Monster Ysk Fitness World :)

“Bodybuilding is my religion and the Gym is my temple” - Monster Ysk

5 FAT FUNERAL METHODS: 

1. Ditch the Diet

As a fitness freak and natural bodybuilder, I have tried every diet trick in the book to get lean while holding on to muscle – carb backloading, carb cycling, ketogenic and even paleo. Each has its pros and cons. There are multiple branches of that tree, and some particular training protocols that need to be observed along the way because a number of factors contribute to real fat burning. It's essential to learn the fundamental strategies that will speed up your shred.

We all dread cardio, but it's an important training component that helps to create a needed calorie deficit to speed up the metabolism. But which form of cardio is best: low-intensity steady state (LISS) or high-intensity interval training (HIIT)? While HIIT is finally gaining momentum as the preferred method of cardio, both have there place in a fat-burning program.

2. LISS OR HIIT :)

 Low-intensity steady-state cardio allows for a longer fat-burning session, but HIIT training cranks up your metabolic rate and increases fatty oxidation rates for hours post-workout.

Instead of choosing one or the other as your “exclusive” form of cardio, try doing a few sets of HIIT then move into steady-state training, as this will allow you to reap all the benefits of both in one workout. You'll get your interval work in while your energy stores are high, and the steady state cardio will burn even more fat than usual because the intervals will have led to glycogen depletion.

3. Eat Healthy fats

When trying to drop fat, it may seem appropriate to reduce dietary fat. At nine calories per gram, fats are a denser caloric investment than carbs or protein. In fact, fats are good for you, that is if they're the good fats: monounsatured, polyunsatured fats, and omega-3 fatty acids. They'll help you acutally lose fat, build muscle, and recover faster from workouts. Healthy fats also have numerous health benefits that can protect you cardio-battered joints. A

Avocados, extra virgin olive oil, and fish are some prime food sources for the good fats.

4. Add a High-Carb Day

When your trying to shed the weight, most people turn to low-carb diets. Yes, I can see you nodding your head in affirmation. But what most seem to forget is that carbs are your body's preferred fuel method. That's why it's beneficial to add a carb up-day to reset the metabolism to get your engine revving again. A long-term, low-carb diet can cause adverse effects like making your leptin levels fall faster, which will slow down the metabolism at a faster rate.

To prevent this from happening, plan your high-carb days around your more intense sessions, such as leg day -- consuming more carbs pre - and post-workout. Adding one to two high-carb days indicates that you're carb cycling, which will help you avoid any plateaus that may be on the horizon.

5. EAT Protein > Protein > More Protein

This is a no-brainer, right? At only four calories per gram, protein is an ideal choice for keeping your calorie count in check. It also keeps you fuller for longer and works to reubuild and preserve muscle. Research has also found that a high-protein diet increases fat loss because it increases the metabolic rate while decreasing hunger.

You’re probably familiar with the M&F recommendation of 1-1.5 grams of protein per pound of bodyweight. If you’re already hitting this quota, then consider increasing that slightly, adjusting as necessary elsewhere for your target calorie count.

You can try to will yourself into eating less at each meal, or you can put some proven science to work for you at the dinner table. A 2010 study found that participants who drank a full glass of water before dining typically consumed 75-90 fewer calories from that meal. It’s not complicated – the extra water made them feel fuller.

6. Drink good amount of water

Drinking more water will also ensure your metabolism is running smoothly and will ensure that you stay hydrated. Additionally, consuming more water can try to will yourself into eating less at each meal, or you can put some proven science to work for you at the dinner table. A 2010 study found that participants who drank a full glass of water before dining typically consumed 75-90 fewer calories from that meal. It’s not complicated – the extra water made them feel fuller.

