The Super Hero Nutrition Guide: Eat Like a Super Hero to Look Like One

Lets Start With Some Legal stuff so you cant sue us!
DISCLAIMER
The information presented herein is in no way intended as medical advice or to serve as
a substitute for medical counseling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this
program as you would with any exercise and nutrition program. If you choose not to obtain
the consent of your physician and/or work with your physician throughout the course of
The Super Hero Workout, you are agreeing to accept full responsibility for your actions. By
beginning the Super Hero Workout, you recognize that despite all precautions on the part of
Roman Fitness Systems, Inc, and Matt McGorry Training, there are risks of injury or illness
which can occur because of your use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any claim which you may have against
Roman Fitness Systems, Inc, and Matt McGorry Training or their respective affiliates as a
result of any future physical injury or illness incurred in connection with, or as a result of, the
use or misuse of your program.
And some more Legal stuff so comic companies

(hopefully) cant sue us!
Spider-Man, Wolverine, The Incredible Hulk, Thor, Iron Man, War Machine, Black Widow,
Mystique, Blade, Bucky, Captain America, The Winter Soldier the Fantastic 4, She-Hulk, the
Invisible Woman, Nick Fury, the Avengers, the Punisher, Silver Surfer, Galactus, Ms. Marvel,
Daredevil and the X-Men are trademark properties of Marvel Comics Group.
Batman, Robin, Dick Grayson, Bruce Wayne, Cat Woman, Nightwing, the Joker, the Green
Lantern, The Green Arrow, Oliver Queen, The Justice League, and Superman are trademark
properties of DC Comics.
The SUPER HERO Workout www.RomanFitnessSystems.com 2

The SUPER HERO
Nutrition Guide
As with any training program, your diet and nutritional programming is going
to be vitally important to achieve success with the SUPER HERO workout.
Of course, assume most people know this, but, to put it in simple terms: your
diet is without a doubt one of the most critical aspects of fat loss and getting in
shape.
Put another way, if you dont fuel your body properly you will NOT get the
results you want (or, in many cases, any results at all)regardless of how
you train.
There is an interesting phenomenon that happens in gyms and with trainees

everywhere. Having worked and trained in gyms all over the country, I notice
a pretty clear trend: most people looking for physique enhancement (either fat
loss or muscle gain) are seemingly meticulous with their training.
These people are very careful when scheduling their workouts, always making
sure that theyre doing a precise number of exercises, sets, and reps for each
muscle group.
And all of that, of course, is excellent and will lead to better results.
Heres the problem, though: more often than not, a good number of these
people simply DO NOT have the same discipline when it comes to nutrition
and THIS is going to stop you dead in your tracks on your way to the body you

want, EVEN if youre on a kick-ass program like the SUPER HERO workout.
There is a pretty well known saying in the fitness world:
You cant out-train a bad diet.
Given the truth of that, statement we think a good way to begin our discussion
of nutrition is with another great (and true) saying: you want to look like a
SUPER HERO, you need to eat like a SUPER HERO.
Which, of course, is our clever way of reaffirming one of the primary truths in
the fitness world: your diet is as importantif not more importantthan your
trainingand that there will be special considerations during the course of the
program.
As you most certainly know, the document you are reading, used in conjunction
with the training methods of the SUPER HERO workout will take you out of
your current body and past whatever barriers and obstacles have been keeping
you from the SUPER HERO body you deserve.
Now, while Ive established that I may not have actual superpowers, I do have
the knowledge to take your body to the next levelby using an unconventional
nutrition strategy that will allow you accomplish all of the goals of the respective
phases of the SUPER HERO workout. And so during Phase One, youre the
nutritional information contained in this guide with help you to maximize power
and strength, while getting leaner and building muscle.
During Phase Two, youll be able to take in the necessary calories and
nutrients to fuel the grueling workouts, while at the same time entering into

a deficit large enough to strip fat from your body as you build endurance and
agility.
During Phase Three, youll ingest enough calories to recover from intense
muscle building workouts and build mass rapidly WITHOUT gaining the fat that
normally accompanies extend periods of over-feeding.
Phase Four will see an even more detailed approach, as each day (and TYPE
of training) will be specifically paired with a corresponding diet designed to
enhance your results.
As you may have guessed by now, this all means that for each phase, you have
different type of dietary breakdown.
The SUPER HERO Nutrition plan you are about to embark on is going to be
totally different than anything you have ever tried so I recommend two things
and two things only:
1. Strict adherence to the guidelines given - This will not be hard to

do. After a week or so, your body should adapt to our plan without any
trouble.
2. Keeping an open mind - The manner in which youll eat is going to be

different than anything youve even tried so. Some of this is going to
seem counterintuitive, and some of it is going to fly directly in the face
of what a great many fitness and nutrition gurus recommend. However,
provided you keep and open mind and give yourself a minimum of 3
weeks to apply these principles to your body, by the end of the first phase
youll be hooked.

