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L,&+% a 7,=$.,%2 nuLrlenL rlch conslsLlng of flber, zlnc, lron, proLeln and more!
1hls lncludes buL lsn'L llmlLed Lo black beans, chlck peas, kldney beans and Lhe llsL
goes on.
I',,+ H,=,*&Y1,%2 Low calorle hlgh quallLy carbohydraLes. Splnach, kale,
asparagus, broccoll, green beans, brussel sprouLs. 1hese are loaded wlLh
mlcronuLrlenLs!
X'$)*%2 l am a blg fan of all berry varleLles (blueberrles, sLrawberrles, blackberrles)
as Lhey are loaded wlLh anLloxldanLs, flber, and oLher essenLlal vlLamlns and
mlnerals. Apples, klwls, plneapple, eLc. are greaL as well!
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
20
V(! ;( 4.E1,.,+* X1,[)Y1, 0),*)+=
he besL way ln my oplnlon Lo lmplemenL Lhls sLyle of eaLlng should be Lo follow an
80/20 or 90/10 approach. WlLh Lhe 80/20 approach, 80 of your LoLal calorles
and macronuLrlenLs would conslsL of mlnlmally processed, whole, mlcronuLrlenL
dense foods whlle Lhe remalnlng 20 can be used aL your dlscreLlon. ulscreLlonary
calorles are Lhe calorles remalnlng afLer an lndlvldual meeLs hls or hers recommended
nuLrlenL lnLake. 1hls means, when an lndlvldual has consumed nuLrlenL dense foods (aL
leasL 2-3 frulLs and vegeLables per day) and an adequaLe amounL of flber (10-12g per
1,000 calorles. ex: 2,000 calorle dleL = 20-24g of flber)
WlLh Lhls approach, agaln glven LhaL you are consumlng an adequaLe amounL of
vlLamlns, mlnerals and flber you have Lhe ablllLy Lo be more flexlble wlLh your food
cholce. ?ou should sLlll focus on eaLlng your foods ofLen deemed as healLhy" - chlcken,
egg whlLes, oaLmeal, lean meaLs, brown rlce eLc.; However, wlLh an alloLLed
percenLage of dlscreLlonary calorles, you can now flL ln some cookles, a candy bar, a
sllce of plzza or oLher foods ofLen labeled dlrLy" lnLo your macronuLrlenLs. 8emember
LhaL Lhe lower your calorles, Lhe more nuLrlenL rlch your dleL should be!
1he beauLy of counLlng and Lracklng your macronuLrlenLs allows you Lo have varlables,
whlch can be ad[usLed, accordlng Lo your goals. So ?LS, you can sLlll eaL Lhe foods you
love and see resulLs as long as you are ln llne wlLh your goals.
>1)## F(*,2 lf your body requlres 2,300 calorles Lo sLay Lhe same welghL every day,
eaLlng 2,000 calorles wlll place you ln a deflclL (welghL loss). lf you eaL an lce cream
sandwlch and lL flLs lnLo your 2,000 calorles, you wlll S1lLL lose welghL! lL's noL maglc,
lL's Lhermodynamlcs!
1
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1he nuLrlLlon Survlval Culde
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L(5C X&* T,'-,+*&=,
lrsL off, Lo clear Lhlngs up, your body faL percenLage ls slmply Lhe percenLage of
your welghL LhaL comes from pure faL (excludes muscle, bone, organ Llssue, waLer,
eLc.) Lx. lf you welgh 200lbs. and 20 pounds of LhaL 200 ls faL, you are aL 10 bf
(and your Lean 8ody Mass or L8M ls 180lbs.) lf 30lbs. ls faL 13 and 40lbs. 20 (l Lhlnk
you geL Lhe polnL)
ersonally, l never really undersLood why people become so flxaLed wlLh body faL
percenLage. l geL messages dally, ofLen Llmes wlLh plcLures aLLached from people asklng
me Lo esLlmaLe Lhelr bf. Whlle lL may make people feel good abouL Lhemselves lf Lhe
number ls lower Lhan expecLed, wouldn'L you place more emphasls on wheLher or noL
your're acLually happy wlLh how you look? eople sLress abouL Lhe because Lhey wanL
or need valldaLlon when analyzlng Lhelr currenL sLaLus. CLher people sLress over wheLher
or noL Lhey should cuL or bulk because Lhey heard noL Lo bulk lf you are "x" bf or don'L
cuL lf you are "y" bf. LeL's noL forgeL LhaL 2 people aL Lhe same helghL can have Lhe
exacL same body faL percenLage and look compleLely dlfferenL accordlng Lo Lhe amounL
of muscle Lhey carry, where Lhey sLore faL eLc.