Fat Loss -  Diet Plan :

Meal 1 : Cumin Seed (Zeera) + Water (boil water) one cup OR Cinnamon Powder + Honey + Lemon Juice

Meal 2 : Apple or Cucumber salad + Sprouts

Meal 3 : Green Tea + Yellow Tea (Ginger + Raw Turmeric + Curry leaves + Ajwain) {This should be mixed in 2 ltrs boil water)

Meal 4 : Fruit Salad + Spinich Juice

Meal 5 : Khichdi - Pulses (Masur + Toor  + Moong) + Kadi leaves + Asafoetida (Hing) + Onion + Ginger + Garlic + Turmeric Powder + lemon + Coriander + Tomato + Salt OR Mushroom  OR Soya Tofu

Meal 6: Chia seeds + Lemon + Boil water (consume after 15 mins) OR Flex Seeds

Meal 7: Bitter Gourd (Karela) + Coriander leaves with stem + Kadi leaves + Raw Potato (half) -  (Grind all in water) OR Green Tea + Yellow Tea (Ginger + Raw Turmeric + Curry leaves + Ajwain) {This should be mixed in 2 ltrs boil water)

# Drink Detox Water twice a week. Detox Water Extract ( Cucumber + Coriander leaves +
Kadi leaves + lemon)
Drinking more water will also ensure your metabolism is running smoothly and will ensure that you stay hydrated. Additionally, consuming more water keeps your body shedding more water. Some athletes find that they retain less water when they begin consuming more. Aim for half your bodyweight in ounces per day. So a 200-pound individual should strive for 100 ounces.

SOME MAJOR EXERCISES:

1. BENCH PRESS

What's The Bench Press? Lie on an upright support bench or a bench inside a Power Rack. Unrack the weight & lower it to your chest. Press it back up until your arms are locked. You've done a Bench Press.


Benefits of The Bench Press. Why should you Bench Press? Here are two reasons to do the exercise.

• Builds Muscle - Bench Press if you want a big chest, as popularized by Arnold Schwarzenegger in the 70's. Front Shoulders & triceps work too.
• Builds Strength - The Bench Press is the strength training exercise that lets you lift the most weight using your upper-body muscles.

Bench Press Safety. Most injuries in the gym happen when doing The Bench Press. One reason is of course because it's the exercise done the most. Other reasons are not using the following tips.

• No Thumbless Grip. Use your thumbs when doing the Bench Press. You don't want the bar to slip out of your hands.
• Start Light. Add weight gradually. You'll get a feeling of what you can & can't handle while learning proper Bench Press technique.
• Ask Someone to Spot. Spotters will help you if you get stuck with the bar on your chest. If you don't have a spotter, read the guide on how to Bench Press safely when you're alone.
• Bench Press & Shoulders Pain. Shoulder pain from doing the Bench Press is common. Switching to dumbbells or quiting the Bench Press avoids pain, but doesn't solve your shoulder problem. What you should do:

• Improve Technique. If you don't Bench Press with proper technique you'll injure yourself sooner or later. Read on.
• Fix Posture. You can't Bench Press with proper technique if you have slouching shoulders. Start doing shoulder dislocations. Focus on bringing your chest forward & squeezing your shoulder-blades.
• Avoid Muscle Imbalances. The Bench Press works your front shoulders more than the back ones. If you don't strengthen these by doing the Barbell Row & Overhead Press, you'll get a muscle imbalance. Causing bad posture & thus bad Bench Press technique.
• Correct Bench Grip on the right: bar in hand palm.
• Bench Press Setup . You need a strong base to press the weight from. Tighten your upper-back. Grip the bar hard: try to break it apart like breaking spaghetti.
• Grip Width. Too narrow & you'll lose strength. Too wide & the distance the bar travels shortens. Grip width should be about 55-71 cm /22-28" depending on your build. Forearms perpendicular to the floor when the bar touches your chest.
• Gripping the Bar. Secure the bar with your thumbs by rotating your hands in. Put the bar in the palm of your hand, close to your wrist. If you put the bar close to your fingers, you'll get wrist pain.
• Tight Upper-back. Squeeze your shoulder-blades before getting on the bench. Keep your shoulder-blades back & down at all times like on the picture below. This gives your body a solid base to press the bar from.
• Chest Up. Don't allow your chest to go flat or shoulders to roll forward. You'll lose upper-back tightness, losing power & increasing risk of shoulder injury. Keep your chest up at all time.
• Feet. Use a wide foot stance to increase stability on the bench. Feet flat on the floor, weight on the heels, lower leg perpendicular to the floor. This prevents extreme arching of your lower back.
• Tight upper-back, squeezing the shoulder-blades. 
• The Bench Press. Remember to keep the tight position during the Bench Press from start to finish. Squeeze the bar, keep your upper-back tight & your chest up. Unrack the weight with straight arms. Bench.
• Bar to Chest. Touch your chest where your forearms are perpendicular to the floor when looking from the side.
• Press in a Straight Line. Don't look at the bar. Fix a point at the ceiling. Press the bar in a straight line above your chest, not towards your face. Keep the bar above your elbows during the whole lift.

