Devil Pups Nutritional Guidelines

DEVIL PUP BRANDING

SHAPING YOUR DAILY NUTRITIONAL REQUIREMENTS

Earning the title of Devil Pup is a lifetime achievement. The process beganwhen you made a commitment to yourself to strive for self-improvement.Your Liaison Representative (LR) has observed many of the positive charactertraits that make you a terrific candidate for the Devil Pups program. You areto be congratulated for being noticed as a young person that possesses greatpotential and a willingness to do the right things. You are encouraged tobegin a training regimen (if you have not already done so) that will enableyou to pursue your goal to earn the title of Devil Pup. In addition to yourphysical training, you should include a disciplined nutritional, rest andrecovery routine, too. In order to exude the leadership qualities your LR hasobserved in you, you will want to be as prepared as possible for the ten daytraining schedule. The enclosed nutritional guidelines are intended to aideyour training preparation. There is no time like “now” to begin! Earning thetitle of Devil Pup will be well worth your efforts and sacrifice. Best of luck andstay focused on reaching your goals.

NUTRITION CHECKLIST

1. Develop a nutritional plan and write it down in your workout journal. Try to

craft a 7-day plan and be diligent in following your plan.

2. Provide your parent/guardian a list of foods to include in the family weekly

grocery list.

3. Plan ahead! Before retiring for the evening make your lunch and snacks for

the following day (peanut & jam sandwiches, fruit, veggies).

4. Try and eat or graze throughout the day. Eating small meals during the day

keep you energized and allow for maximum performance in both academics

and physical training. Eating every 2-3 hours is a good rule.

5. Watch your portions; don’t overeat. You will want to ensure your complex

carbohydrates are the largest portion, protein next, and then sugars and fats.

6. Try and drink at least eight glasses of water per day (more if you’re active

athlete). You will want to ensure you are urinating clearly. If not, you are

dehydrated.

7. Protein shakes are okay, but follow the instructions on the label. More is not

better.

8. Record everything you eat in your journal. Adjust your diet and training so

that it fits your progression and conditioning development. Much of what you

do will be by trial and error.

9. Remember when you start putting on muscle you will gain weight (muscle is

three times heavier than fat), but you will lose inches in fatty areas and gain

inches in muscular areas. In addition, your workout routines will become

more effective. As you become more efficient in your workouts you will burn

calories more efficiently and will actually have to increase you intake of

complex carbohydrates (rice, grains, potatoes, etc.).

DEVIL PUP BRANDING

EXAMPLE – EXAMPLE - EXAMPLE

PERSONAL NUTRITIONAL JOURNAL

Month: _________ Date of Weigh in & Current Weight: _________

DATE Snacks Breakfast & Hydration Lunch & Hydration Dinner & Hydration

1 Fruit-Veggies-

Protein

Fruit – Whole Grains - Dairy Protein-Carbs-Fruit Carbs-Protein-Veggies

2 Fruit-Veggies-

Protein


3 Fruit-Veggies-

Protein


4 Fruit-Veggies-

Protein


5 Fruit-Veggies-

Protein


6 Fruit-Veggies-

Protein


7 Fruit-Veggies-

Protein


8 Fruit-Veggies-

Protein


9 Fruit-Veggies-

Protein


10 Fruit-Veggies-

Protein


11 Fruit-Veggies-

Protein


12 Fruit-Veggies-

Protein


13 Fruit-Veggies-

Protein


14 Fruit-Veggies-

Protein


DEVIL PUP BRANDING

15 Fruit-Veggies-

Protein


16 Fruit-Veggies-

Protein


17 Fruit-Veggies-

Protein


18 Fruit-Veggies-

Protein


19 Fruit-Veggies-

Protein


20 Fruit-Veggies-

Protein


21 Fruit-Veggies-

Protein


22 Fruit-Veggies-

Protein


23 Fruit-Veggies-

Protein


24 Fruit-Veggies-

Protein


25 Fruit-Veggies-

Protein


26 Fruit-Veggies-

Protein


27 Fruit-Veggies-

Protein


28 Fruit-Veggies-

Protein


29 Fruit-Veggies-

Protein


30 Fruit-Veggies-

Protein


31 Fruit-Veggies-

Protein


DEVIL PUP BRANDING

PERSONAL NUTRITIONAL JOURNAL

Month: _________ Date of Weigh-In & Current Weight: _________

Guidelines:

*Core work is comprised of crunches, and stability ball training routines, etc.

Always rest 48-hours between weight routines; conduct upper body one day

and lower body the next. 3 Lifts per week is optimal – rotate the routines the

following week.

Cross train cardiovascular as often as possible (bike, run, swim, etc.).

DATE DURATION of CARDIO WORKGoal: 30- minutes

STRENGTH TRAININGLower Body Workout

STRENGTH TRAININGUpper Body Workout

Run – Bike - Swim Squats: 3 x 10-12Lunges: 3 x 8-10*Core: 3 x 15-20

Bench: 3 x 10-12Military: 3 x 10-12Pull Ups: 3 x max

Push Ups: 3 x 10-25Run – Bike - Swim Squats: 3 x 10-12

Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20



Lunges: 3 x 8-10*Core: 3 x 15-20


Push Ups: 3 x 10-25

DEVIL PUP BRANDING

NUTRITION GUIDELINES

Food nourishes the body and gives us energy to get through each day.Healthy eating is fundamental to good health and is a key element in healthyhuman development and the ability to learn. It’s all about making goodchoices and understanding what is good and what is not --- you shouldknow.

Definition Food Groups Healthy Choices

Fruit & Vegetables Fruit & Vegetables

Having at least one vegetable or fruit at every

meal or as a snack will help you get the amount

of vegetables and fruit you need each day.

Eat at least one dark green and one orange

vegetable each day. Dark green vegetables such

as broccoli, romaine lettuce. Go for orange

vegetables such as carrots, sweet potatoes.

Grain Products Grain Products

Whole grains, are a source of fiber and are

typically low in fat. Fiber rich foods can help you

feel full and satisfied.

Make grains at least half of your diet. Choose

products that say “whole grain,” like: brown rice,

oats, whole wheat bread, oatmeal or whole

wheat pasta.

Milk & Alternatives Milk & Alternatives

Did you know that milk and alternatives contain

important nutrients that are good for your

bones? Having milk or fortified soy beverages

every day provides the nutrients that you need

for healthy bones and optimal health.

Drink 1%-2% (fat) milk each day for adequate

vitamin D – one glass. Drink fortified soy

beverages if you do not drink milk. Select low

fat or non-fat” when choosing yogurt, sour

cream, cheese, and ice cream, etc.

Meat & Alternatives Meat & Alternatives

Did you know that meat and alternatives provide

protein, fat and many other important nutrients

including zinc, iron, and magnesium and B

vitamins? You don’t need to eat large amounts

from this group to satisfy your nutritional needs.

Select lean meat and alternatives prepared with

little or no added fat or salt. Trim the visible fat

from meats. Remove the skin on poultry. Eat

fish over meat whenever you have a choice.

Oils & Fats Oils & Fats

There are different types of fats in foods:

saturated, unsaturated and trans fats.

“Trans fat” is the key word for oils and fats. Eat

only butter that says; “No Trans Fat”. Also

consider: canola oil, olive oil as better choices

Beverages Beverages

Drink water regularly. The key to most other

beverage selection is to drink “calorie free” or

“low calorie”.

Water is better than anything else. When eating

out, say “yes” when offered water or order water

to drink with your meal.

Documents

Devil Pups Nutritional Guidelines