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Presents A FREE REPORT On:

By: Brad Gouthro

Certified Fitness Trainer Certified Nutrition & Wellness Specialist

Fitness Cover Model

TABLE OF CONTENTS •  Legal (it has to be said) 3 •  Health Disclaimer 4 •  About Brad Gouthro 5

•  Humble Beginnings 6 •  Body Transformation 7

•  STEP #1: Consume 5-6 small meals/day 8 •  STEP #2: Eat every 3-4 hours 9 •  STEP #3: Prepare, prepare, prepare 10 •  STEP #4: Carbohydrate timing 11 •  STEP #5: Always eat breakfast 12 •  STEP #6: Don’t be fooled by “fat free” 13 •  STEP #7: Eat low glycemic carbs 14 •  STEP #8: Don’t drink your calories 15 •  STEP #9: Everything in moderation 16

LEGAL (IT HAS TO BE SAID) © 2011 and Beyond, Brad Gouthro Fitness

All Rights Reserved. International Copyright www.bradgouthrofitness.com

With all the online content piracy issues occurring every day, unfortunately it’s necessary to include this legal notice in this FREE report.

The following report including all content and images are fully copyrighted and may not be sold or redistributed without the permission of Brad Gouthro Fitness. Copyright and illegal distribution will be prosecuted.

HEALTH DISCLAIMER The content discussed in this report is for educational and informational purposes only. Even though the writer is a certified fitness and nutrition professional, it is not intended to replace the medical advice of your doctor or health professional. Always consult a doctor or health professional before starting any fitness or nutrition plan. The information in this report covers general nutritional guidelines to increase the awareness of healthy eating. It is not intended to replace any current medical or physical treatments for your specific situation.

If further fitness or nutrition advice is required, contact Brad Gouthro Fitness or your local medical or fitness/nutrition professional. Use of the information in this report is at 100% the risk of the user with regards to any injury, damage or loss alleged to be caused directly or indirectly by the content in this report. The author and publisher shall not be held liable nor responsible for any person or entity regarding the information contained in this report.

The U.S. Food and Drug Administration or any other country’s health governmental body has not evaluated the information contain in this report. This information is not intended to cure, treat, or prevent any form of disease or cancer. By taking possession and downloading this report, you acknowledge that you have read and understood and agree to the terms and conditions found within this legal and health disclaimer.

ABOUT BRAD GOUTHRO •  Owner/operator of Brad Gouthro Fitness, a fitness,

nutrition, and wellness company that specializes in helping local and international individuals, teams, and corporations live a more fit, energetic, and healthier lifestyle.

•  Certified Personal Training Specialist (PTS) and Nutrition & Wellness Specialist (NWS)

•  Recently named a finalist for the award of: Favorite Personal Trainer as voted by clients.

•  Featured as the Cover Model of the “Lean Hybrid Muscle” fitness system program created by fitness gurus Elliot Hulse & Mike Westerdal.

HUMBLE BEGINNINGS •  Brad was blessed with an uncontrollable passion for fitness and

nutrition. It’s in his DNA.

•  Unfortunately, the same passionate DNA didn’t give him the golden ticket of also having a chiseled chest and rippling abs. Brad’s journey began as a skinny kid who was very active in competitive sports. Even though he was a decent athlete he was always self-conscience of his ectomorph frame. So self-conscience, that he felt uncomfortable being seen shirtless at the beach and was even scared to wear his team’s basketball jersey because of his skinny arms.

•  His initial attempts at working out produced very little results not because he wasn’t working hard. He just wasn’t working smart.

BODY TRANSFORMATION •  Brad’s body transformation began taking place after he hit a

wall. He became so frustrated with his physical progress that he took a step back and sought out proper guidance from a certified fitness and nutrition specialist.

•  This mentorship, along with countless hours of research and study led Brad to become certified in fitness, nutrition and wellness.

•  He continues to be obsessed with learning everything about the in’s and out’s building lean mass and cutting body fat.

•  Not only is Brad a recognized international fitness and nutrition coach, Brad has also been busy in the fitness modeling industry. Recently, Brad was just featured as the Cover Model of the “Lean Hybrid Muscle” fitness system program created by fitness gurus Elliot Hulse & Mike Westerdal.

