I’ve previously talked about how to calculate your calories. But let’s speak in more general terms about what makes up a solid nutrition program. A program that helps you get the most from your genetics, that helps you perform better and look better.
A solid nutrition program or diet does not completely eliminate a particular food group. It is recommended to have the majority of your meals include some fats, some carbs and some protein. I am not going to get into the science of it at this point, but suffice it to say your body will perform better and you will have more energy, and your muscles will develop at a better rate if you eat all three macronutrients at each meal. So an ideal meal might be baked chicken, avocado, sweet potato and green beans. All macronutrients are accounted for. A meal like this would be easy to calculate calories with and allow you to hit your caloric and macronutrient goal for the day.
No Tobacco and Limited Alcohol
Both tobacco and alcohol are known to reduce testosterone levels. Testosterone is a huge contributor to building muscle. As you are aware they also can cause many other health problems. Alcohol in particular is a no no when it comes to transforming your body because alcohol contains 7 calories per gram. These are empty calories that provide no nutritional value.
Protein can be compared to the concrete needed to build a retaining wall. You wouldn’t be able to build one without them. With your body, protein is the concrete. You won’t be able to build an impressive physique without adequate protein. It is debated on how much protein is needed, but typically 1g to 1.5g of protein per pound of bodyweight is sufficient.
In the 80’s the low fat diets were all the rage. Fortunately that has died down some. Just a word before I go on any further. Fat does not make you fat. Excess calories make you fat. Fats that have been shown to provide health benefits are monounsaturated fats and include fats such as flax seed oil, the fats from peanut butter, olive oil, fish oil, coconut oil and others.
Natural, Whole Foods
I don’t agree with the people that say you have to eat everything raw, or you can’t eat anything that has been processed. But you would be hard-pressed to find anybody that didn’t acknowledge that fresh fruits and fresh vegetables, and whole grains have added health benefits when eat within the confines of a properly calculated diet (meaning not in excess).
Stick with these five nutritional principles and you’ll be healthier and look and feel better. So tell me in the comments below, what is your favorite whole food to eat?