Nutrition is one of the most crucial elements when trying to lose fat, gain muscle, and build mass. Of course, you all probably know this. We have all heard that statistic that 80% of your results are from your diet. So I thought it was worth my time to share with you the fundamentals of quality nutrition. When used in conjunction with the right muscle building program, you can achieve amazing results.

Let's start with the most misunderstood nutrient of all time: fat. We all know the phrase "we are what we eat". If that's true, then the more fat we eat the more fat cells we are going to build, right? WRONG! This couldn't be further from the truth--avoiding fat altogether isn't how to get ripped abs. Fats such as Omega 3 and Omega 6 actually help you burn body fat!

In short, we need to stay away from trans-saturated fats at all costs and limit our saturated fat intake. This means staying away from highly processed cooking oils such as canola oil/ margarine and limiting the amount of fatty steaks we eat, not only for building lean muscle but for overall improved health.

One of the healthiest sources of fat that you can consume is extra virgin olive oil. This type of olive oil is less processed compared to the others. Other great sources for healthy fats are nuts, avocado, and omega fats that you find in eggs.

Bottom line, consume lots of poly-unsaturated, mono-unsaturated fats (olive oil, fish oil, avocado) and stay away from trans fats and limit saturated fats.

Now for Carbohydrates. This one is a tricky beast. There are successful diets with weight trainers limiting their carb intake and some that are very successful with having moderate low glycemic index carb intake.

In short, there is basically one good indicator when it comes to carbs, the less processed it is, the better it is for you, here's why. When a carbohydrate is less processed (such as whole wheat) it takes longer for the carbs to be broken down into energy in your body to use as fuel. When you have slower burning carbs in your system, you don't spike your insulin levels which can lead to fat storage. Instead you keep your metabolism running at a high rate which helps burn body fat and keep your body in an anabolic state.

So make sure your carbs have a low GI (glycemic index). Consume whole wheat, brown rice, whole grain oats. Stay away from anything refined such as white bread and white rice.

Now finally for the star of muscle building, protein. There are many recommendations and arguments as to how much protein you need to consume daily to build muscle tissue. I have been following the formula of 1.4 grams X target weight. So for a guy who is 165 and wants to be 180, he would need to consume 252 grams of protein per day.

This is a relatively large amount of protein for one day. But with the help of a basic whey protein shake this is easily accomplished. This is what my protein shake consists of.

One cup of milk
One cup of various frozen fruits
3 tablespoons of extra virgin olive oil
70 grams of basic whey protein powder

Now finally for the star of muscle building, protein. There are many recommendations and arguments as to how much protein you need to consume daily to build muscle tissue. I have been following the formula of 1.4 grams X target weight. So for a guy who is 165 and wants to be 180, he would need to consume 252 grams of protein per day.

This shake provides me with my healthy fats, amino acids, protein, vitamins, and totals around 990 calories. So this recipe works well as a natural weight gainer shake without all of the toxins. The most important time to consume this shake is directly after your workout, very important to give your body the nutrition it needs at this point.

Of course fruits and vegetables play a vital role too. 5-10 servings per day is the recommendation. The body needs vitamins and minerals to aid it in protein synthesis. Not to mention the anti-oxidants that we receive from the fruits and vegetables are crucial. Veggies such as broccoli are also known to boost testosterone, always a plus.

So that is nutrition in a nut shell, plane and simple. Eat well and train smart, then you give your body no choice but to adapt.

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