Cytosport Muscle Milk Bottles *Review*

As most of you probably know by now, I'm a HUGE connoisseur of protein supplements.  Whenever I get the chance, I try out something new on the shelf and see how it compares to what I've already had.  The other day I ran out of Combat Powder, and needed a quick, single day replacement for post workout nutrition.  I drove over to Walgreens, walked up to the refrigerator and grabbed a bottle of Chocolate Muscle Milk by Cytosport.  After my workout, I chugged that sucker down, and well.....here's my review of the stuff:

Taste:  The chocolate version tasted great!  Sure, it wasn't the best protein I've ever had, but it wasn't far off, especially for a single dosage.  It's very thick and filling, and tastes like a real and substantially chocolatey shake.  Not hard to drink at all, and honestly it tasted good enough that I wished I had more.  The chocolate flavor is very potent, and doesn't taste very "chemical" at all (as some other proteins do.)  Reminded me of a brownie, even though it's been years since I've had one of those.  I will say though that I'm not a very picky person, and can appreciate most forms of chocolate flavor.  You may be a little more discerning, but I can say that I'm quite confident you'd enjoy the beverage.

8/10 

Protein Content:  As far as the protein factor goes, the profile definitely isn't bad.  Is it the greatest protein source out there?  No.  But it's a good blend of many different proteins, including milk protein and a few types of whey.  The whey isn't amazingly refined, so I assume it won't absorb quite as quickly as a heavily filtered whey isolate or hydrolyzed whey.  Still, unless you're splitting hairs, it's not a huge deal, in fact I think it's good to have a blend so that the protein will feed your muscles over a longer period of time.  One bottle has a total of 25 grams of protein, which isn't huge, but is enough.  Just to compare though, most powdered proteins will give you about 50 grams of protein for the same number of calories as in a bottle of Muscle Milk.  So you're not getting a super concentrated dose, but the amount of protein your body can absorb in one sitting isn't that impressive anyway, so it's not a big deal.  Overall, the protein is of medium to medium high quality, and there's a decent amount of it.

7/10

Other Nutritional Profile:  One thing I noticed right away about Muscle Milk is that it has an interestingly large fat dosage.  Cytosport calls in "functional fat," which I assume means that their marketing it as healthy fat.  One bottle has a total of 9 g of fat, 1.5 g of which is saturated.  I'm not completely sure, but I think the fat mostly comes from the milk, as well as the oil used in the ingredients.  I can't vouch for exactly how high quality the fats are, but let's just say they don't raise any red flags or scare me away.  

A 14 oz bottle of Muscle Milk has only 3 grams of sugar, which is quite low considering the very sweet taste.  There are artificial sweeteners used, but I have no problem with those, though some people might.  The ingredient list is quite long, which I usually don't like, but expected in this case because most protein shakes have quite a bit that goes into them.  

Here's the nutritional information right off of Cytosport's website (click to enlarge):

7/10

Price:  Not the cheapest stuff out there, but definitely not the most expensive.  One bottle is around 3 bucks, not a killer investment if you need some quick protein.  I'd only use it as a temporary replacement for powder though, because you generally get a LOT more bang for your buck with powder.

8/10

Name:  SUPER COOL!  I mean seriously, "Muscle Milk"?  That's AWESOME!  Wish I'd thought of it.  Sure beats "whey protein isolate," or "mass gainer."  It's like, 

"Hey George, whatcha drinking?"

"Oh, nothing special, just MUSCLE MILK!!!"

Love it!

10/10

Overall, would I recommend the ready to drink Muscle Milk 14 oz bottles?  As far as the chocolate goes, yes I definitely would.  It's a great replacement for a powder for a day or two, and is a viable post workout protein source.  It's got a good blend of protein types, tastes great, and won't break the bank.  If you get a chance, try a bottle!  Let me know what you think!

Lift hard, lift heavy, refuel, and as always, good luck!!!

Food Worship #14: The Kidney Bean

Sorry folks, I know it's been a while since you've heard from the Food Guru.  I've been quite busy, but finally have a little time to sit down and discuss with all of you another of my favorite foods.  As you may or may not know, I'm a huge fan of beans.  They're a fantastic source of carbohydrates, and are absolutely DELICIOUS.  They come in all shapes and sizes, and I could honestly go for a few days rambling on about each one regarding its benefits, nutritional value, and why YOU should be eating them.  But today, I must choose only one.  And so I've made it my second favorite, as I've already written about my number one (the chickpea, or garbanzo bean.)  Today's bean of choice is....*drum roll*.....the humble kidney bean.

