THE NUTRITION SURVIVAL GUIDE

BY: MATTY FUSARO

COPYRIGHT 2014 - FUSARO FITNESS
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
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Contents
0)%-1&).,'2 """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" 3
4+*'(5$-*)(+ """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" 6
7,*% 8&9, :+, ;<)+= >1,&' """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" ?
@<&* *<, 4+*,'+,* 0)5 ;( A% """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" B
8C DEE'(&-< ;( F$*')*)(+ """""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" G
1) MlsLake- Mlsgulded wlLh MlslnformaLlon ............................................................................................ 7
2) MlsLake-lood 8esLrlcLlon and Cbsesslon ............................................................................................. 8
3) MlsLake- 8elng lmpaLlenL ..................................................................................................................... 9
;<, H&1$, (# I',&* >(&-<,% &+5 8,+*('% """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" JK
LM :LNM>;4HM """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" JJ
O$)-9 7,%%(+ (+ 8D>P:FA;P4MF;QR """""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" JS
TP:;M4F U >DPL:VW0PD;MQ U XD;Q U :V 8WR """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" JS
A+5,'%*&+5)+= D F$*')*)(+ 7&Y,1 """""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" J3
CounLlng Calorles vs. CounLlng MacronuLrlenLs .................................................................................... 14
TP:;M4F """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" J?
XD; """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" JB
MonounsaLuraLed laLs ........................................................................................................................... 16
olyunsaLuraLed laLs ............................................................................................................................. 16
SaLuraLed laLs ........................................................................................................................................ 16
1rans laL ................................................................................................................................................. 17
>DPL:VW0PD;MQ """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" JZ
V(! ;( 4.E1,.,+* X1,[)Y1, 0),*)+= """""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" SK
L(5C X&* T,'-,+*&=, """"""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" SJ
Q$EE1,.,+*&*)(+ """""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" SS
MulLl-vlLamln ......................................................................................................................................... 23
llsh Cll (LA/uPA): ................................................................................................................................ 24
vlLamln u: ............................................................................................................................................... 23
@VD; DL:A; TP:;M4F T:@0MP\R """""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""" SB
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1he nuLrlLlon Survlval Culde
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0)%-1&).,'2

1he lnformaLlon provlded ln Lhls documenL ls for educaLlonal purposes only and should
only be LreaLed as an lnformaLlve gulde. none of Lhe conLenL wlLhln Lhls documenL
should be Laken as medlcal advlce. Lvery efforL has been made Lo ensure lnformaLlon
presenLed ls based on personal experlence uslng Lhe mosL currenL and rellable
lnformaLlon. users of Lhls documenL should make Lhelr own assessmenL of Lhe
lnformaLlon. lf you have any healLh lssues, please consulL wlLh your docLor before
beglnnlng any exerclse reglmen or dleL.



















!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
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4+*'(5$-*)(+

am Lhe owner and wrlLer of www.fusaroflLness.com. l sLarLed researchlng
lnformaLlon relaLed Lo Lralnlng, nuLrlLlon and supplemenLaLlon ln 2010 for self-
educaLlon purposes. l never had an lnLenLlon Lo share Lhls knowledge as lL was
merely for my own beneflL, buL lL became a passlon of mlne. As Llme passed, l was
eager Lo learn more and share my personal experlence wlLh oLhers. l felL a sLrong deslre
Lo lmpacL oLhers ln a poslLlve way, a way LhaL l can be respecLed for and proud of.
lL's only rlghL of me Lo preface Lhls book by leLLlng you know LhaL l am noL a geneLlc
freak or super human by any means. As you wlll come Lo flnd ouL, l have been Lhrough
Lhe sLruggle and made Lhe very common mlsLakes LhaL many people make so l am
wrlLlng Lhls book Lo help lead you down Lhe rlghL paLh.
l belleve LhaL all coaches are dlfferenL, each havlng Lhelr own approach and phllosophy.
l know Lhe value of ob[ecLlvlLy and seLLlng reallsLlc goals, buL l have no speclal secreLs
LhaL wlll help you aLLaln Lhem. l vlew flLness as a consLrucLlve hobby and a
genulne passlon, nC1 a llfe-lnhlblLlng preoccupaLlon LhaL becomes a full Llme [ob,
leadlng Lo desLrucLlve relaLlonshlps wlLh noL only yourself buL your frlends, famlly and
peers.
CreaL! now wlLh all of LhaL senLlmenLal crap ouL of Lhe way leL's geL sLarLed. And by
sLarLed l don'L mean walL unLll Monday, revamp your schedule, break up wlLh your
glrlfrlend or boyfrlend and geL ready for a llfe of mlsery. 1hls ls supposed Lo enhance
your quallLy of llfe noL seL you back. l wroLe Lhls book for anyone looklng Lo beLLer Lheir
undersLandlng of food and flLness and lmprove Lhelr physlque and healLh.
l
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
S
7,*'% 8&9, :+, ;<)+= >1,&'