Common Errors. The following Bench Press errors are either inefficient or potentially dangerous. Avoid them at all costs.

• Unracking with Bent Arms. Don't risk the bar falling on your face. Your arms are strongest when your elbows are locked. Unrack & bring the bar above your chest with locked elbows.
• Pressing to Your Face. The shortest distance between 2 points is a straight line. Press in a straight line. Fix a point at the ceiling where you want the bar to go. Don't look at the bar.
• Bending Your Wrists. This will get you wrist pain. Put the bar in the palm of your hand. Close to your wrists, not close to your fingers. Squeeze the bar so it doesn't move.
• Elbows. Too high is bad for your shoulders. Too low is inefficient. Put your elbows between perpendicular to & parallel with your torso.
• Shoulders Forward. Don't let your shoulders roll forward. It's bad posture, bad technique & a guaranteed way to get shoulder injuries. Keep your chest up, shoulder-blades back & down and upper-back tight.
• Glutes off the Bench. This makes the distance the bar travels shorter & thus the Bench Press easier. However it puts pressure on your back, especially when the weight gets heavy. You're more stable when your glutes are on the bench. Keep them there.
• Pushing Your Head into The Bench. You'll injure your neck. Tighten your neck muscles, without pushing your head into the bench.

2.  SQUATS

What Are Squats? Bend through your knees with the bar on your back until your hips come lower than parallel. Once your hip joint is lower than your knee joint you Squat up again.

Why Should You Squat? Every muscle works when you Squat: your legs move the weight, your abs & lower back stabilize it, your arms squeeze the bar, etc. The Squat is NOT just a leg exercise, it's a full body exercise. 

• Build Muscle. Muscle size is directly related to strength. That's why the best bodybuilder ever,  Arnold Schwarzenegger, could Squat close to 500lbs. Getting stronger at Squats is the fastest way to gain muscle.
• Gain Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
• Gain Flexibility. Squats are proof that weight training doesn't make you inflexible. You need flexibility to Squat, and regular Squatting will help you maintain that flexibility. Especially if you sit a lot at work.
• Strengthen Your Knees. Unlike what ignorant people will tell you, Squatting CORRECTLY will strengthen your knees by strengthening their surrounding muscles. 

Won't Squat Blow My Knees? If you do them wrong for months, they will. Just like any other weight training exercise (or movement!) will get you injured if you do it wrong long enough. Many idiot personal trainers and "highly educated" (but dumb) doctors will tell you to do half Squats to keep your knees safe. This is the WORST advice ever - you'll HURT your knees if you do what they say.

Here's why: your knee joint is strongest in a fully flexed/extended position, not the positions in-between. On top of that, partial Squats only strengthen your quads, not your glutes and hamstrings. That will result in muscle imbalances and injuries. Half reps are also less effective for strength and muscle gains.

If you use common sense, you'll see that Squatting parallel is the logical thing to do. Here are some examples to get you on the right track...

In many parts of the world, Squatting deep is "normal" and people do it a lot. As an example, watch this video of the Asian Squat.

Babies sit in the bottom Squat position all the time without injuring their knees. The fact that most guys lose this ability over the years, doesn't mean that Squatting parallel is bad for your knees.

Thousands of weightlifters Squat deeper than described here and with heavier weights than most guys will ever handle. Nonetheless, weightlifting has the lowest rate of injury compared to any other sport.

How to Avoid Injuries. Always Squat in a Power Rack. Set the safety pins so they can catch the bar would anything go wrong. The rest is technique - start light, add weight gradually, and remember form always comes before weight.

How to Unrack The Bar. ALWAYS STEP BACK to unrack the bar, never forward. You don't want to injure yourself stumbling over your own feet while walking the weight backwards into the uprights after a draining set.

