Step 1 of 5 to Dieting- Base Metabolic Rate (BMR)
To start we have to find out how many calories a day your body requires. On average if you 150lbs your body requires 1500 calories to maintain itself (which varies  based on body type and daily routines).  Weight loss is based on calorie intake vs. calorie exhaustion.  If you take in 2500 calories a day for a week and only burn 2000 then 500 calories get stored as fat which will add about 1lb of fat. However, if you take in 1500 calories for a week and your body requires 2000 to maintain you will about lose 1lb of fat a week. To figure this complete step one in the DIET PLANNER program downloadable at the bottom of this article.

Base Metabolic Rate Formula-

Men : BMR (Basal Metabolic Rate) = 66 +
(6.23 x weight in pounds) + (12.7 x height in inches) -
(6.8 x age in year) = x activity factor

Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Mod. active = BMR X 1.55
Very active = BMR X 1.725
Extr. active = BMR X 1.9

(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170

Word of advice:  Don't be discouraged by losing strength, it will happen graduallly until you reach your goal.

Step 2 to Dieting-  Your Grocery List

PROTEINS
POULTRY-

• Chicken- Roasted, Smoked, Baked- high content of estrogen. Requires a combination of garlic and broccoli to block and counter act estrogen levels.  THE FEAST , SUPERCHARGED or BEYOUND BERRIES is a perfect counter measure
• Eggs- Fast acting, high in protein- whites used mostly to avoid fat and cholesterol, occasional yoke 3 to 1 ratio
• Turkey- Roasted, Smoked, Baked or Ground 93/7 or better- Lean but high in tryptophan which can cause drowsiness and sleepiness

FISH- Great source for Omega 3,6,9 fatty acids but a Mercury Content

• Tuna- Ahi, Albacore, Yellow tail
• Salmon- high in protein and healthy fats
• Halibut- Lean but expensive
• Tilapia- Lean, growing in popularity
• Shellfish- Shrimp, Crab, Lobster, best pure source for protein  but low in healthy fats

RED MEAT- Best source for Night time Protein, highest immunity building protein, best fat burning protein, best source for replenishing Creatine, Glutamine,  Lysine,  best muscle building and recovery protein.  High in cholesterol , requires FEAST and BEYOUND BERRIES and antioxidants to counter act effects

• Lean Steak Cuts- Top round, bottom round, sirloins, angus beef
• Lean Ground Beef- 90/10 or lower fat content, angus beef

DAIRY-

• Cottage Cheese, Cheese, Milk, and Yogurt- Low or no fat only- full of digestive enzymes

PROTEIN SUPPLEMENTS-Whey -pre, post workout or morning

• Whey -pre, post workout or morning.Whey is fast acting (40min peak after consumption)
• Egg White -morning
• SOY- afternoon, Soy is medium processing (higher fat burning properties then Whey or Egg White)         
• Casein- nighttime, slow processing (peaks in 3 hours with little energy and high   fat burning capabilities)  Casein has been proven to increase the size in all cells, including existing cancer cells in Humans. It requires daily use of antioxidants such as THE FEAST and BEYOUND BERRIES to counter act its negative properties                                                                                                                                                                                    

CARBOHYRATES
Grains, Fruits & Vegetables- Where all  your live enzymes come from, required for processing any substance

• Yams- steamed or backed sugar free- better then sweet potatoes, lower in starch and higher in potassium and complex carbohydrates
• Red Potatoes- steamed or backed- (no butter or sour cream)- low in starch, high in complex carbohydrates
• Rice- long grain, brown rice, wild rice- best is long grain brown rice, very complex carbohydrate full of arginine
• Fruits- fresh apples, papayas, oranges, plums, pears, grapes, Kiwi, strawberries, cherries- high in antioxidants
• Asparagus- steamed- a diuretic, removed unwanted water weight
• Breads- Reye, whole grain wheat- fresh and un toasted
• Breakfast Cereals- shredded wheat, raison brand, total- lower cholesterol, great source of fiber and energy. Avoid cereal that is high in sugar
• Garlic- natural testosterone increaser

FIBROUS CARBOHYDRATES

• Spinach- Raw only-high in iron, and fiber. The most nutritious vegetable - great in salads
• Broccoli- estrogen blocker- high in fiber
• Lettuce or leafy green- high in iron and fiber

