Nutrition

We are now at the point where you will be separated into two distinct groups:

Group One - those of you that truly own your life and want to be happy, healthy, lean and muscular… AND

Group Two - those of you that are ruled by your addictions, are in an endless cycle of self-sabotage and make constant excuses by playing the victim.

If you are in Group One this journey is going to be easy, fun and totally effective.

If you are rotting away in Group Two you must stop that bullshit right this minute…

You and you alone are in complete control of your life and choose every part of that life yourself. You make all the decisions. Nobody else does it for you. You are not the victim of a higher power. You are a victim of your own lack of integrity and fear of self-responsibility. No more excuses.

Right. Let’s get down to business. It’s as simple as this:

No matter how much you exercise if you are not eating correctly you will not reduce body-fat or build muscle effectively. Nutrition is the key.

The DNA of fat loss is this simple but infinitely powerful equation:

This means: Calories taken into the body through food balanced with calories burnt by the body by normal metabolism and exercise.

To reduce body-fat ENERGY IN must decrease and be sourced from fresh, healthy, balanced, varied, unprocessed food sources that are high in basic clean nutrients, vitamins, minerals, antioxidants, bioflavonoids and low in empty calories.

ENERGY OUT must entail a rigorous, balanced, consistent, varied and progressive exercise regime that will approach the physique battle from every conceivable angle.

Foods to embrace:

Organic vegetables of many colours especially dark green

Salads of many colours

Fresh herbs and spices

Unprocessed brown grains

Organic, lean meat, chicken and fish

Unsalted nuts

Low-fat milk, cheese and yoghurt

Soy milk and tofu

Free-range Eggs

Limited organic fruit, dark chocolate and good red wine

Quality protein powder

BCAAs and Glutamine

Essential fatty Acids (omega 3)

Juice Plus+

Herbal teas

Filtered water

Foods to avoid:

Starchy vegetables – potato, sweet potato and pumpkin

Suspicious ‘fresh’ supermarket produce

White and processed carbohydrates – bread, rice, pasta, noodles

Fatty and processed meats and fillers

Sweets and chocolate bars

Chips and other high-salt or high-sugar processed snacks

Cakes and desserts

Soft drinks, cordials and pre-made fruit juice

Artificial colours, flavours and sweeteners

Products containing sucrose, high-fructose corn-syrup, maltodextrin and other obesity-causing, designer sugars

High-sugar alcohols and mixers

Fast food and any other highly processed garbage

Deep-fried food

Energy drinks

Sugar

Saturated and trans fats

The following steps need to be implemented for Six-pack Success, muscle gain and general health:

	Focus on the good food from the first list
	Cut out the shit food from the second list
	Decrease portion size and increase meal frequency
	Eat a minimum of five meals each day
	Never miss breakfast or lunch
	Eat a large breakfast, a medium-sized lunch and a light dinner with at least two healthy snacks in between
	Increase protein and water intake, decrease carbohydrate and fat intake
	Record all food and liquid intake in a food diary every day and include a note about daily training and exercise
	Buy a calorie counter book or computer program to help with your energy in vs. energy out calorie and exercise equation. The apple iphone has a fantastic application perfect for fat loss called ‘Shape Up’

If you know how many calories you are consuming, and how many calories you are burning each day, then it is super easy to adjust one or both sides of the equation to create a calorific deficit. This will ensure that you always know where you stand and what to adjust if something isn’t working.