Healthy eating! Also a list of foods to substitute into your diet for variation. This is not a competition diet, but a healthy year around diet. If you're looking to lose weight than this is a great format for you to follow. If your looking to maintain it is also a great diet to revere to. With everyone there will be different techniques of dieting, this is just the one that suited my needs best. Written by Trevor Ryan.

Meal #1
¾ Cup Oatmeal (rolled oats)
5-6 egg whites
1-liter water
1 apple/orange

Meal #2
Pure Whey Protein Shake (50 grams of Protein).

Meal #3
1 can of tuna
1 serving vegetables
1 sweet potato (optional)
1 liter of water

Meal #4
Same as meal number

Meal #5
1-2 boneless skinless chicken breasts
1 sweet potato
1-cup brown rice (optional)
1 liter of water

Meal #6
Pure Whey shake (50 grams)
Meal # 7
6-7 Egg Whites (with oregano on top).

List of Foods
Fish - (salmon, tuna, trout, cod, haddock, muscles, shark steak)
Chicken - boneless skinless chicken breasts
Turkey - white meat
Eggs - Whites (94 percent protein absorption - best source of protein)
Non - Fat milk
Protein shakes - Pure Whey
Soybeans - any soy product is usually great.
The next ones are higher in fat, but are a good nutritious source of amino acids.
Beef - Lean/Extra lean is better. A 3 - ounce (lean cut) sirloin steak gives you around 220 calories, with 24 grams of protein and 13 grams of fat.
Pork - Lean cuts only, stay away from bacon, sausage
Lamb - Lamb chops are higher in fat than pork
Cottage cheese

The bottom list I would suggest to stay away from since they are so high in fat content. The odd time is ok for a change of tastes.

Oatmeal - rolled oats.
Cream of wheat
Vegetables - (Greens, broccoli, asparagus, Brussels sprouts, peas.) Eat vegetables raw or lightly steamed so you don't destroy the complex carbohydrate.
Beans - Not the ones out of the can (to high on sugar)
Salads - Use a light no fat dressing, if any at all.
Fruits - (fresh, not canned)
Whole wheat or rye bread - starchy carbs but when on the road are usually more accessible.
Baked Potatoes - A medium potato only has about 100 cal each. Sweet potato is best (use oregano for a spice, just my choice :)
Rice - Brown or whole-wheat rice. Not minute or white.

Fish oil lowers body fat and increases muscle mass. These are capsules of good fatty acids (HDLs) that you can take with your meals. (6 grams daily) each capsule is usually 1 gram.
Make sure you eat the sufficient amount of protein for each pound of body weight, at least 1-½ grams of protein for each pound of body weight. On the days you train, and on the days in which you have a day off the demand for protein is somewhat less but still important.
Reduce your starchy carbs as much as possible, except before game days. Eat a portion of spaghetti, brown rice, and oatmeal. You'll be surprised with the energy your body will receive. Complex carbs helps to digest protein better.
Try to do 30 min of cardio 5-6 times a week. The more calories you burn off, the less you take in, and the more fat you will lose.
The more water you drink the better. The muscles are made up of 72% of water. They need to be fueled, it's a huge snowball effect of bad events if you don't drink enough water and a bunch of good effects if you do…Kind of complicated and long so to save me time just drink 3-4 liters of water day.
Take a multivitamin in the morning and before you go to bed. GNC mega men pills are good, just make sure to break them in half because they're pretty strong and you'll be pissing green if you take the full caplet.
Make sure you try to get 7 - 10 hours of sleep per night. The more sleep you get the more you are going to grow. When you're asleep is when your body grows. So if your looking to put on size also take a natural testosterone boosting such as HMB, NO2, ZMA (which also helps you sleep, its actually really crazy how good ZMA works.) But besides that make sure to take a multivitamin before you go to bed, you will find a big difference in your energy level.
Also stretch before, during and after training. Massage therapy is also key with your workouts, helps the blood flow, and also gets rid of emotions that your body is holding on to. Basically you will feel refreshed, and relaxed.

Note - There are numerous factors that could be added, these tips are just general ideas to get you started to a healthier lifestyle. If you have any questions don't hesitate to email me.


All health, fitness, diet, nutrition & supplement information presented on pages is intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Neither, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties.