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Burn fat FAST and Grow Muscle


Eating right can be difficult, especially when you don’t know how much you should be having and what the right foods are.


If you think gulping down 5 protein shakes after a workout is going to give you the look you are working for, think again!

Do you feel like you’re killing yourself every day at the gym, but not seeing the results you want to achieve? Then, you should reassess your diet. What people refuse to believe is this:
Body changes = 80% diet and 20% exercise. Yep, you read that right! Your body composition relies on your diet (80% to be precise). So, if you’re desperate for washboard abs, or want to lose that stubborn fat around your waist, read on!


Burn fat FAST and Grow Muscle

What should I eat?

Our diets are primarily composed of three main macronutrients: Protein, carbs, and fats. Don’t fall for fad diets, and remove one of those three from your diets. THEY ARE ALL ESSENTIAL!


Carbs are wonderful sources of energy and fiber. You need to consume these to fuel your workout, provide energy to your brain and fill up. A general misconception that people believe is that carbs are the reason for weight gain and lack of progress. That is absolutely false! If you eat the right types of carbs, at right amounts, you’ll actually feel quite energized and notice differences in your body. Stay away from white grains, and highly processed carbohydrates, as they are usually stripped down of any nutrients they had and will not help in your health goal!
Here are some ideas of what are great carbs to eat:

– 1 Banana before a workout
– Sweet potato mash for dinner
– Apple & peanut butter for a healthy snack
Oatmeal for breakfast, loaded with fresh fruit


Protein… The number one macronutrient that athletes abuse and consume way too much of. Don’t fall into that trap! When you consume excess protein, it all goes to waste! Yes, it is needed for muscle recovery, growth, and repair, but: the body only takes what it needs, and removes the rest! As a guideline, consume 1 g of protein per 0.5 kg of your bodyweight. Stick to lean sources of protein, and try to consume 2 servings of fish a week for that added nutrient boost!

Here are some ideas of how to consume protein-rich foods:

– 3 boiled eggs for breakfast
– 1 chicken breast for lunch
– 2 tbsp. hummus and carrots for a snack
– 1 lean steak for dinner
– 1 protein shake straight after your workout (Studies have shown that consuming protein within 30 minutes of working out increases muscle mass and recovery).


Unfortunately, fat has also been mis-categorized as a ‘no-go’ in fad diets. In fact, fat is essential for multiple systems in the body and is also required for the absorption of fat-soluble vitamins in the body. There are three types of fats, that exist in food:

1) Trans fat: hydrogenated oils – found in Crisco, chips, fries etc.
2) Saturated fat: Animal products, dairy, cheese, etc.

3) Unsaturated fat: Fish, avocados, nuts, peanut butter etc.

If you think of these types of fat as a traffic light, where trans fats are the bad ones that we stay away of, the saturated fats are ok in small amounts, and the unsaturated fats are the best ones for you, you won’t have a problem choosing what to eat!

Here are some ideas of healthy fats to consume:

– 1 handful of nuts and 6 oz, low fat greek yogurt for breakfast (make sure sugar is low).
– ½ avocado for lunch
– 2 tbsp peanut butter and banana for a snack
– Use olive oil to cook dinner!

Now I know what to eat! The question is, how much?

Now that you know what nutrient dense foods are out there, you must learn how much you should consume from each to reach your goal. Here’s what I want you to do. Go to, and input your information for how much you should eat to gain/lose weight and muscle. Then, divide up your meals into 40% carbs, 30% protein and 30% fat. By changing up your dietary habits, you’ll be amazed at how different your body will feel and look!

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