Cheat Sheet for Kombat Challenge

Ok, here is a Cheat Sheet that you can copy and carry around with you that sums up what we have discussed with regards to nutrition:

1. When did you eat last? If it's been longer than 2-3 hours, eat immediately
2. Where is the complete protein? You'll need to consume at least 1 serving of complete protein each meal
3. Where are the veggies? You'll need to consume at least 1-2 serving of veggies each meal
4. Where are the carbs? if you have not just worked out do not consume carbs like pasta, bread, rice etc. instead replace those carbs with veggies or fruit.  If you have just finished your workout a mix of carb sources is fine
5. Where are your fats coming from? Enjoy a mix of fats through your day like animal fats, olive oil, mixed nuts and flaxseed.
6. Did you take your fish oils yet? Make sure you take your fish oils with each meal
7. Are you drinking water/ green tea? Avoid most calorie containing drinks, and don't bother drinking pop diet/ regular, soda, or any other sugary drinks
8. Are you breaking the 10% rule? If any of the habits above are broken make sure to count it towards your 10%, and make it a goal to get back on track.