These medium sized beans are a little bit funny looking, being shaped like, well, kidneys.  But I assure you, they're one of the best foods you could ever put in that ever improving body of yours.  Not only are they delicious, but they have a whole host of powerful health benefits that will without a doubt make you feel (and look) absolutely amazing.  As per the usual routine, I'll now provide several bulleted categories of beneficial aspects of the bean, as any professional blogger would (despite me not actually being professional...yet.)  Let's get started, shall we?

Fiber:  First and foremost, as with a LOT of beans, kidney beans are very rich in fiber.  Fiber can help lower cholesterol and greatly improves digestive health.  It also makes your body more efficient at digesting the other foods in your diet and utilizing the nutrients in each one.  In all honesty, you want to get as much fiber in your diet as you can, ESPECIALLY if you have a high protein diet (as any muscle-head would.)  Fiber is your friend.  One cup of kidney beans will have about 220 calories and a whopping 16 grams of fiber!  That is a LOT of fiber, and will do your body a LOT of good.

Complex Carbs:  If you're looking to build muscle and have long lasting, powerful energy throughout the entire day, you need a lot of good quality, slow digesting complex carbs. In terms of carbohydrates, you can't get much higher quality than kidney beans.  They'll provide your body with exactly the energy you need, and will promote muscle growth and glycogen replenishment.  Unlike sugary carbs, complex carbs will NOT provoke as aggressive insulin response by your body and therefore will allow you to avoid unnecessary fat gain.  Kidney beans are like high octane, awesome quality fuel for your body, so eat up!

Stabilize Blood Sugar:  Not only are fiber and high quantity of complex carbs an excellent source of digestive health and long lasting energy, they also both help stabilize blood sugar, leading to less fat gain (if you're bulking up), or easier fat loss (if you're slimming down.)  Low and stable blood sugar levels are crucial to a healthy diet and trim figure, especially as you age.  

Protein Packed:  Kidney beans are absolutely LOADED with protein.  One cup has about 14 grams of protein, and while the beans themselves don't provide a complete amino acid profile (the protein in the beans isn't immediately available to your body for muscle building), when the beans are combined with a good whole grain, the amino acid profile can be completed and you'll get all the benefits of that hearty, protein packed legume.  Want the guns to impress the ladies?  Grab yourself a can of kidney beans and dig in.  

Nutritional Profile:  To wrap the rest up into one little section, kidney beans have a great nutritional profile overall.  They're very low in saturated fat, very low in sugar, and of course, if you buy the right ones, are all natural.  I love the canned beans, which have all the same nutritional benefits, but unfortunately with a bunch of added sodium.  If you get canned beans (which again, is completely FINE), make sure to rinse them thoroughly before consumption to wash the majority of that salt right down the drain.  Easy enough, right?

Here's the nutritional information for canned kidney beans:

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories from Fat 8 Calories 218
% Daily Values*
Total Fat 0.87g		1%
	Saturated Fat 0.128g	1%
	Polyunsaturated Fat 0.484g
	Monounsaturated Fat 0.069g
Cholesterol 0mg		0%
Sodium 873mg		36%
Potassium 658mg
Total Carbohydrate 39.91g		13%
	Dietary Fiber 16.4g	66%
	Sugars 0.56g
Protein 13.44g
Vitamin A 0% Vitamin C 5%
Calcium 6% Iron 18%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrition Values are based on USDA Nutrient Database SR18

(Lots of sodium if left un-rinsed, so make sure to remember that step.)

All in all, kidney beans are a must-eat if you're at all concerned with health, fitness, or general well being.  They're absolutely delicious, and go well in all sorts of recipes.  Personally though, I love just eating them plain with some good spicy seasoning next to a piece of tilapia and some natural almonds.  YUMMY!  They're cheap, accessible, and ridiculously healthy.  Pick some up ASAP!

Love the kidney bean, a magical fruit, and as always, GOOD LUCK!

