Train Smart Eat Smart

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Train Smart, Eat Smart: Exercise Nutrition Hacks! www.Complete-Strength-Training.com

Copyright 2011 Aaron McCloud - All Rights Reserved Worldwide. i

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Copyright 2011 Aaron McCloud - All Rights Reserved Worldwide. ii


WARNING: You may NOT Resell This Intellectual

Property or Profit From It In Any Way.

But You May Share It!

Version 1.3

All Rights Reserved

Copyright 2011 Aaron McCloud.Al l r ights are reserved.You may not sell it,or reprint any part of it without written consent from the author, except for theinclusion of brief quotations in a review.

Disclaimer

The entire contents of this book, Eat Smart, Train Smart: ExerciseNutrition Hacks!, are based upon the knowledge, opinions, research,and experience of Aaron McCloud, unless otherwise noted. Theinformation in this book is not intended to replace a one-on-onerelationship with a qualified health care professional and is notintended as medical advice. It is intended to share information from

the research and experience of Aaron McCloud, who encourages you tomake your own health care and exercise decisions. You should checkwith your doctor before starting any exercise program.


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Copyright 2011 Aaron McCloud - All Rights Reserved Worldwide. iii


Acknowledgments

Grateful thanks goes to my mother and father for putting up with mycrazy exercise, writing, martial arts, and entrepreneurial ventures.Also to Martin Souza, Amanda Trail, Joe Henderson, Eric Whalen,Katherine Walker, Seth Terashima, Shaun Fawcett, Ken Evoy, andeverybody else who has helped out or thought that I could do this.Thanks.


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Copyright 2011 Aaron McCloud - All Rights Reserved Worldwide. iv


Table of Contents

Introduction: What Is 'Eating Smart?' ...................................................................................... 1

13 Best Healthy Food Tips ....................................................................................................... 3

What Is A Calorie? The Info You Need To Know ....................................................................... 9

Caloric Densities of Different Macronutrients ............................................................................................................. 9

"What Is A Calorie?" A Calorie Is A Calorie... Is A Calorie............................................................................. 10

But Some Calories Are More Equal Than Others ........................................................................................... 10

11 Top Muscle Building Foods ............................................................................................... 11

#1 - Milk .............................................................................................................................................................................11

#2 - Salmon ....................................................................................................................................................................... 11

#3 - Eggs .............................................................................................................................................................................11

#4 - Turkey Breast ......................................................................................................................................................... 12 #5 - Rice and Beans ....................................................................................................................................................... 12

#6 - Sausages .................................................................................................................................................................... 12

#7 - Beef .............................................................................................................................................................................12

#8 - Cottage Cheese ....................................................................................................................................................... 13

#9 - Almonds and Almond Butter ............................................................................................................................ 13

#10 - Water ....................................................................................................................................................................... 13

#11 - Tasty Real Foods ................................................................................................................................................. 13

Why These Are Muscle Building Foods ........................................................................................................................ 14

6 Meals A Day Diet: Why I Don't Use It .................................................................................. 15

Benefits Of The 6 Meals A Day Diet: ............................................................................................................................... 15

Maximizes Metabolic Fat-Burning ......................................................................................................................... 15

It Feels Less Like A Diet, Since You're Always Eating ................................................................................. 15

Keeps Your Insulin Low .......................................................................................................................................... 15

Studies Show That People Who Eat Frequently Weigh Less ................................................................... 16

...And Drawbacks To The 6 Meals A Day Diet: ........................................................................................................... 17

Most of the Studies Done Are Correlative, or Have Other Issues .............................................................. 17

There Are Many Ways To Keep Your Insulin Low Other Than Eating Frequently ......................... 18

Eating All The Time Makes It Too Easy For Me To Eat Too Much ......................................................... 18

I Don't Feel Full From Always Eating Tiny Meals ......................................................................................... 18

Timing Tiny Meals is Difficult and Frustrating .............................................................................................. 19 95% Of The Time, If You Just Cut Back On The Calories, You'll Be Fine ............................................. 19

- I Don't Eat 6 Meals Per Day - ................................................................................................................................... 19

An Awesome Pre Workout Meal Is ..................................................................................... 21

The Purpose of a Pre Workout Drink or Meal ........................................................................................................... 21


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Copyright 2011 Aaron McCloud - All Rights Reserved Worldwide. vi


Conclusion: Eating Smart Over The Long Haul ........................................................................ 51


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Copyright 2011 Aaron McCloud - All Rights Reserved Worldwide. 1


Introduction: What Is 'Eating Smart?'

Eating smart is all about eating enough food to best fuel your exerciseand activities. And thats it not eating a lot of extra junk that will put

on fat.

So many exercise and workout related disappointments are based onnot eating right, rather than not exercising right. You know carryingextra fat, not looking ripped despite all your lifting, not having theenergy to keep exercising or doing your best during a game, andhaving trouble putting on muscle. All of these are primarily nutritionissues, not workout issues.

No food or food type is inherently evil. There are just differenttradeoffs you make when you decide what to eat and when to eat it.

Now, I want to make this clear up front: I am not a nutritionist. Im apersonal trainer certified by the American College of Sports Medicine(ACSM) and an avid exercise, weight training, and martial artsenthusiast. The information in this book is the results of my own trials,mistakes, successes, research, and testing on my own body.

This book will give you a basic idea of what healthy eating is andprovide a simple guide on how to eat to best put on muscle and fuelyour exercise. It also offers a few tips and tricks to give you an edgedoing that. ;-)

But eating healthy is really less about tips and tricks and more aboutpracticing good eating habits regularly. Any trick can help, but regularadherence to eating good foods is way more effective.

