Nutrition Rules

Although some of this information my seem difficult to understand, just be patient. I just want to give you an understanding of some of the requirements needed to get in to the best shape of your life through eating right.

For more information to give you a complete understanding of proper nutrtion take a look at my nutrition program.

THE 10 RULES OF NUTRITIO N

#1 Proper amounts

Protein: Muscle is created by protein and is itself protein. So you must have enough protein to support muscle growth or muscle maintaining.

If your goal is to gain more muscle then eat between 1 and 1.5 grams of protein per pound of lean body weight (not including excess fat). So if your lean body weight is 150 pounds you need to eat between 150 and 225 grams per day (Start with the smaller amount and increase only if necessary).

Even if you don't want to get any bigger, you just want to maintain your muscle size, still eat 1 gram per pound of body weight. Just alter your rep range when working out so that you don't gain size.

Alterations for excess fat

Category 1: You will not need to do any adjusting for excess fat. Just eat the 1-1.5 grams per pound of bodyweight.

* Always start with the lowest amount and increase if needed.

Category 2: You are about 15% - 20% body fat. So you need to take off about 10-15% from your total. Say you are 200 pounds. To take off 15% body fat simply multiply 200 by 0.15 then take your answer off of 200.

Like this: 200 * 0.15 = 30 so 200 - 30 = 170. Now you use 170 to figure out your protein amounts. 170 * 1 - 1.5 = 170 - 255. You would need to eat between 170 and

255 grams of protein per day.

* Always start with the lowest amount and increase if needed.

Category 3: For category 3 you are over 20% body fat. I would recommend taking of 20% no matter what percentage you are over 20.

So if you weigh 200 pounds you would multiply 200 and 0.20. This equals 40. 200 minus 40 equals 160. So for protein content you need between 160 and 240 grams of protein per day. (160 * 1 - 1.5 = 240).

* Always start with the lowest amount and increase if needed.

Carbs: Carbohydrates are the bodies’ primary source of energy. They are what fuel your workouts. It's the same as gas for your vehicle.

Carbs are broken down in the body as glucose/sugar. When you don't have enough of them you feel week, dizzy, tired, sluggish, depressed, and unmotivated. They are also what fuel the brain, which is why you feel dizzy, tired, depressed and unmotivated without them. I use low carb diets only if I am preparing to get shredded for a photo shoot.

Category 1: As a C1, you are trying to gain muscle or maintain and tighten up.

You need approximately 2 - 3 grams of carbohydrates per pound of lean body weight. If your goal is size then eat about 2.5 -3 grams per pound. If your goal is not to gain size then stick to 2 - 2.5 grams per pound. And if your goal is to do both then start at 2.5 - 3 to gain size then slowly back it of once you are at the right size. So if you weigh 100 pounds you should eat 200 -300 grams of carbs per day depending on your goals.

Category 2: Your goal is either to lose fat until you are a C1 or stay where you are and just firm up. If you want to become a C1 you should start out by eating 2 grams per pound of lean bodyweight and follow the exercise guidelines given in the exercise package for C2s. If after 3 weeks you aren't noticing any fat loss then decease your carb intake by about 30 grams. So if you're lean body weight is 180 pounds and you're eating 360 grams of carbs per day, then decrease that down to 330 grams per day (360 - 30 = 330).

Now if your goal is to simply firm up then you need about 2 - 2.5 grams per pound of lean body weight. Start with 2.5 grams and if you gain fat then bring it down by 30 grams per day. So if your lean body weight is 160 pounds and you are eating 400 grams per day you would decrease that to 370 grams per day (400

- 30 = 370). If after 3 more weeks you still are gaining fat then cut it back another 30 grams per day. Continue doing this until you are satisfied.

Category 3: For C3s you either want to lose fat or stay where you are. I would recommend the same approach as above. Eat 2 grams per pound of lean body weight to lose fat and about 2.5 to maintain where you are. If you're lean bodyweight is 140 pounds you need 280 grams of carbs to lose fat and about 350 grams to maintain where you're at (140 * 2 - 2.5 = 280 -350).

Fat: Fat is made by dietary fat that is not burned off during the day and by carbs that are not used. The best way to burn fat is to do cardio. Resting also burns fat if you are in category one. A lean body burns fat when at rest.

When trying to lose body fat keep it at 15% of your total caloric intake. Say you are eating 2000 calories per day. About 300(15%) of those should be fat calories.

That's 33 grams of fat. The rest are a split between your protein and carb requirements.