• Set the bar in the Power Rack at about mid-chest level.
• Position your feet directly under the bar.
• Squat under the bar and put it on your back.
• Tighten everything and Squat up to unrack the bar.
• One step back with one leg, one step back with the other leg.
• Squat.

The Squat Setup. You'll have to think about a lot of things at first. Study the tips below, start with an empty barbell, focus on your technique.

• Chest Up. The low bar position becomes easier with a low bar position. You can also tighten your upper-back better as a result.
• Forward Look. Look at the ceiling and your neck will hurt. Keep your head inline with your torso, but don't start looking at your feet.
• Bar Position. Put the bar low, below the bone at the top of your shoulder-blades and on your back muscles - NOT on your spine.
• Grip Width. Narrow grip makes it easier to tighten your upper-back. Do lots of shoulder dislocations if this position feels uncomfortable.
• Tight Upper-back. Bring your shoulder-blades together. Tightening the upper-back gives the bar a solid base to rest on. Remember your back supports the weight, not your hands.
• Foot Stance. A narrow stance doesn't work for the low bar Squat because your belly will be in the way of your legs. Heels should be shoulder-width apart.

How to Squat Down. You have unracked the bar correctly. All your muscles are tight and ready to Squat. The key to the Squatting correctly with a low bar position are your hips: you must have tension in your hamstrings at the bottom.

• Knees Out. Never allow your knees to buckle in unless you want to injure them. Push your knees out as you Squat down.
• Hit Parallel. Your hip joint must come lower than your knee joint. Ask someone to judge your depth or tape yourself. No Partial Squats.

How to Squat Up. Your hip muscles will be stretched when in the bottom position if you Squat correctly. Use that stretch to bounce out of the hole. If you Squat this way, you'll be lift a lot more weight while keeping your knees safe.

• Push Your Knees Out. Same as for the way down: don't let your knees buckle in. Push your knees out as you Squat up.
• Squeeze Your Glutes At The Top. Power comes from the glutes. Squeeze them hard as you lockout the weight. It will also keep your lower back safe.
• Always use free weights for Squats. Machines are not only less effective for muscle and strength gains because they balance the weight for you, they also force you into fixed/unnatural movement patterns. 

                                                                      

3. DeadLifts

The Deadlift is the most important exercise next to the Squat because it works all your muscles with the heaviest weights possible. Deadlift's will also teach you to pick up an object with a straight back - this will prevent injuries like hernias which usually result from repeatedly lifting with a round lower back.

How to Deadlift. As a 500lb drug-free raw Deadlifter who started his strength journey not even able to do a single Push-up, I've found correct technique to be crucial for Deadlifting big weights and eliminating lower back pain.

                                                                                                                                                                                              

Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here's how to Deadlift in 5 easy steps:

• Stand with the bar above the center of your feet - your stance should be a bit more narrow than shoulder-width to give your arms room.
• Grab the bar overhand so your arms are vertical to the floor - if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
• Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
• Lift your chest but don't squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
• Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.
• And that's all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level (NOT before otherwise the bar will hit your knees). 

4. OVERHEAD PRESS

What's the Overhead Press? Press the bar from your front shoulders overhead until your elbows are locked. Your knees and hips must remain locked through the whole movement otherwise you're doing Push Preses. Stance should be shoulder-width apart (heels together is Military Press, which is harder).

Is the Overhead Press Safe? If you can't press the bar overhead, lower it back on your chest & put it on the floor like in the above Overhead Press video. You'll never find yourself stuck under the bar like with the Bench Press.

Like with any barbell exercise, you'll have problems finding balance the first time you try to Overhead Press. Start light, focus on your technique & add weight progressively. You'll improve.

4 Reasons To Overhead Press. You can lift more weight with the Bench Press than with the Overhead Press. But the Overhead Press has many benefits over the Bench Press. Some examples:

1. Full Body. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.
2. Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead. The Overhead Press builds the physique of old-time strongman like Eugen Sandow.
3. Healthy Shoulders. The Bench Press works your front shoulders more than your back shoulders. The Overhead Press works all shoulder heads equally. Alternating the Overhead Press with the Bench Press minimizes risks of shoulder injuries caused by muscle imbalances.
4. It's Fun. Picking up a weight from the floor & pressing it overhead is more fun than pressing the same weight while lying on a Bench.

