This is a sample meal plan for a person who is looking to build better abs and perhaps add a bit of muscle mass. The calories and meal times can vary based on your schedule and nourishment needs, but try to eat something every 2.5 to 3 hours.

Many of us have wild schedules and feel as if we are destined to simply be out of shape forever, but my friend this is not the situation. It is actually very easy to attain a dream body, provided you stick to the correct steps.

The opening step is preparation. In order to win the meal plan game you must prepare for everything, so I constantly advise people to spend a few hours on a lazy Sunday afternoon and plan all of their food for the workweek, set it into tupperware containers as individual meals and freeze it.

Then you would simply take a days worth of food with you to work and you will not have to be anxious about being tempted to go to the Burger King Thru and ruin all of the hard labor that you just put in the night before at the fitness center!

Here is a sample diet that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.

MEAL 1

• 6 Egg Whites
• 1tbsp Flax Oil
• 1/2 Grapefruit
• 1 cup peppers
• 1/2 cup onions
• 1/2 cup mushrooms
• 1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456

MEAL 2

• 30 Grams whey protein
• 1/2 cup plain low fat yogurt
• 1/2 cup strawberries
• 2 tbsp raw almond butter
• Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415

MEAL 3

• 6 oz lean chopped steak
• 1/2 cup Grilled onions
• 1 cup Grilled Peppers
• 1/2 Sweet Potato
• 1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354

MEAL 4

• 30 grams whey protein
• 1 cup boysenberries
• 12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330

MEAL 5

• 6 oz Grilled Skinless Chicken Breast
• 1/2 cup brown rice
• 1/2 cup yellow pepper
• 1 cup zucchini
• 1/2 cup red pepper
• 1/4 cup diced onions
• 2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516

MEAL 6

• 30 grams Protein powder
• 2 tsp Olive or Flax oil
• 1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to include these whole, natural foods in their unprocessed states into your diet. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the dietary and nutrition principles outlined here can be overwhelming initially, especially if you are just starting out and have been eating the improper way for years.

This can without doubt be an extreme shift in lifestyle, but eating this way will help you achieve a better body and remain healthy and strong for life.

Jamin Thompson is an internationally recognized fat loss expert, fitness model, motivational speaker, and author of The 6 Pack Secret www.the6packsecret.com

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You’ve heard it before: “Eat your breakfast.” Should you eat in the morning? And what if your goal is weight loss? How does breakfast affect your ability to burn fat at the gym?

One of the interesting things about the fitness world is the prevalence of fitness myths. Some of these seem to make sense and may be based upon an incomplete understanding of the human body and metabolism while others outright ridiculous. This article will look at one such myth, whether one should eat prior to morning workouts.

The Myth: Working out first thing in the morning on an empty stomach will maximize fat burning, since muscle glycogen (stored carbohydrate) is low.

Let’s begin by examining the basis for this approach. Eight to 12 hours may pass between dinner or an evening snack until waking. During this time, the body is still operating and using calories, but no food or energy is going in. When you awaken, your body is in a “fasting metabolic state”. In other words, it has entered an energy-conserving mode (slowed metabolism) and is using body fat stores as the primary energy source due to the decreased level of muscle and liver glycogen.

Eating begins to bump up your metabolism thus breaks this fasting state (hence the word used to describe the morning meal, “break- fast”). The myth states that since glycogen, a preferred fuel source for muscles, is low, the body will use its fat stores to a greater degree. So far the myth appears to make sense.

There are a few other myths which relate to this one; let’s have a look at these first, since these myths are commonly used to bolster the argument for the big myth this article is all about:

Low intensity exercise uses more fat than high intensity exercise. In terms of the percentage of calories you’ll burn off, yes… this is true. But the total calorie burn per minute is low. At rest you are burning the greatest percentage of calories from fat. As soon as you pick up the pace, CHO (carbohydrate) begins to make a greater contribution. Knowing this, does walking lead to more fat loss than running stairs for the same allotted time? No. At higher intensities, even though the percentage of fat used is lower, the total calorie burn and daily fat burn will be higher. Higher intensity exercise is associated with an increased calorie and fat burn for many hours after the session. This is called exercise post oxygen consumption (EPOC).