e all sLarL somewhere and qulLe frankly l don'L wanL you Lo sLarL where l dld.
1here ls Lons of mlslnformaLlon ln regards Lo flLness and nuLrlLlon, wheLher
lL's a new adverLlsemenL on Lhe lnLerneL markeLlng Lhelr newesL producL Lo
help you galn 20lbs. of muscle ln one monLh, or Lhe bold face prlnL on a magazlne cover
promlslng you X7D; DLQ 4F NAQ; Z 84FA;MQ." 1o me LhaL ls all bullshlL. lf you wanL
fluff, go peL a bunny.
LeL's be real. l am an lndlvldual wlLh a passlon for flLness and nuLrlLlon. l go ouL Lo
dlnner wlLh frlends and famlly, l drlnk beers wlLh Lhe guys, and l know how Lo en[oy llfe
whlle reachlng my goals. ModeraLlon and conslsLency are more lmporLanL Lhan
exLremes.
AlLhough l have acqulred a personal Lralner's cerLlflcaLlon, Lhe beLLer ma[orlLy of Lhe
lnformaLlon l have learned abouL dleL, Lralnlng, sLrengLh, and llfesLyle ls self-LaughL. 1he
LruLh ls Lhe more l learn, Lhe more l reallze how llLLle l know. l am always on a quesL Lo
self-educaLe and my LhlrsL for knowledge ls never endlng. 1he more l uncover, Lhe more
remalns hldden. ln Lhe flLness lndusLry, people Lend Lo Lhlnk ln absoluLes. lL's lmporLanL
Lo reallze Lhere ls no black and whlLe, Lhere wlll always be an area of shaded gray.
l don'L have Lhe maglc secreLs you are looklng for, or a poLlon Lo Lransform your body
and llfe, buL l wlll share my lnslghL and phllosophy as Lo how l approach Lhls llfesLyle.
W
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1he nuLrlLlon Survlval Culde
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@<&* *<, 4+*,'+,* 0)5 ;( A%
he lnLerneL has revoluLlonlzed how we learn Loday. WanL Lo learn abouL Lralnlng
and nuLrlLlon? Coogle search anyLhlng LhaL capLures your lnLeresL and flnd
Lhousands of "answers" Lo your quesLlons. 1he problem wlLh Lhls ls how obsesslve
compulslve lL has made us, we Lry and fllLer ouL Lhe bullshlL, flnd facLual and credlble
lnformaLlon, all whlle worrylng abouL Lhe mlnuLla.
We seem Lo be aLLracLed Lo exLremely complex lnformaLlon when we only need a
slmpllsLlc approach. eople who are Lrylng Lo lose a few pounds wlll spend quallLy Llme
searchlng for Lhe perfecL dleL and nuLrlLlon proLocols and Lhe laLesL fads, delvlng lnLo
"research" when all Lhey need Lo do ls eaL less and move more.
1here ls noLhlng wrong wlLh belng deLalled orlenLed, especlally lf you requlre speclallzed
Lralnlng/nuLrlLlon wlLh plans Lo compeLe, buL for Lhe ma[orlLy of people Lrylng Lo look
and feel beLLer Lhe klSS (keep lL slmple sLupld) approach seems Lo be qulLe effecLlve.
l ofLen see boLh men and women searchlng for Lhe "perfecL" program or dleL whlle
readlng hours worLh of anecdoLe and personal revlews, and spend no Llme acLually
puLLlng ln Lhe work requlred Lo make a change. lf you're seelng progress and noLhlng's
broken, don'L Lry and flx lL.
1
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
/
8C DEE'(&-< ;( F$*')*)(+

