60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
YOU CANNOT TRAIN YOUR WAY
OUT OF A POOR DIET.
Your Fitness Goals: No matter what
your goal, to slim down, gain mus-
cle, burn fat or just get stronger,
having a solid nutrition prescription
will set you up for success. Being
mindful of what you’re eating and
planning ahead will set you up to
win big. Each goal can be achieved
through the proper intake of calo-
ries with this program. Those look-
ing to put on muscle will need to
increase their clean calories. Those
looking to lose fat will adjust their
calories under their TDEE but nev-
er drop below their BMR. The im-
portant key to any goal is enough
calories from clean, as close to na-
ture as possible, foods.
While Weights for Women mainly
focuses on the training, it’s critical
to understand that nutrition is 65%
of the fitness equation and without
it you will end up frustrated with
subpar results.
As such an important component,
this nutrition guide includes a few
key ideas to assist you on your jour-
ney. By applying these 7 simple
steps in addition to the workouts,
you will lose body fat, build lean
muscle, and see major body com-
position changes within weeks.
1) Skip the Calorie Counting:
We are not concerned with count-
ing calories or macros, but we are
concerned about the quality of food
you will be eating for this Weights
for Women: Beginner Weights.
Start by throwing away any junk or
processed food you might have in
your cupboards. Eliminate tempta-
tions in your house.
Be sure to get a good balance of
lean protein, healthy carbohy-
drates, and healthy fats. Balance is
key in healthy diets. Good protein =
lean meats, fish, and quality protein
powder supplements. Good carbo-
hydrates = sweet potatoes, squash,
and white rice. Good fats = avo-
cado, grass-fed butter, and extra
virgin olive oil. Remember ladies,
healthy fats are essential to good
health, don’t be scared of them, and
these fats do not directly translate
to the fat your body stores as ex-
cess body fat.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

2). Protein:

Quality protein will be of the most importance when starting this weight pro-
gram. Ladies, do not worry, protein will not give you bulky muscles. Instead,
protein will give your body the necessary fuel to build and repair muscles as
you work them through this program. Choose both high quality proteins from
lean meats and fish, as well as high quality protein powder to supplement
your diet. A whey protein isolate, preferably grass-fed, is the best option for
most people because it is the most bioavailable and will be most efficiently
used by your body.

Every meal should contain some protein, ideally an animal-based form

(beef, fish, chicken, pork, or eggs). There are several very solid reasons for
the emphasis on protein, and this carries over to everyone, not just athletes.

THERMIC EFFECT OF FOOD (TEF)

Protein is a very costly macronutrient for the body to metabolize. Your

body actually burns calories to digest protein. Therefore, from a fat-loss
perspective, it makes sense to include protein with every meal.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
REPAIRING SKELETAL MUSCLE
AND TISSUE
The volume and intensity of train-
ing damage the body’s muscles
and tendons. Protein plays a major
role in repairing that damage.
ADDITION OF LEAN BODY MASS
(LBM)
Weight training tears down the
body’s muscles so, it’s important to
provide your body with the nutri-
tion and food to rebuild itself. Con-
trary to popular belief, a high-pro-
tein diet will NOT create big, bulky
muscles in women. Females simply
do not possess the testosterone
and hormones responsible for bulk-
ing up like males. Instead, high- pro-
tein diets help women to achieve a
slender, long, and lean body.
SATIETY
Satiety is how satisfied your brain
becomes after eating food. Eating
is completely driven by your hor-
mones. Fat, carbohydrates, and
protein all affect hormonal secre-
tion differently, but when it comes
to satiety, protein is king. A little
protein goes a long way in keeping
your brain satisfied.
FAT STORAGE/FAT RELEASE
Without getting too complicated,
it’s important for you to understand
two hormones: insulin and gluca-
gon. Together, these two hormones
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
regulate blood sugar. Insulin is the
master “fat- storage” hormone.
Animal-based sources of protein
are very dense with amino acids and
create a greater secretion of glu-
cagon, the “fat- release” hormone.
When it comes to losing fat, you
want the “fat-release” hormone, so
it’s better to eat animal- based pro-
tein, which is also the best source
of complete protein.
DISPLACEMENT OF CARBOHY-
DRATE RATIO
Typically, if you eat a lot of protein,
your carbohydrate intake will be
low. When this ratio is dominated
by animal-based protein, fats nat-
urally fall into place and you can
easily portion and adjust carbo-
hydrates based on exercise needs.
While beans, nuts, and dairy con-
tain protein, the quantity and quali-
ty are substandard compared to
animal sources. As a general rec-
ommendation, aim for a daily con-
sumption of 1 gram of protein per
pound of bodyweight.
Quick Tips:
A) Prepare more protein the night
before and use leftovers as snacks.
B) Beef jerky is a great snack while
on the move.
C) Protein powder is a great sup-
plement, as long as you choose a
quality brand. The fewer ingredi-
ents, the better. Look for something
with a relatively small number of
carbohydrates.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
D) Breakfast MUST contain protein.
At least 30g of protein from whole
food sources.
E) Use the Weights for Women Mac-
ro List & Grocery Guide to choose
high-quality protein foods.
RECOMMENDATION:
Ensure every meal contains a dense
and complete protein source. Main-
tain an daily protein intake of at least
1 gram per pound of bodyweight.
Aim for 30 grams of whole food
protein in your first meal of the day.
Note: This general rule of thumb
works for most individuals. If you
are 50 or more pounds overweight
use your lean body mass instead of
your total bodyweight to calculate
your total daily protein.
3) MEET YOUR NEW BFF FOR
LIFE: VEGGIES
Eat your vegetables. This means
having 2 servings of vegetables at
every single meal. There is a direct
correlation between increased veg-
etable consumption and increased
health and weight loss. Lean mus-
cles are built on protein, but a lean
body is built on green vegetables.
4) HYDRATION STATUS
Whiles many consider this an easy
area to cover, it still tends to be
overlooked. Many of us, including
me, believe that we are staying fully
hydrated, while we actually drink
fewer fluids than we think. Keeping
track will help us make sure we
avoid dehydration.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

HYDRATION FORMULA

We encourage you to replace 100%

of your beverages with water. This
will ensure you eliminate unneces-
sary calories from your diet. It will
also ensure that you stay proper-
ly hydrated for your workouts and
day to day activity.

The recommended formula for op-

timal hydration is the following:

1/2 bodyweight (BW) in ounces per

day (1 ounce = 29.5 mL)

This ensures that you replace fluid

you lost throughout the day from
normal sweat and increased me-
tabolism.

When the body is chronically de-

hydrated, it holds onto water for
survival. The body is very efficient
at retaining water. The solution is
to efficiently hydrate so the body
sheds excess water, which results
in better muscle tone appearance
and a leaner physique. Additionally,
proper hydration clears the meta-
bolic waste from your training vol-
ume and helps with recovery.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

IMPORTANT NOTE: Drinks like Conversely, drinking 8 ounces of

iced tea and diet sodas DO NOT water 20 to 30 minutes prior to your
count toward your hydration sta- meal can increase saliva content and
tus. The accompanying Weights the quality of digestion.
for Women Macro List & Grocery
Guide provides an excellent choice COFFEE
of beverages. Review the guide
and try to select drinks from it. Despite being demonized as a di-
uretic, it’s actually okay to have cof-
HYDRATION TIMING fee in your diet. Coffee is a known
ergogenic (training aid) that con-
When increasing and maintain- tains a fair amount of antioxidants
ing your hydration status, it’s also and caffeine.
important to consider the timing.
Large amounts of water during Caffeine is actually the most un-
derutilized natural fat-burner on the
meals can lead to inefficient di-
market. A shot of espresso or a small
gestion by diluting gastric acids
and enzymes. Try NOT to drink
anything during or at least 30
minutes after eating to optimize
digestion.

Relax, chew your food slowly, and

let your saliva break down the
food. Enjoy the process. Certain
times, liquid is required to clear
our throats; therefore, this is a
do-your-best proposition. Eating
all of the salmon and spinach in
the world will do little good when
the food is poorly absorbed be-
cause you drank too much liquid.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
cup of black coffee will help your
workouts, as long as you omit the
sugar, creamer, and syrups. Howev-
er, coffee can cause gastric motility
and should probably be avoided by
anyone with a predisposition to GI
disturbances.
TEA
Like coffee, green tea is another
natural fat burner. It is thermogenic
(fat-burning) due to compounds
called catechins, which are active in
both green and white teas. It also
contains theanine, a precursor to a
calming neurotransmitter. Rooibos
tea is actually an African bush that
comes in green and red varieties.
It has no caffeine but ample anti-
oxidants. Black and herbal teas are
fine too.
ALCOHOL
Alcohol consumption affects your
hydration and can hinder your fat-
loss efforts. If you choose to drink
while on this program, limit your
consumption to no more than 1 to
2 drinks per week. The benefits of
red wine for general health have
been studied to a ridiculous de-
gree despite the health benefits of
wine being quite minimal. Alcohol
works against you and negatively
impacts (1) hydration status, (2)
fatty acid synthesis, (3) testos-
terone production, and (4) REM
and second-stage sleep. All four
of those are essential for general
health, fat loss, and better body
composition. Understandably, we
are social creatures. Drinking does
occur. Nonetheless, beware of al-
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
cohol’s damaging effects and do
your best to keep it at bay.
Perhaps look at it this way, what-
ever you consume or drink will be
used for either FUEL or REPAIR.
Alcohol is dirty fuel that negatively
affects hormonal response.
MILK
Milk is only essential for three
types of people: (1) people try-
ing to gain weight, (2) people
who want cancer, and (3) babies.
That statement usually gets some
attention and even upsets many
people, but it’s still valid. With a
few exceptions, no one other than
babies and small children should
be drinking milk. Milk is highly an-
abolic and insulinogenic (causes
a large insulin release), hence its
carcinogenic properties. Casein
protein often causes inflammato-
ry issues and the lactose can be
problematic for some people.
Furthermore, the “calcium” in milk
for strengthening bones is highly
overrated, considering that North
Americans consume some of the
highest levels of calcium yet also
possess the highest rates of oste-
oporosis (bone disease). In JAMA
Pediatrics (September 2013),
David S. Ludwig, MD, PhD, pub-
lished an article on milk based
upon a Harvard study, where he
described many other calcium
sources and explained that coun-
tries with very low milk consump-
tion actually have a lower rate of
bone fractures.
Additionally, the quality of grocery
store milk is quite low, mostly due
to high-heat pasteurization, ho-
mogenization, and the quality of
the cows it comes from.
Forms of full-fat yogurt and heavy
cream are not in this category.
RECOMMENDATION:
Consume half your bodyweight (in
ounces) of water daily, spread out
over the course of the day. Begin
with 8 ounces of water first thing in
the morning prior to eating. Limit
consumption during meals and 30
minutes post meal. Limit alcohol.
Try to cut it out all together.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

5) Food Quality

Food quality means “whole food in as close to their

natural form as possible”. The emphasis here should
be on the following: meat, veggies, nuts, seeds, some
fruit, little starch, and no additional sugar.

We place an emphasis on whole foods because of

their nutrient density (nutrient rich) without caloric
density (high calories).

The foods listed in the accompanying Weights for

Women Macro List & Grocery Guide will have the
highest amount of micronutrients (vitamins and min-
erals) without containing the empty calories present
in processed foods. Try your best to select foods from
there.

Think tangerine instead of Twinkie. Blueberries instead

of Blizzard. Steak instead of Subway. Remember, the
main goal of food quality is nutrient density without
caloric density. The more you can prepare
your meals at home, the better.