Food eaten in the evening will end up as fat on your body. If that were the case, then if you ate nothing all day but one apple before bed, it would turn to fat and you would gain weight. There is no enzyme in the body that is time sensitive and forces calories eaten after 7 pm to be stored as fat. As long as your total caloric intake is lower than the amount of calories you burn off, you could wake up in the middle of the night and have a meal, go back to sleep and still keep losing weight. As long as you maintain a calorie deficit, you will decrease fat stores and lose weight.

Let’s get back to the initial topic of maximizing calorie burning with exercise to increase weight loss. Performing high-intensity cardiovascular exercise has the most significant contribution to calorie burn. At higher but still aerobic intensities, one can burn twice as many calories (and fat) as cardio done at a lower intensity. Plus you have the benefit of EPOC (the increased calorie burning after intense exercise).

There is an old saying that “fat burns in a carbohydrate flame”. In other words, the body needs glucose (from carbohydrates) to prime the fat burning processes. With less than adequate glucose available to keep the machinery running, exercise intensity (and therefore calories burned) can’t be maximized. A clear example of this is when an endurance athlete “hits the wall”. Their performance suffers or ceases not because they ran out of fat stores, but due to a lack of glucose to keep fat burning efficiently.

So, here it is: if you do not eat before you train/exercise, you decrease your body’s ability to maximize fat burning. And NOT just because your workout wasn’t as good as it could have been if you had more energy, but because you end up burning fewer calories all day. Why do performance athletes eat their biggest meal before training and consume a pre-workout snack? So their energy systems are full, allowing them to train at maximum intensities. Ultimately they will end up burning more calories all day (during the session and the subsequent recovery process) when compared to a less energized workout. Imagine being fully energized when you train or exercise and many more calories you will burn!!!

Weight/fat loss is determined by your daily caloric deficit

Exercise itself does not burn a great amount of fat no matter how long the activity. It is the contribution of exercise to a person’s total daily energy expenditure (TDEE), including the intensity, that affects fat loss. Working out increases the amount of calories your body needs daily; provided you don’t take in more calories than you burn off through exercise, your body will use its stored fat for energy – meaning that you’ll lose fat.

If you break the fast before you go to the gym, the body has the potential to perform better, enhance recovery and burn more calories. The higher the intensity of your workout (which you can now perform thanks to having filled your energy stores with a pre-workout snack), the more calories from fat you will use throughout the day in order to fill your energy deficit. The energy or calorie deficit, not the workout or when you eat, determines how much weight/fat you lose.

Make sure you don’t add calories – just time them properly

We’re not suggesting you add calories to your daily intake. Simply adjust the way you distribute your calories throughout the day. Spacing meals properly has added benefits, such as using more calories to digest each meal (after a meal the body has work to do in digesting and absorbing food), and a steady stream of nutrition (enhancing recovery and energy) as well as controlling hunger. Your first meal of the day breaks the fast and “fires up” the metabolism, so the sooner you do this, the better.

Copyright (c) 2009 Neal Spruce

Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM) and founder dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher, bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leading online fitness and weight loss program.

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Understanding Fatigue

Fatigue is the slump in energy in the afternoon between 2 and 4 pm. For some it can be chronic and may create problems in daily living making lives impossible. Children have an abundance of energy and at times, they don’t know what to do with so much energy. On the other hand, as we grow older, our energy depletes and we become more lethargic. Good food and good habits can help maintain energy levels. However, fatigue should not go unnoticed. It is a symptom towards a problem the body is facing and which needs to be solved.

What are the causes?

There may be various causes of fatigue and they can generally be fought off through fresh, whole and organic food which gives us energy and eliminates fatigue. Foods low in nutritional value only eat away at our energy sources and leave us lazy, lethargic and fatigued. Fatigue at a higher level leaves our body deprived of energizing oxygen and nutrients. This mainly happens due to internal toxicity. Foods which have high sugar content, mainly refined sugar, leaches out Vitamin B from our body and thus robs us of energy. Sugar exhausts our energy system, mainly the thyroid, pancreas and adrenal glands. Our body works hard to produce high amount of insulin which lowers our blood sugar level well below the optimum level stressing our adrenal glands to produce more and more cortisol to bring sugar level in our blood back to normal. Eating sugar and refined foods on a continuous basis, weakens our energy system leading to fatigue and even hypoglycemia.

