1. Iron Works – Nutrition Guide
Protein
• Fish: Salmon, Halibut, Mahi Mahi, Tuna, Swordfish, Tilapia, Shrimp,
Scallops, etc.
• Eggs: whole eggs or just the whites
• Chicken breast
• Lean turkey breast/ground turkey
• Tofu(Vegan)
• Tempeh (Vegan)
• Steak
Carbs
• Oatmeal (Plain, season with cinnamon, stevia)
• BrownRice
• Rice Cakes (2 per serving)
• Sweet Potatoes
• Red Potatoes
• Ezekielbread
• Quinoa
Fats
• Avocado
• Almonds, cashews, walnuts
• Natural Peanut Butter
Super foods (add-ins)
• Chia seeds
• Spirulina
• Flax seed
Vegetables
• Broccoli
• Cauliflower
• Kale
• Spinach
• Green beans
• Asparagus
• Celery
• Onions
• Peppers
• Mushrooms
• Eggplant
• Tomatoes
• Cucumbers
• Squash
Fruit
• Melons - watermelon, honey dew, cantaloupe
• Apples- preferably red/dark red colored apples
• Berries - raspberries, blackberries, blueberries… these should be the
fruit’s you consume most on a regular basis
• Grapefruit
• Banana
• Pineapple
Oils
• Coconut oil
• Oliveoil
Drinks
• WATER!!!
• Teas (sweetened withstevia only)Idon’t drink
• ZEVIAsodas (zero cals and sweetened with stevia)
• Coffee(preferably ‘black’, sweetened withstevia)
• NO ALCOHOL!!
Dairy
• Unsweetened unflavored almond/coconut milk
• Cottage cheese
• Plain Greek Yogurt (add fruit or stevia for flavoring,easiest to just
add moderate amounts to smoothies

2. Gain Weight
Macros
50% Carbs – 2x BW 270g Carbs
30% Protein – BW 150g Protein
20% Fat 70g Fat
Breakfast: Oatmeal/Grits 27g C
Fruit 20g C per serving
1 Egg 6g P/5g F
Toast & peanut butter 15g C/16 g F, 6g
C/8g P
Snack: Granola bar 25g C
Almonds 20g P per cup
Apple 25g C
Lunch: turkey sandwich on wheat bread
30g C/20g P
Green leafy salad with oil/vinegar (NO
RANCH)
Baked sweet potato (no brown sugar)
24g C
Fruit 20 g C per serving
Snack: Protein shake 30g P
Banana 27g C
Dinner: 2 Chicken breast 30g P each
Wheat pasta with marinara sauce (no
white sauce)
Green beans 7g C
Black Eyed peas 27g C/4g P cup
Maintain Weight
Macros
40% Carbs – BW 196g Carbs
40% Protein – 1.5x BW 201g Protein
20% Fat 180g Fat
Breakfast: Oatmeal/Grits 27g C
Fruit 10g C half serving
3 Egg 18g P/15g F
Toast & peanut butter 15g C/16 g F, 6g
C/8g P
Turkey Bacon 23g F/24g P
Snack: Apple 25g C
Lunch: Turkey sandwich on wheat bread
30g C/20g P
Green leafy salad with oil/vinegar (NO
RANCH)
Avocado 21g F/12g C
Snack: Protein shake 30g P
Almonds 45g F/20g C/20g P a cup
Dinner: Baked sweet potato 24g C
Black Eyed peas 27g C/4g P cup
Steak 77g P/60g F
Lose Weight
Macros
25% Carbs - .5 BW 171g Carbs
50% Protein – 2x BW 257g Protein
25% Fat 134g Fat
Breakfast: 3 Eggs 18g P/15g F
3 Turkey Bacon 69g F/72g P/8g C
Snack: Protein Shake 30g P
Apple 25g C
Lunch: Tuna 25g P/5g F
Snack: Protein Shake 30g P
Almonds 45g F/20g C/20g P a cup
Dinner: Tilapia 23g P a fillet
Black beans 118g C/39g P
Based on bodyweight = 155 pounds
C - Carbohydrates
P - Protein
F - Fat