Now, of course this is going to require some effort, and Id be lying if I said that
this would be a walk in the parkbecause it wont. It will take effort on your part
to do the workouts and apply the nutrition principles to your body.
So get ready because...
You are about to become a SUPER HERO.

Introduction to
SUPER HERO
Nutritional Philosophy
If everyone is thinking alike, then someone isnt thinking
General George S. Patton
Now, you may be wondering why Im quoting a general in a SUPER HERO manual
of all places? Simply, because our philosophy matches Pattons pretty closely: if you
want results...you must often go the opposite of the herd.
Ive seen it with training: if everyone is hitting the cardio machines to lose weight, you
pick up weights. Not surprisingly, everyone around you is gaining weight, and you
should lose it; which means, that its a pretty small logical step to see that everyone
around you follows the same advice that doesnt work...do something different.
Following this unconventional type of nutritional program will actually help you lose a
lot of fat fast and still feel fully satiated from your meal.
Bottom line: Although these methods may be

Outside the Box...it is the best way to to get into
the body you want without feeling like you are
dieting.
So in our case...it is a good thing to be outside the

box.

Delving in to
SUPER HERO
Nutritional Philosophy
Now that Ive prepped you, its time to get into the meat of it all. During the SUPER
HERO Nutrition program, you will be primarily following the principles of Intermittent
Fasting.
Which of course begs the question
WHAT Is Intermittent Fasting?

Intermittent Fasting (IF) is a pattern of eating that alternates between periods of
fasting (or abstaining from food) and non-fasting (or feeding periods). There are a
number of different IF models, each of which modifies the length and/or frequency
of the fasting and feeding periods. For the purposes of SUPER HERO Nutrition,
Ill focus on a model of IF called 16/8 which means 16 hours of fasting alternated
with an 8 hour eating window.
This will be explained in detail below. However, before we go forward, I think its
important to list and explain some of the main benefits of Intermittent Fasting, and
why Ive selected it as the primary nutrition model.
1. Reduced Glucose/Sugar Levels During a fast, your blood sugar levels

slowly lowers itself. By fasting you could decrease your sugar input by
anywhere from 15 30%. This means that

2. Increase Insulin Sensitivity Insulin sensitivity is a term we use to describe
how your body responds to insulin. The more sensitive you are to insulin, the
less likely you are to gain fat, via a number of mechanismsnot the least of
which is that increased insulin sensitivity helps to increase nutrient partitioning.
3. Increases In Insulin Sensitivity Helps to Decrease Water Retention

This means you will look leaner with less fat and less water on your body.
Research shows that fasting for 24 hours drastically lowers your insulin
sensitivity.1
4. Increased Lipolysis and Fat Oxidation A study was done on women

during Ramadan and the fact that their bodies had been able to increase their
fat oxidation after fasting.2 This means one thing and one thing onlyYOU
BURN MORE FAT.
5. Increased Glucagon Glucagon is one of the dominant hormones in your

body responsible for fat burning. Fasting increases the amount of glucagon
produced in your body; this means you have another tool to burn more fat.
6. IF Increases Growth Hormone; Leads to Increased Fat Loss and Slowed

Aging Research proves that you are able to produce Growth Hormone by up
to 6x with short term fasting.3 Fasting is the best natural (and cheapest way...
cheap as if free) to produce growth hormone in your body.
7. IF Helps to Eliminate Waste and Lower Inflammation Short term fasting

actually helps you eliminate waste in your body and can speed up the healing
process. The research is too early to tell but there has been evidence to
support short term fasting in prevention of asthma and cancer.

8. Intermittent Fasting Is Incredibly Convenient In Terms of Meal Planning
Other than the mass-oriented Phase Three (which uses a traditional
Frequent Feeding Model, you will only have to prepare 3 meals for yourself.
This is one of the most liberating facts about utilizing an IF plan.
9. Its the easiest and possible most effective way to gat lean and gain
muscle It will take a slight adjustment, but once your body and mind
become accustomed to used to IF it will become the easiest nutrition plan to
use towards your physique goals. The less thought you have to put into your
diet then easier it will be for you to follow. It will be so easy that after you are
done all of the phases, you may choose to implement this style of eating into
your lifestyle permanently.
10. IF the Easiest way to build muscle without the ugly fat gain...PERIOD
If you want to build muscle, lose fat and you want to do it as fast as possible
then combining both methods of IF is the way to go. Not only is it fast (no pun
intended)its EASY.
Once you apply the principles of IF into your lifestyle, it will turn into a very easy way
to eat and maintain your SUPERHERO body once you are done each phase of the
workout program.
Now lets get into the nitty-gritty of the program....

