Diet and Nutrition!!

Alright guys, like I've said on previous posts, diet is the most important thing! Some people say its 60% diet 40% exercise; I believe its more 80/20 to be honest. I know this from experience. I've tried cutting in the past and my diet was not in check, I'd work my ass off, run 2+ miles every day and see minimal fat loss, and I would ALWAYS gain it back. This time around has been different, with correct diet and supplementation, you can make your body look exactly how you want it.

First of all, if you have a smartphone, go download a daily tracker app. If it is available to you MyFitnessPal is the best one I've come across, it has a barcode scanner, so you can scan all the packages of what you eat, or you can do manual inputs, to track calories, fats, carbs, protein, etc.

If you cant get the app Livestrong.com has a free tracker.

However redundant this may sound, the more you eat, the more you will lose! The more you make your body work to digest foods, the quicker you can burn it off.  Eating every 3 hours to keep your metabolism working will work wonders for you.

Always, always, ALWAYS start your mornings off with 2 things: Protein, and carbohydrates.
These two foods are going to fuel your body for the rest of the day.  Your muscles are starving for protein, since they have fasted all night (8+ hours). I typically start out with a bowl of oatmeal, the pre-packaged no sugar maple and brown sugar Great Value ones are delicious and inexpensive. I pair that with 20-30g of protein either from a shake or egg whites.

My next meal (3 hours later) is 2 lightly salted rice cakes, at only 35 calories each these are a quick light snack.

Lunch usually consists of a protein and a vegetable, 6oz. grilled chicken and a small serving broccoli is a favorite. That fiber is going to help you feel full as well.

Pre workout meal usually falls around this time of the day, about an hour prior to exercise I have a protein and a lean carbohydrate, more grilled chicken or tuna with brown rice or more oats is what I prefer. You can always do a protein shake with a NATURAL peanut butter sandwich or a couple more rice cakes.

Post workout is always atleast 40g of protein (shake) and a banana to help restore lost electrolytes and a few carbs to replenish energy.

Dinner needs to be lean but filling so you don't eat late at night. 6oz. Grilled chicken, 8oz. tilapia,  broccoli or mixed veggies, and a small serving of brown rice or NO-Yolks egg white pasta is great.

NO MORE CARBS AFTER DINNER! Seriously guys, I know we all get cravings, but carbs that can't be converted into energy become stored fats, and thats what we want to avoid.  If you MUST eat something else, have another protein shake, if you have one of the lean ones I talked about in the protein section, thats ~100 calories, little to no fats or carbs.

And thats it!  See how often you can eat and still lose weight? Of course you can always adjust the diet to your schedule or liking, just try to keep it less than 2000 calories (I usually get about 1650) with around 150g of carbs, and 150g+ of protein, you will see the weight flying off.

Just keep in mind, your metabolism burns about 2000 calories off of you a day (different for everybody) and a pound of fat is 3500 calories, so if you can be at negative net calories for the day, you will lose weight without any exercise at all!

**I know some of you want this more than anything in the world, but please be healthy about it, not eating at all can be just as bad as eating McDonalds 4 times a day, if you eat under 1200 calories, your body will go into starvation mode and start eating muscle, you will be extremely fatigued and unhealthy, that is not the right way to lose this weight**

Good luck guys, if you have any questions or comments feel free to ask!