have worked wlLh many lndlvlduals onllne, Leachlng Lhem how Lo keep lL
%).E1,. eople ofLen wanL Lo become Lhe experL ln everyLhlng, buL forgeL Lo focus
on whaL acLually maLLers. new lnformaLlon ls publlshed every day, buL whaL ls
lmporLanL ls how Lo dlsLlngulsh whaL ls relevanL and whaL ls 8S.
1) M| sta|e- M| sgu| oeo w| t| M| s| nomat| on
]MD; ;V4Q F:; ;VD;^
]>7MDF X::0 _%" 04P;W X::0^
]>7MDP W:AP XP40IM :X ;VMQM JK X::0Q F:@R^
1he ma[orlLy of us learn" from bodybulldlng and flLness magazlnes, wlLh cookle cuLLer
dleLs and Lralnlng programs of our favorlLe Mr. Clympla. Some of us are even lucky
enough Lo learn abouL balanced dleLs Lhanks Lo Lhe exLremely effecLlve use of Lhe lood
yramld! (lease noLe Lhe sarcasm).
l
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1he nuLrlLlon Survlval Culde
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1he lnLerneL has become a prlmary source of lnformaLlon, and whaL ls lmperaLlve ls LhaL
we don'L belleve everyLhlng we read. Sclence becomes ouLdaLed and replaced, whlle
myLhs and rumors remaln ln Lhe mlx. lease don'L geL caughL up ln Lhe markeLlng hype
and celebrlLy dleLs. Save your .(+,C, Llme and energy.
8C D5_)-,2
8e a skepLlc. Always ask Why?" uon'L [usL Lake someone's word as LruLh because Lhey
have a beLLer Lhan average physlque. CuesLlon everyLhlng you hear and read, and Lake
responslblllLy for your knowledge.
2) M| sta|e-looo 8est| ct| on ano Cbsess| on
8egardless of our moLlves wheLher lL be Lo lose faL or galn muscle, lL ls lmporLanL Lo
remember LhaL food ls slmply fuel. 1here ls noLhlng wrong wlLh Lracklng calorlc lnLake
or meal preparaLlon, buL Lake conLrol of your dleL and menLal healLh before lL Lakes
conLrol of you.
l was a so-called vlcLlm" of Lhese eaLlng hablLs along wlLh many oLhers, some of who
are unaware. We are addlcLed Lo Lhls sense of conLrol. lf we aLe someLhlng ouLslde of
our ]#((5% *<&* !('9^ caLegory we would be Laken over by feellngs of gullL. We fear
sugar and processed foods, worrylng LhaL lf we consume a packaged meal our llfe ls aL
rlsk.
8C D5_)-,2
l do belleve Lhe ma[orlLy of your dleL should be comprlsed of mlnlmally processed,
whole, mlcronuLrlenL dense foods, buL eaLlng wlLh bllnders ls slmply unhealLhy. 1here ls
a flne dlsLlncLlon beLween obsesslon and passlon. lL crosses a llne when people are
caughL up ln vlrLuous eaLlng and begln allenaLlng Lhose ln Lhelr llves Lhey are close
wlLh. lood should be a blesslng noL a burden. WhaL ls lmporLanL ls noL belng an
exLremlsL and undersLandlng moderaLlon. Llfe wlll be much easler and more en[oyable
LhaL way and l can guaranLee reachlng your goals wlll be much more aLLalnable!
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
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3) M| sta|e- ue| ng l moat| ent
MarkeLlng and adverLlsemenLs promlse us fasL resulLs. 1hey Lell us 6 WLLkS 1C ?Cu8
6 ACk" or 18? 1PLSL 8LLL? lA1 8u8nlnC lCCuS." 1hey can acLually be qulLe
bellevable Lo an lnexperlenced Lralnee or someone new Lo flLness and nuLrlLlon, buL
Lhey end up cosLlng a loL of money wlLh llLLle Lo no resulLs.
l can'L even Lell you how many Llmes l have seen people begln Lhelr welghL loss [ourney
and sLop because Lhelr resulLs [usL aren'L comlng aL Lhe raLe Lhey were promlsed or
expecLed.
8C D5_)-,2
8e more paLlenL. 8aLher Lhan spendlng your energy sLresslng over why Lhe scale hasn'L
moved, or why you dldn'L lose welghL aL Lhe same raLe as lasL week, focus on Lhe long-
Lerm goal. 1hls shouldn'L be looked aL as a Lemporary change, buL as a new llfesLyle.
Change Lakes Llme.
X1,[)Y1, 0),*)+= ` X((5 >1&%%)#)-&*)(+
Slmply puL, caLegorlzlng foods lnLo belng clean, dlrLy, healLhy and unhealLhy should be
avolded. 1hls brlngs abouL a negaLlve menLallLy and ls ofLen one of Lhe reasons why
dleLs" fall. l encourage Lhe cllenLs l work wlLh Lo be more flexlble wlLh Lhelr food
cholce. 8y Lracklng macronuLrlenLs (we wlll Lalk abouL Lhls laLer) you are ln compleLe
conLrol.
MarkeLlng ls powerful. lad dleLs and nuLrlLlon proLocols sound qulLe enLlclng, buL
before becomlng a follower undersLand Lhe baslcs.
?ou CAn consume a calorlc surplus even lf you ellmlnaLe an enLlre macronuLrlenL. ?ou
can sLlll geL faL eaLlng a low carb dleL. PealLhy faLs can make you faL. 1he llsL goes on.
8emember, calorles are [usL Lhe energy your body geLs from food. AlLhough every
macronuLrlenL ls dlfferenL, regardless of how you break lL down, excess energy wlll lead
Lo galn, whlle a deflclL wlll resulL ln loss.
?ou're noL golng Lo beaL sclence because Lhe nexL hoLLesL glmmlck
promlsed you resulLs.
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
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;<, H&1$, (# I',&* >(&-<,% &+5 8,+*('%

hroughouL my [ourney, l've had Lhe pleasure of neLworklng wlLh greaL coaches.
lL's very easy Lo geL caughL up ln Lhe madness and laLesL hypes, and l was a vlcLlm
of Lhe 8.S. - l had an unhealLhy relaLlonshlp wlLh food, my Lralnlng was far
beyond opLlmal and l was [usL splnnlng my wheels.
Lvery arLlcle and webslLe l read had confllcLlng lnformaLlon, and l dld whaL mosL do. We
Lake advlce from Lhose wlLh a physlque LhaL speaks. Pey, Lhls guy ls rlpped and well,
he's a slmllar helghL and welghL Lo me, l wlll follow exacLly whaL he does!" 1hls ls Lhe
besL paLh Lo nowhere. Lvery lndlvldual dlffers from Lhelr geneLlcs Lo Lhelr meLabollc
raLe and everyLhlng ln beLween.
So who and whaL should you belleve? lf you are a flLness skepLlc, l suggesL dolng a llLLle
blL of research and educaLe yourself Lo galn some foundaLlonal knowledge and quesLlon
everyone, even Lhe self-proclalmed gurus. A greaL physlque does noL equaLe Lo greaL
knowledge.
1
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1he nuLrlLlon Survlval Culde
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LM :LNM>;4HM