LasLly on Lhe Loplc of calculaLlng body faL percenLage, mosL meLhods are shocklngly
lnaccuraLe:
-1haL personal Lralner aL your local gym who LesLed you wlLh callpers aL 3 slLes (should
be aL leasL 7) or Lhe handheld devlce (bloelecLrlcal lmpedance analysls) are far from
perfecL. (CondlLlons would have Lo be ldenLlcal each Llme, and done by Lhe same
lndlvldual, preferably someone who ls hlghly skllled and experlenced) Lo geL aL leasL a
conslsLenL readlng. 1here are also oLher meLhods such as 8od ods, uexa Scans and
PydrosLaLlc welghlng, buL unless you are a sub[ecL and geLLlng LesLed for free, l don'L
flnd lL LhaL lmporLanL.
l
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1he nuLrlLlon Survlval Culde
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ulLlmaLely you should focus on wheLher or noL you llke how you look. Cbvlously
dropplng Lo exLremely low levels ls unhealLhy and lf you are a compeLlLor you are noL
golng Lo llve aL 4, and on Lhe conLrary, lf you know you're faL, your cloLhes are Loo
LlghL, and you're slmply unhappy wlLh how you look, make a change.
Q$EE1,.,+*&*)(+
l see people every day spendlng hundreds of dollars on supplemenLs, elLher because
Lhey heard Lhey worked, Lhelr frlend Lold Lhem Lo buy lL, Lhe markeLlng was greaL, or lL
goL a 9/10 revlew on a bodybulldlng webslLe: all of whlch are
horrlble reasons Lo purchase Lhem.
1he LruLh ls LhaL mosL supplemenLs are noL worLh your money.
Sure Lhe good-looklng, [acked dude behlnd Lhe counLer aL your
local supplemenL sLore may sound exLremely convlnclng, buL
LhaL's hls [ob.
8emember, flashy labels, blg bold words, 3 sLar physlques and
amaLeur revlews are whaL nC1 Lo look for.
!"#$%$ '($ %)*+,- %.++,$*$/0% 0#'0 1 ($23**$/4 '/4 +$(%3/',,- 0'5$6 7.0
*'5$ %.($ -3. 23/%.,0 8)0# -3.( +()*'(- 2'($ +#-%)2)'/ 3( 43203( +()3( 03
0'5)/9 '/- %.++,$*$/0%: 1; '0 ',, +3%%)7,$6 9$00)/9 7,334 83(5 43/$ 23.,4
+(3<)4$ -3. 8)0# )/%)9#0 3/ 8#'0 '44)0)3/', %.++,$*$/0'0)3/ 2'/ 7$ 7$/$;)2)',
lor More lnformaLlon on supplemenLs l hlghly suggesL lnvesLlng ln
Lhls gulde.
Check ouL Lhe gulde here!
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1he nuLrlLlon Survlval Culde
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1hls ls by far 1he CreaLesL SupplemenL 8eference Culde avallable
Any lndlvldual who wanLs Lo learn abouL supplemenLs for personal healLh
llLness rofesslonals
Asplrlng Coaches
ersonal 1ralners (1, CSCS, eLc.)
hu, Mu
AcLlve Learners
LlLerally anyone looklng Lo self-educaLe Lhemselves wlLh researched-backed, unblased
lnformaLlon wlLhouL worrylng abouL whaL lnformaLlon ls Lrue or false.
1hls book wlll lasL you your llfeLlme and wlll be updaLed every 24 hours wlLh up Lo daLe
lnformaLlon and addlLlonal conLenL each day!
You Know You Want It! I Own It & Love It!