Of course, healthy eating combined with a good basic weight trainingprogram will do wonders to change your body. If you want to get

started lifting, check out my 5 Day Beginner Weight Training Course.

Finally, eating healthy doesnt have to be drudgery! You can feel full,put on muscle, lose fat, and perform at your peak even while eatingtasty, flavorful foods. It just takes a little creativity and knowledge.


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So, get ready to learn about how food will help you make the most ofwhatever exercise youre doing. Just a few simple changes can makebig differences!


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13 Best Healthy Food Tips

Here are some simple and (somewhat) easy to follow healthy food

tips. Finding healthy foods to eat takes more planning andcommitment than eating whatever crap happens to be in front of youat the moment.

But eating healthy will keep you healthier - within reason ;-)

1. Eat Lots of Vegetables

Green, leafy vegetables are healthy no matter what your diet is. I'verarely seen a criticism of them, and I like including them in my diet as

well.

If your goal is weight loss, veggies have pretty few calories. And theyhelp bulk up your diet with fiber, making you feel a little more full.

If you just want to get "healthier," veggies have lots of vitamins,minerals and nutrients. Mmmmm tasty!

And just remember that vegetables don't have to be the limp broccoliand brussel sprout horrors you ate as a child. Asparagus brushed with

olive oil, a big salad with meat or fruit toppings, an Asian or Mexicanthemed stir-fry, and artichokes with sour cream are tasty ways to eathealthy veggies.

2. Cook Your Own Meals

It's much easier to control what you eat if you cook your own meals. Ifyou wait 'till you're hungry to see what's to eat, or what you canforage for while driving home you won't eat healthy.

Cooking your own meals is one of the best healthy food tips becauseyou become responsible for the amount of food and the type of foodyou eat. Eat out less, especially at fast 'food' joints.

3. Don't Buy Pre-Made Food


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It's easy to eat a lot of food if it's all ready to eat. But much harder if,at the end of your meal and are still feeling a little peckish, to rally themotivation to start cooking a whole new steak

With the exception of fruits and vegetables, which are always ready to

eat, do NOT buy stuff you can just put in the microwave. If you forceyourself to spend time cooking you'll eat just what you cook - and nomore.

4. Eat Real Food

Anything that once walked, swam, flew, or grew is considered natural.These foods are normally arranged around the outside of the grocerystore, and have minimal packaging.

When you're asking, "What foods are healthy?", think colorful fruits,fluffy green vegetables, fresh fish, grass-fed meat, wild game, un-salted nuts, and tubers

The more it doesn't look like it once grew, the worse it is. An applegrew, but apple pie didn't! Even bread is a step or two away frompure, fresh food. Though much better than an energy bar.

And the corollary to this is...

5. Corollary: Don't Eat Crap!

Do you really need me to tell you this?

If you know in your heart (or gut) that something you've chosen to eatis crap, don't eat it. This covers cakes, refined sugars, chickenMcNuggets, diet drinks, and other food-like substances.

Of all the healthy food tips, this is one of the most important andeasiest to follow.

Though, for your birthday or Christmas or another special time I say -indulge. If you eat healthy 90% of the time (and evendark chocolatehas some health benefits), you'll be able to give in to your sweet toothwhen it counts.
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6. Learn to Read Food Labels

This is a surprisingly useful skill, and one that I neglected for a longtime. It goes well with #7, counting your calories for a few weeks.

Reading food labels will give you a sense of how much you're eating,and what you're eating is made of. Expect to be surprised by howmuch high-fructose corn syrup and sugars are in basically anythingpackaged.

This increased awareness of how much fat, carbs, and protein are inyour diet will tell you just what you're eating. And how much you'reeating.

7. Count Your Calories For A Few Weeks

Count the calories of everything that you eat for 1 - 2 weeks. Evenbetter than just learning how to read food labels, this will really showyou how much you're eating and of what.

The first time I went on a diet I was horrendously surprised how well Icould function on such little food. True, I was dieting, but even anormal level of food intake was much less that what I had beengetting. And I didn't feel nearly as starved to be on the diet as I

thought I would.Trying this for even a short period of time is really eye opening. Trycalculating yourbase metabolic rateand eat just within that for a fewweeks - yes, try it!

8. Eat For a Reason

Don't just eat because you're feeling a little hungry. Or because it'sdinner time. Or because that mascarpone on the menu looks delicious.

If you workout and exercise a lot, eat to fuel your exercise. If youwant to lose weight, eat (or not) to lost weight.
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If you have an objective in mind when you're eating, it will guide howmuch you eat and what you eat better than any healthy food tips. Andit will work much better than your taste buds and stomach.

People (especially me!) are notoriously good at eating more than they

think they are eating, or need to.

9. Most People Say You Should Change to Healthy Food Tips Slowly -

Bollocks!

Rather than changing slowly, make the decision to start followingthese healthy food tips NOW. Throw out your crap 'food' and buyhealthy stuff tomorrow.

I think that people who try to change slowly, at least in diet, givethemselves too much leeway. It's better to make a clean break withyour resolve and enthusiasm strong, rather than wishy-washingaround for day or weeks.

10. "If You Buy It, So It Will Be Eaten"

Anything you buy, you will eat. That is a golden rule.

So, don't buy what you know you shouldn't eat. This is one of thosestartlingly simple healthy food tips that has a lot of truth behind it.