b[ecLlvlLy ofLen comes wlLh Llme and knowledge and lL's hard Lo be ob[ecLlve
abouL your own goals and progress. 1hls ls Lhe beneflL of havlng a greaL coach.
1hey save you from maklng lrraLlonal declslons and seLLlng unreallsLlc goals.
We Lend Lo place mosL emphasls on our physlcal sLrengLhs buL forgeL abouL Lhe rlghL
menLallLy and emoLlons.
We are our own worsL crlLlcs, and by worklng Lowards developlng an ob[ecLlve mlndseL,
we are able Lo slowly remove emoLlons from ouLcomes. l ofLen geL emalls from
lndlvlduals who are unhappy wlLh Lhelr currenL physlque and beaL Lhemselves up over
lL. 1ruLh ls, Lhey look greaL, buL goL ln Lhe hablL of comparlng Lhemselves Lo oLhers. 1hls
ls why l advocaLe sLeerlng away from flLness magazlnes LhaL promlse resulLs. 1he models
on Lhose glossy pages are under Lhe besL llghLlng, wlLh Lhe besL phoLographers, oh yeah
and ever hear of hoLoshop?
l would be lylng lf l Lold you l was compleLely ob[ecLlve abouL my Lralnlng and dleL 24/7.
As a coach myself, l have also hlred coaches Lo work wlLh who can help me geL lnLo Lhe
rlghL sLaLe of mlnd, and Lhrough LhaL have learned more abouL myself physlcally and
menLally.
C
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
12
O$)-9 7,%%(+ (+ 8D>P:FA;P4MF;QR
TP:;M4F U >DPL:VW0PD;MQ U XD;Q U :V 8WR

calorle ls Lhe amounL of energy requlred Lo ralse 1 gram of waLer by 1 Celslus.
1hls doesn'L maLLer lf Lhe calorle comes from a super-food or your favorlLe
desserL. MacronuLrlenLs are whaL make up your LoLal calorles.

MacronuLrlenLs are Lhe blggesL facLor ln deLermlnlng a dleL's success or fallure. Lvery
dleL has lL's own macronuLrlenL breakdown and manlpulaLlon.
When l work wlLh lndlvlduals Lhe flrsL Lhlng Lo do ls deLermlne Lhelr calorlc lnLake and
from Lhere we make up Lhe macronuLrlenL composlLlon.
Lvery gram of macronuLrlenL ls made up of a seL number of calorles:
roLeln: 4 Calorles
CarbohydraLe: 4 Calorles
laL: 9 Calorles
A
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
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A+5,'%*&+5)+= D F$*')*)(+ 7&Y,1
Servlng Slze: AmounL of food or drlnk belng "served"
Calorles: 1oLal measure of energy released by Lhe food =
243
1oLal laL: (lncludes Lrans, saLuraLed, poly &
monounsaLuraLed) =3g
1oLal CarbohydraLes: (lncludes flber & sugar) = 40g
roLeln = 10g
Pow dld we arrlve aL 243 calorles?
3g laL x 9 (calorles per gram) = 43 Calorles
40g CarbohydraLe x 4 (calorles per gram) = 160 calorles
10g roLeln x 4 (calorles per gram) = 40 calorles
43+160+40=243
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
14
Count| ng Ca| o| es vs. Count| ng Maconut| ents
CounLlng calorles ls Loo vague and doesn'L always ensure you are geLLlng adequaLe
macronuLrlenLs and mlcronuLrlenLs.
CounLlng macronuLrlenLs allows you Lo remaln ln your calorlc range whlle personallzlng
each lndlvldual nuLrlenL.
Lxample: lf eaLlng a 2,000 calorle dleL wlLhouL Lracklng macronuLrlenLs, lL's posslble you
are noL geLLlng adequaLe faL for hormone producLlon, enough proLeln for muscle
bulldlng, enough carbs Lo susLaln energy and braln funcLlon, and Lhls can also lead Lo
nuLrlenL deflclencles.
Whlle Lracklng macronuLrlenLs, you can ensure you are sLlll ln Lhe 2,000 calorle range
whlle geLLlng a more balanced dleL and wlder range of nuLrlenLs.
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
1S
TP:;M4F
1PL CCCu S1ull"
WheLher you are looklng Lo lmprove your quallLy of healLh, geL swole or have nlce skln,
an adequaLe amounL of proLeln ls essenLlal Lo helplng you achleve your goals.
roLeln ls necessary and plays vlLal roles ln many blologlcal
processes LhaL allow you Lo llve and funcLlon. lL ls Lhe mosL
muscle sparlng and meLabollc macronuLrlenL, lmperaLlve for
growLh, Llssue repalr and lmmune funcLlon. uleLs ofLen
heavlly emphaslze proLeln lnLake for good reason, one
belng LhaL your body cannoL assemble proLeln by
comblnlng oLher nuLrlenLs.
8esearch shows a range of .8 Lo 1g of proLeln per pound of body welghL per day
or 1 Lo 1.6 grams of proLeln per pound of L8M (lean body mass). Whlle mosL people are
unsure of Lhelr L8M, seLLlng proLeln lnLake Lo 1 gram of proLeln per pound of body
welghL per day ls accepLable for Lhe ma[orlLy of lndlvlduals. (1hls number wlll change
dependlng on your goals - compeLlLlve aLhleLes may need more proLeln whlle ln a
hypocalorlc sLaLe and so on.)
Pere are a few greaL sources of lean proLeln:
L(+,1,%%aQ9)+1,%% ><)-9,+ L',&%*
7,&+ I'($+5 ;$'9,C a L,,# bc3aGd (' 7,&+,'
M== @<)*,% (' M== Q$Y%*)*$*,
;(E P($+5 Q*,&9
;)1&E)&
;$+&
I',,9 W(=$'*
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
16
XD;

