1:
10oz of Egg Whites
1 cup oatmeal (precooked size)
1/2 cup berries (20g of carbs)
1tbsp Peanut/Almond Butter
Vitamin C Tab 500mg, Magnesium, Zinc, and B12 Supplement

Meal 2:
1 scoop whey
5 rice cakes (popcorn, white cheddar, or salted can be substituted)

Meal 3:
8oz Lean Beef (8g or less fat per serving)
8oz potatoes (40g of carbs)
1 servings of any green vegetable

Meal 4:
1 scoop whey
5 rice cakes (popcorn, white cheddar, or salted can be substituted)

Meal 5: (dinner/ post training)

8oz white fish, chicken or very clean turkey
1 cup of white rice (40g of carbs)
1 serving vegetables (on off days)
1/2 tbsp. coconut oil

Meal 6: IMMEDIATELY following training on off days any time you are just starving or add it
to one of the meals. 1 scoop whey

Total Protein: 240g on off day and 240g on training days Carbs: 250g on off days 300g on
training days Fat: 50g

On training days during training you need 50g Waxy Maize, Vitargo, OR HBCD (NOT ALL 3)
mixed with 10-20g of BCAAs. If can't afford this Gatorade is fine but it will bloat you some. If
you get the unflavored kind mix in PowerAde zero. You can also add 20g of PeptoPro to the mix
if you have the extra cash.

All carb sources of carbs at the meal times can be substituted with Rice, Rice Cakes, White
Potatoes, Sweet Potatoes, Beans (3 times a week), or Ezekiel Bread (3 times a week tops). Just
use the nutrition label to make sure you hit the same number of carbs/fat per meal that you would
using what is listed DO NOT DEVIATE FROM THIS LIST HOWEVER. For example your
meals listed rice you can use any kind of rice you want or substitute sweet potatoes at one and
white potatoes at another to keep you from becoming bored.

Proteins sources need to stay essentially the same and are listed where they are for a reason.

Drink 1 gallon Fresh Brewed Green Tea (You make it yourself not store bought). If you just
won’t do it then water is fine but, the green tea will help keep you cleaned out, metabolism going
and little energy kick. Can have Diet Sodas in moderation AFTER all your main fluids are done
for the day.

Use as much salt and sodium as you want to season your food. Mrs. Dash, Salt, garlic, Onion,
Soy Sauce, Sugar Free Ketchup, Low sugar Steak Sauces, low sugar BBQ Sauce, Mustards,
Vinegar and Hot Sauces.

Use butter flavored no stick spray for a little added taste to your meats really does help I highly
suggest you look up Walden Farms products. The chocolate, strawberry and maple syrup will
make you a very happy guy.

Use sweet n low or whatever to make meals better. Don’t be afraid to be creative. Like breakfast
I often throw everything in a blender and then make pancakes topped with the peanut butter and
Walden farms maple syrup. This is only as boring and bland as you let it be.

Once a week you get basically a meal to eat whatever you want. Do not be an idiot and eat the
worst things you can think of and binge on it for hours till you are wanting to puke but, eat what
you want. Something to reward yourself for doing what you were supposed to.

I need weekly updates on weight and simple front and progress picture taken in the same place,
same lighting, and on same day of the week at the time of the day. I suggest doing it the day of
but, BEFORE you have your cheat meals. That way we have a full 7 days un-skewed.
Update 2 Nov 16

Please incorporate 3 40 mins Low Intensity Cardio a week. If you can do it first thing in the
morning on an empty stomach even better. This is not meant to kill you just get a light sweat.

Rex Walters Adjustment 3

Meal 1: You can throw all this in a shake if it is easier for you. Get the cartons of Egg Whites
will make it much easier prep. Throw all this in a blender and go. 12oz of Egg Whites (I get the
pasteurized EGG WHITES so I can just mix in shake) 1/2 cup oatmeal(precooked size) 1/2 cup
berries (20g of carbs) Vitamin C Tab 500mg Magnesium, Zinc, and B12 Supplement

Meal 2 1 scoop whey 4 rice cakes (popcorn, white cheddar, or salted these can be substituted but
put them here do to ease and convenience.

Meal 3: 8oz Lean Beef (8g or less fat per serving) 6oz potatoes (30g of carbs) 1 servings of any
green vegetable

Meal 4- same as meal 2

Meal 5: dinner/ post training 8oz white fish, chicken or very clean turkey 1/2 cup of white rice
(20g of carbs) bump to 1 cup on training days. 1 serving vegetables (on off days) 1/2 tbsp.
coconut oil

Meal 6: IMMEDIATELY following training on off days any time you are just starving or add it
to one of the meals. 1 scoop whey

Total Protein: 240g on off day and 240g on training days Carbs: 200g on off days 260g on
training days Fat: 41g

On training days during training you need 50g Waxy Maze, Vitargo, OR HBCD (NOT ALL 3)
mixed with 10-20g of BCAAs. If can't afford this Gatorade is fine but it will bloat you some. If
you get the unflavored kind mix in PowerAde zero. You can also add 20g of PeptoPro to the mix
if you have the extra cash.

All carb sources of carbs at the meal times can be substituted with Rice, Rice Cakes, White
Potatoes, Sweet Potatoes, Beans (3 times a week), Ezekiel Bread (3 times a week tops). Just use
the nutrition label to make sure you hit the same number of carbs/fat per meal that you would
using what is listed DO NOT DEVIATE FROM THIS LIST HOWEVER. For example your
meals listed rice you can use any kind of rice you want or substitute sweet potatoes at one and
white potatoes at another to keep you from becoming bored.

Proteins sources need to stay essentially the same and are listed where they are for a reason.

Drink 1 gallon Fresh Brewed Green Tea (You make it yourself not store bought). If you just
won’t do it then water is fine but, the green tea will help keep you cleaned out, metabolism going
and little energy kick. Can have Diet Sodas in moderation AFTER all your main fluids are done
for the day.

Use as much salt and sodium as you want to season your food. Mrs. Dash, Salt, garlic, Onion,
Soy Sauce, Sugar Free Ketchup, Low sugar Steak Sauces, low sugar BBQ Sauce, Mustards,
Vinegar and Hot Sauces. Use butter flavored no stick spray for a little added taste to your meats
really does help I highly suggest you look up Walden Farms products. The chocolate, strawberry
and maple syrup will make you a very happy guy. Use sweet n low or whatever the such to make
meals better.

Don’t be afraid to be creative. Like breakfast I often throw everything in a blender and then
make pancakes topped with the peanut butter and Walden farms maple syrup. This is only as
boring and bland as you let it be.

Once a week you get basically a meal to eat whatever you want. Do not be an idiot and eat the
worst things you can think of and binge on it for hours till you are wanting to puke but, eat what
you want. Something to reward yourself for doing what you were supposed to.

I need weekly updates on weight and simple front and progress picture taken in the same place,
same lighting, and on same day of the week at the time of the day. I suggest doing it the day of
but, BEFORE you have your cheat meals. That way we have a full 7 un-skewed