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Wake Up And Smell The Protein!

This has been one of the biggest challenges in my career. It's a lot easier to get people to show up for training than to have them eat right... I’ve put together a little about this and why protein and diet is so important.

Billions and billions served. The public is bombarded with the convenience of fast food. It's everywhere, on every major street, around every corner, and certainly off of every highway food exit. So the question is how do we educate our clients and get them to break those nasty eating habits?

This has been one of the biggest challenges in my career. It's a hell of a lot easier to get people to show up for their training appointments than it is to motivate them to eat at least semi-healthy. Notice I said semi-healthy.

I would be happy if the majority of the folks I have trained over the past seventeen years would have placed the same effort into their nutrition as they did into their exercise program.

Billions & Billions

Everyone tells me they eat well. I know better. Billions and billions wouldn't be served if people weren't buying it. "I don't eat at McDonald's" they say. No, they drive thru and take it home and eat it. My clients will eventually tell me that they aren't eating right which, much to their surprise, I already know. It isn't brain surgery.

Click Image To Enlarge.
The McDonald's Expo Booth At The 2006 Arnold.
View More Pics From The 2005 Arnold Expo Here.

If you are exercising as directed by a professional or even on your own four to five days per week to include weight training as well as aerobic activity and you are not reaping results, then you are not eating correctly.

I am not saying our clients or individuals in general have to be perfect. We are only human and need to treat ourselves once in awhile, just not every day. For example; if you like chocolate then have a small square, not the whole bar.

Click Image To Enlarge.
Treat Yourself. Just Not Every Day.

I myself, once a week, usually have a cheat day. This is on a Saturday or Sunday where I will have something I really enjoy, like a thin crust pizza or a frozen yogurt treat. There is absolutely no guilt associated with this because I have worked hard training and sticking to the diet plan.

Regaining Your Focus After A Day Of Indulgence. Regaining Your Focus After A Day Of Indulgence.
What happens after you a cheat day where you choose to indulge in whatever food you desire? Don't stress and follow these great tips to stay on track with your training goals!
[ Click here to learn more. ]
    "Everyone does it now and then, eats for pleasure rather than necessity. Some people do it more often than others, and a few even schedule certain days into their diet where they specifically eat whatever their heart desires (typically called a cheat day)."
[ Click here for more by this author. ]

Protein Intake

Protein is a huge part of any nutritional program. It is critical for building muscle, losing fat and for overall health of our tissues and organs. Even sedentary people aren't getting enough of this amazing nutrient.

The general rule of thumb is to consume one gram of protein per pound of body weight daily for exercising individuals. Body builders may consume 1-1/2 grams per pound of body weight.

The idea here is to get the protein over five to six smaller meals per day. Take your body weight and divide it by five or six. This will give the number of grams of protein to take in for each meal.

Per Meal

Protein Sources Include:

For instance, I once trained a client four times per week for eight months. He weighed one hundred and forty five pounds when we started. His goal was to gain muscle, thus adding bodyweight. At first his exercise efforts were incredible. He never missed an appointment.

Protein, The Most Up To Date Information. Protein, The Most Up To Date Information.
The truth is you will not damage your kidneys by taking too much protein. Get the true facts on what protein to take and when to take it.
[ Click here to learn more. ]
    "Are you big enough? Are you an athlete? Do you think you are too small? Do you want to be stronger, faster, and have more endurance? Are you under a lot of stress? Are you a high school athlete who wants to play like a pro? Do you have physical pain? There is something you can do: Eat More Protein!"
[ Click here for more by this author. ]

His diet, however, wasn't great. He wasn't consuming enough protein. After convincing him this is what he needed to do the results were amazing. He ended up gaining twenty pounds, looking lean and muscular.

Click Image To Enlarge.
Protein: The Secret Weapon For Muscularity.

Small Changes

Make small changes in your diet; do not try to do it all at once. The body responds better to gradual changes than it does to drastic ones. I suggest focusing on getting the required amount of protein first. The next step is to cut out fast food, junk food, and anything that is processed.

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© © © © ©

This will take about thirty days to get acclimated to the changes. Whatever you do, make sure to consume the protein. Even if you eat something you shouldn't, move on and make sure the next meal is of a quality protein source. Once you have mastered the daily protein requirements, it will be easier to stick to a healthy way of eating.

How Often Do You Eat Fast Food?

Once A Month.
Once A Week.
2 Times A Week.
3-4 Times A Week.
5-6 Times A Week.
Every Day.

Next time you drive thru a McDonald's, instead of investing in something that will make you fatter, order a grilled chicken salad, something that will make you fitter.

Fast Food Nutrition Plan!
Americans want quick, easy foods, and Wendy's, Chick-fil-A and McDonald's are the backbone of this diet. These resturants are making small changes in their menus, but it will never be enough to change the American diet.
[ Click here to learn more. ]
The McDiet: Can It Be Done The Right Way?
The answer to that question is... yes! Don't believe me, then continue on through this article. As I have discovered it is possible to stay healthy with fast food. Check it out!
[ Click here to learn more. ]

Example Of A Diet Plan

6:00 am:

  • 1/2 cup of old-fashioned oats cooked
  • 6 egg whites (one yolk)
  • 1/2 cup berries

9:00 am:

  • 30-gram protein drink
  • 1 medium apple

12:00 pm:

  • 1 chicken breast (baked, broiled or grilled)
  • 1 cup broccoli
  • 1 small baked sweet potato

3:00 pm:

  • 1/2 cup low fat cottage cheese
  • 1/2 cup low fat yogurt

6:00 pm:

  • 1 4 oz piece of salmon (baked, broiled, or grilled)
  • Leafy green salad or green vegetables

9:00 pm:

  • 30-gram protein drink
  • 1/2 cup frozen strawberries (optional)

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What Are BodySpace Members Taking?

What type of proteins are BodySpace members taking?

boyscouT: BodySpace

ScrillaKeith: BodySpace

Most Muscular: BodySpace

Jrome96: BodySpace

slyng: BodySpace