aLs are one of Lhe macronuLrlenLs LhaL are vlewed as greaL or Lerrlble. ?ou wlll
ofLen hear eaLlng faL makes you faL, or healLhy faL ls good for welghL loss eLc.
Well l wlll Lell you faL ls CCCu.

laL ls a ma[or source of fuel for your body and has a mulLlLude of beneflLs. laL makes
and regulaLes hormone producLlon and ls needed for normal growLh and developmenL.
1hey are necessary for vlLamlns A, u, L and k for sLorage and LransporLaLlon LhroughouL
Lhe body (faL soluble vlLamlns).
Monounsatuateo lats
MonounsaLuraLed faLs have been found Lo help lower your harmful cholesLerol (LuL)
whlle helplng Lo ralse your good cholesLerol (PuL). loods rlch ln monounsaLuraLed faLs
lnclude nuLs, olls, flsh and oLher planL foods.
lo| yunsatuateo lats
Slmllar Lo monounsaLuraLed faLs, Lhese wlll also help flghL bad cholesLerol.
olyunsaLuraLed faLs are found ln foods llke salmon, flsh oll, sunflower oll, seeds, and
soy.
Satuateo lats
SaLuraLed faLs are ofLen dlchoLomlzed as belng bad". We see
Lhese faLs ln many anlmal producLs (red meaL), egg yolks,
hlgh faL cheeses, whole mllk, buLLer eLc. l am noL advocaLing
one goes ouL and gorges on fasL food, buL compleLely
avoldlng saLuraLed faLs enLlrely ls unnecessary. SaLuraLed faLs
are one of Lhe besL sources of energy for your body and noL Lo
menLlon very saLlaLlng, Lo help you feel fuller, longer.
l
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
1/
1ans lat
0g everyday? lL would seem LhaL way as Lrans faLs are commonly found ln foods such as
french frles, poLaLo chlps, snacks, and are ofLen used Lo enhance flavor, LexLure and
shelf-llfe of many processed foods. Whlle Lhere are Lrace amounLs of Lrans faL naLurally
occurrlng ln meaLs and oLhers foods, mosL are generally manmade Lhrough a chemlcal
process called parLlal hydrogenaLlon.
l Lry and promoLe flexlble dleLlng and keeplng nuLrlLlon fun, so as long as you are
llmlLlng your lnLake of [unk food", exerclslng regularly and have an undersLandlng of
good nuLrlLlon, lncludlng an occaslonal snack food ls noL Lhe end of Lhe world.
lf you don'L eaL faLLy flsh ofLen, lL ls recommended Lo consume LA/uPA (omega-3 faLLy
aclds) Lhrough supplemenLaLlon of flsh oll. unllke proLeln, faL doesn'L have a
sLandardlzed amounL and lnsLead should be deLermlned on a case-by-case basls.
uependlng on your goals, 20-33 of your LoLal calorles can come from faL.
Pere are a few good sources of healLhy faLs:
D1.(+5 L$**,'
F$*% U almonds, cashews, walnuLs, macadamla, pecans
:1)_, :)1
D_(-&5(
>(-(+$* :)1
Q,,5% U sunflower, flax, pumpkln
T,&+$* L$**,'
ef,,E )+ .)+5 #&*% &', _,'C -&1(')-&11C 5,+%, bc -&1('),% E,' ='&.d &+5 )*g% _,'C ,&%C #(' *<,%, -&1('),%
*( &55 $E h$)-91C" 0(+g* =,* *<'(!+ (## (' .)%=$)5,5 YC *<, *,'. ]<,&1*<C #&*%^ U Y,-&$%, *<,C -&+
%*)11 .&9, C($ #&*" 4*g% ,&%C *( .&9, & %&1&5 !)*< (1)_, ()1i &_(-&5(i !&1+$*% &+5 %(., %,,5%" D#*,' &11
)*g% %( <,&1*<Ci )*g% & %&1&5 ')=<*\R W,%i )* )% & %&1&5i Y$* !)*< *<, &55)*)(+&1 *(EE)+= -($15 ,h$&*,
*( .(', -&1('),% *<&+ & L)= 8&- !)*< #'),%R 8(5,'&*)(+ )% 9,CR
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
18
>DPL:VW0PD;MQ
W($ -&+ ,&* -&'Y% &#*,' B2KKE. &+5 %*)11 1(%, !,)=<*RR
CarbohydraLes are loved, haLed and cause Lhe mosL conLroversy of all macronuLrlenLs.
8uL leL's be honesL: CarbohydraLes are dellclous.
CarbohydraLes have many funcLlons, Lheir maln role is Lo provlde
your body's cells wlLh energy. CarbohydraLes are Lhe
one macronuLrlenL consldered non essenLlal" as your body can
synLheslze lLs need from non carbohydraLe sources Lhrough a
process called gluconeogenesls and keLosls. 8uL leL's keep Lhese
blg words Lo a mlnlmum here, carbohydraLes are lmporLanL
when llvlng a healLhy and acLlve llfesLyle.
When deLermlnlng a cllenLs macronuLrlenLs, carbohydraLes
are Lyplcally Lhe remalnder calorles lefL over afLer proLeln
and faL has been seL. CarbohydraLe requlremenLs Lend Lo
have Lhe wldesL varleLy because lL's dlcLaLed by overall
calorlc lnLake and acLlvlLy raLher Lhan a percenLage or body-
welghL based.
1wo of your mosL lmporLanL sources of carbohydraLes wlll be your frulLs and vegeLables,
provldlng you wlLh nuLrlenL rlch calorles.
As l sLaLed earller ln Lhls book, an lndlvlduals dleL should mosLly be comprlsed of
mlnlmally processed, whole, mlcronuLrlenL dense foods, buL allow yourself some
flexlblllLy!
Pere are some examples of carb sources LhaL are nuLrlenL dense and should comprlse
Lhe ma[orlLy of your dleL:
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
19
T(*&*(,%2 WheLher you llke sweeL, whlLe, russeL, red or purple, poLaLoes are
loaded wlLh poLasslum and flber. 1hey are one of Lhe mosL saLlaLlng carb sources
avallable, keeplng you fuller longer, whlle provldlng you wlLh vlLamlns and
mlnerals.
:&*.,&12 Loaded wlLh flber. 1he soluble flber ln Lhe oaLmeal wlll slow down
dlgesLlon and ls a greaL complex carbohydraLe LhaL ls qulck and convenlenL.
L&+&+&%2 lull of nuLrlenLs and packed wlLh poLasslum and flber.
@<(1, I'&)+%2 qulnoa, rlce, whole wheaL breads eLc. are all greaL cholces

