Carbohydrates comprise one of the body's main fuel sources. They are either ingested as glucose or need to be converted to glucose before being stored in the muscles and liver. They will later be called upon and released as energy. Carbohydrates-turned-glucose helps some of our vital organs and systems to function properly — the central nervous system, the kidneys, and the brain to name a few. When there is not enough glucose in your diet, the body will utilize its adipose fat deposits to make up the difference. Fat's primary role in our body is protection. It helps insulate the body and regulate body temperature, as well as cushion those vital organs. As previously mentioned, fats are a back-up fuel source. But they are the body's main choice of fuel while performing low aerobic-intensity workouts and when your V02 (oxygen consumption) utilization is around 20%. Conversely, carbohydrates are the body's main source of fuel while performing at or above 50% of our VO2 max or intense exercise.

Proteins are essential to our survival, as they are the main building blocks of our cellular structure. They are needed for the growth and repair of tissue, maintaining healthy immune function, making essential hormones and enzymes, and many more basic functions including sitting, standing, and moving. Water is our last macronutrient that allows our bodies to function properly. You could call water the oil in our engines, as it provides a transport to all nutrients and makes up roughly 60% of the weight in the adult human body. Water is the key to regulating the body's temperature by allowing us to sweat.

So with that information, you can see how important each of the macronutrients are and why we should aim to have a balanced diet. I do not like putting my clients or those I advise on a diet that restricts any one of these for too long. I'm talking about the fad diets, the low-carb diets, the paleo diets, and the fast diets. These all focus on a specific, short-term goal and not the big picture: your health and the body's ability to function at its best. As an athlete, the goal is to optimize performance with optimal fuel. This is what you'll get when you follow my nutritional advice. I am a functional player who wants to be able to perform at my best — not just look good walking around.

The one mistake that I see most people make is to listen to multiple people and try to blend all their concepts together into one nutrition plan. Even if you don't take my advice, I can only hope you listen to me and say and realize that a balanced diet is the key to your forward-moving success, and make sure you follow one strategy and see it through. Nothing is worse than starting something only to fail because you are negating your gains with two very contradictory programs. Each coach sets up a protocol for a reason so if they are not putting your health at risk, see it through so you can see how your body responds to that protocol.

What's Your Number?

The single most important place to start if you're serious about your nutrition is to find out how many calories your body requires to maintain your body weight, given your daily activity level. This is the number that you get when find your BMR (base metabolic rate) and factor in your energy expenditure. Here's a helpful link that estimates it for you: http://www.freedieting.com/tools/calorie_calculator.htm. This number is important whether you are looking to cut weight, maintain weight, or gain weight. Do not blindly follow what someone else does; we all have our own unique maintenance number. The way I attack a diet after finding this number is to put my goal and time to completion into the equation. We're planning for a six-week program here, so we are going to be a little aggressive. We are trying to maximize total body fat loss while maintaining as much lean muscle mass as we can.

1. Before even beginning, you need to change your mindset. You shouldn't think of this as a diet, but as a lifestyle change. I know people say this all the time, but as cheesy and dumb as it sounds, it's true. If you can't see yourself sticking with a program for an extended period of time, then it's not going to work. Period.
2. Eat as much as possible while still losing fat. If you cut your calories too drastically, you have nowhere to go but down when you start losing fat or hit a plateau. If you start with your calories high, this gives you much more wiggle room when you hit a plateau, and allows for easier manipulation. This is also optimal for simultaneous fat loss and muscle gain.
3. Track your calories and macronutrients using a calorie-counting app such as LoseIt, FitDay, or LiveStrong. Many people underestimate or overestimate the amount of food they are consuming, which can be a huge obstacle on the road to getting shredded. You should be tracking every little thing you put in your mouth. That extra bite of mac 'n cheese and that extra spoonful of peanut butter really do add up at the end of the day.
4. Eliminate the simple carbohydrates and introduce complex. This means throwing out the white bread, white pasta, white rice, white potatoes, and anything made with white flour.
5. Eat whole foods and eliminate the processed crap. 99% of the things you buy and eat that come in boxes, packages, cans, and bottles can't even be classified as real food. They're a bunch of chemicals thrown together to make something highly palatable, and are definitely not good for you. Say goodbye to the cookies, crackers, granola bars, cereals, and TV dinners for the next six weeks, and eat real foods.
6. Watch your sugar intake. Sugar is the #1 enemy when it comes to health and fat loss. It's been linked to so many diseases and disorders, I don't even know where to begin. What's worse is that it's hidden in many foods you wouldn't think had sugar. Although most are found in processed foods that you won't be eating anyway, right? ☺ Watch so-called "healthy" foods like flavored yogurts and salad dressings: You might as well just stick a spoon in a bag of white sugar and have at it.
7. Watch the cheat meals. If we're trying to get you as shredded as possible over the next six weeks, cheat meals should be at a minimum. Yes, there is definitely a time and place for cheat meals, and in no way am I telling you to never to eat them again, just limit them for the time being until your body gets adjusted to your new way of eating. If you find yourself craving something, try to find a healthier alternative. Think homemade sweet potato fries instead McDonalds fries, or a chocolate peanut butter protein shake to kill the sweet tooth. If all else fails and you absolutely must have an Oreo cookie or you'll die, have the Oreo cookie, BUT fit it into your daily calories and macronutrients.
8. Get enough protein. I recommend that approximately 40% of your calories per day come from quality protein sources such as lean beef, chicken, turkey, pork, seafood, eggs, and protein powders. This will help you build and maintain lean muscle tissue.
9. Drink plenty of water. I suggest a minimum of three liters, but even more is better. Try to work your way up to your body weight in ounces (A 120-pound woman would drink 120 ounces, for example.). Proper hydration is key to allowing your body to function at the highest level.
10. Nutrient timing around your workouts is SUPER important. We want you to reap all the benefits from busting your ass in the gym. Two to three hours before you hit the gym, you should eat a complex carbohydrate with a fast-acting protein. Thirty minutes to one hour after your workout (or as soon as possible), eat a simple carbohydrate with a fast-acting protein. Make sure you limit your fat intake post-workout, as fat slows the absorption of nutrients, and after an intense gym sesh you need those protein and carbs shuttled to your muscles as quickly as possible.