1
Halberg N, et al. Effect of Intermittent Fasting and refeeding on insulin action in healthy men. Journal
of Applied Physiology 2005; 99:2128-2136
2
el Ati J, Beji C, Danguir J. Increased fat oxidation during Ramadan in healthy women: An Adaptive
mechanism for body weight maintenance; http://www.ncbi.nlm.nih.gov/pubmed/7625336: 1995
Aug;62(2):302-7.
3
Hartman ML, et al. Augmented growth hormone (GH) secretory burst frequency and amplitude
mediate enhanced CH secretion during a two-day fast in normal men. Journal of Clinical Endocrinology
and Metabolism 1992; 74(4):757-765

How To Do 16/8
Intermittent Fasting
9 Easy Steps to Dietary Freedom
1. You will have a 14-16 hour fast window. This means that youll have 16 hours
between two given meals. In most cases, the easiest way to set that up is so
that your have 16 hours between your LAST meal today, and your FIRST meal
tomorrow; the obvious advantage being that youll be sleeping for a good part
of the fasting period (which has a host of hormonal benefits, anyway).
I normally recommend having your last meal at around 8-10 pm, which would
place your first meal at 12-2 pm.
2. Eat 3 meals within an 8-hour time period, known as your feeding window.
3. Try to only eat Whole Foods that can be cooked for the majority of your meals.
Your post workout meal should come from a dedicated post-workout shake, as
detailed in the Supplementation Guide. That should be the only meal where
a powder makes up the majority of the meal. All other meals should have
a whole food source (if desired, you may add a powder to increase protein
content).
4. All meals MUST have a protein source; protein should be at least 30-40% of
each meal. As noted above, you may add a protein powder like Iso-Pure to
your meals to meet macronutrient requirements,
5. On non-workout days you will have free veggies and protein at every meal, but

carbohydrate intake will be otherwise restricted.
6. You will eat in accordance to the caloric and macronutrient recommendations

for each phase of the SUPER HERO Workout, as determined by each of
the nutrition calculators included with this package.
7. You will take a post workout shake after each workout.
8. Include a high quality Essential Fatty Acid in your meal plan. This is provided
in the supplement guide.
9. Always start the day with Athletic Greens as your daily source of multivitamins.
You can find this in our supplement guide as well.

How To Calculate
Your Calories
(You Dont Have To!)
Ive done it for you. Seriously. For every single Phase of the SUPER HERO
Workout, I have unique formulas to help calculate your needs with regard to calories
and macronutrients; each formula is customized specifically to the needs of the
phase for which it was designed.
This means, of course, that there are FOUR formulae in all one for each of the four
phases. But, you wont have to learn any of them. You were told there would be no
math, so I promise there will be no math. Again, Ive done the work for you.
For all of your caloric needs, just go to this page on my site:

http://www.romanfitnesssystems.com/shw-nutrition-macro-calcs/
Operating the calculator is incredibly simple: all you need to do select which phase
of the program youre on, then input your weight and body fat percentage. If you like,
you can even select the number of meals youd like to eat.
From there, the calculator will use the formulas on the back end to figure out and
display EVERYTHING from your total calories, to how much protein, carbohydrate
and fat you should take in with each meal. The calculators will give you breakdowns
for two types of daystraining days, and rest days. Each calculator works on a
slightly different formula, so the breakdowns will be specific to YOUR body for the
duration of the particular phase that youre on.

A note on Pre and
Post Workout
Supplementation
Pre Workout I recommend taking a BCAA supplement if training in a fasted state.
Take 10g of BCAAs before and after any fasted workout
Post Workout As mentioned in the supplement guide, having a post workout

recovery shake is crucial to developing your SUPER HERO body.
Its expected that you do this, and so has been added to your total caloric
intake for all calculators.

AND NOW ITS TIME FOR A
BREAKDOWN
HOW TO EAT DURING

EACH Phase Of
The SUPER HERO Workout
As weve seen in the Training Manual, Ive gone through great length to lay out 12
weeks of progressive programming; each phase has its own purpose to serve, and
each builds on the ones that came before it. Well, for the purposes of nutrition, the
programming will be similar.
One caveat Id like to offer, though, is to avoid getting too far ahead of yourself and
planning out your nutrition weeks in advance.
As the old saying goes, make haste slowly. If you try to plan it all at once, then you
may wind up overwhelmed with a bit of information overload and find yourself unable
to follow ANY recommendations. This is what I call analysis paralysis, and its one
very common reason people struggle with their diet.
Rather than excessive advanced planning, I recommend that you go through each
phase one by one and plan only for a week or two in advance. Youll get more out of
it and be able to apply its principles whole-heartedly into your life.
Finally, with regard to dietary set up and meal scheduling, one final thing I should

mention: I understand that the time at which you train is going to be heavily
dependent on your work schedule and lifestyle. When you train and when you eat
are going to be intimately linked.
Therefore, for each phase, Ive given you TWO sample schedules: one which allows
for Early Morning training (before work) and one which allows for evening training
(after work). Both of these will specify a recommended first and last mealtime. Keep
in mind these are SAMPES. You have to make the plan fit YOUR lifejust do the
best you can.
Phase One
Sample Meal Schedules
Our main goals in this workout phase are to build strength, explosivity and pack
on a bit of muscle while burning fat; the help you accomplish this, were going to
be cycling calories; that is, taking in calories on workout days that is at a level of
several hundred above maintenance. For non-workout days, youll dip just below
maintenance.
Meal Frequency
On workout days, you will be eating a total of 5 times4 solid meals, and also your
post workout shake. These meals will be structured in the 16/8 IF model. On your
non-workout days, you will have 4 solid meals within an 8-hour window, as per the
16/8 IF model.
Below, you will find two schedulesone factoring in AM training, and one factoring
PM Training.