L,&+% a 7,=$.,%2 nuLrlenL rlch conslsLlng of flber, zlnc, lron, proLeln and more!
1hls lncludes buL lsn'L llmlLed Lo black beans, chlck peas, kldney beans and Lhe llsL
goes on.
I',,+ H,=,*&Y1,%2 Low calorle hlgh quallLy carbohydraLes. Splnach, kale,
asparagus, broccoll, green beans, brussel sprouLs. 1hese are loaded wlLh
mlcronuLrlenLs!
X'$)*%2 l am a blg fan of all berry varleLles (blueberrles, sLrawberrles, blackberrles)
as Lhey are loaded wlLh anLloxldanLs, flber, and oLher essenLlal vlLamlns and
mlnerals. Apples, klwls, plneapple, eLc. are greaL as well!
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
20
V(! ;( 4.E1,.,+* X1,[)Y1, 0),*)+=

he besL way ln my oplnlon Lo lmplemenL Lhls sLyle of eaLlng should be Lo follow an
80/20 or 90/10 approach. WlLh Lhe 80/20 approach, 80 of your LoLal calorles
and macronuLrlenLs would conslsL of mlnlmally processed, whole, mlcronuLrlenL
dense foods whlle Lhe remalnlng 20 can be used aL your dlscreLlon. ulscreLlonary
calorles are Lhe calorles remalnlng afLer an lndlvldual meeLs hls or hers recommended
nuLrlenL lnLake. 1hls means, when an lndlvldual has consumed nuLrlenL dense foods (aL
leasL 2-3 frulLs and vegeLables per day) and an adequaLe amounL of flber (10-12g per
1,000 calorles. ex: 2,000 calorle dleL = 20-24g of flber)
WlLh Lhls approach, agaln glven LhaL you are consumlng an adequaLe amounL of
vlLamlns, mlnerals and flber you have Lhe ablllLy Lo be more flexlble wlLh your food
cholce. ?ou should sLlll focus on eaLlng your foods ofLen deemed as healLhy" - chlcken,
egg whlLes, oaLmeal, lean meaLs, brown rlce eLc.; However, wlLh an alloLLed
percenLage of dlscreLlonary calorles, you can now flL ln some cookles, a candy bar, a
sllce of plzza or oLher foods ofLen labeled dlrLy" lnLo your macronuLrlenLs. 8emember
LhaL Lhe lower your calorles, Lhe more nuLrlenL rlch your dleL should be!
1he beauLy of counLlng and Lracklng your macronuLrlenLs allows you Lo have varlables,
whlch can be ad[usLed, accordlng Lo your goals. So ?LS, you can sLlll eaL Lhe foods you
love and see resulLs as long as you are ln llne wlLh your goals.
>1)## F(*,2 lf your body requlres 2,300 calorles Lo sLay Lhe same welghL every day,
eaLlng 2,000 calorles wlll place you ln a deflclL (welghL loss). lf you eaL an lce cream
sandwlch and lL flLs lnLo your 2,000 calorles, you wlll S1lLL lose welghL! lL's noL maglc,
lL's Lhermodynamlcs!
1
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
21
L(5C X&* T,'-,+*&=,

