Diet and Nutrition
My diet has not always been the greatest. I started out eating way too much, then way too little. I even tried one of those egg cabbage diets. where all you can eat are hard boiled eggs and cabbage. Needless to say i have come along way since those days. In truth understanding how to eat on a diet isn’t that difficult. In fact most programs you start will have their own nutrition guides to get you going.
Two of the beachbody diet and nutrition guides boarder on legendary. The P90X2 Nutrition Guide is a great all around with everything from vegan to paleo options. Body beast’s Book of the Beast is more inline with what many know as a Meat head bodybuilder diet. That being said not everyone is doing a beachbody workout. You may be into Crossfit, Zumba , TapoutXT or something more sports specific. No matter what your sport , diet and nutrition are going to be the keys to your success.
I typically eat 1400-1600 calories and have through out most of my transformation. I can eat upwards of 2000 calories, but only if i am doing heavy lifting and extra cardio. otherwise I gain weight almost over night.However less than 1400 and I don’t lose weight after the first two days. Not to mention I will be sleepy by 2 pm everyday. We are all different and even though what works great for one may not work the same for another, somethings are always true.
- Carbstart your day don’t pasta finish it
- Watch your calories ,
- watch your nutrient macros
- workout 25-60 minutes a day
- you will lose weight.
Though counting calories is often a requirement, it is not my main concern unless I am looking to drop weight quickly. Instead I tend to concentrate heavily on macronutrients. Hitting these numbers will help maximize muscle gain/fat loss no matter what stage of the game I am in.
Protein / Carbs / Fat
50/30/20 when Cutting
40/40/20 when Maintaining
30/50/20 when Bulking.
I’ll do an article on when and why I take which supplements soon. Also I will try to do a review for each. In the mean time this will give you a decent overview of what i take
Activit Multivitamin – Green tea extract, ALA and basic vitamins
Cordastra – Astragalus , Cordyceps
Beachbody Joint Support – Glucosamine, Collagen Type II, MSM
SNI LipoLean – CLA (Conjugated Linoleic Acid), Omega 3-6-9, Pyruvate
SVETOL Green Coffee Bean Extract - Coffee Bean Extract, black pepper extract, Coconut Oil
BCAA’s – ALRI Chain’d out and/or Magnum DNA
Protein Shake (reviews for my favorites)
Shakeology ( Review can be read here)
Fat Burner – (none at the moment will update when that changes)
If you need more in-depth help Make me your coach and we can chat or leave comments below and i will do my best to help you on your journey to get SuperHeroRipped
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