Diet and Nutrition for the Weight Lifter

Pay It Forward:

Are you in control of your diet and nutrition?

Do you realize the foods you eat affect your entire life — probably more than anything else in your life?

You can either choose to eat healthy foods and live a better life or choose to eat unhealthy foods and live a life void of energy and filled with health problems.

You really have no excuse for not eating healthy. Do your arms make you stick that junk food in your mouth? Of course not… you are in control. It's time to start making great food choices. It's time for a change.

Have Any of Your Family Members or Close Friends Had Health Problems That Have Cost Them Their Life? or Did They Get Lucky?

Well I've lost loved ones… And I couldn't do anything about it. It was too late.

Clogged arteries, obesity, heart disease, high blood pressure, cancer, sleep apnea, and so on… the list of health problems go on and on.

And guess what? Many of those health problems are caused by the foods that we eat. You might think you're eating healthy, but we've got news for you… You probably aren't. Most people aren't eating healthy.

It's time for you to take control of the foods you are eating. It's time for you to inform your family and your friends. Trust me… if you haven't lost someone you love due to health problems, it really, really stinks.

And your family and friends sure don't want to lose you like that either. So, it's time… starting today, you are going to start implementing the changes we're going to help you with.

You have no excuses. We're going to tell you everything you need to know in this section of the website to improve your health through proper diet and nutrition.

Improving Your Diet and Nutrition Habits Not Only Improves Your Health… Here's What Else it Does for You:

What's the most important thing in your life? God, your spouse, your children?

Your health is one of if not THE most important things in your life…

And that's not being selfish either. God put you here to help others. Your spouse needs you here. Your kids need you here. Without your health, you won't be here for God, for your spouse, or for your children.

No matter what you think is the most important thing in your life, your health is way up there in your list… because without it, you have nothing else. Your life will be over without your health.

So step up right now… Make the decision RIGHT NOW to do whatever it takes to improve your health by improving your diet and nutrition.

When you improve you diet and nutrition habits, you not only improve your health… You get tons of other HUGE benefits. These benefits WILL improve your life:

High energy levels
Less body fat
More lean muscle mass
Improved body composition
Look much better
Feel much better
Improved self confidence
More successful in everything you do
Improved quality of life
Years added to your life
Decreased stress
Better sleep

And the list goes on and on… everything that you eat trickles down to all areas of your life.

‘You are what you eat.'

That saying is 100% true. If you want to be healthy, eat healthy. It's as simple as that.

Now let us show you how to eat to get all the benefits we've talked about. Remember, you are in control here… It's simple and easy. All you have to do is follow these guidelines.

If You Want to Look Better AND Feel Better, You've Got to Follow These Diet and Nutrition Guidelines

Below, you're going to find the most important diet and nutrition guidelines for improving your body and your mind.

Remember, eating right doesn't just help you to look better… it's going to cut down on headaches and other common aches and pains. Your energy levels will skyrocket. And much more.

1. Eat Only the Best Sources of Food

It seems like everyone wants to lose weight. I listen to people talk about how they need to lose weight and how they're going to do it… all day, every day.

How do 99.99% of people approach weight loss?

Most decide they need to eat less. Some decide they need to exercise. And even fewer decide they need to eat less and exercise. But guess what? Most people have it ALL wrong.

Why not improve the quality of food you are eating instead of eating less? Most people would begin to lose body fat and feel better instantly if they would just put the extra effort into eat high quality food.

You don't need bad foods. Bad foods add body fat and give your body nothing. Your body needs nutrients. You want to feed your body only the best sources of food so your body doesn't crave more food.

You get cravings because your body is asking for more nutrients. It wants more because it needs more nutrients. Your body is made to survive. If you're getting cravings, you aren't eating enough high quality food.

The number one way to improve your diet and nutrition is improving the quality of food that you eat.

2. Eat Once Every 3 Hours When Awake

Six meals per day is just about right for most people. You must feed your body a good source of protein every 3 hours. For good diet and nutrition, your body needs protein… protein = building blocks.

Your diet and nutrition meal plan should start within 30 minutes of waking. You should have a meal every 3 hours until bed time.

The body cannot store protein as it does carbohydrates and fats. And you want your body to have protein readily available when it decides it needs to start the muscle building process.

Simply put, that's why you need a full meal every 3 hours. Muscle is THAT important.

For example, if you wake up at 6 AM or 0600 each day you should be in bed around 10 PM or 2200. You eat at 0630, 0930, 1230, 1530, 1830, and 2130. See how that works out just about right?