lrsL off, Lo clear Lhlngs up, your body faL percenLage ls slmply Lhe percenLage of
your welghL LhaL comes from pure faL (excludes muscle, bone, organ Llssue, waLer,
eLc.) Lx. lf you welgh 200lbs. and 20 pounds of LhaL 200 ls faL, you are aL 10 bf
(and your Lean 8ody Mass or L8M ls 180lbs.) lf 30lbs. ls faL 13 and 40lbs. 20 (l Lhlnk
you geL Lhe polnL)
ersonally, l never really undersLood why people become so flxaLed wlLh body faL
percenLage. l geL messages dally, ofLen Llmes wlLh plcLures aLLached from people asklng
me Lo esLlmaLe Lhelr bf. Whlle lL may make people feel good abouL Lhemselves lf Lhe
number ls lower Lhan expecLed, wouldn'L you place more emphasls on wheLher or noL
your're acLually happy wlLh how you look? eople sLress abouL Lhe because Lhey wanL
or need valldaLlon when analyzlng Lhelr currenL sLaLus. CLher people sLress over wheLher
or noL Lhey should cuL or bulk because Lhey heard noL Lo bulk lf you are "x" bf or don'L
cuL lf you are "y" bf. LeL's noL forgeL LhaL 2 people aL Lhe same helghL can have Lhe
exacL same body faL percenLage and look compleLely dlfferenL accordlng Lo Lhe amounL
of muscle Lhey carry, where Lhey sLore faL eLc.
LasLly on Lhe Loplc of calculaLlng body faL percenLage, mosL meLhods are shocklngly
lnaccuraLe:
-1haL personal Lralner aL your local gym who LesLed you wlLh callpers aL 3 slLes (should
be aL leasL 7) or Lhe handheld devlce (bloelecLrlcal lmpedance analysls) are far from
perfecL. (CondlLlons would have Lo be ldenLlcal each Llme, and done by Lhe same
lndlvldual, preferably someone who ls hlghly skllled and experlenced) Lo geL aL leasL a
conslsLenL readlng. 1here are also oLher meLhods such as 8od ods, uexa Scans and
PydrosLaLlc welghlng, buL unless you are a sub[ecL and geLLlng LesLed for free, l don'L
flnd lL LhaL lmporLanL.
l
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
22
ulLlmaLely you should focus on wheLher or noL you llke how you look. Cbvlously
dropplng Lo exLremely low levels ls unhealLhy and lf you are a compeLlLor you are noL
golng Lo llve aL 4, and on Lhe conLrary, lf you know you're faL, your cloLhes are Loo
LlghL, and you're slmply unhappy wlLh how you look, make a change.
Q$EE1,.,+*&*)(+
l see people every day spendlng hundreds of dollars on supplemenLs, elLher because
Lhey heard Lhey worked, Lhelr frlend Lold Lhem Lo buy lL, Lhe markeLlng was greaL, or lL
goL a 9/10 revlew on a bodybulldlng webslLe: all of whlch are
horrlble reasons Lo purchase Lhem.
1he LruLh ls LhaL mosL supplemenLs are noL worLh your money.
Sure Lhe good-looklng, [acked dude behlnd Lhe counLer aL your
local supplemenL sLore may sound exLremely convlnclng, buL
LhaL's hls [ob.
8emember, flashy labels, blg bold words, 3 sLar physlques and
amaLeur revlews are whaL nC1 Lo look for.
!"#$%$ '($ %)*+,- %.++,$*$/0% 0#'0 1 ($23**$/4 '/4 +$(%3/',,- 0'5$6 7.0
*'5$ %.($ -3. 23/%.,0 8)0# -3.( +()*'(- 2'($ +#-%)2)'/ 3( 43203( +()3( 03
0'5)/9 '/- %.++,$*$/0%: 1; '0 ',, +3%%)7,$6 9$00)/9 7,334 83(5 43/$ 23.,4
+(3<)4$ -3. 8)0# )/%)9#0 3/ 8#'0 '44)0)3/', %.++,$*$/0'0)3/ 2'/ 7$ 7$/$;)2)',
lor More lnformaLlon on supplemenLs l hlghly suggesL lnvesLlng ln
Lhls gulde.
Check ouL Lhe gulde here!
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
23
1hls ls by far 1he CreaLesL SupplemenL 8eference Culde avallable
Any lndlvldual who wanLs Lo learn abouL supplemenLs for personal healLh
llLness rofesslonals
Asplrlng Coaches
ersonal 1ralners (1, CSCS, eLc.)
hu, Mu
AcLlve Learners
LlLerally anyone looklng Lo self-educaLe Lhemselves wlLh researched-backed, unblased
lnformaLlon wlLhouL worrylng abouL whaL lnformaLlon ls Lrue or false.
1hls book wlll lasL you your llfeLlme and wlll be updaLed every 24 hours wlLh up Lo daLe
lnformaLlon and addlLlonal conLenL each day!
You Know You Want It! I Own It & Love It!
Mu| t| -v| tam| n
lf you are followlng Lhe guldellnes l gave ln
regards Lo nuLrlLlon a mulLlvlLamln ls noL
necessarlly essenLlal. LaLlng a wlde varleLy of
frulLs and vegeLables whlle geLLlng adequaLe
mlcronuLrlenLs Lhrough whole food ls advlsed.
uon'L Lry and subsLlLuLe your nuLrlLlon wlLh a
mulLlvlLamln Lhlnklng lL wlll be a sufflclenL
addlLlve Lo your dleL. 1hlnk of lL as a [usL ln
case" nuLrlLlon lnsurance.
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
24
l| s| C| | (LlA/LlA):