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STEP #1: CONSUME 5-6 SMALL MEALS/DAY •  Each meal should include a good protein source, low glycemic carb, and healthy fat. •  Always consume a high quality protein with each meal. •  The base of your meal/snack should always be protein. •  Round out the snack with a carb and healthy fat source. •  Don’t make carbs the main source of your meal! •  I highly recommend you buy a whey protein isolate powder. •  It’s quick and easy to make a fruit smoothie and it will keep you full and help burn fat. •  Protein helps regulate insulin, which is a fat storing hormone. •  ALWAYS include a protein source with every meal!

STEP #2: EAT EVERY 3-4 HOURS

•  Eating every 3-4 hours will keep you full and stop you from snacking or binging on salty carbs.

•  It also revs up your metabolism to continuously be burning fat for energy. •  By balancing your blood sugar levels you will never feel the “crash” that

comes when you go hours without eating. •  This always leads to binging on all the wrong kind of foods!

STEP #3: PREPARE, PREPARE, PREPARE •  Always, always, always prepare your meals and pack your food the night before

you go to work. •  You can also prepare food for the upcoming week on Sunday. •  Make large servings and take leftovers for snacks.

•  Always have healthy options to take with you on the go!

•  Also plan out your meals the week before so you can go to the grocery store and have everything needed to make your meals/snacks for the week.

•  Preparation is king with nutrition.

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STEP #4: CARBOHYDRATE TIMING •  Since carbs are used for energy, it makes most sense to consume the majority of your carbs

earlier in the day (since this is when you need energy). •  Breakfast and post-workout meals are a great example of when you should be consuming most

of your carbs. •  Later in the day, your body does not require as much energy, therefore carbs should be limited

(unless you are working out in the evening. Always consume carbs after your workout, regardless of how late it is).

•  When you consume carbs in the evening, your insulin levels rise and your body doesn’t necessarily burn the energy since most people relax at night (this can lead to the carbs being stored as fat).

•  During supper, consume lots of fibrous green vegetables and limit starchy carbs such as potatoes and rice.

•  After supper, limit carbs for the rest of the night. •  Yes, this means no more potato chips while watching TV.

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STEP #5: ALWAYS EAT BREAKFAST

•  It is the most important meal of the day and will keep you from binging all day. •  Highly recommend you eat oatmeal with every breakfast. •  It is a great source of slow-release energy and fiber. •  It will help balance blood sugar levels all day and help keep you from binging on the wrong

foods. •  Eventually you will get used to eating breakfast even when you say you’re not hungry. •  It takes the body a few weeks to adapt to eating in the morning.

STEP #6: DON’T BE FOOLED BY “FAT FREE” •  A common misconception is that the fat in foods is the main contributor to excess body fat.

•  The truth is you don’t have to eat fat to produce fat in the body.

•  Excess sugar/carbs can be converted into fat.

•  Just because you buy “low fat” food does not mean you will not produce excess body fat.

•  Fighting fat is all about balancing your body’s hormones.

•  The human body has an amazing combination of hormones.

•  These hormones are directly controlled by the nutrients you eat, the quality of exercise you participate in, and your lifestyle/environment.

•  If your hormones are out of balance, your body has the ability to turn excess hormones, such as insulin (caused be carb consumption), into excess body fat.

•  Don’t fall into the “Low Fat” label trap.

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STEP #7: EAT LOW GLYCEMIC CARBS

•  Eat low glycemic unrefined carbs including lots of greens and veggies. •  Stay away from High Glycemic carbohydrates (anything that is refined: white bread,

white rice, white pasta, fruit bars, granola bars, etc). •  Eat foods in their natural whole food state. •  Try to stay away from pre-packaged processed foods. •  For a list of low glycemic and high glycemic carbs, visit my website:

Glycemic Index Food List

STEP #8: DON’T DRINK YOUR CALORIES

•  Always opt for water and herbal teas with your meals. •  You should be drinking between 2-4 litres of water per day depending on your activity

levels. •  Soda, fruit juices, etc are empty calories. •  They quickly raise your blood sugar levels and release fat storing enzymes. •  They’re empty calories with little if any nutrient value. Stay away! •  You’re body is 70% water, not 70% coke or juice.

STEP #9: EVERYTHING IN MODERATION •  Nobody is perfect. •  Everything in life needs to be in moderation.

•  Do you best to stick to these rules 95% of the week and you will be well on your way to balancing your hormones and burning excess body fat.

•  This would mean you’re allowed 1 “treat” meal per week for good behavior.

•  Highly recommend your cheat meals be consumed early in the day.

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