11. Try Fasting

Yes, try fasting once in a while. Give your digestive system a rest.

Many people talk about eating6 small meals a day. Hell, I've eventalked about that - and it's what I used to do.

But, I've been branching out. And really, there's a lot of fun newresearch aboutintermittent fastingthese days - and about how youwon'tdestroy your metabolism just by skipping a meal or two.

So, try fasting once in a while. It can be weird at first, but a funhealthy food thing to try.
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12. Try New Foods

Grab strange and colorful veggies and fruits at the grocery store.Starfruit and coconuts are great to start with, but really branch out.

And try new spices and herbs. American cooking is either salty orsweet - try other flavors like cinnamon, nutmeg, coriander, cumin, andmaybe some sage.

Health food doesn't have to be bland salads every day. You can reallyenjoy some new tastes while eating healthy - and make it fun so thatyou stick with it long term!

13. Don't rink Sweet Beverages

Sweet beverages are a great way to get extra calories into yoursystem and get fat. Yes, really.

So avoid sweet teas, sodas, fruit juices, milk, and anything else that'smostly water and sugar. It won't make you feel any more full, and it'll

just go into fat unless you're exercising regularly.

And All Around, Eat Less!

Eat less of everything. Even if you eat nothing but sustainable-organically-grown-free-range-hand-reared-and-loved fruits andanimals and follow these healthy food tips, if you eat too much you willgain weight. Eating (less) healthy foods to lose weight still takesdiscipline.

Just follow these healthy food tips to start eating better. And yourbody will start feeling different (and better!) - this is why nutrition isimportant.

And make the change now: don't wait till a better time comes along tofollow these healthy food tips - 'cause one won't


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What Is A Calorie? The Info You Need To Know

"What is a calorie?"Knowing the answer to this question will make thedifference between success and failure in managing your diet.

So, lets get started.

Calories Are The Energy In Food

A calorie is a measure of the energy in food. 1 calorie is the energyneeded to raise 1 kilogram of water 1 oC (and the same as4.184 kiloJoules, if you're curious).

In diet and food consumption, calories are sometimes referred to as

'cal's or 'kcal's. 'Kcal' comes from metric measurement, since onecalorie of food is actually equal to 1,000 small calories or gramcalories, which are measures of energy usually used in science.

As far as your dieting goes, just remember that cals and kcals are thesame thing.

Macronutrients And Their Calories

Macronutrients are the large (macro) groups of food that your body

metabolizes for energy and needs for life and health (nutrients).Carbohydrates, protein, and fats are the three macronutrients, andthey contain different amounts of energy. Take a look...

Caloric Densities of Different Macronutrients

Macronutrient Calories per Gram

Protein 4

Carbohydrate 4

Fat 9*Alcohol 7


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* Alcohol is not a macronutrient, since you don't actually need it tolive, but you will probably consume it - so knowing its caloric density ishelpful.

As you can see from the table above, fat is the most calorie-dense

macronutrient - 9 calories in fat per gram! But there are only 4calories in protein and carbohydrates per gram.

"What Is A Calorie?" A Calorie Is A Calorie... Is A Calorie

A calorie is simply a measure of energy. Nothing more and nothingless.

When talking about restricting the amount of calories you eat throughdieting, this is what we're talking about. The same number of calorieswill give you the same amount of energy, whether they're in a Kit Katbar, steak, or salad.

But Some Calories Are More Equal Than Others

However, macronutrients get metabolized (used) by your body indifferent ways. This is why people talk about getting a 'sugar high,' ora lot of energy from sugar or cookies very quickly, while fats andproteins are broken down to be used as fuel more slowly.

Correct macronutrient management will help your efforts to eat less(or more) calories. Keeping these macronutrients in balancedproportions is fundamental to eating healthy.

Eating healthy will help you lose weight faster and, in my experience,to keep it off. Which will reallyhelp your diet.


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11 Top Muscle Building Foods

Try eating these muscle building foods if, well, you want to put onmuscle! They are healthy and tasty, in addition to giving you the

protein and other nutrients you need to build muscle.

I've chosen real foods as opposed to supplements or powders. This isbecause real foods give you the nutrients that you know you need, aswell as others that you might notthink of - but that will help you.

Eating real food is always the best choice. So, try eating and drinkingsome...

#1 - Milk

Milk is the king of muscle building foods. It's pretty cheap, it gives youlots of energy, it's easy to drink a lot of if you're trying to put onweight - and it's my preferredpost workout drink, since it has proteinand carbs.

Milk has a long history as a muscle builder. It's a cornerstone of the 20rep squatsroutine, and it's great for adding muscle in general.

#2 - Salmon

Salmon is mostly protein, giving you fuel for your muscle building. Italso has lots of cool omega 3 fatty acids which, aside from generallybeing healthy and bringing down inflammation, may provide specificbenefits for building muscle.

Smoked salmon is a great way to get salmon on the run. You don'tneed all the cooking time of a piece of raw salmon, and you can addsmoked salmon to just about anything.

#3 - Eggs

Mmmm Eggs! These guys are chock full of protein and healthy fats.And to put on muscle, add some more egg whites to your diet for theprotein.
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On top of that, they're versatile and tasty and cheap! Omelets, eggsover easy, or mixed in with a stir fry - they're easy foods that buildmuscle to add to your diet.

#4 - Turkey Breast

Another great source of protein, turkey breast is cheap and can beserved a variety of ways. If you're in a hurry you can add it to asandwich - try adding almond butter to the sandwich for a tasty andmuscle building meal.

