Genius Foods

Protein intake:

Start   at  0.5 grams   per pound   of  body    weight. You can

increase    to  0.8 grams   per pound   if  losing  or  gaining

weight  or  if  doing   heavy   weight  training.

Meal    timing  and frequency:

Eat fewer   carbs   pre-workout and more    post-workout.

Try to  concentrate carbs   into    a   single  sitting to  avoid

prolonged   insulin spikes.

Eat two to  four    meals   per day.

Fasting:

Choose  a   feeding window  (eight  hours   for men,    ten

for  women,  as  an  example),   and     consider    skipping

breakfast.

Experiment  with    different   protocols   to  see what    works

best     (there  are     a   few     options     detailed    in  chapters    6

and  10 ).

When    fasting,    be  sure    to  drink   lots    of  fluids, and add

electrolytes    like    salt.

Example week: