People often ask "Is there a God?" Whoop there it is! I'm giving you this information for free, something that the fitness industry is not doing. To lose weight, you must manage your calorie intake and to gain weight you must increase your calorie intake. This is just to give you a basic understanding of how weight management works.

1. HOW TO LOSE OR GAIN WEIGHT
JUST THE BASICS OF DIETING
By Franklin B. Williams II
June 23rd 2014

2. WELCOME!
My name is Frank and I want to share my experience with dieting. If you
need to lose weight or you know someone that needs to lose weight;
pass this info around. Where major companies are trying to hide this
info from you by making it complex for you to understand. I’m going to
give it to you in a way that you can understand.

3. THE FIRST THING TO DO: REALIZING THE CAUSE
What is the reason for you wanting to lose weight?
▪ Getting tired of people picking on you
▪ Health reasons
▪ You want to be around a long time for your family
▪ Getting tired of clothes shopping and not finding anything that fits you
▪ Tired of family/friends being ashamed of you
Whatever the case may be, change is important to you now. I have created just the
basics to give you an idea of how and why diets are NOT as complex as the fitness
industry claim it to be. What if I was to tell you, I lose 14 lbs. in two weeks without
exercising? It’s true!

4. A THEORY OF WHY OBESE HAPPENS
Some of you may get mad at me but you need to hear it in its rawest form. You’re not
going to take heed of it If give it to you sweet and simple.
It starts within the household, obese is taught. Judging from experience, parents love to
give their kids the very best in life including food. We don’t want our kids to ever starve
or to wonder where their next meal is coming from. This is what taught us to eat with no
boundaries. There are people that actually think it’s ok to over-feed their kid(s) and look
at it as cute.
The results of this behavior is, as they become older they will become obese. Then when
they reach adulthood, they will develop health issues. You would think adults know
best, but if they themselves wasn’t taught how to eat; what chances do that child have
of being obese?
Break the chain of FAILURE.

5. GETTING STARTED: A MUST DO BEFORE STARTING
This is the most important thing you can ever do
in order to be successful at losing or gaining
weight. This process is the Blueprint of diets
across the world! You must know your weight
and age to get your BMI.
Get the following:
• Get your Body Mass Index (BMI)
• If you got the Android phone, go to Google
Play and download “MyFitnessPal”
• If you have access to the web, go to
www.myfitnesspal.com and Sign Up.
Both app and website works independently. You don’t need to have
both, but it makes things totally easier if you did!

6. HOW TO GET YOUR BMI MANUALLY
It’s fairly simple. The top part of the chart is
a persons weight and the left-side is the
height.
▪ Find your weight.
▪ Then follow your weight down to your
height.
▪ That two digit number is your BMI.
If your weight exceeds the chart, by maybe
100 lbs.; you can do one of two things. You
can either follow the layout of the numbers
until you reach your weight and height or
you can get your BMI online.
http://www.cdc.gov/healthyweight/assessi
ng/bmi/Index.html
For Women

7. HOW TO GET YOUR BMI MANUALLY
It’s fairly simple. The top part of the chart is a
persons weight and the left-side is the height.
▪ Find your weight.
▪ Then follow your weight down to your
height.
▪ That two digit number is your BMI.
If your weight exceeds the chart, by maybe
100 lbs.; you can do one of two things. You
can either follow the layout of the numbers
until you reach your weight and height or you
can get your BMI online.
http://www.cdc.gov/healthyweight/assessing
/bmi/Index.html
For Men

8. NOW YOUR READ!
THINGS YOU WILL NEED MEASURING TOOLS
It’s not that difficult to measure food because all the tools have
markings on that match up with the Nutritional Facts label on
foods. You will need to invest in the following items:
▪ Measuring Cups
▪ Measuring Spoons or Scoops
▪ A Food Scale (I got Digital)
Remember K.I.S.S. acronym?
(k)eep (I)t (S)imple (S)tupid. Your going to do just that. Don’t go
over thinking different measurements. If your unsure, research
online and look for measurements conversion calculators or
charts.
The App and the website is in place?