Overhead Press Setup. Put the bar on your front shoulders by taking it out of the uprights of your power rack or by Powercleaning the weight on every set.

• Foot Stance. Don't put your heels together (that's a Military Press) but shoulder-width apart. This will increase stability and thus strength.
• Grip Width. About shoulder-width apart. The larger your build, the wider your grip. Hands should never touch your shoulders.
• Gripping the Bar. Grip is same as for the Bench Press. Bar close to your wrist, in the base of your palm. Not close to your fingers.
• Chest Up. Make a big chest & lift it up. Makes it easier to use your back muscles & shortens the distance the bar has to travel.
• Elbows Forward. Elbows in front of the barbell when looking from the side. Not upper-arms parallel with the floor, it's not a Front Squat.
• Look Forward. Looking up is bad for your neck. Look forward, fix a point on the wall before you.
• Squeeze Your Glutes. Makes it impossible to arch your lower back, thus increasing safety. Squeeze your glutes hard.

Performing the Overhead Press. Press the bar overhead in a straight line, that's the shortest distance from start to finish. Unfortunately your head is in the way. So you'll need to move your head & torso during the Overhead Press.

• Tilt Head Back. Quickly tilt your head back so the bar can pass your chin/nose without hitting them. Keep looking forward.
• Shift Torso Forward. Once the bar reaches forehead level, shift your torso forward. Continue pressing the weight overhead.
• Head Forward. Your chin should almost touch your chest when the weight is overhead. Look forward, not down.
• Lock Everything. Squeeze shoulders, traps & back. Lock your elbows. End position should look like in the picture below.

Tips to Improve Your Overhead Press Technique. Common errors you'll make while learning how to Overhead Press with correct technique.

• Elbows Forward, Chest Up. You'll forget to reposition yourself between reps at first. Start each rep with elbows in front of the bar & chest up.
• Bar High. The higher the bar on your chest, the shorter the distance it has to travel. Put the bar close to your clavicles. Quickly tilt your head back & forth. Clavicles might hurt at first, your skin will adapt & thicken.
• Go Forward. You'll miss reps if you stay back vs. getting under the bar. Shift your torso forward when the bar reaches forehead level.
• Breathing. If you breathe at the top, you can bounce the bar off your chest making the next rep easier. Breathe at the bottom & you'll press from a dead stop, making the next rep harder. The former allows more weight. The latter makes the exercise harder, making the former easier.

Teenage Bodybuilding

During many people’s years as teens is when they first start to get interested in physical fitness and additionally when they can start seeing true results as their bodies begin to develop into their adult physiques. This is also the time when many people start taking their athletic training more seriously as it may mean possible scholarships and contracts for the future. Aside from this, these years are often very formative in creating lifelong physical fitness habits that will benefit these young person’s for the rest of their life.

However exciting these developments may be, teenage bodybuilding takes a lot extra work and education in order to give them the right foundation and to keep them safe. If you are a trainer or a teen yourself, remember that a natural abundance of energy can often be a bit hazardous. It may make you over confident and expose you to great physical injury. Not only is that bad on it’s own, but because teen bodies are not as developed, they are at greater risk of severity of injury as well. Proper education is vital to making sure this isn’t a problem.

Nonetheless, if done right, this can be great time to start a physical fitness program. Balance any weight training program with an aerobic workout program as well. Not only will this help to improve weight training, but it will also be part of a larger goal of setting up a lifestyle that is healthy for teens. This, in addition, to a healthy eating program will definitely give them the healthy habits their growing bodies need. 

Natural Bodybuilding Tips and Diets

There has been a lot of bad press in recent years about the negative side of the weight training community that engaged in a lot of bad behaviors including taking steroids to help improve muscle growth very quickly. This of course has great results with seriously terrible side effects that can be very dangerous. Simply put – it’s not worth it. However, there has also been a boom in substitutes that aren’t steroids, but many of which have side effects that can be seriously damaging to one’s health. For athletes looking to avoid these problems, natural bodybuilding tips and diets are an extremely important part of not only improving their build, but also staying very healthy at the same time.

