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Hi,,

I get a lot of emails from people regarding nutrition. It seems the biggest obstacle people face is not having the time to prepare and eat six healthy meals a day.

Believe me, I sympathize with you. It seems as if all the foods available that you don't have to prepare, are nothing more than junk foods. Frustrating, isn't it? That's what this issue is about - making it easier for you to stick to a proper nutrition program.

Try This Muscle Building Fat Burning Solution

Your muscles can't grow and your body can't burn fat efficienty witout the proper nutrition.

Here are two versions of my favorite shakes. The first one involves a specific post-worktout powder called RecoverX by Muscle Link. It's designed just for after your weight lifting session. It includes fast acting carbohydrates and hydrolized whey protein islolates. This version of whey is more digestable and faster acting, so it can start helping your muscles immediately.

The second version will do pretty much the same thing, without getting RecoverX.

Muscle Building Fat Burning Shake

1 serving RecoverX

1 serving Creatine

1 cup frozen fruit (raspberries, strawberries, blueberries)

Mix in a blender. You can alter how much of the powder and fruit you use to get the appropriate number of calories you want.

Or you can try this version of the muscle building fat burning smoothie:

1 1/2 cups of Orange Juice

40 grams of whey protein isolate (I use vanilla or strawberry)

1 serving Creatine

1 cup frozen fruit (raspberries, strawberries, blueberries)

You can alter this any number of ways to suit your taste buds. You could add banana, or even some yogurt, which will also make the shake a little thicker in its consistency. I use plain old vanilla yogurt. Use your imagination and you can come up with a lot of different variations.

At night before going to bed, I like to make three servings worth in a blender and put it in the fridge. In the morning, I separate it, each serving into its own thermos. That gives me three ready made meals for the day. I usually eat a solid food breakfast, a shake at work, then a solid lunch, a shake at work, a solid food dinner, and then a shake at night. This can change a bit depending on if it's a workout day and when I workout, morning or night.

Now, as far as regular solid food to snack on:

Everyone's been there - you miss a meal or you are getting used to a lower calorie phase of your nutrition plan when the munchies hit.

You grab the nearest and quickest food available - usually a high carb snack food - and you chow down. And to add insult to injury you find yourself hungry again just as quickly as someone who didn't snack!

The best thing you can do to avoid this is to plan ahead and always have a meal ready to go quickly. Sure, this can't always be done but it's your best bet to avoiding binges.

When hunger pangs hit - DO SOMETHING! And I don't mean eat. Drink water, go for a walk, etc. You'll find that the hunger pangs subside in about 10 minutes or so - unless you've missed a meal and are really hungry.

If you must snack, make sure to always have high protein food available. You'll stay fuller longer as it takes your body more time to digest protein.

Try to keep some of these things handy -

Cooked kitchen strips - one cup has 38 grams of protein and only 180 calories

Lowfat cottage cheese - one cup has 28 grams of protein and 168 calories

A three ounce can of white-meat chicken has 14 grams of protein and 70 calories

Two sticks of string cheese has 14 grams of protein and 160 calories

A full can of tuna packed in spring water - 37 grams of protein and 175 calories

Reach for the nuts. Keeping nuts around will keep you from binging on high carbohydrate junk food because they are just as convenient for when you have to eat something now!

Nuts supply you with good fats that can lower your cholesterol as well as fiber and important vitamins and minerals. Make sure to select dry roasted and unsalted. And don't forget, even though it's high in good fats, that still translates to 9 calories per gram. Don't over eat.

Use these nutrition tips to keep you on track and feeling great.

Until next time!

No BS, No Excuses,

Gregg Gillies

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