FATS

• Almond Butter- high in arginine- immunity booster
• Peanut Butter- high in arginine- immunity booster
• Olive Oil- great for lowering cholesterol and skin
• Avocado- high in vitamins, good for maintaining vision, and lowering cholesterol
• Nuts- almonds-high in arginine - immunity booster
• Omega 6, 3, and 9 Supplements
• Flax seed Oil
• Fish Oil

STEP 3 to Dieting- Choosing Your Supplements
There is no miracle diet pill on the market for rapid fat loss that is safe for you that doesn't fill your body full of toxins . This causes your body to produce more white blood cells to counter the toxins which speeds up your metabolism but drops your immunity. This fat does not usually stay off, it comes back quick in force, causing depression, and frustration. The end result, your heavier the you where, you probably got sick, and you definitely damaged your body.

First thing I recommend doing is detoxing. I personally use a product called Multi Clean or Intestitone. I prefer Multi Clean because it has natural fat burners added into it such as flax seed oil and chyanne pepper.

URI has put together a line of products that are all organic and safe to aid you in your diet. The cost of the supplements and their convince surpass their cost. I would have to spend over 4 times as much to get the same amount  of nurturance in whole foods as I get with URI products, 7 times the food was organic.  

Keep in mind this diet is life style and life quality changing for most people. You are going to feel and look better without the bad side effects and your going to feel a change the first day and start seeing a change within the first 3. But, dedication is required in the beginning.  After that, it almost becomes addicting.

Below is a list of Supplements and reasoning why I take them and would recommend  for anyone who is controlling their diet instead of letting their diet control them. Keep in mind I keep a below 14% body fat ratio year round (even during the holidays).
All these supplements have live enzymes in them due to the processing procedure.

STEP 4 to Dieting- Meal Plan and Preparation
You will need the following supplies:

• An electronic gram scale (about $23 at Wal Mart in the mail and envelope supplies area)
• A digital self zeroing scale for you
• 1 Tea Spoon through 1 Cup measuring scoops
• Tupperware for storage
• Several mixing Shakers
• A log or chart to write in every day, or use the DIET PROGRAM provided here for free
• And of course, a kitchen!

Meals and Snacks- Between 6 and 8 a day, each with 1/2 a litter of water minimum.  Large meals are the biggest mistake a person can make in dieting next to fasting. The more often you eat the faster your metabolic rate will be and the less your body will store to fat. Once you have a hunger pain it's too late, your body has gone into fast mode and you are losing 40% fat and 60% muscle, and your next meal will be stored into fat.
We will go through a basic day for me on a dieting cycle. I spend three months a year dieting, one month maintaining, and 8 months growing lean body mass.

MEAL #1- 8:00 AM

• 4  egg whites, 1 full egg
• 1 slice or Dark Reye Bread
• 1 scoop of BEYOUND BERRIES
• 3 Grams of Flax Seed Oil
• 1 Liter of Water (use distilled the first week only)
• Multi Blocker
• Super Trim

Calories  for Meal #1: 300

MEAL #2-(Snack) 11:00

• 2 Scoops of MULTI MEAL (Chocolate)
• 1 Scoop of THE FEAST
• 1 Gram of Flax Seed Oil
• 1 Liter of Water (use distilled the first week only)

Calories for Meal #2: 200   Daily Total: 500

MEAL #3- 1:00 PM

• 4 oz Serving of 93/7 ground turkey
• 1 Red Apple
• 1 TBS of Olive Oil
• 1 Liter of Water (use distilled the first week only)
• Multi Blocker
• Super Trim

Calories for MEAL #3: 260  DAILY TOTAL: 760
MEAL #4-(Snack)3:30 PM

• 6 oz. of Chicken
• 1 Scoop of COMPLETE FOOD
• 1 Liter of Water (use distilled the first week only)

Calories for MEAL #4: 200  DAILY TOTAL: 960
MEAL #5- 5:30 PM Pre-Workout Shake

• 2 scoops of MULTI MEAL
• 1 Scoop of The Feast SuperCharged
• 1 Banana
• 2 Flax Seed Oil or 1/6th of an avocado
• 1 Liter of Water (use distilled the first week only)
• Multi Blocker
• Super Trim