For starters, planning how one trains is an extremely important way to see significant results in a very natural way that has nothing to do with chemicals supplements or cutting edge research. The most basic ideas in the realm of planning are to do two things. First, don’t train everyday. Your body needs a day off after training a muscle to help it grow. This isn’t just simply to rest a muscle because it’s sore. Instead, you actually need this time to let the body do its growing. The second piece of planning is to incorporate aerobic exercise into your workout routine. These exercises will greatly improving the function of your lungs as well as your metabolism, which will help you to train better when you are under a regime. Though it may not build muscle, it will definitely give you internal system support that will.

How you eat is also a huge component of the results you see. It’s become very popular to eat supplement bars instead of eating regular food. These can give you a huge burst of energy, but they are a tough piece of food for your body to digest. Instead of eating these products, make a few steps forward in the right direction. Cut out all the really complex sugars from your diet. These slow down your metabolism and decrease energy levels. With these gone, fill in the energy gap with a lot of natural foods. These will give you more nutrients you need and fill in the gap created by providing you with healthy sources of energy.

Additionally, cut out those energy drinks and simply hydrate a lot. There really isn’t too much to creating a healthy diet, which is natural. Proper planning and monitoring your body’s need may be all it takes to give yourself the energy and the resources to see the results you want.

DIET PLAN :

8 Simple Nutrition Rules

How you look is largely influenced by what you eat. Lack of muscle mass, high body fat, lack of energy at work or at the gym, bad skin, digestive problems, ... All of that can be caused by unhealthy nutrition.

Since there's a lot of confusion about what to eat and why, here are 8 simple nutrition rules that will help you build muscle, lose fat & get stronger.

1. Eat Breakfast. You get energy from the first hour and you'll be less hungry the rest of the day. It also sets the trend: you'll tend to eat healthier if your day starts with a strong & healthy breakfast.
Your best bet: omelets, smoothies & cottage cheese. Read how to build the habit of eating breakfast and try these breakfast recipes.

2. Eat Every 3 Hours. The easiest way: breakfast, lunch, dinner, post workout, pre bed and 2 snacks in between. Benefits:
Less Hunger. Eating more smaller meals vs. few big meals will decrease your stomach size. You'll feel full faster and your waist will trim.Less Cravings. Not eating for long periods usually causes overeating at the next meal or ending at the candy machine.Eat at fixed times every day and your body will get hungry at those fixed times. Example: 7am, 10am, 1pm, 4pm, 6pm, 7pm & 10pm.

3. Eat Protein with Each Meal. You need protein to build and maintain muscle. Proteins also help fat loss since they have the highest thermic effect. And they satiate: proteins make you full longer than carbs.
How much protein should you eat daily? At least 1g per pound of body-weight. That's 200g/day if you weigh 200lbs. The easiest way to get this amount is to eat a whole protein source with each meal. Some include:

• Red Meat. Beef, pork, lamb, deer, buffalo, etc.

• Poultry. Chicken, turkey, duck, etc.

• Fish. Tuna, salmon, sardines, mackerel, etc.

• Eggs. Don't believe the cholesterol myths. Eat the yolk.

• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.

• Whey. Not necessary but great for easy post workout shakes.

• Check also these protein sources for vegetarians & vegans.

4. Eat Fruits & Veggies with Each Meal. Most of them are low calorie: you can eat your stomach full without gaining fat or weight. Fruits & veggies are also full of vitamins, minerals, antioxidants and fiber which helps digestion.
Some of my favorite fruits & veggies are: apples, berries, pineapple, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower, Brussels sprouts, bok choy, roman lettuce, chicory, peas, etc

5. Eat Carbs Post Workout Only. While you need carbs for energy, most people eat more than they need. Limit your carb intake to post workout only.
Eat Fruits & Veggies with all Meals. These contain little carbs compared to whole grains. Exception: corn, carrots, raisins.Other Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.Exception. If you're a skinny guy who wants to gain weight: eat carbs post workout and post post workout. More if needed.

