Nutritional Chart

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Additional Information

Nutritional Menu Chart

Below is a sample CFFI Exercise Routine/Journal grouped in body parts. It can be used to design a workout program to help you reach your goals. The amounts in the "Weight" column is left blank and should be determined after proper physical analysis. Also, your particular weekly schedule should also be decided after evaluation. Allow us to consult you in setting up a routine for you.

Proteins 4-6 oz	Carbohydrates	Fats
Chicken . . . . . . . 27g	Serving: 1 cup / medium	Oil / Butter . . . . . . 13g
Turkey . . . . . . . . . 33g	Rice . . . . . . . . . . . . 45g	Salad . . . . . . . . . . . .8g
Fish . . . . . . . . . . 21g	Potato . . . . . . . . . . .36g	Low-fat Dressing . 5g
Lean Ham . . . . . . 20g	Yams .. . . . . . . . . . 48g	Cheese . . . . . . . 10g
Lean Beef . . . . . . 20g	Beans . . . . . . . .45g	Mayonnaise . . . . 11g
BoarsHead (meats) . . 33g	Corn . . . . . . . . . . 30g	Peanut Butter . . . . . .8g
Tofu . . . . . . . . . . .20g	Soups .. . . . . . . . . 20g	Ice Cream, 1 cup ..15g
Soy . . . . . . . . . . . . 20g	Oatmeal . . . .. . . . . 25g	Cake / Danish .. . . 10g
Protein Powder . . . 20g	Grits / Cream of Wheat .. 25g	Brownie . . . . . . . . 10g
Cottage Cheese . . . . 30g	Pasta . . . . . . . . . . . 37g	Cookie . . . . . . . . . . 3g
Egg Whites . . . . . . . . .4g	Two Slices of Bread . . 22g	Whole milk . .. . . . . 8g
Isopure Protein Pwdr. 50g	Pancake . . . . . . . . .8g	Skim milk . . . . . . 5g
Pro Blend Bar . . . . . 30g	English Muffin .. . . . . .25g	1/2 cup of peanuts . . 35g
Solid Protein Bar .. . . 30g	Muffin . . . . . . . . . . . 25g	Pork Chops . . . . . . 30g
Smoothie . . . . . . . . 30g	Corn Bread . . . . . . 25g	Pib Roast / Steak . . 40g
	Crackers . . . . . . . . .10g	Macaroni Cheese . . . 10g
Vegetables and Fiber	Juice, 8oz . . . . . . . .30g	Potato Salad . . . . . 15g
Broccoli . . . . . . . . . . 7g	Wine, 4oz. . . . . . . . 20g	Whopper, Burger . . . .41g
Carrots . . . . . . . . . .11g	Fruit -apple, banana . 25g	Chocolate Bar . . . . . 12g
Cauliflower . . . . . . . . 5g	Power Bar . . . . . . . . . 45g	Cheesecake . . . . . . .20g
Celery . . . . . . . . . . . 5g	Isopure Protein Pwdr. . 25g
Asparagus . . . . . . . . 7g	1tbsp Sugar . . . . . . . . . 4g
Artichoke . . . . . . . .. . . 10g	Pro Blend Bar . . . . . . . 16g
Green Beans . . . . . . . . 7g	Solid Protein Bar . . . . .10g
Squash / Zuchinni . . . 10g	Ironman Bar . . . . . . . . 25g
Greens / Turnips . . . . 10g	Smoothie . . . . . . . . . . . 20g
Lettuce / Tomato . . . . . . 7g	Protein Powder . . . . . . . 20g
Cucumber / Mushrooms . 7g	Cake / Danish . . . . . . . . 20g
Beets . . . . . . . . . . 13g
Spinach . . . . . . . . . . . 7g