Calories from Meal#5: 350  DAILY TOTAL: 1310
MEAL #6-7:00 AM Post Workout Meal

• 4 oz service of fish
• 1 cup of Brown Rice
• 1 JOINT & MUSCLE SUPPORT package
• 1 Liter of Water (use distilled the first week only)

Calories from Meal#6 : 300      DAILY TOTAL: 1610
MEAL #7-10:00 Final Meal

• 3 oz of lean steak
• 2 Grams of Flax Seed Oil
• 4 ounces of non-fat cottage cheese
• 1 Liter of Water (use distilled the first week only)

Calories form Meal#7: 240      DAILY TOTAL Calories: 1850

I weigh 235 to 240 lbs in my building season and it grows each year. So on average my Resting Metabolic Rate requires 2,400 calories a day to maintain.  By exercising around an hour plus daily activity level I burn an extra 450 - 500 calories a day, raising my requirement to 2850 to maintain myself. By dropping my calories to 1850 a day in this healthy manner I will lose 2 lbs of fat a week (every 500 calories dropped daily turns into 1lbs of fat a week dropped). 2.5lbs is the maximum safe amount of weight you can lose in a week.

STEP 5 to DIETING- FOLLOW THESE BASIC RULES & ADVICE

• Prepare as much food as you can the night before. This increases your motivation to eat right in the morning and the rest of the day
• Combat hunger pains by eating protien first, that will tell your brain that you are no longer hungry
• Pre make at least one snack shake the night before, just do not put water into it until you are ready to digest it. That way it is not broken down before you drink it
• Cook your food as little as possible. Live food is good for you, it is where we get our digestive enzymes. That is where the URI products are priceless
• Find reasons to eat right, not reasons to justify breaking your diet
• Keep your carbohydrates at a minimum if you are not active
• Weigh everything, until you get use to it weigh all your portions
• Read everything, know exactly what the calories are in all your foods, and buy organic
• Don't be afraid to look in a mirror, we are our own worse critics and we will notice every improvement.
• Weigh yourself every morning when you wake up before you  drink anything and after you use the restroom.  Always weigh yourself with no clothes on. Use Saturday Mornings as your weight loss or gain point.
• Log every calorie and weigh in every day.
• If your body fat isn't going away and your weight isn't decreasing drop your calories evenly by 5 percent a week until there is a change. If they still don't drop after decreasing 20% over a month decease you carbohydrates by 5% and keep your fats and proteins where they are.
• If you are not going to use URI products start a body cleansing program first.
• Do an exercise such as running or biking for 25 min three times a week with interval training (low heart rate for 2 min, high heart rate for 1 min), depending on your age it will vary but 130 beats per min is the highest heart rate you should hit.
• Break your diet on day every week, or at least one meal every week. This is a reset day.  Usually done on a rest day like Sunday, the farthest day from your beacon weigh in point.
• Follow the exercise program on the WORKOUT page for better results for greater results.

Dieting for Fat Loss Program
Recomend Open Office Program (for People without Excel installed on their computer)

Recomended Kits and Products For Dieting

SUPER TRIM (Click on image to order individually)

2.Multi Blockers (Listed below)- a heavy hitting Organic Certified Fat Blocker that also has fat burning capabilities

• Primary Focus- Fat Blocking
• Secondary Focus- Fat Converting
• Other Focuses- Fat Burning and Increasing Energy Levels

MULTI BLOCKERS (Click on image to order individually)

3.Multi Clean (Listed below)- a gentle but effective Detox formula with fat stripping properties

• Primary Focus- Colon support
• Secondary Focus- Body Detoxing
• Other Focuses- Fat Stripping and Increasing Energy Levels

Multi Clean (Click on image to order individually)

4.THE FEAST SUPERCHARGED (Listed below)- an Organic Certified Fat Burning, Energy Increasing, Meal Replacing, Detoxing Natural Green Energy Drink with an ORAC Value of 2,400 Plus that improves your General Health and Immune Systems!

• Primary Focus- Increase Energy
• Secondary Focus- Improving General Health and Immune System
• Other Focuses- Meal Replacement, Energy Drink Replacement, Workout Supplement and Detoxing Agent

"THE FEAST SUPERCHARGED" (Click on image to order individually)

Select the URI products suited for your goals
(Just click on any categorey below)

• Weight loss
• Body Cleansing
• General Health
• Weight lifting-Bodybuilding
• Joint and Muscle Support