Top Ten Transformation Tips

1.) Increase your water consumption

2.) Increase your protein consumption with each meal

3.) Eat at least 3 square meals a day

4.) Increase your Brassica vegetable consumption

5.) Exclude processed foods from your diet

6.) Decrease your starchy carbohydrate consumption

7.) Decrease your alcohol and caffeine consumption

8.) Incorporate compound exercises into your regimen

9.) Sleep at least 8 hours a night

10.) Set short-term and long-term goals