Iron deficiency leads to anemia in women of child bearing age, or those who are expecting. Deficiency of Vitamin B 12 also causes anemia leading to fatigue. If our body does not produce enough of HcL, Vitamin B-12 is not separated from proteins, robbing our body of one major energy source.

Other contributors to fatigue include allergies, chemicals in the environment, smog, smoking, alcoholism, malfunctioning of the liver and the endocrine system.

Changing Diet and Lifestyle

Proteins which are easily absorbed help stabilize blood sugar levels. Protein shakes and fresh vegetables can really help in this case. Dinner should primarily be starchy vegetables and whole grains to help build and cleanse the system. Having milk thistle helps support and strengthens the liver. Fresh water and vegetable juices especially tomato help stimulate the liver’s function. Stimulants like caffeine and sugar should be strictly avoided as they weaken the endocrine system. Food allergens should be identified and all those foods that cause allergies should be avoided. Certain foods like soy, citrus, wheat, sugar, eggs and chocolates particularly flare up some peoples’ allergies. An elimination diet should be adopted to identify and eliminate allergens. Losing weight, quitting smoking, cleaning up the diet to remove all pesticide sprayed foods and fatty foods all help combat fatigue. getting enough amount of sleep and oxygen (through working out) and taking vitamin E and COQ10 supplements all help create energy and strengthen internal systems to fight off fatigue.

Supplements That Help With Fatigue

Supplements can help build energy. Vitamin B complex is very important for the body as our body uses it to convert food into energy. When we are stressed, vitamins particularly vitamin B leaches out of our body and thus adding extra pantothenic acid (B-5) to our diet helps maintain energy levels. Vitamin E deficiency can lead to deterioration of the red blood cell membranes and this causes the red blood cells to lose the ability to transport oxygen in our system. Other supplements include a multi mineral supplement that has potassium, zinc, iron and magnesium. However, we should be careful as excess iron can also lead to fatigue. Essential fatty acids such as those found in flaxseed and olives are a good source of omega 3 that help in the making of ATP or energy in our body. Other good supplements to combat fatigue include COQ10 and super greens which are a source of abundant amino acids.

Importance of Water

Water is the best natural deterrent against fatigue. Ideally ionized water should be consumed as the negatively charged nature of this water makes it much more hydrating than normal water and the nutrients from it get properly absorbed by the cells thereby giving us energy and combating fatigue. This water is alkaline. Alkaline Ionized Water also neutralizes excess acidity that had caused fatigue in the first place. A good water ionizer should be selected keeping in mind its cost and quality.

By Abdullah Salim & Nedalee Ruiz

Nedalee is the author of The Desperate Parents Handbook

Abdullah and Nedalee recommend Chanson Alkaline Water for more information on alkaline water.

And Healing Water Machines for an impressive selection of water ionizers.

Copyright 2008 Nedalee Ruiz

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Everybody probably knows what the #1 most important meal of the day is. It's breakfast. That fact has been drilled into us since we were little. It sets your body's tone and metabolism for the day. Fat loss is virtually impossible with out it.

Problem is a lot of people don't know about this little fat loss secret I'm about to share with you. What you eat before a workout is one of the most important things you can do during the day for ultimate fat loss. Without a solid pre-workout nutrition regiment your post-workout meal will be a lot less effective.

The questions I get asked the most are what' and when' to eat this meal. First off let's talk about why you need to be eating this meal.

The pre-workout meal ensures that you will have adequate nutrition to make it through your workout. You should concentrate on getting fuel into your body. And the body's best fuel source is carbohydrates. Most importantly you want to concentrate on complex or fibrous carbs, which are the carbs that give you sustained energy. What you are doing with these carbs is making sure that your glycogen levels (stored carbohydrates) are full, because when you workout your body pulls the carbs out of glycogen storage to be used as energy. So if you your levels are depleted, like when you wake up in the morning, and you skip the pre-workout meal then you have no glycogen to pull out. So the body will resort to pulling lean muscle tissue off your muscles to fuel the workout, which results in less muscle mass, decreased metabolism, and increased fat gain.

You also need to get a lean source of protein. Protein should be consumed with every meal regardless, to keep the protein (amino acid) stores up.