Schedule for those who workout in the MORNING:
Sample Daily Timeline for Sample Daily Timeline for

Non-Workout Days Workout Days
11am FIRST Meal 7am Workout
Note: The timing of this meal is based on
distance from the last meal of the previous
night. For optimal hormonal manipulation, try
not to move this.
1pm - Meal 8am - Post Workout Shake
2pm - Meal 8:15am Meal (include carbs)
6pm LAST Meal 12pm - Meal
FASTING 6:30pm 8am tomorrow 4pm - Meal
7pm LAST Meal
FASTING 7:30pm to 1pm tomorrow
Schedule for those who workout in the EVENING:

1pm FIRST Meal 12pm FIRST Meal
Note: The timing of this meal is based on Note: The timing of this meal is based on
distance from the last meal of the previous distance from the last meal of the previous
night. For optimal hormonal manipulation, try night. For optimal hormonal manipulation, try
not to move this. not to move this.
3pm - Meal 2pm - Meal
6pm - Meal 6pm Workout
8pm LAST Meal 7pm Post Workout Shake
FASTING 8:30 12PM tomorrow 7:15pm - Meal (include carbs)
9pm LAST Meal (no carbs)
FASTING 9:30 to 1pm tomorrow

Phase two
This phase focuses on making you faster and increasing your endurance, while at
the same time working with single-limb exercises for increased strength and athletic
performance. There is also an obvious focus on fat loss, as the workouts are very
metabolic in nature. To take full advantage of this, you will be eating at or just above
maintenance calories on workout days. On Non-workout days, youll be eating
well below maintenance. This will allow for the greatest possible fat loss, while still
keeping performance at an optimal level.
Meal Frequency
post workout shake. These meals will be structured in the 16/8 IF model. On your
non-workout days, you will have 4 solid meals within an 8-hour window, as per the
16/8 IF model.


10am FIRST Meal 7am Workout
Note: The timing timing of this meal is based
on distance from the last meal of the previous
not to move this.
FASTING 6:30pm 8am tomorrow 7:15pm - Meal (include carbs)
9pm LAST Meal (no carbs)

12pm FIRST Meal 7am Workout
night; try not to move this. night; try not to move this.
FASTING 8:30 12PM tomorrow 8pm LAST Meal (include carbs)

Phase Three
The goal of Phase Three is to gain as much muscle as possible, while building
strength; to accomplish this, were leveraging traditional bodybuilding split training
with an athletic twist. In order to maximize this well be eating according to a
traditional frequent feeding model, which will allow you to take in more calories
without ever feeling too full.
Meal Frequency
post workout shake. These meals will be structured in the frequent feeding model
(one meal every 2-4 hours). On your non-workout days, you will have 6 solid
meals within an 8-hour window, as per the 16/8 IF model.


7am FIRST Meal 7am WORKOUT
10am - Meal 8am - Post Workout Shake
1pm - Meal 8:15am Meal
4pm - Meal 10am Meal
9:30pm LAST Meal 4pm - Meal
7pm - Meal
9:30pm - LAST Meal

7am FIRST Meal 7am FIRST Meal
10am - Meal 10am - Meal
1pm - Meal 12pm Meal
4pm - Meal 3pm Meal
7pm - Meal 6pm - WORKOUT
9:30pm LAST Meal 7pm Post-Workout Shake
8pm Meal (include carbs)
9:30pm - LAST Meal

Phase Four
Phase Four focuses on bringing together all of the qualities that have been trained
individually during the other three phases. This last phase will help you polish
your physique, fix any weak spots, all while trimming the last bit of fat and building
your overall fitness. In order to accomplish this, well be using a rotating training
scheduleeach week, youll have one workout for strength, one for building muscle,
one for fat loss, and one for conditioning. Nutritionally, youll have THREE separate
breakdowns: one for Strength and Muscle Building days, one for Fat Loss and
Conditioning Days, and one for Non-Workout Days.
Meal Frequency
On both types workout days, you will be eating a total of 5 times4 solid meals,
and also your post workout shake. On your non-workout days, you will have 5 solid
meals within an 8-hour window, as per the 16/8 IF model.