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87

http://fatsecret.com/calories-nutrition/usda/red-kidney-beans-(canned)?portionid=37577&portionamount=1.000

Negative Calorie Foods: The Ultimate Diet Fantasy

We've all heard of them, those foods that supposedly require more calories to digest than they actually contain. Like celery!  Don't you remember that celery had something like 5 calories, and took 15 to digest?  Now I don't really know where those numbers came from, but I sure remember hearing that statement uttered from the mouths of quite a few of my friends and relatiFves.  But is it really true?  Could you just theoretically eat a whole ton of celery and burn more calories than your daily trek in the gym?

Unfortunately, no.  These rumored zero calorie foods are just that, rumors.  They don't actually exist.  There isn't a single food out there that requires more calories to digest than they actually contain.  Each and every day, your body takes about 10% of your caloric intake and uses it to actually digest the foods that you've eaten.  Now this 10% can vary based on how many calories you actually consumed, and if it happens to be over the caloric value of celery, then whoopee, maybe in that instance celery was a net loss of calories.  But the difference is nearly negligible, and hasn't been shown to aid in fat loss (the effect hasn't, the food most surely has!)

Does this mean you should cut back on celery?  Or how about broccoli? (Another supposed zero calorie food.) HECK NO!  Both of these veggies can aid in huge amounts toward your weight loss goal.  They contain massive amounts of fiber, which will not only keep your digestive system fit and healthy, but will keep you satiated and slow the digestion of other foods, making it a more efficient process and allowing the body to more readily use the nutrients it has been given.

Listen:  You're not going to get fat off of celery.  I'd be willing to wager you that you could eat as much celery as you wanted, and you'd get full long before you ever gained even an ounce of fat.  Raw, green veggies are just too darn nutrient packed to be bad for you, even in huge quantities.  Actually, I'll go out on a limb and say that if "no limit" foods exist, celery, broccoli, and other deep greens like spinach and lettuce are definitely worthy of that title.

Eat to your heart's content!  But don't think you'll be in a net calorie loss by doing so, because even though I hate to say it, your body doesn't work like that.

 Myth BUSTED!  

All in a morning's work, and now off to class.

Eat those veggies, and GOOD LUCK!

The Most Dangerous Restaurant

No, I don't mean that you're at greater risk of getting mugged or stabbed in one particular restaurant over another.  The term "dangerous" here refers completely to the food they serve, and the fantastic potential of that food to make you resemble a big, bloated Santa Claus.  That's right, these places serve the food that rips jeans, bulges shirts, and sprouts new chins.  Sounds horrific, doesn't it?  Just about the scariest thing going for sure....

So which restaurant do you think it is?  Wendy's?  KFC?  How about the big ol' Micky D?  Actually, it's none of the above.  Yes, that's right, in my opinion the most dangerous, fat condoning restaurant is far worse than any fast food chain, and it has a lot to do with the quantity of food they make available to you.  Did that give you a hint?  If you didn't catch it, here's a little riddle that might make things clearer:  What's sweet and sour and comes in endless quantities?

That's right, I believe truly that the most dangerous restaurant out there is a Chinese buffet, and honestly, it's not hard to see why.  First of all, they're relatively cheap.  Secondly, you get an unlimited supply of some of the worst food going.  Thirdly, that horrible food tastes better than anything you could ever imagine.  I mean seriously, what tastes better than a couple egg rolls and a plate full of General Tso chicken?  Not much, my friend, not much.  And howabout that lo mein?  Oh my gosh it's to DIE for.  And here, you can see the problem.

If you ever find yourself in one of these places (which I'm sure you will at some point or another), take a look around you.  Half the people will go up for seconds and thirds, bringing back plate after plate of fried chicken, oily, slimy noodles, and cream cheese stuffed crab rangoons.  And after they finish those monstrous piles of food, they'll go back and grab some sort of dessert from the vast selection of cake, ice cream, and other baked goods.  And of course, you have to have a fortune cookie at the end of it all, right?  I mean it wouldn't be a complete trip without that.

What is the average number of calories consumed at a Chinese buffet?  Well, I'm not sure if this will come as a shock or not, but it's quite easy to break 3000 calories in one meal at a buffet.  Heck, when eating competitively with my friends a few years back at a Chinese joint, I probably broke 5000, easy.  Seriously, when everything is fried, prepared with lots of oil and sugar (and other nasty chemicals), food takes on enormous caloric density.  If you want to succeed on a diet in a Chinese buffet, you HAVE to realize this.

The good news is that not all foods at a Chinese buffet are unhealthy.  In fact, some are extremely good for you.  Here's a list of what to go for at a buffet, and also a list of what to avoid.