Mu| t| -v| tam| n
lf you are followlng Lhe guldellnes l gave ln
regards Lo nuLrlLlon a mulLlvlLamln ls noL
necessarlly essenLlal. LaLlng a wlde varleLy of
frulLs and vegeLables whlle geLLlng adequaLe
mlcronuLrlenLs Lhrough whole food ls advlsed.
uon'L Lry and subsLlLuLe your nuLrlLlon wlLh a
mulLlvlLamln Lhlnklng lL wlll be a sufflclenL
addlLlve Lo your dleL. 1hlnk of lL as a [usL ln
case" nuLrlLlon lnsurance.
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1he nuLrlLlon Survlval Culde
24
l| s| C| | (LlA/LlA):
lsh ls Lhe prlmary food source of Lhe omega-3's LA and uPA, buL unless you are
eaLlng faLLy flsh on a regular basls (several Llmes per week) chances are you are
noL geLLlng enough. Lven for Lhose who do consume flsh regularly, much of Lhe
flsh Loday ls farm ralsed and lacks slgnlflcanL amounLs of LA and uPA.
Lnhance lmmune funcLlon
lmprove lnsulln senslLlvlLy
romoLe laL CxldaLlon
8educe lnflammaLlon
lmprove CognlLlve luncLlon
SupporLs menLal focus
WhaL l am Lrylng Lo say ls flsh oll ls awesome.
LA (elcosapenLaenolc acld)
Alm for 3g of comblned LA/uPA per day.
l
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
2S
v| tam| n L:
L can be hard Lo geL enough vlLamln u each day Lhrough sun
exposure and food alone, so Laklng vlLamln u supplemenLs
can help.
vlLamln u ls cruclal Lo proper healLh and funcLlon. AlLhough
vlLamln u can be made by Lhe body Lhrough exposure of Lhe
skln Lo sunllghL, deflclencles are ofLen common. lf you llve ln
colder cllmaLes where sun exposure ls mlnlmal, or remaln
lndoors for Lhe ma[orlLy of your day, supplemenLaLlon can be
beneflclal.
8egulaLes Lhe absorpLlon of calclum and phosphorous
laclllLaLes normal lmmune sysLem funcLlon
Alm for 2,000 lu's per day.
*1here are oLher supplemenLs LhaL l may recommend as far as Lralnlng goes, buL for Lhe
ma[orlLy of people Lhese should sufflce when comblned wlLh proper nuLrlLlon.
l
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1he nuLrlLlon Survlval Culde
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@VD; DL:A; TP:;M4F T:@0MP\R
l wanL Lo sLarL by saylng l don'L conslder proLeln powder a supplemenL" as lL ls noLhlng
more Lhan powdered food. Whey ls derlved from cow's mllk and ls a by-producL of
cheese producLlon.
roLeln can be used wheLher you are male or female. lL ls noL a sLerold, lL wlll noL make
you bulky, lL wlll noL maglcally bulld muscle nor wlll lL burn faL.
roLeln powders are a slmple and convenlenL sLraLegy Lo help lncrease your proLeln
lnLake lf you flnd lL dlfflculL Lo geL a sufflclenL amounL Lhrough whole food.
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
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DONE ALREADY?
So you made lL Lhls far? ?ou should now be an experL on nuLrlLlon! All sarcasm aslde,
Lhank you for maklng lL Lo Lhe end of Lhe gulde, and l genulnely hope you learned
someLhlng. ?our flLness [ourney should be one LhaL can be susLalned for a prolonged
perlod of Llme, buL mosL lmporLanL lL should be en[oyable.
lorgeL abouL wasLlng money on useless supplemenLs and Lrylng Lo declpher whaL's rlghL
and wrong. ?ou wlll always come across Lhose who wlll offer you fabrlcaLed advlce,
lnLeresLed ln maklng your head blgger and walleL Lhlnner.
lf you wanL Lo lnqulre abouL my coachlng servlces, you can feel free Lo
conLacL me here. (Serlous lnqulrles only please)
lf you found Lhls gulde helpful, Lhere ls plenLy more lnformaLlon on my webslLe and l
would love lf you sLop by!
www.fusaroflLness.com
Come say whaL's up! vlslL me on soclal medla vla Lhe below llnks:
Subscrlbe 1o MaLLy on ?ou1ube
!oln 1he CommunlLy on lacebook
lollow me on 1wlLLer
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