#5 - Rice and Beans

Together, rice and beans make up a complete vegetable protein. And

the carbohydrates in the rice will raise your insulin when you eat them,helping to build your muscles like a well constructed post workoutdrink.

#6 - Sausages

Sausages are a surprisingly versatile food. They can be prepared avariety of ways, keep well, supply you with protein for muscle growth,can be speedily prepared and eaten, and taste great.

I mostly like them because they have protein, and they are easy toadd to almost any meal or to prepare on their own. If you're lookingfor something sweet, try sauting them with onions, apples, andcinnamon.

If you're going pure savory, just add come cayenne pepper. Eating toget big muscles doesn't have to be boring eating, even on a budget.

#7 - Beef

Delicious red meat that will become muscle! In addition to supplyingyou with protein, beef also has a high iron content, naturally occurringcreatine, and (if it's grass fed) even omega 3 fatty acids.
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One downside is that it takes a while to prepare. Still, a grass-fedroast beef sandwich or salad after lifting will work great.

#8 - Cottage Cheese

High in protein, easy to prepare, and easy to eat quickly after yourworkout. Need I say more?

This is one of my favorite foods for putting on muscle. Try addingsome lemon juice to it for some added kick and taste. Or, chop insome bits of pineapple or papaya for sweet carbs.

#9 - Almonds and Almond Butter

Almonds and almond butter are great food for building muscle forseveral reasons. First, they have a higher protein content than othernuts do, and second they're mostly fat so they have lots of energy.

Also, almonds are very easy to transport and eat. You can add them tosandwiches, shakes, or virtually any meal easily by just scooping someout of the jar.

#10 - Water

While not technicallya food, getting enough water is vitally important.For absorbing nutrients in your muscle building foods, for musclecontraction, and for staying healthy.

No matter what muscle building foods you choose, drink a goodamount of water with them.Hydration is important for exercise andmuscle building.

#11 - Tasty Real Foods

While some supplements can help you towards your muscle buildinggoals (a multivitamin, creatine, etc.), most are rubbish. The realmuscle building foods are real foods.
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Aside from just generally giving you fuel and protein, you're used toeating real food. It's what your body was made to do, not to extractprotein powder from expensive drinks.

Why These Are Muscle Building Foods

I chose these foods as the best foods for building muscle becausethey are

High in Protein

Cheap

Easy to Prepare

And Have Nutritional Benefits Beyond Just Containing Protein

Getting yourdaily protein intakeshould be your primary focus. If youhave the option of choosing from these foods, great! If not, at leastmake sure that you get your protein.

And remember that effort is as important as food! Even if you're eatingthe best muscle building foods, without a good workout you will notput on muscle.
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6 Meals A Day Diet: Why I Don't Use It

The 6 meals a day diet is promoted by many fitness professionals. Andfor good reason: it's very effective at burning fat.

I used it to lose about 10 pounds over a few weeks.

But I don't use it anymore.

Why? Well, let's look at the benefits and drawbacks of eating 6 mealsa day.

Benefits Of The 6 Meals A Day Diet:

Maximizes Metabolic Fat-Burning

When you eat something, your body spends some energy to break itdown and digest it. This is called metabolic thermogenesis, or the heatand energy it takes your body to break down food.

If you eat 6 small meals a day, your body will spend more energy thannormal to break down your food. Your internal organs will be workingall day long, maximizing your thermogenisis and using more energythan if you ate just 2 or 3 big meals.1

It Feels Less Like A Diet, Since You're Always Eating

Since you're eating every 2 to 3 hours, it doesn't feel so much like adiet. You'll always have just another hour 'till your next meal.

Keeps Your Insulin Low

If you know aboutinsulin and weight loss, then you understand that

insulin is the primary hormone that works to put on fat. By controllingyour insulin, and keeping it low, you can really accelerate your fat loss.

1Foster, Helen. 2007. Eat All Day Diet: Eat 6 Meals a Day And Lose Weight Fast! London:

Hamlyn. Pp. 8.
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If you eat a big meal or two, your insulin spikes in response to yourincreased blood sugar. And high levels of insulin mean that you put onfat easier.

By eating the 6 meals a day diet, you maintain a low level of insulin all

day long. So it's harder to put on fat, and easier to burn it.

Rather than having high insulin levels around large-meal times, andputting on fat then.

Studies Show That People Who Eat Frequently Weigh Less

At the University of Massachusetts, people who ate at least 4 times aday were 45% less likely to be overweight than those who ate fewer,bigger meals.2 Also, at the University of Michigan a study found thatthe more frequently people ate, the lower their body weight andrelated measurements tended to be.3

Further, in a different study at Nagoya University in Japan, two groupsof athletes were each assigned to eat 1,200 calories a day for twoweeks. Half of them ate the calories in 2 big meals, and the other halfate their calories in 6 smaller meals. They each lost 11 pounds ofbodyweight, but those who ate more frequently lost 3 more pounds offat and 3 pounds less of muscle than the twice a day meal eaters, on

average.45

2Ibid.

3 Ibid.

4Ibid. Pp. 10.

5Zinczenko, David, and Ted Spiker. 2010. The New Abs Diet: The Six Week Plan to Flatten

Your Stomach And Keep You Lean For Life. London: Rodale. Pp. 98


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...And Drawbacks To The 6 Meals A Day Diet:

Most of the Studies Done Are Correlative, or Have Other Issues

As you can see above, most of the studies done regarding eating 6small meals a day are correlative. That means that, in general, peoplewho eat more often weigh less.