lsh ls Lhe prlmary food source of Lhe omega-3's LA and uPA, buL unless you are

eaLlng faLLy flsh on a regular basls (several Llmes per week) chances are you are
noL geLLlng enough. Lven for Lhose who do consume flsh regularly, much of Lhe
flsh Loday ls farm ralsed and lacks slgnlflcanL amounLs of LA and uPA.
Lnhance lmmune funcLlon
lmprove lnsulln senslLlvlLy
romoLe laL CxldaLlon
8educe lnflammaLlon
lmprove CognlLlve luncLlon
SupporLs menLal focus
WhaL l am Lrylng Lo say ls flsh oll ls awesome.
LA (elcosapenLaenolc acld)
Alm for 3g of comblned LA/uPA per day.
l
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
2S
v| tam| n L:

L can be hard Lo geL enough vlLamln u each day Lhrough sun
exposure and food alone, so Laklng vlLamln u supplemenLs
can help.

vlLamln u ls cruclal Lo proper healLh and funcLlon. AlLhough
vlLamln u can be made by Lhe body Lhrough exposure of Lhe
skln Lo sunllghL, deflclencles are ofLen common. lf you llve ln
colder cllmaLes where sun exposure ls mlnlmal, or remaln
lndoors for Lhe ma[orlLy of your day, supplemenLaLlon can be
beneflclal.
8egulaLes Lhe absorpLlon of calclum and phosphorous
laclllLaLes normal lmmune sysLem funcLlon
Alm for 2,000 lu's per day.
*1here are oLher supplemenLs LhaL l may recommend as far as Lralnlng goes, buL for Lhe
ma[orlLy of people Lhese should sufflce when comblned wlLh proper nuLrlLlon.
l
!!!"#$%&'(#)*+,%%"-(.
1he nuLrlLlon Survlval Culde
26
@VD; DL:A; TP:;M4F T:@0MP\R
l wanL Lo sLarL by saylng l don'L conslder proLeln powder a supplemenL" as lL ls noLhlng
more Lhan powdered food. Whey ls derlved from cow's mllk and ls a by-producL of
cheese producLlon.
roLeln can be used wheLher you are male or female. lL ls noL a sLerold, lL wlll noL make
you bulky, lL wlll noL maglcally bulld muscle nor wlll lL burn faL.
roLeln powders are a slmple and convenlenL sLraLegy Lo help lncrease your proLeln
lnLake lf you flnd lL dlfflculL Lo geL a sufflclenL amounL Lhrough whole food.
!!!"#$%&'(#)*+,%%"-(.


1he nuLrlLlon Survlval Culde
2/
DONE ALREADY?

So you made lL Lhls far? ?ou should now be an experL on nuLrlLlon! All sarcasm aslde,
Lhank you for maklng lL Lo Lhe end of Lhe gulde, and l genulnely hope you learned
someLhlng. ?our flLness [ourney should be one LhaL can be susLalned for a prolonged
perlod of Llme, buL mosL lmporLanL lL should be en[oyable.

lorgeL abouL wasLlng money on useless supplemenLs and Lrylng Lo declpher whaL's rlghL
and wrong. ?ou wlll always come across Lhose who wlll offer you fabrlcaLed advlce,
lnLeresLed ln maklng your head blgger and walleL Lhlnner.

lf you wanL Lo lnqulre abouL my coachlng servlces, you can feel free Lo
conLacL me here. (Serlous lnqulrles only please)


lf you found Lhls gulde helpful, Lhere ls plenLy more lnformaLlon on my webslLe and l
would love lf you sLop by!
www.fusaroflLness.com

Come say whaL's up! vlslL me on soclal medla vla Lhe below llnks:

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