Basic Nutrition

Nutrition does not have to be complicated. If you adhere to the following simple suggestions, that have been proven over time, you can significantly improve your health!

The first thing I’d suggest is for you to keep a food journal and record what you eat. You will learn a lot about nutrition and foods if you have the discipline to keep a food journal. After a month, you will not have to keep records on a regular basis--you will have learned a great deal recording your eating habits for only 30 days.

Next, you need to ascertain our caloric requirement for your ideal body weight and the corresponding amounts of carbohydrates, proteins, and fats based upon a 40/30/30 split.

I also recommend the consumption of five to six meals daily. Even if you eat right, consuming your nutrients in three meals or less may lead to increased fat synthesis. If you eat five or six meals a day you will increase our metabolism, decrease our transit time, process food faster and more efficiently, and you will store less fat and enhance muscularity. Breakfast, Lunch and Dinner ought to be basic, well balanced meals, conforming to the above ratios of carbohydrates, proteins and fats. I suggest that you consume “Meal Substitutes” as needed for additional meals.

I also suggest that you drink water often.  Drinking additional water will increase our metabolism; it will promote elimination, it will allow for optimum absorption of nutrients, and it will help suppress your appetite. Try to drink at least 10 eight-ounce glasses of water a day.

If you eat more high-bulk foods such as cabbage, lettuce, celery, zucchini, tomatoes you will tend to eat less and be less hungry. You can eat less by enhancing satiety. If you consume more soluble fiber like oat bran, kidney beans or oatmeal, you will diminish our appetite.

Portion size can be estimated. Try not to eat any more protein than can fit on the palm of your hand. If you are eating favorable carbohydrates, then you can double the volume of the protein portion and reach ½ a gram of protein per pound of bodyweight. You need to consume considerably more protein than the USDA recommends,

Suggested Supplements

• A Potent Daily Multiple Vitamin
• Additional Vitamins C and E
• Additional L-Glutamine for Muscle Growth and Repair
• Creatine Supplementation for Size and Strength
• Nitric Oxide for Size and Strength
• Whey Protein Supplementation for Muscle Growth and Repair
• Caffeine, Green Tea Extract for the fat loss

Other Important Suggestions

• Always eat breakfast
• Eat thee primary meals a day: Breakfast, Lunch and Dinner
• Eat two meal substitutes per day—bars or other substitutes
• Consume Whey Protein drinks or bars before and after your workouts
• Eat Slow Release Protein at night