But while many people who eat more often may weight less, that doesnot mean that if you change your eating habits you willweigh less.Especially if you're counting calories, you can eat frequently or not and- as long as you hit your calorie goal - still lose weight.

And as for the study from Nagoya University Losing 11 pounds in 2

weeks isn't healthy! Not for athletes, not for anyone.

The 6 meals a day diet may be reallyeffective for keeping muscle ifyou're an intense, working-out-every-day-athlete. But you're probablynot.

Aiming for losing 1 - 2 pounds of weight a week is a much healthierand more do-able goal. And at that rate, you'll be losing mostly fat,not muscle.

Eating Frequently Encourages Your Body To Run On Carbohydrates

This gets into the realm ofeating a healthy diet, but eating frequentlyencourages you to eat (and burn) carbohydrates, not fat. Yourmetabolism will use up your carbs before your fat (or the protein ofyour muscles). That means that if you're constantly eating (especiallyif you're eating high-carb meals), then you're training your body to getinto the habit of burning carbs and then having a sugar crash - just intime for more carbs.

On the other hand, eating fats and proteins, and occasionally fasting,act to get your body in the habit of metabolizing its fat stores. Thatmeans that when you're exercising (or sleeping or working), you'll berunning off your stored fat.
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There Are Many Ways To Keep Your Insulin Low Other Than EatingFrequently

It's true that you can accelerate weight loss by splitting your reduced

calories into a 5, 7, or 6 meals a day diet. This protects you frominsulin spikes (assuming your snacks aren't sugar cubes), thus helpingyou (a) avoid putting on more fat, and (b) burn the fat you do have.6

But there are other ways to keep your insulin level down. One is to eata low-carbohydrate diet, rich in fat and protein, with leafy greenvegetables on the side. Another is to trust that you're cutting back onyour calories enough so that when you eat and release insulin, theamount is negligible compared to your calorie deficit.

Eating All The Time Makes It Too Easy For Me To Eat Too Much

Frankly, if I'm on a 6 meals a day diet the constant eating makes iteasy for me to eat too much. Since I'm always eating, it takes rigidcontrol to avoid eating too much.

Especially for maintaining weight after a diet, I've found that getting inthe habit of frequent eating just doesn't work for me. After the diet Itend to over-eatfrequently, which is easy if over-eating means anextra 50 to 100 calories in every meal.

I Don't Feel Full From Always Eating Tiny Meals

A egg and an apple isn't really a meal. It's a snack, and I don't feel fullafter eating one.

Some people feel satiated eating all day long because, well, they'reeating all day long. But I get aggravated by tiny meals that don't fillme up, and really just remind me that I'm hungry.

I'd rather have a big steak than 6 snacks throughout the day.

6Taubes, Gary. 2008. Good Calories, Bad Calories: Fats, Carbs, And The Controversial Science of

Diet And Health. New York: Anchor Books. Pp. 408.


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Timing Tiny Meals is Difficult and Frustrating

Eating every 2 - 3 hours is difficult. What if you have a game, anevent, a desire to go watch a movie, or be otherwise spontaneous?

This can easily disrupt your carefully planned 6 meals a day diet.

It's Easier To Integrate Larger Meals Into Your Social Life

Even when I'm on a diet, I like going out to with friends - to have fun,hang out, or just go to a great restaurant. Eating less than normal ismuch easier if you don't focus on it - which is exactly what doing funthings is good for.

Also, if you're used to having 1 - 2 big meals, you can time your mealto coincide with eating out once a week. When Im losing weight, Ipermit myself 1 meal out at a restaurant a week with friends. Hey, Ilike roast duck and tenderloin steak and expertly prepared beef orsashimi - and a big-meal schedule will accommodate a normal-sizedmeal with friends.

95% Of The Time, If You Just Cut Back On The Calories, You'll Be Fine

The real secret is a plan to cut back on your calorie intake in a way

that you can live with. If it's a 6 meals a day diet, that's great. If it'sfewer meals, that's great too.

I don't particularly like the 6 meals a day diet, even though I've hadsuccess losing weight with it. Since I've also had success losing weighton otherplans as well.

Figure out what works for you. Don't you just hate honest, truthfuladvice like that? ;-)

- I Don't Eat 6 Meals Per Day -

When I'm dieting to lose weight, I eat 1 - 2 large meals a day whiledoingintermittent fasting. I get to eat tasty, big meals.
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Would I burn a few more calories eating 6 small meals per day?Maybe.

But I'm already cutting down on my calories by 500 a day so I lose ahealthy ~1 pound a week, and I'm using intermittent fasting to lose

fat as well, which works just fine for me.


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An Awesome Pre Workout Meal Is

With a pre workout meal, your workouts are more 'on.' Exercisedoesn't seem to take as much effort, and you perform better.

So, here's how to get maximum performance benefits from a preworkout drink or meal...

The Purpose of a Pre Workout Drink or Meal

A pre workout meal's goal is to give you fuel. With adequate fuel you'lldo better working out (or in athletics) than if your stomach isrumbling.

The best macronutrient for fuel is carbohydrates - like fruits, bread, orvegetables. They are broken down into sugar (glycogen) and stored inyour muscles.

Sometimes athletes do this over a period of days leading up to anevent, or bulk up on carbs right before it. This is called carb loading,and can be done to enhance performance.

How Long Before Your Workout Should You Eat?

About an hour.

This gives you enough time to fully digest whatever you eat, and getits energy into your muscles. But, not so long that you get hungryagain.

