Although the training program is important for achieving particular fitness goals, what most people don’t know is that diet is the big secret.  However a solid diet must be combined with a sure-fire commitment to get in shape and not “try” to get in shape.

Rather the goal be to lose a few pounds, lean out, cut up or build mass, the proper diet will need to be accompanied with the correct training regimen.  Caloric intake will vary person to person and men to women.  Additionally the amount of food and supplementation will change depending on if the goals are to gain or lose pounds.  Regardless a multiple meal approach will apply for everyone and every goal.

More than exactly what you eat, the key is to get in 6-7 smaller instances of calorie intake.  Many times when peoples first start this process, they feel full however sticking to the pattern is critical to get the metabolism reengaged.  This is even true if the goal is to lose weight.  The added meals may even lead to gaining a few pounds at first; however sticking with this approach will yield solid results.

Many fitness enthusiasts find it easier to spend Sunday nights cooking 80% of the food for the week.  En example would be to cook a bunch of chicken, broccoli and rice and then package them in small Tupperware for fast and easy consumption.

Here are some relative time frames and relative meals, for a workout day.  The low end of the calorie spectrum represents loosing while the high end is gaining.  This is an example for an average sized male ages 25-45.  The numbers should be adjusted down for other groups, except for larger than average men where it should be adjusted up.

  • 6:30am…Wakeup
  • 7:00-7:15…Protein Shake with Simple Carb (ie Fruit) (200-300 Calories)
  • 8:00-9:00…Workout (Food needs to be injected at least 1 hr prior)
  • 9:15-9:30…Simple Carb or Carb Shake (150-300 Calories)
  • 9:45-10:00…Large Breakfast (450-600 Calories)
  • 12:00-1:00…Small Meal (300-600 Calories)
  • 3:00-5:00…Small Meal (300-600 Calories)
  • 6:00-8:00…Small Protein Heavy Snack (150-300 Calories)
  • Before Bed…Low Fat Cottage Cheese or Casein Protein Shake

On days you don’t work out you need to throttle everything down just a little, maybe eat 25% less.  If you work out at lunch time or in the afternoon / evening you can adjust the meal plan a little to accommodate.

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