Healthy Chinese Buffet Choices:

-Steamed vegetables (with no sauce)
-Plain Shrimp
-Brown Rice
-Muscles, clams, and most other shellfish
-Sushi (in small quantities)
-Grilled meats such as chicken with LITTLE OR NO SAUCE
-Wonton or egg drop soup
-Fruit
-Salad Bar

What to avoid:

-Lo Mein
-Sweet and Sour, General Tso, or any other sort of heavily sauced up fried chicken
-Fried ANYTHING
-Egg rolls
-Fried rice
-Crab rangoons
-Dumplings
-Dessert bar

Sure, Chinese buffets are dangerous, but they don't have to destroy your diet.  Be smart about what you choose to eat, stay in control of your appetite, and you'll be just fine.  That fried food may look, smell, and taste amazing, but think of the long term.  What will it really do to your body, and your future goals?  Yeah...doesn't look so appetizing anymore, does it?

Choose wisely, think of the future, and as always, GOOD LUCK!

Confessions Toward Getting Bigger

I've been wanting to write more opinionated, personal articles for quite some time.  Sure I love bringing you guys all sorts of healthy foods to try out, but rambling off nutrition facts gets old after a while.  So I'll bring this post to the other side of the blogging spectrum and give you an inside look on some of the struggles I've had with dieting, weight goals, and how they affect the big picture.  Sit back and grab a bowl of air popped popcorn, this is about to get deep.

So as you may or may not know, I'm a weightlifter.  No, that's not what you think, I don't just go to the gym and lift weights like everyone else, trying to target specific muscles and get the "big guns."  A weightlifter is technically someone who lifts weight in the Olympic style, focusing on two main lifts, the clean and jerk, and the snatch.  I won't go nuts trying to explain those two lifts, look them up on youtube if you're curious.  Let me just tell you that they're far different and far more total body intensive than your traditional bicep curl.  Anyway, being a competitive weightlifter means I'm in the gym 9 times a week, squatting, snatching, cleaning, and jerking as much weight as possible for high volume.  Because this sport is judged solely on how much weight is lifted successfully, I need as much muscle as possible packed into as little space as possible.  I need dense, explosive, muscle tissue that's very flexible and ready to work at a moment's notice.  Sounds easy to get, right? Just load up the steaks on the grill, mix a few protein shakes, and train hard as hell.

But there's a catch.

This sport is also judged in weight classes.  What this means is that everyone who competes falls into a class depending on their body weight, which more accurately pits athletes against each other and can really determine who is stronger, has better technique, or in general a better combination of both.  It wouldn't really be fair to pit the scrawny, short, 63 kg dude against Mr. big and brutish weighing in at 150 kg, would it?  This means weightlifters, while being able to eat a LOT depending on their training, need to watch their diet and make sure it's the most effective combination of foods that will give them both enough energy to complete workouts, and enough excess calories to rebuild torn muscle fiber.  Diet is extremely important in Olympic weightlifting.

And there's one more catch too.  Every lifter has an optimal weight to lift at, usually based on their height and build.  To lift optimally at a body weight of 77 kg, you should be about 5'7".  And here's where my struggle comes in.  I'm 5'11", which means I should weight around 200-230 lbs to lift at my optimal capacity.  I currently weight 162 lbs, which puts me in the lower end of the 77 kg class.  I knew I needed to gain weight, and believe me, my coach has been yelling that fact in my face for the longest time.

Maybe you're thinking "so what the heck are you waiting for!?! You get to EAT A LOT OF FOOD!  NICE!!!!"  But not so fast.  I'm not too keen to get big and fat quickly, as I considered myself pretty fit and trim at 158-160 lbs.  I had visible abs, pretty decent build, and felt good.  Purposely trying to gain weight, no matter how cleanly, might mean I need to sacrifice a good looking build for the sake of added muscle.  This, to me, was a little bit depressing (and honestly, it still is.)  Sure, putting on weight by eating a lot of clean food and training your butt off ensures that MOST of the weight you put on will be muscle, especially if you're not in a huge caloric excess.  But there's absolutely zero percent chance of gaining weight and having it be 100% muscle.  In fact, no matter how clean you do it, the percentage usually isn't even close to that number.  And purposely putting on fat, to me, didn't sound like fun.

