My definition of a friend is somebody who tells you what you NEED to hear, instead of what you WANT to hear.

When you are in deop dead gorgeous shape - you look sexy in anything, the less clothes the better

If a dress makes your ass look fat and makes you look like you have love handles – I AM AN ASSHOLE if I tell you it looks good on you.

If I am a friend, I tell you that you should try on a different one.

Right now I am going to tell you what you NEED to hear, and although it might hurt, in the long term you will realize it is what you needed.

Okay.

Feeling better.

If you have decided you want to change your body, you need to realize how nutrition plays a role in that.

If you want to get fatter, start stopping by McDonalds and supersizing everything and grabbing a liter o cola to wash it down.

However, if you want to pack on some muscle or lose body fat and get the ripped, cut up defined abs, then you need to know how nutrition can help you achieve your goals a lot faster… I am sure you would agree with the following statement:

I have seen guys who have a pot belly hitting the same gym for years.

Every time I ask them what their goal is it goes something like

“Hah, yea mate, just keeping fit and trying to get rid of the old keg haha (while patting their pot belly)”.

These guys work hard in the gym – no doubt about that.

Brad Pitt puts a hell of an effort into his diet & it shows - if he can do it with his hectic schedule, so can you

The only thing that is stopping them from getting rid of the “old keg” is their eating habits.

From the very start of our lives as babies, we form habits, good and bad.

Most of our eating habits are shocking when it comes to losing body fat and getting those elusive six pack abs, things like dessert, alcohol, sodas, fast food and the extremely cheap cost of sugary shit like biscuits, fudges, cakes, baked good crap etc.

It is probably no surprise to a genius like you that these things are not too good for you, but you probably don’t realize just-how-bad these things are if you are wanting to burn off that layer of body fat.

Some little seemingly harmless snacks such as these can total over 1000 calories!

This might or might not seem bad depending on what you know about calories, but 1000 calories is about 1/3 of what most peoples daily calories equaly!

If you grab a combo at McDs and you upsize it and maybe add an apple pie, that can be over half of your daily calories right there – and you will probably eat more later and end up with a whole lot of calories that are not being used to fuel you, so you end up storing them as fat.

Nutrition is such a vital part of exercise that bodybuilders who are aiming to slim down for a competition will weight all of their foods down to the nearest gram – they will measure and time every single thing that goes past their lips!

Making healthy breakfasts is fast & easy, just chop up some fruit and veg and make a coffee

I know the focus here isn’t body building, but if they do it, then nutrition must be pretty important!

STILL with me?

If you haven’t realized it by now, the number one factor in getting lean and building a strong, sexy body is diet – I mean, you can work harder than a horny school boy in a ladies gym, but if you aren’t eating the right stuff, you won’t get any leaner

You might get a bit stronger – but you won’t get lean and sculpted.

Here is what you should be munching on if your goal is to get ripped fast,

Proteins:

Chicken
Tuna
High quality beef
Salmon
Eggs ( mostly whites – 1 yolk for every 3-4 eggs for flavor)
Turkey
Protein shakes

Proteins are the NUMBER ONE food group to be concerned about for one reason…. In the western society we mainly eat carbohydrates.

We eat bags of chips, toast, cookies, coffee and other trashy snacks that are mainly useless carbs.

If you are serious about packing on some muscle OR getting lean, make sure you buy an abundance of eggs, chicken and beef when doing your shopping, and try to cook in bulk and leave frozen snacks in the freezer to reheat and take to work or college with you.

Without protein you will not see anywhere near as good results.

I recommend taking some protein shakes, a couple a day, especially

Protein shakes are the shiz. A kick of protein and they taste great. No excuses fool!

right after a workout as this is when your body is in the most depleted state and it needs that protein to start sculpting sexy, lean muscle.

WPI, CPI, with or without flavor, added vitamins, minerals blah blah blah, unless you are Ronnie Coleman it really doesn’t matter too much, as any protein powder is better than none.

Carbohydrates:

Brown rice
Whole grain breads
Beans
Sweet potatoes
Yams
Pasta
Oats
Any vegetables

Carbs come naturally in a diet, so we don’t have to be too on guard about getting enough of them – your body will tell you if you need carbs. You know that feeling when you feel a bit sick in the stomach and start to get light headed, often after doing exercise or going a long time without a meal?

That is when you need a carb up and your blood sugars are running into deficit.

Carbs of higher quality such as brown rice and oats are going to be far more beneficial to your health than eating cookies and white bread with chocolate spread, but if you opt to go the pig route of eating whatever carbs you want, you will just have to burn off a bit more fat in summer time.

Fats:

Olive oil
Peanut butter
Any type of nuts
Omega 3 oil

Fats also tend to come naturally – sadly the are often not the right

Italian women are proof that Olive Oil is good for you

ones. Fat from ice cream is a bit different to fat from almonds.

Here is an article on what the good fats are.

Proportions and sizes when building muscle are not that important to get exact, unless you are an exact person training for a bodybuilding show or similar. The more you eat the bigger you will get.

However when you are trying to get lean and lose fat, you need some self control and to only eat what you require.

I outline exactly how to do this in my free report you can grab at the bottom of the page.

This has always shown great results.

It is also important to drink a lot of water, for several reasons I talk about here: drinking water for weight loss.

Even though the title says weight loss, it is important to drink water while bulking up or getting lean to help you cope with the hard workouts you will be doing, to mobilize all the vitamins and minerals, proteins and fats in your body and to keep you from getting headaches and flush your body toxins out daily.

If you haven’t picked it up yet, grab a copy of my guide to ass kicking your own body.

I want to give you this information for free.

Right now.

So that you can start using these “secrets” to start transforming yourself into the body that you really want to have.

People charge for this type of information, but frankly, I like my sleep

Drinking lots of water while on a healthy diet will give you smooth, clear skin beautiful white eyes. Beautiful just people look after themselves better than the average person

and I couldn’t sleep at night if I was charging you for this information, even though it is a goldmine.

There is a heap of information all over this site on nutrition, but the best place to start is by downloading your free guide.

If you don’t want to do that, then there is plenty of information all over this website, but seeing as I have compiled everything here in step-by-step order, I definitely recommend you grab yourself a free copy right now, before doing anything else.

Of course I didn’t invent this stuff, well maybe I perfected a couple of techniques :) but I have organized it into a step by step, easy to follow guide with directions on…