Diet for Success

There's no escape from science. To gain weight, calories in must be greater than calories burned. To lose weight, calories in must be less than calories burned.

Step One: Calorie Base

Your calorie base is the amount of calories you typically burn in a day. Finding this number will help determine how many calories you need to eat to meet your weight loss goals. There's several ways to come up with a number. You can use BMR or you can just use 2000 calories and calibrate.

Step Two: What do you eat?

Start journaling what you eat because this is how you're going to track down how many calories you're eating. In the journal make note of the time you ate, what you ate, and a break down of protein, carbs, fat and calories. You'd be surprised how deluted our minds get without this tool. If you don't know where to find the break down of food, you can always search the "USDA National Nutrient Database for Standard Reference".

You'll only have to do this for about two weeks. By then you'll be in a "zone" and know exactly how much you need to eat. If you want to lose weight, eat 300 calories less than your calorie base. Don't try and starve yourself because that is just detrimental to the process.

Step Three: How to Eat Meals

We typically eat big meals in North America. Three meals a day(A lot just have 2!). Well, it's better to eat smaller meals more often. Start eating a smaller meal every 2-3hrs. Why? Well, our metabolism is stimulated through digestion.

Here's an example:

5:45am Big breakfast
6:30am Workout
7:30am Post workout meal (Shake with banana)
10:00am break at work, sandwich(with meat) and apple
12:00pm lunch at work, a couple boiled eggs and a banana.
3:00pm break at work, sandwich(with meat) and apple
5:30pm supper
8:00pm extra virgin olive oil and cottage cheese

Step Four: Diet Rules to Live By

* Fat is slow digesting, so it should be taken before bed.
* The largest meals of the day should be the meal before you workout, and the meal after you workout. These meals should have the highest amount of carbohydrates and lower amounts of fat.
* The best thing to eat with your meal before bed is fat and protein. Cottage cheese is perfect.
* Sleep is important. If you're not getting sleep, you'll see your results tumble.

Step Five: Doing it

Putting the plan into action is the final step. Just suck it up and do it.

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