You’re on the go and don’t have anything handy, but

those choices often lack the nutrient density. To avoid
this, use Sunday night to prep food for the week. Buy
a large pack of chicken breasts from your favorite gro-
cery store. Cook them on a George Foreman grill with
a bit of lemon and black pepper for a delicious, quali-
ty protein to eat throughout the entire week. Then all
you have to do is grab and go. The same approach
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

works with veggies. Simply chop up some carrots, celery, red pepper, or cu-
cumbers. Toss them into zip-lock bags. The next time you feel hungry you’ll
have lots of nutrient-dense, low-calorie foods handy. Boom! It’s that easy.

ORGANICS

This mainly applies to fruit and veggies. Follow the rule of “The Dirty
Dozen & Clean Fifteen,” found in your accompanying Weights for Wom-
en Macro List & Grocery Guide. If memorizing the list feels overwhelm-
ing, then an even easier way to remember it is the following:

• Buy thin-skinned items (apples, berries, leafy greens, etc.) organic.

• Buy thick-skinned items (bananas, avocados, sweet potatoes) conven-

tional. So, are organics really worth it? Do they contain more vitamins and
minerals than conventional products? YES, they are worth it. NO, they
don’t offer a lot more vitamins and minerals than conventional produce.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
ORGANIC FRUITS & VEGETABLES
The value of eating organics lies in
what’s NOT in the produce. Organ-
ics are free of harmful pesticides
and herbicides, notorious endo-
crine disrupters. Furthermore,
continuous chronic exposure to
pesticides and herbicides, even at
low levels, can impair hormonal
secretion. Remember, optimal hor-
mones lead to optimal health and
body composition.
ORGANIC MEATS
Along with fruits and veggies, or-
ganic grass-fed beef consists of
a much better food profile than
conventional beef. This meat can
be pricey. However, the fatty acid
profile of organic contains much
better ratios of omega-3/omega-6
fatty acids, as well as high levels
of conjugated linoleic acid (CLA)
and vaccenic acid (naturally occur-
ring healthy trans-fats) that benefit
your health and decrease body fat.
With the emphasis on animal pro-
tein in your diet, the cost-benefit
ratio will be high. If possible, I rec-
ommend buying meat through lo-
cal farms, local grocery stores, or
health-oriented national chains like
Whole Foods.
MACRORATIOS
Combining macros (protein, fats,
and carbohydrates) ensures proper
macro nutrient balance and tends
to bring down the overall glycemic
index (GI) of a meal. As a result, this
lowers the body’s insulin (fat-stor-
age) response.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION
REMINDER: There is an excellent
list of high-quality macros (protein,
fats, and carbs) from which to
choose in your accompanying
Weights for Women Macro List &
Grocery Guide.
QUICK TIPS
A) BEEF IS BETTER THAN CHICK-
EN. Beef contains a better amino
acid profile and higher biological
protein value. Plus, the fats from
beef are much better than chicken.
B) BACON AND PORK ARE SOLID
CHOICES. Especially when you get
sick of beef. Again, I shop for these
meats at local farms, local grocery
stores, and Whole Foods.
C) BREADS/GRAINS. These are
very dense, nutrient-depleted car-
bohydrate sources coupled with in-
flammatory prolamines, like gluten
and gliadin. We have only included
these foods in our diets for a short
period of time, considering how
long humans have been in exis-
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

tence, and we have NOT adapted to

them. Our bodies never fully digest
the gluten peptides found in grains,
so we should strictly limit these.
Just remember: empty carbs.

D) PASTA FALLS UNDER GRAINS.

Think of it as wheat sugar. The GI
index is sky high from lots of added
inflammatory gluten.

E) EGGS ARE KING AND SUPER-

FAST. Try to buy organic free-range
eggs from local farms and grocery
stories, if possible.

F) SWEETS. Eliminate all refined

sugars and strictly limit natural sug-
ars. At the end of the day, sugar is
still sugar.

G) DARK CHOCOLATE. This can be

an effective way to deal with sugar
cravings. It’s much better for your
body than sugar. The bars with a
higher percentage of cacoa contain
more antioxidants and saturated fat
but fewer carbohydrates.

