Preparing Americans to Serve in the Military,
Special Ops, Police, & Fire Fighting

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Mission:  We prepare men and women for any tactical profession requiring a fitness test and advanced training. 
Your fitness level may one day be the difference between life and death. 
It pays to include fitness into your daily schedule. We at StewSmith Fitness help you do that.

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Eliminating Macro-Nutrients? 

Hello Stew -thanks for your service and your continued support of the military, police and their families in fitness and health.  I am trying to lose weight and thought I’d try something that would eliminate carbohydrates from my diet for a while?  What do you think of that as a weight loss idea?

Just as a rule - never eliminate the macro-nutrients your body needs such as protein, carbs, or fat from your diet.  There are many diets out there that play around with these critical components of our nutrition.  HOWEVER, you can definitely LIMIT them in order to see outstanding results.  Of course, you would want to accompany your eating plan with an exercise routine that has cardio-vascular and resistance training. 

BUT - For a challenging test, try to ELIMINATE sugar. This is anything with cane sugar in it.  For a short list, it means soda, sweet tea / coffee, cake, cookies, and even white bread.  Only eat multi-grain bread if you need a sandwich.  You can consume your carbs from fruits and vegetables either before or after a workout.  Once you have eliminated sugar,  you will see that final extra 5-10 lbs of fat / water retention leave your belly button area if you are a man, and off your hips if you are a woman. (Typical results)

For instance, I like to workout first thing in the morning when I wake up.  I eat a banana and go do a variety of exercises that include running, swimming, weights, and calisthenics.  Some days if I do just cardio workout, I will skip the banana and wait to eat after the workout.  After workout, I eat a high protein breakfast with fruits to replace lost carbs and drink water as well.  For the rest of the morning, I snack on peanuts, almonds, a fiber rich nutrition bar (no sugar) but only a few carbs and more water.

For lunch I eat a big salad with a large protein source again like tuna or chicken.  The salad is filled with high fiber carbs like broccoli, green leafy lettuce like romaine, onions, almonds, maybe even some strawberries to top it off.  Squirt some lemon juice or a balsamic vinegar type dressing for some added flavor and good fats. 

After lunch, I do not eat any more carbs during the day except those that come in peanuts, almonds, and other nuts for snacks.  At this point, my body will still have enough carbs to function properly for the rest of the day.  However, if you workout in the evening, you may want to add a few pieces of fruit or vegetables prior to exercise longer than 30 minutes.

During dinner, I have a small salad with large source of protein again. And, if I get hungry during the after dinner hours, I drink more water and have some peanuts, almonds or left over chicken to fill any late evening hunger needs. 

This has worked for me to get rid of that last few extra pounds being carried around the mid-section, however dropping sugar is difficult for 2-3 days.  After that it is really easy to skip the sweets and white breads.  So good luck with the last few pounds and remember to mix in any weight loss plan with a solid fitness routine as many people find that by just adding fitness into their world on a daily basis, they do not have to alter much of their diet.  By dropping sugar you will save money, lose extra weight, and make your dentist happy.

Related Links with Food Plans, Workouts Plans (all FREE)

Beginner Fitness

Just Add Water


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at

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Complete List:  BOOKS / eBOOKS / DVDs

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Published Books / DVDs

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook


The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format