If you eat and then immediately workout, all your blood will be in yourintestines for digesting and you won't function as well. It can evencause you pain, as you know if you've ever had a 'stitch' in your side.

When to NOT Have A Pre Workout Meal

If you don't have good pre workout nutrition, then you will be runningoff of previously stored sugar in your muscles and your fat reserves.


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And while you certainly can use those as fuel sources, to do bestduring your workout you should be fully fueled with carbs.

However, dropping the pre workout meal is a great idea if you want tolose fat. You'll metabolize more fat for fuel if you aren't using carbs

you just ate as fuel.

Of course, you have to eat less than your base metabolic rate to loseweight. If you exercise without a meal and then eat a ton, you won'tlose weight. You might even add some pudge.

How Important is it to Eat Before Exercise?

Eating before exercising is important to give yourself enough energy toworkout. But, it's not vitally important.

I regularly workout without a carefully timed pre workout meal. Iworkout when I have time and am so inclined - even if my fuelreserves aren't 'perfect.'

Of course, if I have an important event coming up, I'll make sure toget something to eat. But a perfect pre workout meal is not vital, evenif you're focused on trying to put on muscle. Very helpful, but not vital.

What I Eat Before Exercising

I usually have some carbohydrates with breakfast, before I goworkout. Apples, bananas, and oranges are damn healthy and tasty.So I eat them.

And After Your Workout...

After your workout, you need good nutrition if you're looking to put onmuscle. Try a healthy post workout drink or meal if you're serious

about putting on muscle.

If you're looking to lose weight then, of course, eat within reason afteryour workout. Don't cancel out your workout by eating a ton. And evenif it's 'healthy' food, you want to avoid eating too much and putting onmore fat.


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Your Post Workout Drink: A Shortcut For Muscle

"Why is a post workout drink or after workout meal important?"

If you want to maximize your gains, your meal/drink after liftingweights is vitally important. And if it's not the stuff you need, or youdon't eat it, you're just making it harder to gain muscle.

Eat right to make it easy to gain muscle. Here's why it works, and howyou can get the benefits easily

Why Your Post Workout Drink Timing Is Important

Right after you've been working out at the gym is the time to eat.

You've been breaking down your muscles, and now your body wants torebuild them.

Give your body the raw materials it craves!!!!

Also, your blood is circulating quickly so nutrients will travel to yourmuscle tissue slightly faster after exercise. Assuming that yourmeal/drink is digested fast enough to make it into your blood stream.

Try to eat as fast as possible after going to the gym. Within 30

minutes is great, but the sooner the better. And don't set a stopwatch- 30 seconds won't matter, but doing other errands after the gym onyour way home will.

Your Post workout Drink Should Have

Protein

Your body can't store protein for later use. And your muscles are,

structurally speaking, primarily made of protein.

So give your body the raw material to build new, stronger muscles. It'sthat simple.


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Carbohydrates

You need carbohydrates because they cause your body to release

insulin, which has an anabolic (constructive) effect on your body. Ifyou're curious,go here to learn more about insulin and bodybuilding.

Basically, you want carbohydrates. They help get the amino acids ofthe proteins you eat to your muscles fast to start building yourmuscles back up.

And NO FAT!

For right now, you don't want any fat. Fat tends to slow the absorptionof nutrients in your intestines, which will slow your body's access tothe protein and carbohydrates you're eating. And you want thenutrients available fast!

Whether it's a post workout drink or meal, don't have fat. It won't helpyou build muscle.

Any Of Your Chosen Supplements

If you're takingcreatine, fish oil, or othermuscle buildingsupplements, take them now. The ones you're supposed to take afterlifting, anyway ;-)

Why A Drink?

Drinks get absorbed into your blood stream faster. To make sure yourmuscles get what they need the fastest, use a post workout drink.

If you don't have a drink ready, a good healthy meal is a great

alternative. You're still getting the protein and carbs, which is theimportant part.

And don't use those crappy, sugary, commercial drinks. Most of themhave too much carbs and not enough protein. The majority of them
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are simply crap - eating a real meal or making your ownshake/smoothie/drink is much better.

What My After Workout Meal Is Like

OK, I've just finished lifting weights and hmmm. What has carbs,protein, no fat, is easy to get, and is a drink?

Non-Fat Milk

After lifting I usually drink some non-fat milk. It's easy to get andgives me the nutrients I need.

If I'm eating something it'll probably be sausages and fruits, or aturkey or ham sandwich. They're simple, and they work.

K.I.S.S.: Keep It Simple, Stupid

If your workout doesn't push you hard enough, all the food and greattiming in the world isn't worth squat. You won't gain muscle.

And eating anything with protein after your workout is good. Proteinand carbs is better. Protein and carbs in a post workout drink is betterstill. And drinking that immediately after your workout is better still.

But something is better than nothing. And it's certainly possible to gainmuscle without an after workout meal or drink - it's just easier withone.


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The Bruce Lee Diet: 11 Rules Every Martial Artist Should Know

"What did Bruce Lee eat?"

Bruce Lee's diet, sometimescalled the 'Bruce Lee Diet,' isactually amazingly simple. Whilehe devoted a ton of time tomartial arts training andexercise, beyond a few basicideas his wife, Linda Lee, was incharge of food and cooking.

But Bruce did enough research

and experimenting on his ownbody to leave us with somebasic rules for how to eat if wewant a level of fitness (and aphysique) like his. Of course,you'll also have to exercise likehe did to achieve that level ofmusculature. ;-)

"When you are a martial artist, you are a nut; you go to extremes toimprove yourself as a martial artist. And one way is to eat only what your

body requires and not get carried away with sensual [eating] pleasures."