TIPS

Lean body weight is not the as your weight. It is how much you why without excess body weight. C1s can do there calculating by how much they weigh, but C2s and C3s need to use their lean bodyweight for calculating.
To find out your exact body fat percentages you can get it done at most fitness centers/exercise gyms. Although you can do it on your own I would recommend getting a professional to do it if you want it really accurate.
To estimate your category, look in the mirror. If you can see your abs then you are a C1 unless you have a large fat storage in another part of your body. If you are a C2 you are defined as chubby or husky. You probably can't see your abs, but can feel them. If you don't match either of the last two descriptions then you are a C3.
When looking in the mirror don't be judgmental of yourself, just be honest with yourself. If you don't like how you look then you will fix that. It’s that simple. It’s only fat and muscle, which with the proper nutrition plan and dedication can and will be altered by you.
Understand that the carbs I am talking about are not carbs found in pop, chip, candy or pizzas. I am talking about real food. Potatoes, pasta without tons of fatty sauce on it, yams, fruits, vegetables, whole grain foods... Don't cheat yourself be eating junk carbs. Those carbs are bad carbs. They are digested quickly and need to be used immediately or else your body will store them as body fat. Foods such as oatmeal are slow digesting so they will last for hours and will not be immediately stored as body fat.
If you want to figure out your calorie amounts here is the formula:

1 gram protein = 4 cals

1 gram carbohydrates = 4 cals

1 gram fat = 9 cals

#2 Plan ahead

Planning ahead takes the confusion and rush out of nutrition planning
It saves tons of time
Don't only pre plan, pre prepare!
Take half an hour out of your time and write down all the amounts( protein, carbs, fat) you will require for the next week or so.
Trust me, it’s worth your time. I have only been able to be consistent with my program when I have planned ahead

#3 Water

Muscle is made up of 75% water Your muscles need to be hydrated at all times. This aids in muscle recovery and in your strength
Drink 12-16 glasses of water per day
Water is also there to help your muscles repair. It is easiest to bring a water bottle with you everywhere you go

#4 Multivitamins

Vitamins are a very important part of nutrition
The reason you take them is to be sure that you have no nutritional deficits
Multivitamins pills can be found at almost any grocery store and at every health food store.
Take the recommended dosage every day.
I prefer to take more because I drink so much water. This can wash outvitamins and minerals from your systems

#5 Proper supplementing

Meal replacement bars or shakes: These will make nutrition a lot easier because there is a high value food that is already prepared or just has to be put in a blender.
Proper supplementing simply means that the supplements you chose must fit into your eating plan
Look for "whey protein" on the ingredients list. You want to eat supplements with whey protein

Other supplements: Other supplements can help by speeding up your metabolism, increasing water retention, increasing energy, speeding up muscle recovery and/or increasing strength.

(Check out the supplements section to find out more detailed information on the most commonly used supplements.)

#6 Eat 5-6 small meals per day

By eating 5-6 small meals per day you will prevent your body from having an overdose of calories. When you eat a big meal your body can't get rid of the excess calories, so they are turned into body fat. That is why when you eat 5-6 small meals per day you won't run the risk of food just sitting their not being used.
All professional bodybuilders or fitness professionals do this.
It can be hard and irritating to make 5-6 six meals a day so I recommend doing what most people do. Use meal replacement shakes or bars.

#7 Consistency

You must be consistent!
If you miss one meal or give in and eat a bad meal, don't beat yourself up. Its OK! Just don't make it a habit
Whenever you crave "junk" food just remind yourself of your goal. Picture it in your head as clear as you can. This should convince to not eat that piece of cake.
If it doesn't then you need to make your goal more appealing. I like to put up pictures of whom I want to look like. I look at them whenever I consider cheating on my nutrition plan.

#8 Experiment

Every person’s body is different! So some people may need more carbs/protein or less carbs/protein than I do. That is why my formulas for carb and protein intake are very broad.
It won't take you long until you understand how your body works and you will know exactly what works best for you.
If you are not getting the proper results then slowly alter you plan until it works perfect.

#9 Mirrors and pictures vs scales

When checking your progress, before and after pictures are your best source.
Your mirror is second and lastly is your scale.
Before and after pictures are totally accurate. You see how you looked a month ago compared to the now. Until you reach your goal take pictures every 4-6 weeks. One front on shot, one of each side and one of the back.
A mirror is much better opposed to a scale. With a mirror you can see if you look good or not. Simple.
Scales can get you very frustrated. You may be trying to lose fat, but the scale says that you are weigh more than 2 weeks ago! Oh no!!! Don't worry. This is most likely because you are gaining muscle while losing fat. Muscle weighs more than fat. Even if the scale says that you haven't lost any weight it may be wrong too. You may be losing fat while gaining muscle and it may have balanced out your weight to be the same.
Trust your before and after pictures and mirror before your scale.

#10 Cheat days!

This is the easiest rule in nutrition to follow. I love this rule!
A cheat day is a day that you forget about your nutrition plan and eat whatever you want! Eat pizza, burgers ice cream or whatever else you desire.
A cheat day is actually a good thing. For one it helps you maintain your sanity. Two is that it shocks your body so that your metabolism stays fast. Otherwise your body will adjust.

#11 (Bonus rule) Exercise!!!

All the rules laid out here are designed to go along with a proper exercise program.
Exercise may be hard, but once you turn it into a habit you will love it. You just have to get past the point of confusion. Once you understand exercise it is easy.

For more information on nutrition and exercise go to my Exercise and Nutrition page