nutrition guides

Regardless of your goal, I recommend that you stick to the macronutrient combination rules recommended by exercise and nutritional biochemist John M. Berardi. By avoiding the above, you will be able to eat more while still achieving the same rate of fat loss. Carbohydrate ingestion stimulates a large insulin secretion and fat ingestion raises blood lipid levels; therefore, the combination is a no-no. In other words, the object is to never combine carbohydrates and fats in significant amounts in a single meal. John recommends that 3 of your daily meals consist of protein and fat (P + F) w/ minimal carbohydrates and the other three meals be comprised of protein and carbohydrates (P + C) with minimal fat. Now that you know what to eat, let's talk about when to eat it. On non-training days, your first three meals should be P + C and your final three would then be P + F. The Coveted Cheat Day . So, on training days, your three P + C meals should be breakfast, your pre/post workout shake, and a whole food meal about 2 hours after your training.