6. Eat Healthy Fats. Healthy fats improve fat loss and health. They also satiate, digest slowly and are cheap. Eat healthy fats with every meal and avoid artificial trans -fats & margarine. Balance your fat intake.
Saturated Fats. Increase testosterone levels. Dietary cholesterol is not bound to blood cholesterol. Real butter, whole eggs, red meat.Monounsaturated Fats. Protect against heart diseases and cancers. Extra virgin olive oil, olives, mixed nuts.Polyunsaturated Fats. Increase testosterone levels, promote fat loss, decrease inflammation, … Fish oil, ground flax seeds, mixed nuts.

7. Drink Water. Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you're hungry.
1 US Gallon Water/Day. Drink 1 cup of water first thing on waking up, 2 cups with each meal and sip water during your workout.Get a Brita Filter. Cheaper than bottled water and tastes better than straight tap water. Try also green tea & water with squeezed lemon.Ignore Water Intoxication. Eating healthy as explained in this post will make sure you replenish your electrolytes. Unless you do crazy stuff like drinking 2 gallons water in 10mins, you'll be safe.

8. Eat Whole Foods 90% of The Time. Read 10 foods you think are healthy but aren't and 20 super foods. To really get the results you want, 90% of your food intake should consist of whole foods.
Whole Foods. Unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, …Processed Foods. Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements, ...Eat whole foods 90% of the time. Difference in result is insignificant compared to eating 100% healthy. So if you eat 6x/day, you can eat 4 junk meals per week guilt-free. Same with alcohol & sweet drinks: 10% of the time is ok.

Example Diet. Forget about portion size and calories. Just eat your stomach full. You won't get fat eating healthy foods. Especially not if you exercise and with all the veggies. Example diet using the above 8 nutrition rules:

• Breakfast: eggs with veggies, orange, green tea

• Snack: mixed nuts, pear

• Lunch: tuna, roman lettuce, olives, olive oil

• Snack: cottage cheese with apple

• Post workout: ground round, quinoa, spinach, banana

• Dinner: chicken, spinach, baby carrots, peer

• Pre-bed snack: cottage cheese, berries, ground flax seeds, fish oil

Nobody has time to cook 6x/day. Prepare your food for the day while making breakfast or dinner. This takes about 1 hour and is key to making this work.

7 MAJOR NUTRITION RULES TO BE FOLLOWED

• Ensure that you eat 6 times a day (once every 2-3 hours): In this manner, your blood sugar remains stable, cravings are minimized, energy and metabolism are maximized, and muscle gets fed constantly. 

• Eat the right amounts and types of protein: To figure out your protein needs, multiply your total bodyweight by 1.2 and that will give you the total protein grams you need to consume per day. Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the 6 meals, no more than 3 should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post workout meal, no more than 2 other meals should be liquid ones. 

• Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your lean body mass (Fat free bodyweight) by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable. 

• Eat your vegetables: A diet high in fibrous carbs not only helps to suppress appetite, slow down the release of the other nutrients and increases the absorption of the protein you ingest, but also cleans your system and increases your metabolic rate (as the body has to work hard to process the vegetables). No need to count vegetable grams. As long as they are the green leafy type such as broccoli, green beans, and lettuce, you can have as much as you want at any meal (except the post workout one as at this time we do not want the vegetables to slow down the absorption of the nutrients). 

• Consume your essential fats: These fats are highly important for general health, muscle protection and for fat loss! A deficiency of these and not only energy levels will suffer but you will also encounter issues gaining muscle and losing fat. 2 Tablespoons of Flaxseed Oil with any meal or protein shake (except the post workout one as at this time we do not want the fats to slow down the absorption of the nutrients). 

• Drink your water: Properly hydrate yourself as water is needed for muscle building and fat loss to happen optimally, in addition to creating a feeling of fullness that helps when one is dieting. Shoot for a minimum goal of half of your bodyweight in ounces of water per day. 

• Increase carbs over the weekend: Increase the quantities of carbohydrates over the weekend to 1.3 times your lean body mass (fat free bodyweight) in order to prevent your metabolism from getting used to the diet. This time, divide that number by 5 and consume the carbohydrates over Meals 1-5. Try to ensure that Meal 5 is no later than 6 pm so that no starchy carbs are consumed after that time.