The 10 commandments of getting lean
These are the 10 commandments that you must carry out on a daily basis if you want to create and maintain the body of your dreams.
This is it, no magic potions or pseudo science, just basic body chemistry. If you only wanted to learn and master the absolute basics of nutrition, this is all the information you would ever need to know.
Just simply learn them and follow them.
Thou shalt never go hungry. Eat every 3 hours to keep your metabolism fully fueled and you keep your muscles filled with nutrients
Thou shalt eat low G.I carbohydrates to stabilise blood sugar levels and avoid sugar crashes which lead to fat storage.
Thou shalt not consume sugar, trans fats, processed foods and alcohol. If it doesn't walk, swim or grow - forget it.
Thou shalt vary your protein sources daily, never eat the same meal twice in a week if possible.
Thou shalt drink 3 liters of water per day. Dehydration makes you weak, lack endurance and possibly crave sugary foods.
Thou shalt eat 1g of protein per 2kg of body weight each day from a variety of sources.
Thou shalt consume a post workout meal containing 20-30g protein and 60-80g of carbs with 6g fat, to recover and repair muscle tissue.
Thou shalt always eat 5-a-day to ensure proper nutrient levels are maintained, if exercising eat 8-9 servings of fresh fruit and veg.
Thou shalt never let your diet slip on off days, stick to the plan. Your body needs a constant supply of nutrients.
Thou shalt not go to bed on an empty stomach. Eat protein rich snacks to drip feed you muscles at rest.
Follow these simple commandments to ensure you stay on the path of righteousness...