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Your recommended daily intake of water is ounces (one half of your ideal body weight).





Your recommended protein intake is grams (see Figure 1). This will be essential in helping
you get to and maintain your ideal body composition.
Protein is the building block of muscle. Next to water, it is the most plentiful substance in the body.
Protein is used for tissue growth and repair as well as a host of other biochemical processes. During
digestion, protein is broken down into its smaller components, called amino acids. There are 22
amino acids known to be vital to the human body. Of these, nine are labeled as essential amino
acids because they cannot be manufactured in the body by using other amino acids. Essential amino
acids must come from your diet. Because your body cant store protein as protein, a new supply must
be taken in daily. Just like any other food source, too much of a good thing can be bad. The average
person can only break down 30-40 grams of protein in a 2 hour time period. Additional protein
consumed will be converted to fat. It is best to eat more frequent smaller meals than the traditional
three large meals per day.
PROTEIN SOURCES
Most animal proteins, including eggs, meats, fsh, poultry and dairy products contain reasonable
amounts of all nine essential amino acids. When single grain legumes or vegetables are eaten alone,
the body cannot take advantage of its protein; therefore these foods are considered incomplete
proteins. However, by eating combinations of these vegetarian based proteins, you can make up for
their defciencies and create a complete protein. These food combinations are called complementary
proteins.
Keep in mind that many of the best protein sources are also sources of fat. Beef, eggs and dairy all
contain signifcant amounts of fat and cholesterol. Choose wisely. Foods like egg whites, fsh, chicken
breast and buffalo are all very lean and great sources of protein. When choosing dairy products, stick
with skim or 1% milk and low fat yogurts or cottage cheese.
FIGURE1. DETERMINING YOUR PROTEIN INTAKE
Use the following formula to determine your daily protein needs:
Ideal Body Weight in pounds x Physical Activity Level (see below) = Daily Protein Requirement.
Level Physical Activity:
.5 Sedentary lifestyle
.6 Light walking, jogging or ftness training
.7 Sports participation or moderate training three times per week
.8 Moderate daily weight and or cardiovascular training
.9 Heavy daily weight training
1.0 Heavy daily weight training plus sports participation
For a quick reference, use the following chart.
.5 .6 .7 .8 .9 1.0
100 50 60 70 80 90 100
110 55 66 77 88 99 110
120 60 72 84 96 108 120
130 65 78 91 104 117 130
140 70 84 98 112 126 140
150 75 90 105 120 135 150
160 80 96 112 128 144 160
170 85 102 119 136 153 170
180 90 108 126 144 162 180
190 95 114 133 152 171 190
200 100 120 140 160 180 200
210 105 126 147 168 189 210
220 110 132 154 176 198 220
230 115 138 161 184 207 230
240 120 144 168 192 216 240
250 125 150 175 200 225 250
260 130 156 182 208 234 260
270 135 162 189 216 243 270
280 140 168 196 224 252 280
All materials P.N. Enterprises 2006. All rights reserved.
Before starting any exercise or eating plan, you should see your doctor.
Peter Nielsen is providing exercise, nutritional, motivational and educational materials to help maintain a healthy lifestyle.
Peter Nielsen is not affliated with the laser therapy clinical research trials.
Diet for Female
Weight Loss
OptiOn 1 OptiOn 2
4 Egg White Omelet with Vegetables 1 Cup Dry Oatmeal (cooked with water or
milk) or other whole grain cereal
(i.e. Wheaties, Total, Shredded Wheat, etc.)
1/2 Cup Juice (orange, apple, grape, etc.) 1 Cup Skim Milk
Meal 1
Meal 2
OptiOn 1 OptiOn 2
4 oz. Lean Protein
(chicken or turkey breast, tuna, white fsh)
1 Can Tuna (water packed)
1 Tossed Salad (approximately 2 Cups) 1 Tbs. Fat Free Mayo or Miracle Whip
1 Tbs. Fat Free Dressing 2 Cups Raw Vegetables
1 Tbs. Fat Free Dressing
Meal 3
Meal 4
OptiOn 1 OptiOn 2 OptiOn 3
1 Low-Fat Yogurt 1 Cup Low-Fat Cottage Cheese 1 Protein Shake
OptiOn 1 OptiOn 2 OptiOn 3 OptiOn 4
1/4 Cup Nuts
(Almonds, Walnuts,
Pistachios)
1 Protein Shake
(less than 5 grams
of carbs)
2 Cups Raw
Vegetables
1 Cup Low Fat Cottage Cheese
Meal 5
OptiOn 1 OptiOn 2 OptiOn 3 OptiOn 4
Protein Shake
(low-carb variety)
Low Carb Protein Bar Sugar Free Jello 1 Tbs. Peanut Butter
Meal 6 (OptiOnal)
4 oz. Lean Protein (chicken or turkey breast, tuna, white fsh)
1 Tossed Salad (approximately 2 Cups) or Spinach Salad
1 Tbs. Dressing
Steamed Vegetables (No corn, potatoes or carrots)
OptiOn 1




Try to drink at least 1/2
of your ideal body weight
in fuid ounces of water
daily.
Try to eliminate any
starchy carbs (bread,
pasta, rice, corn,
potatoes, etc.) after 4 PM.
Try to space meals
approx. 2.5-3.5 hours
apart.