10pm FIRST Meal 7am Workout
Note: The timing of this meal is based on
distance from the last meal of the previous
not to move this.
12pm - Meal 8am - Post Workout Shake
2pm - Meal 9am Meal (include carbs)
6pm LAST Meal 4pm - Meal
FASTING 6:30pm 8am tomorrow 8pm LAST Meal
FASTING 8:30pm to 10am tomorrow

1pm FIRST Meal 1pm FIRST Meal
night; try not to move this. night; try not to move this.
5:30pm - Meal 6pm Workout
8pm - Meals 7pm Post Workout Shake
9:30pm LAST Meal 7:15 Meal (include carbs)
FASTING 101pm tomorrow 9:30 LAST Meal
FASTING 10 to 1pm tomorrow

SUPER HERO
Nutrition Basics
While the information about covers everything you need for execution of The
SUPER HERO Nutrition principles, we feel its best to go further. In order
for you to have a complete and comprehensive understanding of nutrition, you
need to know the basics.
To that end, we have created the guide on the following pages, which will fully
detail each type of food (macronutrients) as well as how much energy (in the
form of calories) each contains. Finally, well provide you with a guide for food
selection.
FOODWhat it Really IS
This section contains some information that is extremely important if you want
to be successful with your nutrition.
What you put in your stomach is directly responsible for the results youll have
in the gymyou are, after all, what you eat, right? While were not going to
get into a crazy complicated dissection of things that youre eating, a general
breakdown is important.
In the nutrition world, we talk about macronutrients. These are the three
main types of food; the sources from which youll actually derive energy in
the form of calories. Were going to have a comprehensive look at the three

macronutrients, as well as why theyre so important to your success.
Those three macronutrients are, of course:
Protein
Carbohydrates
Fats
Well go through each of these macronutrients one at a time, break down the
sources of each, discuss calorie content, and learn how to incorporate these in
your nutritional programming for the best possible results.
Carbohydrates
Carbs seem to be the focus of my diets (especially fat loss diets), so it makes
sense to start here. This essential nutrient has taken a real beating in the
media ever since Dr. Atkins decided we werent allowed to eat donuts anymore.
All joking aside, carbs do get kind of a bad rap; or, at least, a worse one than
they deserve. Carbs come in a variety of forms. Some are good for you, and
some are bad. The bad ones are usually highly processed and broken down
so completely that they are no longer recognizable.
Of course, if you process the crap out of anything, it isnt going to be healthy
after a point. This doesnt mean carbs are evil and to blame for all the ills of
the world from the Nazis to the obesity epidemic it just means processed food
is great at making people fat.

Anyway, carbohydrates are made up of sugar molecules, which your body
breaks down into fuel, especially when youre working hard. Sugars, starches
and fiber are all basic forms of the carbohydrate.
Sounds pretty basic, right?
Well, here is where it gets a bit trickier, although were going to try and make
this as simple as possible.
There are two main types of carbohydrates: simple and complex.
NOTE: We could also mention Fibrous Carbs that you can find in foods like
green veggies, lettuce, cabbage, broccoli, sprouts, spinach, cauliflower,
peppers, cucumbers, zucchinibuuuut we wont. For the purposes of this
discussion of carbs I only want to touch on stuff that counts. We usually dont
recommend counting calories (or carbs) coming from fibrous carbs.
Simple carbohydrates are made up of chains of molecules that dont branch

off. Examples of simple carbohydrates would include table sugar, syrups, and
soda. These carbs arent good to eat most of the time (few exceptions), and are
usually the bad carbs we fitness pros talk about. Also included on this list is
candy, cake, beer, cookies, fun, snuggles, puppies and unicorn magic.
Basically, all the awesome stuff in the world.
Complex carbohydrates on the other hand, do branch offsometimes a bit

wildly. Complex carbohydrates include oatmeal, apples, cardboard and peas.
For a long time, people believed that complex carbohydrates were far better for

you than simple carbohydrates, but that isnt always the case.
You see, your body takes both complex and simple carbohydrates, and tries to
break them down into useable sugar energy to fuel your muscles and organs.
Its not the type of carbohydrate that really matters, but how fast your
body can break it down, and how much it will spike your blood glucose
levels.
Instead of using the simple method of dividing complex carbs from simple ones, a
slightly more sophisticated way to rate carbohydrate quality is something called
the Glycemic Index (GI for short). The Glycemic Index attempts to classify
foods by how quickly and how high foods boost blood sugar levels. For a while,
the GI was all the rage, and people argued that by following a get low GI diet,
youd keep insulin levels in check even while eating higher carbs overall.
However, neither low carb diets nor low GI diets are a cure all for fat loss; the
main thing is to eat the right amounts of healthy foods that fuel metabolism,
which in turn will help you burn fat.
The important thing to remember is that your body needs carbs, even if some
of the fad diets tell you otherwise. Without carbohydrates, your body will begin
to break down your muscle tissue to fuel your body, which will sabotage your
efforts.
Carb lovers lament low carb diets and anti-carb crusaders posit that you
can avoid them for the most part and still do well. The truth is a bit of middle
ground. So, yes, speaking generally you should avoid simple carbs and
high-GI foods, but that doesnt mean you can eat complex carbs or LOW GI
foods all day, either.