If you workout on an empty stomach your body doesn't have any energy. You can't give 100% intensity, and if you do you will most likely feel sick, light-headed, and nauseous. You will reach fatigue a lot quicker also.

When to eat this meal ideally would be at least 60 minutes before hand. And about 60-90 minutes is a good time range. This will give the body enough time to digest the meal and give the body a full dose of energy for the workout. If this is not possible, as in an early morning workout then 20-30 minutes should suffice, but the meal should be a lot lighter. Early morning workouts are ideal for a meal replacement shake, especially if you have trouble eating so early.

Now to the part you probably care, and want to know the most aboutwhat to eat. The best carbohydrate source to eat before a workout would be oatmeal in milk, or some added whey protein if lactose intolerant. It supplies long lasting energy and is a good source of protein when combined with milk. Other things you could consider would be a bowl of cereal, peanut butter sandwich on whole wheat, fruit, vegetables, whole grains, and energy bars. But be careful with the bars, I only really recommend Lara Bars, Luna, Cliff Bars, and Prograde Cravers, other then that it pretty much is just eating a bunch of sugar and chemicals.

Good choices of protein would be whey protein shakes, chicken breast, turkey breast, lean cuts of steak, fish, or meal replacement shakes or bars.

The meal replacement shake I use is Prograde Lean. It's definitely the best tasting one I've found. And the whey protein I use is Buy Bulk Whey. It's a natural protein, which is good because you can mix it with almost anything and it will maintain its flavor. I add it to yogurt, pancakes, Gatorade, fruit juices, and a lot of different recipes.

Jason Yun, a certified Strength and Conditioning Specialist and Sports Nutritionist, is the owner of Yun Strength and Fitness Systems, LLC and runs Yun Fitness Bootcamps in Columbus, OH and the Metabolism Makeover Nutrition Course. Please visit the website for more information about pre-workout nutrition supplements at:
http://www.Yuntraining.com/lean.html and http://www.Yuntraining.com/whey.html

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A good muscle building diet should be the foundation of a solid bodybuilding program. Bodybuilders need to have a daily diet that supplies all the nutrients the body demands during the rigors of training.

The three square meals a day do not apply the bodybuilders. At least six quality small meals are needed in a muscle building diet. By eating more meals daily, the body’s metabolism increases, allowing for a continuous flow of energy, while at the same time reducing the likelihood of food being stored as fat.

Complex carbohydrates and protein should be present in every meal. Quantity is not the benchmark here, as only about 30 grams of quality carbohydrates and protein are needed for each meal. Rice, bread, potatoes, oats are rich sources of carbohydrates. However, simple carbohydrates in cola drinks should be avoided. Instant energy may be derived from these beverages but this lasts only for a few minutes. Too much of this sugar type is anathema to the body’s insulin metabolism and contributes to fat build up as well as fatigue.

Protein may be sourced from chicken, red meat, fish like tuna, and from egg whites. Protein supplements are also a must for the body to quickly get the nutrients it needs. Whey supplements are tops, and so with creatine and glutamine. It is advisable to take supplements before or after training in the morning or in the evening prior to bedtime.

A small meal 30-60 minutes before a workout is a winner among muscle building diets. This meal provides the fuel for the exercise particularly if it contains ample servings of complex carbohydrates and protein. The complex carbohydrates will allow the body enough energy for the training, while the protein will be of assistance to the muscles as they break down during each of the weight exercises.

Nutrients must be supplied to the body, particularly to the muscles after each workout. Hence, this meal must consist of a good serving of protein (40-50 grams). Carbohydrates should also again be present in this meal to provide the insulin boost needed for the release of growth hormone. The quickest way to send these nutrients to the body is via a supplement shake followed by a meal within an hour after the workout.

The after workout meal/shake is the most significant nutrition boost that your body requires. Immediately after exercise your muscles are weary and desperately in need of nutrients. A good amount of protein is a must (40-50 grams) and carbohydrates will also play an important role because they are vital for an insulin level increase that will help propagate growth hormones. A protein shake is the ideal means of supplying these nutrients to ones body; just remember to follow up with a light meal within 60 minutes of training.

Water intake is also very important as hydration affects the quality of the body’s tissues. Hence, water is needed not only to improve overall training performance but also in preventing injury.

For tips on muscle building and reviews on muscle building guides visit: http://www.MyWebFitness.com

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