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Start the Year Strong
Whether you're just beginning or coming back to working out from a long layoff, this back-to-basics routine Will help you create a lean, fit, muscular body fast.
Fitter Through FoodFitter Through Food
Nutrition is the key to powering your workouts and seeing improvements in the mirror. Follow these five simple guidelines to keep your energy high and your gains coming.
1 Eat five to seven times per day. Eating smaller meals more often not only will top off your energy stores for the tough workouts you’ll endure on this program but also will shift your metabolism into high gear.
2 Focus on protein. Each of your five to seven meals should include some protein. Ideal sources include lean beef, chicken breat, turkey breast, eggs and fish. Beef jerky or protein shakes are good choices when you’re on the go. Make sure you get 20 grams of whey protein before you workout and at least 40 grams within 30 to 60 minutes afterward.
3 Avoid fast-digesting carbs. Fast-digesting, or high glycemic index (GI), carbs are counterproductive if you expect to lose significant amounts of body fat. Instead, use slower-digesting sources like whole-wheat breads and pastas, fruits and oatmeal most of the time in order to keep your body fat in check.
4 Always eat breakfast. It is, in fact, the most important meal of the day. Eating a breakfast high in protein and slow-digesting carbs staves off hunger, gives you energy for the day and puts a halt to catabolism (the burning of muscle tissue for energy that results from your overnight fast).
5 Supplement for best results. Starting out, a simple stack of supplements will help fuel your efforts.
| Supplement | Dose/Timing |
|---|---|
| Multivitamin | 1 x per day with food |
| Glutamine | 10 g upon waking 10 g postworkout 10 g at bedtime |
| Creatine | 3-5 g preworkout and postworkout |
| Whey protein | 20 g preworkout 40 g postworkout |