As for us, we acknowledge that carbs are not the devilhowever, we generally
find that my clients do better on low(er) carbs than not, in terms of fat loss. As
a general rule, we like to have people eating in the area of 100g per day.
Getting more specific, we set carbohydrate intake at around .5 to .75 grams

PER POUND of lean body mass.
As for energy: carbs yield 4 calories per gram.
Protein
Protein is used by your body in a number of ways; to repair damaged muscle,
bone, skin, teeth and hair, among other things. Think of it as the mortar
between the bricks, if you will; without it, the entire structure of your body
begins to break down.
Protein helps to create an anabolic hormonal environment (good for muscle

building and fat loss); and, to stick with the brick metaphor: protein provides a
lot of the material used to build your muscles.
Before we get into a discussion of protein sources (the tastiest bit), we should
go over protein types and their composition.
There are two groups of protein.
One is called complete proteins and other is (obviously) called incomplete

proteins. Which group a protein source falls into depends on its make up.
You see, protein is comprised of smaller molecules called amino acids. There

are 22 amino acids in all (for the purposes of nutrition discussion, anyway), of
which 9 belong to a sub-group that can only be obtained through your food; the
remainder can be manufactured by your body.
The nine amino acids that can only be obtained from the food you eat are
called essential amino acids. Essential amino acids are called tryptophan,
lysine, methionine, phenylalanine, threonine, valine, leucine, histidine and
isoleucine.
A complete protein (also known as a whole protein) is one that contains

adequate portions of those nine amino acids. By contrast, an incomplete
protein is one that is lacking in one or more of those amino acids.
These amino acids also help your body create hormones that help regulate
things like blood pressure and blood sugar levels, which are directly
responsible for your metabolic rate and muscular growth.
In short, protein is extremely important, especially the complete proteins that

are found in foods such as fish, poultry, eggs, red meat and cheese.
Heres a short list of (non-vegan) foods

that provide a complete protein source.
Eggs are one of the best complete protein sources on the planet. Just one
large egg contains 6 grams of complete protein.
Fish is an excellent source of complete protein. The type of fish does matter.
While all fish is relatively good for you, haddock, salmon, sardines and
tuna are better than catfish. For example, 6 ounces of salmon can deliver

a whopping 34 grams of protein to your body. Thats definitely nothing to
sneeze at!
Poultry, such as chicken, turkey, etc.
Red Meat. As far as red meat is concerned, a great source of protein is

Buffalo meat, because its incredibly lean.
Dairy products, such as milk are another source of complete protein, as

well as a host of other vitamins and minerals, such as calcium. Just one
glass of skim milk contains about 8 grams of protein. Fat-free cottage
cheese is very high in protein. Just one half cup of cottage cheese contains
upwards of 14 grams of high quality protein.
As mentioned above, nearly all fruits, vegetables, nuts and seeds contain a bit
of protein; however, these foods are generally lacking one or more of the amino
acids necessary for your body to rebuild new muscle. Keep in mind, though;
you can combine these foods with any of the foods listed above to make a
great tasting meal that will meet all of your bodys protein requirements.
As for energy: protein yields 4 calories per gram.
Fats
Fats have since a nice surge in popularity over the past few years. After being
vilified in the 80s and 90s as the cause of weight gain (fat makes you fat!), fat
caught a break when the blame shifted to carbohydrates. Following that, the
trend towards healthy fats and omega-3s (which, if I recall, began with flax oil)

started in full, and fat started to get some respect.
Still, some of the old hate remainsfor a lot of people, fat is not generally
thought of as a nice word, especially if one is trying to drop some extra pounds.
However, your body needs fat to function properly, just as it needs protein. Any
person who neglects their intake of fat will not go very far in fitness. If you want
to see maximum results, you have to include the good fats in your diet plan.
The trick is picking out the good fats from the bad.
The important thing to remember is that good fats (especially sources high
in Omega-3s, like krill oil) are needed by your body to remain healthy and to
function at optimal levels.
First well have a look at the good fats, and then the bad. If youre reading
the ingredients on something youre planning on buying at the grocery store,
make sure that the foods youre buying have the good fats as opposed to the
bad.
Monounsaturated Fat
Monounsaturated fats are found mostly in nuts, such as avocados, pistachios,
almonds, walnuts, and cashews. This type of fat can also be found in olive oil.
Monounsaturated fats help lower bad cholesterol and raise good cholesterol,
which is a very good thing. Its also been proven to help fight weight gain, and
may even help reduce body fat levels.

Polyunsaturated Fat
Like monounsaturated fat, this good fat helps fight bad cholesterol. You can find
polyunsaturated fats in foods like salmon, fish oil, sunflower oil, seeds and soy.
Polyunsaturated fats contain Omga-3 and Omega-6 fatty acids, which have
largely been processed out of our food.
There are studies that have shown we dont consume nearly enough Omega-3
in our diets, and since its part of the complete protein family, our bodies cant
produce it on its own. Therefore, it is very important to incorporate a good
Polyunsaturated Fat source in your diet.
Saturated Fat
We have the most to say about sat-fat, so get ready to read! Saturated fat is
what wed call a middle ground fat.
Its not really the best, but there are positive aspects to it. Similarly, its not
the worst fat on the planet, but it gets some bad press because of a few
studies. You see, there have been studies linking high intake of saturated fats
to heart disease.
However, we must mention that these studies were done in the 70s and
none of the subjects were at all fit. Eating a bunch of cheeseburgers and not
exercising leads to heart disease, sure. Weve yet to see compelling evidence
that demonstrates that saturated fat would be truly damaging to people who
lead a lifestyle that includes exercise and a generally good diet. While were not
convinced, research is research and we wouldnt be doing our job if I didnt give