~Bruce Lee7

Is The Bruce Lee Diet Plan Asian or European?

The Bruce Lee diet plan was definitely centered more on Chinese foodsand styles than on Western/European foods. I think this was because

7Lee, Bruce, and John R. Little. 1998. The Art Of Expressing The Human Body. Boston: C.E. Tuttle

Co. Pp. 171


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of Bruce's Chinese heritage, in addition to the fact that he enjoyed thevariety in Chinese and Asian cuisine.8

However, his rules are simple to follow today, regardless of whetheryour foodstuffs are of Asian or Western origin. Food is food, and you

can tailor Western foods to be cooked and consumed in Chinese style.

1. Eat Whole, Real Foods

This was a big one, though notas much of a problem in the1960s as it is now. Eat realfoods.

Adele Davis was a prominentnutrition writer in the 1960s and'70s, and Linda Lee followedDavis's advice to eat real foodsand, as a corollary, to avoidprocessed foods like bread andcake when preparing Bruce'smeals.

This rule can be applied to Asian

and Western foods easily these days. And it makes sense: eat foodthat's, well, food.

2. Eat A Variety of Food

Variety! The Bruce Lee diet had a variety of food, and for good reason.Bruce traveled all over the U.S., China, and even went to Thailand forfilming The Big Boss.9

8Ibid. Pp. 165.

9Ibid. Pp. 167.


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Bruce had access to a rich variety of local foods, prepared in a varietyof ways. This is especially true of Chinese cuisine, which has greatdepth and diversity owing to its geographic and ethnic range.

So, don't get stuck in a rut eating just a few 'super-healthy' foods.

Variety gives you lots of different nutrients, as well as lots of fun.

3. Avoid Dairy, Flour, and Sugar

This dovetails right along with the 'eat real foods' rule above. Refinedsugar and flour products (white bread, rolls, cakes, cookies, etc.) aremuch more processed than fruits, veggies, and meat so Bruceavoided them.

Bruce also didn't like dairy much. In particular, he didn't like cheeseand wondered why so many westerners liked it.10

However, these aren't hard and fast rules. Bruce liked milk in his teaand protein drinks, and enjoyed lots of Chinese noodle dishes.11

4. Eat Protein and Carbs, Low on Fat

Another reason Bruce liked Chinese and Asian cuisine was the ratio ofvegetables to meat. He thought that it was healthier to have a higher

amount of protein and carbohydrates, while he thought traditionalWestern diets focused excessively on protein and fats.12

Eating this way gives you lots of carbohydrate sugars to fuelimmediate activity. You also get protein to build your muscles.

10Ibid. Pp. 166.

11Ibid.

12Ibid. 165 166.


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5. Take Supplements

The Bruce Lee diet includes a wide variety of supplements. Brucealways pushed the envelope with what his body could handle, and

reasoned that giving himself additional supplements would support it.The supplements Bruce took included13

Vitamin C

Bee Pollen

Natural protein and natural protein tablets (chocolate-flavored)

Wheat germ oil

Natural vitamin E

Bruce also took traditional Chinese herbal supplements. He wasparticularly fond of royal jelly mixed with ginseng, which he used if heneeded a sudden burst of energy.

6. Drink Fruit and Vegetable Juice

Fruit and vegetable juices were an integral part of the Bruce Lee dietplan. He bought an electric juicer and would liquify carrots and greenvegetables into highly nutritious carbohydrate- and nutrient- loadedbeverages.14

Your body absorbs liquids faster than solids, so Bruce was giving hisbody the fuel it needed in a very efficient manner. He also exercisedintensely, so the high levels of sugar in these kinds of drinks wereused to fuel his exercise.

13Ibid. 168.

14Ibid. Pp. 168 169.


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7. Drink Protein Drinks

The Bruce Lee diet included protein drinks, probably adopted form theprevailing bodybuilding knowledge of the time. These great post

workout drinks helped him build his incredible muscles.While Bruce never used an exact recipe, the regular ingredients in hisprotein drinks listed in The Art Of Expressing The Human Bodyinclude15

Non-instant powdered milk

Juice or water

Ice cubes

2 Eggs

1 Tablespoon wheat germ or wheat germ oil

1 Tablespoon peanut butter

1 Tablespoon brewer's yeast

Banana

Inositol

Lecithin (grains)

Bruce also recommended half and half instead of milk to bulk up.However, he liked keeping his super lean appearance and only drankmilk himself.16

15Ibid. 166 167.

16Ibid. 167.


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8. Drink Tea

Bruce was a big tea drinker. And since China has a truly large andbewildering variety of teas to choose from, there was a lot of variety

for him to try.His favorite tea was chrysanthemum, though he also liked milk tea(, nich) that Linda made for him. This was a strongly steeped

lipton black tea, with generous amounts of milk and sugar.

9. Eat Enough, But Not Too Much

Bruce lee would eat several (3 to 5) small meals a day plus snacks,rather than several large meals.17 This was in line with the prevailing

bodybuilding wisdom of the day, with the 6 meals a day diet plan.

I'm generally not a big fan of the six meals a day diet, but it obviouslyworked well for Bruce! ;-) I suspect it worked so well for him becausehe was exercising so much and needed that amount of fuel. However,most of us probably don't need that kind of constant refueling.

10. Food Is Fuel

Rather than a strict rule, this is the attitude that is the foundation for

the Bruce Lee diet. Bruce regarded food as his fuel for exercise anddoing martial arts, not as an indulgence or a sensual pleasure. You cansee this in his ripped physique!

