The Nutrition Article

First let me say that this is MY approach to nutrition.  This isn't a new diet, this isn't a new concept, and this certainly isn't a scientific explanation of exactly what you should eat, when you should eat it, blah blah blah.  Everyone's body is different, so everyone will react differently to food, which is why I believe that you need to experiment and find what works for you.  With that in mind, here is my unbelievably simple approach to nutrition that has worked for me for over four years now, and what I recommend to most athletes and normal gym goers who question me about nutrition.

As Nick Alvarez pointed out this morning, many people fail in their diet because they try to get too complex.  Simplicity is key.  I understand that people are busy with work, school, sports, etc. and sometimes you can't get the perfect meal you'd like.  Plus, some people just can't follow a complex program predicated on eating perfectly proportioned meals at perfectly timed points throughout the day.  You won't find any of that shit here.  I eat whatever I want, whenever I want it.

The difference between me and many other people is discipline.  I love food as much as the next person.  I grew up in a household where my mother cooked great food every single night.  I loved eating and was always encouraged to eat as much as I wanted of everything.  However, I have learned that that just isn't a healthy way to live.  I have trained myself to view food as fuel.  Every meal is an opportunity to build muscle, minimize fat, and maintain an overall healthy lifestyle.  I now enjoy eating natural whole foods, and literally feel like shit when I consume fast food, desserts, or salty crap.  I don't like it, it's not part of my diet, and it won't be part of yours if your health is of importance to you.

Again, simplicity is key here.  There are no tricks or gimmicks, eat the right stuff and train hard and you will see the results you want.  You must be consistent though, eating right every other day or once a week isn't going to cut it.  Here is a very basic outline of how I approach nutrition.

Proteins

--Cornerstone of my meals

--EVERY single full meal consists of some kind of meat or lean protein source

--Fish, beef, pork, turkey, ground beef, chicken breasts, eggs, I don't discriminate 

--This should be the bulk of what you consume each meal

--Don't worry about portions, just consume (at least 1 possibly even 2 grams per pound of bodyweight a day depending on goals)
--Hungry late at night? Grill chicken and vegetables in mass quantities over the weekend and refrigerate them.  Heat them in the microwave for a great small meal anytime.

Carbs

--Contrary to what many people believe, carbs aren't the demonic nutrient many people think they are

--This is the one place where timing plays a role in my diet

--I limit my carbs to the afternoon hours, as well as pre and post-workout, and cut them down on days I'm not training

--I try not to consume carbs first thing in the morning or late at night

--I am a performance athlete, I lift heavy and train hard, I am also a student, and work an internship, sometimes 10 hours a day, I truly believe carbs are essential to my growth, recovery, and continued efforts in all of these fields

--Limit carbs to whole grain sources:  Whole grain rice, bread, english muffins, oatmeal, triscuits, pasta, and even milk is an excellent source of carbs, making chocolate milk an ideal combination of carbs and protein for post workout consumption

Fruits and Vegetables

--These get their own category

--You should have fruits and/or vegetables at every single meal

--If you are trying to lose weight, limit fruits because of high sugar content, though it's natural sugar, it can still turn to fat if you aren't training hard

--Spinach, kale, broccoli, carrots, and any number of greens I can't think of off the top of my head should be consumed EVERY TIME YOU EAT

--These are full of vital nutrients to support overall health and muscle growth

--Do not neglect fruit and vegetable intake like some dumbass meatheads who think protein is all you need to build muscle

Fats

--Again, fats is not the four-letter word some think

--You need healthy fats to support heart health and overall functioning of the human body

--Aim to consume healthy fats from fatty fish and nuts especially

--My two favorite sources are peanut butter and almonds

--If you crave snacks, get a bag of almonds, they are full of protein and heart-healthy fats 

--Moderation is key, even healthy fats can put weight on you 

Calories

--Like everything else, I don't count

--Try to consume most of your calories from protein sources, with the rest coming from moderate intake from the other categories listed

--If you're trying to lose weight, limit calories on days you're not training

--Understand you have to find what works for you

--Again, calories are necessary for energy and muscle building/growth

--The key is moderation

Water

--Again, this gets it's own category

--If you want to lose weight, or even just be optimally prepared for whatever it is you do, drink nothing but water

--Cut out soda, sports drinks, even fruit juices

--These are all extremely high in sugar, and you can get your healthy sugars elsewhere, you don't need this drinks as well

--Water makes up most of the human body, and helps to flush out waste, hydrate, and help maintain healthy functions

--If you want to lose weight or lean out, cut out all liquids but water from your diet and I guarantee you will immediately see change

Supplementation

--I eat a protein bar every morning to stop the breakdown of muscle tissue that takes place while the body is sleeping

--I try to take another protein supplement at night either in the form of a whey protein shake mixed with peanut butter and skim milk or another protein bar

--Post workout, I eat whole foods and consume either chocolate skim milk or chocolate soy milk because it's delicious

--Don't get too bogged down with supplementation, many supplements are just ploys by companies to get your money

--A simple whey protein supplement once or twice a day is find, most of your protein should be coming from whole food sources (see above)

Beer/Vices
--Yup, no diet is perfect, everyone has their vices
--I love beer, especially dark beer
--Don't compound your vices by eating something crappy else with them, be disciplined elsewhere
--For example, if you get the munchies when you drink, eat almonds or grill chicken and vegetables and store it in the fridge so you have something easy and accessible when you're hungry
--Limit your consumption of your vices, I drink beer at most 1-2 times a week
--You get out what you put in, the less you consume from this category the better your gains and the healthier you will be

That's it.  As I said before, my approach is simple.  I don't worry about counting calories, carbs, or even proportions.  If I want to eat it, I eat it.  Some have said that nutrition is more important than training, and I don't believe that for a second.  If you train hard, and stick to simple, common sense rules of nutrition like eating whole, unprocessed foods, making protein the cornerstone of each meal, and consuming tons of fruits and vegetables, you will be successful.  Be patient, don't try to lean out or lose a ton of weight overnight, begin with a simple, consistent approach to eating right and stick with it.  Look at each meal as fuel for your body and a chance to make yourself a healthier, happier person, and you'll reach your goals.