9. A LITTLE HOMEWORK ASSIGNMENT
I want you to make a list of the foods you
eat daily. This includes breakfast lunch
dinner and any junk foods. Now, you have
to be totally honest with yourself after all,
its for your best interest. I want you to
setup your list like my list on the right.
I want you to know how easy it is to go
over your daily calorie intake thus causing
you to become fat. The meal on the right is
a meal I use to eat on my lunch breaks
before I started this diet.
You should know that these type of meals
are dangerous to people with weight issues
because the calories alone in this meal is
considered to be 4 meals! On an average,
your meals should only be 200 to 300
calories per meal.
Name of Food Portion
Cup, ½ Cup, 1 Pc.
Number of
Calories
KFC Chicken
Breast
2 PC 450
KFC Chocolate
Cake
1 Slice 345
KFC Drink 8 oz. 250
Evaluate Your Current Eating Habits
Total: 1495 Calories

10. PERSONAL ADVICE TO YOU
WHEN IT COMES TO FAST FOODS, YOU HAVE TO RESEARCH YOUR FOOD CHOICE LOOKING FOR THE
LOWEST CALORIE FOODS THAT ALLOWS YOU TO STAY WITHIN BUDGET. MYFITNESSPAL IS A GREAT
RESOURCE FOR THAT. I WOULD EVEN TAKE IT ANOTHER STEP FURTHER, PLAN YOUR MEALS BEFORE
YOU GO TO ANY OF THE FAST FOOD PLACES.
DUNKIN DONUTS – DAIRY QUEENS – MCDONALDS – ETC.

11. AVOID SUGARS
It’s like a drug that you can’t shake! If
you start your morning off with a cup of
coffee or cereal that involves regular
sugar, chance are you will be extremely
hungry throughout the day. Then stuff
like KFC and others become attractive to
you.
WATCH THE VIDEO it will change your
outlook about sugar in general. It will
also raise questions of “WHY did they
put this on the market if it causes
addictive like behavior and causes bad
health.

12. GETTING STARTED ON YOUR JOURNEY
NUTRITIONAL FACTS LABEL USING THE WEB
Get familiar with how to
find the Nutritional facts
on food products.

13. HOME COOKING IS THE BEST
SAMPLE MEAL SETUP
You got more control over the foods you eat.
Total Calories:
320

14. CONTINUE
5 MEALS DAILY TIME FRAME WHY ITS IMPORTANT
I followed this time frame faithfully because it kept me from
getting extremely hungry. Snacks play a big role in this
process. I was able to keep my snacks under 200 calories each.
I ate stuff like:
▪ Green Tea and 2 Graham Cracker Sheets
▪ A bowl of Oatmeal/Cream of Wheat
▪ Low fat yogurt and etc.
Then when it came to the meals, I ate between 300 and 500
calories depending on my daily calorie budget.
THE BONUS SNACK: If for some reason I fell short of my daily
calorie budget; I would eat something that would balance me
out. Keep track of your calorie intake with MyFitnessPal
smartphone app or the website. That is very important.

15. BOOSTING YOUR METABOLISM
WHAT IS METABOLISM
It is the physical and chemical processes in the body that
convert or use energy, such as:
- Breathing
- Circulating Blood
- Controlling Body Temperature
- Contracting Muscles
- Digesting food and nutrients
- Eliminating waste through urine and feces
- Functioning of the brain and nerves
THINGS YOU CAN DO IN ADDITION
▪ Eat and Do the following: (Use what God gave you, not man made.)
▪ 1. Building Muscle (A MUST DO and stay active)
▪ 2. Exercise Programs
▪ 3. Drink Plenty of H20/Water at least 8 glass
▪ 4. Eat 5 meals a day (Breakfast, Snack #1, Lunch, Snack #2, Dinner)
Providing you haven't went over your calorie intake; you can also have
a lightweight snack before bedtime. I'm not saying eat a snack and
soon after get in bed; but a couple of hours before bedtime.
▪ 5. Spicy foods (Red or green chili peppers)
▪ 6. Eat recommended Protein
▪ 7. Coffee w/splenda or straight black (remember you still on a diet so
stay away from processed sugars.)
▪ 8. Green Tea w/splenda
Your burning calories even as you read this!