Look at your food the same way. Having dinner is not an event, butrather a necessary stop to refuel so that you have the energy for yourreal work.

"When you are a martial artist, you only eat what you require and don't get

carried away with foods that don't benefit you as a martial artist."

~ Bruce Lee18

17Ibid. 163.


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11. Keep Evolving

This is another insight into the logic of the Bruce Lee diet. Over thecourse of his life Bruce didn't follow all these rules, and he was

constantly tinkering with his own diet plans, workouts, trainingroutines, and martial arts ideas.

Try out these rules, and keep those that make sense to you. Discardthose that don't work, and keep moving forward!

If you're still interested in Bruce Lee's nutrition and workouts, checkout the book The Art Of Expressing The Human Bodyby John Little.This will give you a ton more nutrition, diet, and workout informationto help you build your body.

Remember that these Bruce Lee diet tips are a great resource, butyour own progress, setbacks, and challenges and how you handlethem will ultimately dictate your own progress.

18Ibid. 162.


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Muscle and Fitness Supplements: The Advice You Need

All right, you want to know what the best muscle and fitnesssupplements are. And you came to the right place! Choose one from

the list below to build muscle and boost your performance - andthey're totally legitimate.

So, take a look and choose which one(s) you want to use.

Why Are The Supplements Below The Best?

I did some, OK, a lotof research on different sports supplements. Andthe ones I put on the table below are the most effective. I didn'tinclude many others because...

First off, most muscle and fitness supplements don't do squat and arejust a waste of your money.19 You don't want to take those.

Also, some really awesome supplements that give you huge benefits(synthetic hormones, steroids, blood doping, etc.) are banned by theInternational Olympic Committee (IOC) and/or have dangerous sideeffects. Not good.

If you want those, do your own research. I won't help you cheat, get

disqualified from your sports, or irreversibly muck up your body.

The supplements on the table below are onlythose that are legal andhave clearly and scientifically demonstrated performance benefits. Theonly ones you should spend your time

19Benardot, Dan, and Dan Benardot. 2006.Advanced Sports Nutrition. Champaign, IL: Human

Kinetics. Pp. 102.


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Muscle And Fitness Supplements With Clearly Demonstrated Benefits20

Substance Benefits Side Effects

Caffeine

Increases muscle

contractility; improvesaerobic endurance;improves fatmetabolism

Mild

CarbohydratesImprovesperformance; lowersfatigue

Mild

CreatineImproves repeatedhigh-intensity activityendurance

Short Term: NoneLong Term: Unknown

Fluids Increased endurance

Some danger ofHyponatremia(Abnormallylow levels of sodium in theblood)

Caffeine

You're probably very familiar with this stimulant. It occurs naturally incoffee, tea, cola, chocolate, and a host of other foods. It also happens

to be a slight muscle relaxant.21

Taken at a dosage of 3 - 9 milligrams per kilogram of yourbodyweight, caffeine helps endurance activities and may also providesome benefit for brief, intense exercise.22 This is best taken as caffeinepills or powder in a small glass of water, rather than by drinking tensof cups of coffee.

20Ibid. Pp. 116 118.

21Ibid. Pp. 111.

22Ibid. Pp. 112.
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It also speeds up your metabolism, helping you burn fat.And ofcourse, it keeps you awake.

However, your body will naturally adapt to taking caffeine. If you takeit regularly you will need to take more and more to see any effect.23

Think of the coffee addicts you know: they drink more and more to getthe same feeling that they used to get from only a single cup.

Also, if you take it for a while it can make you irritable and anxious.Still, pretty mild as far as side effects go.

Use caffeine sparingly to see the greatest benefits when you need it.And it just came off the IOC's list of banned substances, soprofessional athletes will probably start integrating it into their

routines.

Carbohydrates

Carbohydrates are typically what your body burns during exercise.24Thus, making sure you have eaten enough of them is essential forkeeping your energy up during a sporting event.

'Carbohydrate Loading'is the techniques of eating a lot of carbs before

an event (e.g. lots of pasta and rice an hour or so before your game).This gives you an edge, so you have more energy at the end of thegame - when the other team is getting tired.

Creatine

Creatine is the best, and only proven, muscle building supplement outthere. Simply, where all the others fail, creatine works.

Check outhow creatine worksto find out how, on a cellular and

chemical level, creatine works. It literally helps your muscle cells

23Ibid.

24Ibid. Pp. 104.
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produce more power for brief, intense efforts (e.g. powerlifting,sprinting, etc.).

But, just like caffeine, there are bothpros and cons of creatineconsumption. There aren't any major drawbacks, but you'll want to

evaluate if it's right for you.

And finally, if it is right for you, learnhow to take creatine the rightway. This will help you see benefits as fast as possible, usually inabout a week.

Fluids

Proper hydration is vitally important in athletics.And even though you

may not think of water as one of the essential muscle and fitnesssupplements, it is.

Evidence shows that being even a little dehydrated can have adramatic impact on your performance.25 And it can take up to 24 hoursto get back to a fully hydrated state, so simply taking a drink of waterbefore your workout won't cut it.26

And don't forget about sports drinks.They are great for keeping yourenergy level up while exercising.

Keeping a glass of water or water bottle handy for drinking throughoutthe day is the best solution. Because once you've noticed you'rethirsty, you're already pretty dehydrated.27

What About Other Muscle And Fitness Supplements?

There are some other muscle and fitness supplements that mighthelpyou. This

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