ISS - Team ISS - Ron "H2O" Waterman

Nutrition
	I try to get protein into my system every two - three hours during the day. I also follow a strict supplement program that is taken during the day with along with my meals.

Training
	I like to stay somewhat lean even when I am trying to put on mass. I just don’t like looking sloppy. Conditioning is very important in my sport so most of my training is extremely intense.

	Don Long
	Ron "H20" Waterman
	Elizabeth White-Lamm



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Ron "H2O" Waterman- Nutrition

It's important to take in carbohydrates in the morning and afternoon with small amounts of carbohydrates at night. Night time is when extra carbohydrates can be converted to fat. Protein intake will depend on your body weight and workload but a few extra grams of protein will not hurt you, to few and your body will feed on muscle tissue as well as fat for fuel. I have found that extra protein through out the day greatly helps my growth rate and builds lean muscle.

I try to get my protein in chicken, tuna, lean meat, egg whites and protein powders. ISS's ProM3 Shake N' Go protein drinks are always on hand when meals are not available. This is a great source of protein with few carbs and tastes great.

Nutrition
5:00 AM (Pre-Workout)	1 serving of Promino Plus AM formula, 1 serving of Lipovar8, 1 serving of Complete L-Glutamine Power & 1 serving of V/M Complete.
5:30–7:00 AM (Train)	1 serving of Satur8.
7:00 AM	Large bowl of oatmeal, egg whites, low fat peanut butter on wheat bread, juice, 1 serving of ProM3 Shake N’ Go, 1 serving of Complete L-Glutamine Power, 1 serving of Complete Creatine Power & 1 serving of Therajoint.
10:00 AM	1 serving of ProM3 Shake N’ Go or small protein meal (see table below).
12:30 PM	High protein lunch (see table below), some good carbs (see table below), 1 serving of Complete L-Glutamine Power, 1 serving of Therajoint & 1 serving of Lipovar8.
3:00 PM	Complete Pro42 Bar, 1 serving of ProM3 Shake N’ Go, 8-12 egg whites or a chicken breast.
6:00 PM	Concentrate on proteins at this meal (see table below), low in carbs (see table below), low in fats & 1 serving of Complete L-Glutamine Power.
9:00 PM	High protein intake: 6-8 egg whites, chicken breast or 1 serving of Micellar Matrix, 1 serving of Promino Plus PM formula & 1 serving of ZMA.

Good Proteins	Good Carbohydrates
ISS ProM3 ISS Micellar Matrix Chicken Breasts Lean Red meats Egg Whites TunaFish	Rice Potatoes Some fruit Vegetables Oatmeal Whole grain cereal

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