Food
“Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.” – Greg Glassman
Drink water! Divide your bodyweight in half and drink that much in ounces each day minimum. Tea and coffee are acceptable. Be sparring with the caffeine. Juices, milk, and soda should be removed.
Eat only till you are full 3-5 times a day, as long as you stick to the food suggestions above. This rule does not apply if you are eating any sort of processed food or drink.
The healthy food is usually on the perimeter of the grocery store. For instance, produce and meat sections. Beware of the aisles!
Each meal should have some sort of animal protein (i.e. Chicken, protein, fish, steak, ect), a glass of water, and vegetables and fruit.
Approved Recipe websites:
Local Farmers Markets:
Remember, you will get the best health/performance/appearance results by following these nutrition guidelines.
Sleep
Adequate sleep is crucial to your health as well as your success in the gym. You will not recover from one training session to the next if you don’t have consistent sleep habits. Try these suggestions:
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- The room should be as dark as possible; think ‘cave’. This means no lights from electronics, the shades closed, and absolutely no TV or computer left on during sleeping.
- Get anywhere from 7-9 hours of sleep a night. Your health and progress is more important than Jay, Conan, and Facebook so hit the off switch and get to bed!
- Your body shouldn’t need an alarm clock but should wake when it has had enough sleep.
- “Get as much sleep as possible without getting divorced or fired.“ -Robb Wolf
- Read Lights Out: Sleep, Sugar, and Survival by T.S. Wiley
- Be diligent about coming in consistently. Its OK to miss a few days of training every once in a while but try not to go weeks. It takes twice as long to get back where you were before.
- Listen to your body. If you feel drained get some rest, spend time in a hot tub, stretch out, go for a walk, or get a massage.
- Stick to your goals and work on them a few times a week. Work with a trainer to make a game plan on how to accomplish your goals.
- Spend time hiking, biking, or swimming. The fresh air and sun light will be good for you.
