Diet and Nutrition are #1 and the most important part of getting the body you want. You have to eat good to look good. But if you go that extra mile and eat great... you guessed it, you can look great! No matter what your goals are, one thing is the same: You need protein, and you don't need saturated fats or large amounts of sugar. That’s the most important rule here.
Fat. Stay away from fatty foods - cookies, chips, candy, chocolate, cake, fast food, fried food etc.) Not all fat is bad for you though. There is a healthy fat. This fat can be found in fish, nuts, avocados and some oils such as flax seed oil and olive oil.
Protein. Why do you need it? Protein is the building block for muscle. Without protein, going to the gym to weight train won't produce the results you hope to see. To gain muscle mass, you need to eat protein. Eating 1 to 1.5 grams of protein per pound of body weight everyday (inclusive of cardio days, weight/resistance training days and on resting days) will supply your muscles with the protein they need to recover for the next workout and to grow (remember: as muscles grow, they burn the fat around them).
Some high protein foods are:
Chicken
LeanMeats
EggWhites
Turkey
Tuna Fish (and other seafood), Soy and Whey
All of those foods listed are low in fat, if any fat at all, and very high in protein. Remember, you need to replace your protein after a workout for it gets burned up quickly during your workout. Moreover, the muscle recovery and reparation process cannot complete itself without sufficient amounts of it. So eat a can of tuna or one of these lean meat selections after your workouts and you will quickly see growth and development of lean muscle as the fat will be burned off from around them. If you aren't a carnivore or just not a fan of tuna due to concerns about the mercury levels then a protein shake after your workout is also sufficient. For more info on protein shakes, check out the back label nutritional content information and look for one that offers 19 to 35 grams of protein per serving.
Don't overlook your fruits and vegetables for they are very important to your diet. Besides the fact they haven’t any fat, they possess the fiber, vitamins, minerals and the antioxidants your body needs on a daily basis!
Beverages. The best thing to drink is water, and a lot of it. You need it everyday and even more so once you begin a workout program! It will give you the fuel you need to develop the muscle in your training sessions, repair the muscles after you are done and ultimately, getting your body in the physical condition you want. Another good drink is low/non-fat milk. Milk has a lot of protein in it however; it may not be conducive with a non-dairy diet. There are many non-lactose milk variations available today such as soy, almond, and rice milk. It is perfectly alright to enjoy a glass or two of this high in protein drink just don't forget about the water! During intense or long workouts, drinks like Gatorade and/or Powerade are also fine to indulge in.
Diets. You have to make your diet a permanent way of life. This is your key to staying healthy and fit. Whether it’s a weight gain diet, or a weight loss diet, you have to get organized. Plan what you’re going to eat before you eat it. Once you get into the habit of making your weekly menu, it will become second nature. Don't throw your old menus away once the week is over for recycling them every two weeks makes it easier to plan, to grocery shop and in the end saves you time and money. Moreover, there’s no time to think about buying those unhealthy salty or sugary treats that weren't on the list.
Carbohydrates. People trying to lose weight with weight training should eat a diet with a moderate amount of carbs while someone who’s trying to gain weight can get away with eating the extra carbs. In both situations, carbs are needed for energy that you will need to complete your workout regime and also you have to have them to prevent fatigue or dizziness. However, if you are trying to trim the fat, tone and build muscle, it is important not to “over do it” with the carbs and to consume the complex carbs early (before 4 pm.)