you all of the information available.
Saturated fat also gets a bit of a bad rap because it has also been shown to
elicit and increase in cholesterol in the blood stream. Again, this is not as scary
as the media makes it seemcholesterol concerns are a highly overblown.
The truth is, cholesterol actually acts as an antioxidant against dangerous free
radicals within the blood and is also necessary for the production of certain
hormones that help to fight against heart disease.
When there are high levels of undesirable substances in the blood (caused
by the dietary intake of damaged fats, highly processed unhealthy foods,
and large quantities of sugars), cholesterol levels rise in order to combat
these substances. Having said that, fact of the matter is that foods containing
saturated fats are usually pretty calorically dense, as well. Overeating anything
isnt going to lead to fat loss, obviously.

You can find saturated fats in foods such as dairy, eggs, red meat and some
seafood.
While saturated fat cant be put on our good fat list, if consumed in reasonable
doses its completely fin. However, you can limit your intake by selecting
the foods you favor most and avoiding others.
Trans Fat
And here is the black sheep of the fat family. Trans fats are the worst fatsand
in truth, one of the worst foodsthat you could possibly consume. Its found

in foods such as French fries, potato chips, and most fried food.
While some trace amounts of trans fats are naturally occurring in meats and
other food, by and large most are not naturally occurring. Instead, they are
generally man made.
Trans fats are made by a chemical process called partial hydrogenation.

Liquid vegetable oil (an otherwise decent monounsaturated fat) is packed with
hydrogen atoms and converted into a solid fat. This made what seemed an
ideal fat for the food industry to work with because of its high melting point,
smooth texture and its reusability in deep-fat frying.
Essentially, trans fats come about as a result of over-processing our foods in

order to offer consumers a longer shelf life.
If your food is pre-packaged, its a pretty safe bet it has its fair share of Trans
fats. You should try to avoid Trans fats at all costs if you are serious about your
goals. Or if you just dont want to be eating plastic garbage.
Okay, so thats the skinny on fat, and various types thereof.
As for energy: fat (all types) yields 9 calories per gram.

MACRONUTRIENT
COMBINATION
Youll notice that in the dietary breakdowns for each phase of The SUPER
HERO Nutrition, we have separated our meals into two distinct categories
those that contain protein, and those that contain carbs.
We believe that, assuming everything else is going according to plan, most

foods get along together pretty well. The problem is, the times when that
happens are few and far between. We often have to deal with things that get in
the way of nutrition.
We therefore find it helpful to follow a simple rule and divide consumption of

macronutrient in a particular way, which I find allows for increased compliance
and results.
Said a little more plainly, we subscribe to the belief that for most people, its
almost never a good idea to combine fast digesting carbohydrates and
fats in excess in the same meal.
In fact, where at all possible, we recommend not combining carbohydrates and

fats together at all.
Certainly, this dietary principle is not graven in stone, but weve found that
by adhering to it, you wind up creating meals that fall in line to a significantly
higher degree than most.

With that said, it is usually impossible to follow it all the time.
Well give you outlines and good choices, and armed with that you should be
able to hit the mark far more often than you miss itwhich is usually what
happens if you dont follow this principle.
With that explained, each meal should fit into one of two categories:
Protein + Fat Meals

These meals consist primarily of protein and fat while minimizing
carbohydrates. Although you see the value 0 in the carbohydrate slot
for these meals, there will likely be a few grams of naturally occurring
carbohydrates in your protein and fat choicesdont sweat that. Not worth
worrying about. The MAIN THING is to keep the carb content below 10
grams.
Protein + Carb Meals
These meals consist primarily of protein and carbohydrates while minimizing
fat. Although you see the value 0 in the fat slot for these meals, there
will likely be a few grams of naturally occurring fats in your protein and
carbohydrate choicesdont sweat that. Not worth worrying about. The
MAIN THING is to keep the fat content below 10 grams.
Anyway, as some of my readers may already know, I basically stole this from
Dr. John Berardi. (Its okay, thoughone time I bought him ice cream after a
seminar, so I figure that evens us up).
In all seriousness, though I should mention that Dr. Berardi has been one of
the biggest influences on my nutritional philosophies, so for those who havent

check him out yet, you may want to do that!
Of course, its not NECESSARY to eat this way to get resultswe just like this
recommendation because it makes sense and creates a system thats hard to
screw up, and our belief is that by dividing macronutrients in this manner (or
attempting to as much as possible), you are much more likely to hit the mark
than to miss it in terms of your diet.
This is a simple rule you can follow which, by its very nature, will force you to
think about your food more critically, and become a lot more accustomed to
making correct dietary decisions. Its a rule I follow, one my coaching clients
follow, and if you follow it, we promise youll find that results come a LOT
easier.