OptiOn 1 OptiOn 2
6 Egg White Omelet with Vegetables 1 Cup Dry Oatmeal (cooked with water or
milk) or other whole grain cereal
(i.e. Wheaties, Total, Shredded Wheat, etc.)
1/2 Cup Juice (orange, apple, grape, etc.) 1 Cup Skim Milk
OptiOn 1 OptiOn 2 OptiOn 3
1 Low-Fat Yogurt 1 Cup Low-Fat Cottage Cheese 1 Protein Shake
OptiOn 1 OptiOn 2
6 oz. Lean Protein
(chicken or turkey breast, tuna, white fsh)
1 Can Tuna (water packed)
1 Tossed Salad (approximately 2 Cups) 1 Tbs. Fat Free Mayo or Miracle Whip
1 Tbs. Fat Free Dressing
2 Cups Raw Vegetables (Broccoli, Caulifower,
Celery, etc.)
1 Tbs. Fat Free Dressing
OptiOn 1 OptiOn 2 OptiOn 3
1/4 Cup Nuts
(Almonds, Walnuts,
Pistachios)
1 Protein Shake (low-carb)
(less than 5 grams of carbs)
2 Cups Raw Vegetables
OptiOn 1 OptiOn 2 OptiOn 3 OptiOn 4
Protein Shake
(low-carb)
Low Carb Protein Bar Sugar Free Jello 1 Tbs. Peanut Butter
6 oz. Lean Protein (chicken or turkey breast, tuna, white fsh)
1 Tossed Salad (approximately 2 Cups) or Spinach Salad
1 Tbs. Dressing
Steamed Vegetables (No corn, potatoes or carrots)
All materials P.N. Enterprises 2006. All rights reserved.
Before starting any exercise or eating plan, you should see your doctor.
Peter Nielsen is providing exercise, nutritional, motivational and educational materials to help maintain a healthy lifestyle.
Peter Nielsen is not affliated with the laser therapy clinical research trials.
BEFORE BEGINNING ANY EXERCISE PROGRAM, PLEASE CONSULT YOUR PHYSICIAN
While nutrition is paramount in achieving an ideal body composition, exercise is every bit as
important in helping you reach and maintain your goals. When designing an exercise program,
there are three components that need to be addressed: cardiovascular exercise, resistance training
and stretching. No ftness program is complete without all of these vital parts.
CARDIOVASCULAR EXERCISE
Cardiovascular exercise burns calories and elevates the metabolism for 12-24 hours or more
after the session is over. Cardiovascular exercise requires keeping the heart rate elevated for
an extended period of time. The best way to do this is through repetitive activities like walking,
jogging, cycling or through many of the various exercise machines like the elliptical trainer or
stepper. Use the F.I.T. (Frequency, Intensity, Time) principle to determine what is best for you.
Frequency Intensity Time
You should try to do cardio
at least 3-5 times each week.
You should strive to maintain
a target heart rate between
70% and 80% of your
maximum heart rate.
Use the formula below
to determine your range.
Each of your cardiovascular
workouts should last for
30 to 60 minutes or more.









How to take your pulse
1. Place the tips of your index and middle fngers on the palm side of your other wrist, below the
base of the thumb. Or, place the tips of your index and second fngers on your lower neck, on
either side of your windpipe. (See the illustrations below.)
2. Press lightly with your fngers until you feel the blood pulsing beneath your fngers. You might
need to move your fngers around slightly up or down until you feel the pulsing.
3. Use a watch or a clock with a second hand.
4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse)
per minute.




Chest
Incline Dumbell
Press
Chest Machine
Fly
3 Sets
12-15 Reps
BaCk
1 Arm Dumbell
Rows
Laying Incline
Bench Row
3 Sets
12-15 Reps
triCeps
Laying Dumbell
Extensions
Bench Dips
2 Sets
12-15 Reps
shoulders
Dumbell
Shoulder Press
Dumbell
Side/Front Raises
2 Sets
12-15 Reps
legs
Leg Extension
Leg Curls
Lunges
3 Sets
15-20 Reps
BiCeps
Dumbell
Preacher Curls
Dumbell
Hammer Curls
2 Sets
12-15 Reps
Note: Exercise is a physical activity hat has potential physical risk. Peter, his staff, and Freedom Laser Therapy, are
not responsible for an injury hat could occur from exercise.