16. EXERCISE
EXPERIENCE VS. FITNESS INDUSTRY STANDARDS
The fitness world claim to it takes
extreme exercises to lose weight. Well,
that is stretching the truth a bit. I found
that it takes 15 to 30 minute sessions no
matter if your walking or riding a bike.
You will still lose 2 to 5 pounds a week in
conjunction with your daily calorie
intake.
The only difficult part is when you
exercise, you are burning calories and at
the same time the system is adding
bonus meals. For example:
It’s 12 O'clock PM and you have ate
1000 calories. Its time for your daily
exercise routine. You do a 30 minute
session on the Recumbent Bike and you
burn 131 calories. Well, that 131 takes
away from that 1000 and it now says you
have only ate 869 calories. You have to
find a balance between food and
exercises.
This will frustrate you because
MyFitnessPal says that you have eat
more in order to meet your calorie goals.
ON THE PLUS SIDE: BIG PEOPLE BURN MORE
CALORIES THAN THE AVERAGE PERSON!
SOMETHING THAT THEY DON’T TELL!

17. WHAT TO EXPECT
▪ Plateau – Is when your body adapts to
the exercises. Just to keep this from
happening, get a new BMI and Daily
Calorie Intake Goal.
▪ Bloating – Your stomach is streaking so,
you can’t eat as much as you use to.
▪ Clothes – Your losing weight, so your
current clothes are going to become to
big.
▪ Medication – If you are on medication, it
will become a time when the doctors are
going to make changes to your
medicines.
▪ Territorial Bubble – Your losing weight
so, you butt is getting smaller and you
are going to notice that your not take up
that much room.
▪ Get an updated BMI and Daily Calorie
Intake – Should be done every 10 to 15
pounds lost.
▪ Smartphone Reminders – At first it
serves as a reminder, then after a while
its going to become irritating.
▪ Bathroom Activities – Never weigh
yourself before you take a dumper/a
number 2/pay a gas bill or whatever you
call it…LOL! Always weigh yourself after.
For the life of me, I can see how that
would add a pound to you; but it does!

18. ONE LAST THING!
FOODS YOU NEED TO SUBSTITUTE
▪ Sugar
▪ White Rice
▪ Milk
▪ Dressing
▪ Eggs
▪ Regular Pasta
SUBSTITUTES
▪ Splenda has (0) Calories
▪ Brown Rice
▪ Almond Milk
▪ N/A
▪ Egg Whites
▪ Wheat Pasta
You don’t have to really change but the
substitutes I listed below are important
that you use. Just be aware of the
calories and aim for low calorie foods!

19. THANK YOU FOR READING!
I hope that you will have as much success as I
did. I lost over 46 lbs. in my first 5 months. So,
the basics do work and if you don’t lose weight;
its either 1 of 2 things:
▪ Your not measuring the foods correctly and
your eat more calories than you calculated.
▪ Or, your not committed to losing weight and
you still eating all the thing that is possibly
putting weight on.
Dedicate yourself to learning how to measure
food and you can’t blame anyone else for your
lack of commitment.
If you do have success, I would love to hear from
you. Send me and email at:
Fb.williams36@gmail.com
If you are interested in a custom built computer
or advice about anything tech visit:
http://custombuiltdesktops.webs.com
Again, thank you for your time and I really hope
this helps you or someone in need of losing
weight. Stop paying for these weight losing
programs because they are designed to keep
you paying money and you losing weight at a
slower rate.
Sincerely,
Franklin B. Williams II