John Wagner's

Basic Nutrition Guide

Focus on Quality, eat 3-4 meals every day, but don't overdo portion sizes

Know what you eat. Prepare your own food as much as you can.

Hydrate well every day; drink liquids between and before meals.


NEVER Consume


Try to NEVER Consume


Consume SPARINGLY or Never


Consume MODERATELY (sparingly to lose body fat)


Consume REGULARLY


Consume ABUNDANTLY