3. Lean Protein, Natural Carbs, and Essential Fats

Your body NEEDS all 3… protein, carbohydrates, and fats. Each of those nutrients play VERY important roles within your body.

You NEED all 3… you should NEVER follow low carb, low fat, or any of the other fad diets out there. Fad diets are horrible for your body… those diets rob you of precious nutrients that your body needs.

Instead, you will be giving your body what it needs and your body will reward you with less body fat, more muscle, and amazing levels of energy. You'll actually feel GREAT for once!

Each of your regular 6 meals throughout the day (minus pre and post workout meals) should be balanced. You should have lean protein, natural source of carbohydrates, and a source of essential fats with every meal.

4. Percentage of Calories From Protein, Carbs, and Fat

At the end of the day, 30% of your calories should be from protein, 50% from carbohydrates, and 20% from fats. You don't have to get this exact, but good diet and nutrition should be around those numbers.

As long as you're close to 30%P 50%C 20%F you'll be just fine.

1 Gram of Protein = 4 calories
1 Gram of Carbohydrate = 4 calories
1 Gram of Fat = 9 Calories

As an example, let's say you want to eat 2000 calories each day. How much protein, carbs, and fat should you be eating?

Protein Grams = (2000 x 0.30) / 4 = 150 Grams Protein
Carbohydrate Grams = (2000 x 0.50) / 4 = 250 Grams Carbs
Fat Grams = (2000 x 0.20) / 9 = 44 Grams Fat

Now divide those totals up over the number of meals each day. Let's say you're going to eat 6 meals per day. This means you should be eating about…

Protein Grams = 150 / 6 = 25 grams Protein Each Meal
Carbohydrate Grams = 250 / 6 = 42 grams Carbs Each Meal
Fat Grams = 44 / 6 = 7 Grams Fat Each Meal

The above is only an example. You should substitute the number of calories you want to eat for 2000 in the equations above. You can experiment with your diet and nutrition intake until you get it right.

Estimating the Number of Calories You Need

You MUST focus on either Building Muscle OR Burning Fat. Choose one or the other to focus on for about 8 to 12 weeks at a time. After that period of time, re-evaluate and change your focus if necessary.

For muscle building and fat loss, this is the number of calories you should start with…

Starting Muscle Building Calories = Body Weight in Pounds x 16

Starting Fat Burning Calories = Body Weight in Pounds x 13

This is simply a starting point for you. You will measure your results and adjust your diet on a weekly basis.

As an example, I currently weigh 240 pounds. To build muscle, I would start out eating 3840 calories (240 x 16). For fat loss, I would start with 3120 calories (240 x 13).

*** VERY IMPORTANT ***

Never increase calories or decrease calories by huge amounts suddenly. Take 3 to 4 days to slowly raise or lower the amount of food you've been eating. This will prevent unwanted muscle loss or fat gain.

As you measure your results each week, you will increase or decrease the amount of food you are eating as necessary to continue results.

Not adjusting the amount of food you eat is ONE OF THE BIGGEST mistakes people make with their diet and nutrition. Your body adapts very quickly, and you MUST make adjustments to get results.

Drink Plenty of Water

The vast majority of liquid you should be drinking throughout the day MUST be water. All of the liquid I drink each day comes in the form of water or skim milk. That's all I drink.

Cokes, soft drinks, fake fruit juices, alcohol, diet sodas, energy drinks, and anything else must be limited if you want optimal results. Water is the King here.

Strive for about 0.6 times your body weight in pounds. The result will be the number of ounces you should be drinking each day. Everyone should be drinking at least 80 ounces… no matter what!

Why so much water?

Even a slight state of dehydration can put a STOP to your muscle building and fat loss efforts. Your body needs water to function properly.

You'll feel better and perform better in the gym once you start drinking more water. And your results will improve… water intake is very important for good diet and nutrition.

Those Are JUST THE BASICS Of Diet And Nutrition… Are You Serious About Taking This To The Next Level?

If you follow all the above guidelines, your body will begin to look better and feel much better… and it will happen almost instantly.

You'll notice a difference in the way that you feel in only a few days. You'll begin to notice small changes in the mirror after only 7 days. Good diet and nutrition practices lead to huge changes in your body and health.

We've given you the basics… If you're ready to take all of this to the next level and get the fastest possible results, you MUST take a look at the system we developed just for you: WLC System.