Random Tips
On Organization
When it comes to get fit, organization is very important. Its tough making
3 (or 6) meals a day. Sometimes the desire to stop at the closest burger joint
and scarf down a quick burger is almost unbearable, especially on days where
you feel a bit lazy. But if you organize properly, you can save yourself a lot of
the anguish.
As they say, if you fail to plan, you can plan to fail. That in mind, the best
way to stick to your diet is to plan your meal preparations. For example, you
can cook up a bunch of chicken breasts, make up a pot of rice and some
vegetables, and make microwavable meals that are very convenient. That way,
when youre feeling a tad lazy, all you have to do is open your freezer, reheat
and eat!
Once youve cooked the food, you should definitely pack it by portion size
and weight. I use Tupperware to store much of my food. The important thing
to keep in mind is that your food should be vacuum-sealed in order to lock
in the freshness, as well as avoid freezer burn, which can make any meal
unappetizing.
Last but not least, you should always carry an extra protein shake. A protein
shake is your contingency plan. If you run into a traffic jam or have to work
some overtime at work, you still have your protein shake to rely on.

On Water Intake
Your body is made up of mostly water, and you need water just like you need
air to survive. Many people make the mistake of not drinking enough water, and
then wonder why they dont see the results they were looking for. Not only does
your body need water to stay hydrated, but it needs it to flush the toxins from
your system, which is very important.
At the minimum, you should be consuming at least 2 liters of water on a daily

basis. AT THE MINIMUM. For weight-trained adults, the goal should be 1 liter
per 50 pounds of body weight. Therefore, if youre a 200 pound male (or close
to it), 4 liters is a good goal. If youre a 130 pound female, a little over 2 liters
will do the job.
Not only does your body need water, but it also helps to cut down on hunger
pains. Even though you shouldnt be hungry if youre eating a large variety of
foods often, if youre dehydrated, your body will signal to your brain that youre
hungry in an attempt to fill the need.
Heres a fun fact: in over 60% of Americans, the thirst response is so weak
that its often mistaken for hunger. This means that we are so good at an
accustomed to being hungry and so BAD at drinking water, that we just have no
idea which way is up.
So when you read in the fitness magazines that you should drink more water
to lose weight, its NOT because water fills you up so you dont eat. Its simply
because if youre hydrated, youll probably just eat less.

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Lets Start With Some Legal stuff so you cant sue us!

And some more Legal stuff so comic companies

The SUPER HERO Workout www.RomanFitnessSystems.com 2

There is an interesting phenomenon that happens in gyms and with trainees

The SUPER HERO Workout www.RomanFitnessSystems.com 3

There is a pretty well known saying in the fitness world:

You cant out-train a bad diet.

The SUPER HERO Workout www.RomanFitnessSystems.com 4

1. Strict adherence to the guidelines given - This will not be hard to

2. Keeping an open mind - The manner in which youll eat is going to be

The SUPER HERO Workout www.RomanFitnessSystems.com 5

So get ready because...

You are about to become a SUPER HERO.

The SUPER HERO Workout www.RomanFitnessSystems.com 6

Bottom line: Although these methods may be

So in our case...it is a good thing to be outside the

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Which of course begs the question

WHAT Is Intermittent Fasting?

1. Reduced Glucose/Sugar Levels During a fast, your blood sugar levels

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3. Increases In Insulin Sensitivity Helps to Decrease Water Retention

4. Increased Lipolysis and Fat Oxidation A study was done on women

5. Increased Glucagon Glucagon is one of the dominant hormones in your

6. IF Increases Growth Hormone; Leads to Increased Fat Loss and Slowed

7. IF Helps to Eliminate Waste and Lower Inflammation Short term fasting

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Now lets get into the nitty-gritty of the program....

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6. You will eat in accordance to the caloric and macronutrient recommendations

7. You will take a post workout shake after each workout.

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For all of your caloric needs, just go to this page on my site:

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Post Workout As mentioned in the supplement guide, having a post workout

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HOW TO EAT DURING

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Sample Daily Timeline for Sample Daily Timeline for

Schedule for those who workout in the EVENING:

Sample Daily Timeline for Sample Daily Timeline for

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Sample Daily Timeline for Sample Daily Timeline for

Schedule for those who workout in the EVENING:

Sample Daily Timeline for Sample Daily Timeline for

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The SUPER HERO Workout www.RomanFitnessSystems.com 20

Sample Daily Timeline for Sample Daily Timeline for

Schedule for those who workout in the EVENING:

Sample Daily Timeline for Sample Daily Timeline for

The SUPER HERO Workout www.RomanFitnessSystems.com 21

The SUPER HERO Workout www.RomanFitnessSystems.com 22

Sample Daily Timeline for Sample Daily Timeline for

Schedule for those who workout in the EVENING:

Sample Daily Timeline for Sample Daily Timeline for

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Those three macronutrients are, of course:

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