Nutrition 101

Not everyone wants to look like the incredible hulk. A lot of people out there training/ contemplating about starting to train want to get strong and obtain an athletic body. Looking like the incredible hulk is easy: you lift heavy, eat TONS of crap and sleep. The only difficult thing is the "eating TONs of crap" part, cus tons literally mean tons. But for most of the ordinary lads out there they want to lose fat and gain lean muscle at the same time and look like Michael Phelps, that require some tinkering in terms of their diet.

Here are some tips:

1. Good news: you don't have to do hours cardio to lose fat. Sprint for 10-15min couple times a week on the treadmill/ bike/ out there on the busy streets on an empty stomach (preferably first thing in the morning) will do the trick.

2. You have to eat fat to burn fat. Yes, that's what I am telling you. But why? Most of our energy are generated from the carbs we eat during the day. So when we train we are burning the carbs we ate but not the fat that is in our body. The thing is, from what I learn from John Meadows, you have to teach your body to use fat as the energy source. How? You limit your carbs intake and take in some good fats, such as grass fed butter/ beef and coconut oil. Those saturated fat are good for your body and with diet consisting of more fat and less carbs, your body will start replacing carbs with fat for energy generation. Then you'll be burning fat.

3. Protein shake before and after training for optimal protein synthesis. That's simple. Preferably, add some BCAAs and glutamine to your workout drink.

4. Get some sleep. Studies have shown that lack of sleep contributes to lost of lean muscle and slowing metabolism. It means that if you dont get enough sleep, you become a skinny fat person. Yeah. skinny and fat.

5. Spread your meals throughout the day (~6 meals) to ensure a faster metabolism. Unless you want to gain weight, then you'd want to have 2 or 3 hooge meals per day so that ur metabolism is slowed down.

6. Stay away from simple sugar.

7. Lift HEAVY. No further explanation is needed here, unless you're less than a man.

Stay strong.