Chocolate stimulates the release

of dopamine, the “reward” neu-
rotransmitter. This shuts down your
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

craving for sweetness without the Remember, consistency is best. Mi-

high-glycemic carbohydrate over-
load from refined sugar.
H) DAIRY. Most people tolerate
full- fat yogurt and heavy cream
fairly well. These two options con-
tain lower amounts of lactose and
amino acids, which create issues
from insulin spikes. Cream and yo-
gurt are also great sources of SFA
(saturated fatty acids).
THE 90/10 RULE
nor deviations will not completely
hinder your progress, as long as you
eat clean the majority of the time.
Recommendation:
Emphasize whole foods in as close
to their natural form as possible.
Every meal should contain some
proteins, fats, and carbohydrates
(PFCs). Try to shift towards local
organic produce and free-range,
grass-fed beef.

Some people need the freedom

and flexibility to occasionally de-
viate from a strict clean diet, and
doing so helps them stay sane and
build resiliency. For those who
choose to deviate from a clean
diet, I recommend the 90/10 Rule:

• 90% of the time stay on track with

a clean diet
• 10% of the time deviate and in-
dulge in “cheat meals”

Planning and timing your “cheat

meals” can be beneficial, especial-
ly if you indulge around your most
intense training day(s) of the week.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

6) FREQUENCY

Consistent meals and snacks are important. For some people, that
means 3 square meals a day, whereas others require 5 to 6 smaller
meals. Stick with what works for you and try your best to stay consistent
and consume your macros.

Use your accompanying Weights for Women Macro List & Grocery Guide to
choose foods and snacks. Also, track the frequency and consistency of your
meals in a Food Journal that you write into your phone or just in a notebook.

Recommendation:

Analyze your schedule to determine the best regimen for meals and
snacks. Be consistent and focus on consuming your macros.

7) FOOD INTOLERANCES

It’s important that you become aware of how food affects your body and
makes you feel. I like to use a simple tracking system of smiley and frown-
ing faces. Think about how you feel before, during, and after you con-
sume your meals. Leave the appropriate face next to the item in your
Food Journal based on how you feel.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

WHY?

Certain foods may result in low-grade, chronic inflammation that is harm-

ful to your health and rob your body of important nutritional resources.

For example, if your body is using nutritional resources (proteins, fat,

carbohydrates, etc.) to fix and repair damaged tissue from food intoler-
ances or sensitivities, then it’s not recovering from training or exercise as
well as it should be. As a result, your body will not build lean body mass
or burn fat as effectively.

RECOMMENDATION:

Track and log physical (gastro/energy levels) and emotional (alertness/

mood changes) states in relation to food intake. Use your Food Journal
everyday, or if you already have a favorite way to track, stick with that.

8). DON’T STRESS

Don’t stress about the specifics. Excessive stress is counterproductive to

acheiving your fitness goals. Instead of sweating the details, sweat in the
gym and eat right. Just follow these simple guidelines; pick whole foods
from as close to nature as possible.

Throw out your excuses. Start implementing the 8 basic nutrition principles
from this Nutrition Prescription guide and using the Weights for Women
Workouts training manual.
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

JOIN A SUPPORTIVE COMMUNITY

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To Your Success and Health,

Michael Morelli Jr.

Your Dedicated Coach
60 DAY
BEGINNER STRENGTH
NUTRITION PRESCRIPTION

WEIGHTS FOR WOMEN NUTRITION PRESCRIPTION

By Michael Morelli Jr.

Consult your physician and get permission before starting any exercise
program or altering your diet. The programs and information expressed
within this book are not medical advice, but for educational purposes only.
This program is designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before
starting any exercise program, including Six-Pack Finishers. If you experi-
ence any lightheadedness, dizziness, or shortness of breath
while exercising, stop the movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury
or health condition that may occur through following the programs and
opinions expressed herein. Dietary information is presented for informa-
tional purposes only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their
safety and know their limits. The ideas represent the author’s opinions and
are solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever

without written permission except in the case of brief quotations utilized in
articles and reviews.