But I changed my diet anyway.  I added about 500 calories more initially, and when I plateaued around 161 for a week or two, I added a couple hundred more.  I eat all the clean food I can, and don't pay attention to calories quite as much as I used to when I was merely trying to maintain my weight.  Roughly I'm around 3200-3300 calories a day now, but when I get up to above 170 lbs, I'm sure this figure will have to increase by another 20% at least.  My training is hard enough that I need to eat a LOT of food to maintain my weight.  And, resembling more the ectomorph build, I have a pretty fast metabolism as it is.

Honestly, while I love food like no one else, it makes my heart sink a little to know that I have to keep shoveling in the food to the point where I force my body to gain weight one way or another.  I don't like seeing the little bits of fat showing up around my midsection (though at this point they're very very small, and I doubt anyone would really notice), but I do like looking in the mirror and seeing a more full, muscular, stronger me.  So how do I get through it?  How do I keep a positive spin on the weight gain process?

Well, firstly, the way you look can depend a lot on the clothes you wear, the amount of water you're retaining, and the mirror you're looking in, not to mention a million other variables.  What I know in my head is that when I see myself in my dorm room mirror, and I think quietly that I look big enough as it is, and maybe I should stop trying to gain, I remind myself that this view is skewed.  I'm close to the mirror, and have my own mental image of myself that warps reality a bit.  Anyone around me would tell me I look like a rail.  I know that.  I don't look big to others, and therefore I tell myself I shouldn't look big to my own eyes either.  I only weigh 162 for goodness sake.  162 lbs ISN'T big, especially if you're 5'11".

I also keep looking at pictures of my weightlifting idols.  Klokov, Chigishev, Ilin, Dolega, all 105 kg or 105+kg lifters.  They are huge, with ginormous amounts of USEFUL muscle.  I tell myself I need to look and perform like them, and I won't stop training or eating until I do.  I tell myself every bite and every squat will bring me one step closer to glory, and when I achieve that, I won't look half bad regardless.  How could I?  Tons of healthy food, tons of exercise, what could go wrong?  So what if my abs aren't quite visible.  When I throw 230 kg over my head, I don't think anyone will care, and I don't think I will either.

Dmitry Klokov, probably my favorite lifter (my height too)

Evgeny Chigishev, the pure essence of POWER

So my friends, if you're on a journey to get bigger, and are second guessing the weight gain, remember to take a deep breath, realize that abs aren't all that matters in the world, and grab a sweet potato.  Train hard, eat big, get strong, grab glory.  I won't stop until I do...that's for sure.

Our Daily Eats "Spicy Maple Pepitas" *Review*

I'm back with another fantastic snack that I've recently had the pleasure of stuffing my face with in every possible instance.  As you may or may not know by now, I like things with flavor, things that can kick you in the mouth a little bit with a spicy, sweet combination, yet keep your belly full and waist trim at the same time.  I don't come across store bought snacks that provide this unique feeling too often, yet today I'm pleased to say that a new food has graced my plate with its presence and given me something I truly enjoy.  They're made by a company called Our Daily Eats, and are named creatively "Spicy Maple Pepitas."

So what are these things exactly?  Well, they're pumpkin seeds to be exact.  Small ones, that are spiced up with cayenne pepper and maple syrup.  If that doesn't sound like a combination made in heaven, I don't know what does.  And as far as taste goes, these things really hit the spot.  They're exactly what you'd expect, spicy and interesting, yet deliciously sweet at the same time.  If you're not a huge spice fan, don't worry, these things don't burn, they just let you know they're there with a nice little twinge of flame.  And the maple syrup...well coming from Vermont you can already tell I'm a fan.  I love maple syrup, and I truly believe it is a PERFECT addition to these spicy little seeds.  Together they create a very unique taste that I believe you must taste ASAP.

But what about the actual nutritional profile of these seeds?  Well, as you know, I don't eat food that's not healthy/beneficial toward my body in some significant way, much less write a review on it.  And I'm pleased to announce that the nutritional profile on these pepitas is AWESOME!  Let's look a little closer, shall we?

Ingredients:  This is the first thing that caught my eye.  There aren't any chemical/artificial additives!  In fact, the only ingredients are: Pumpkin seeds, maple syrup, cayenne, and sea salt.  That's FANTASTIC!  Seriously, they don't even have any artificial sweeteners, or even added sugar (other than the maple syrup, which is considered a purely natural sweetener that is MUCH better for you than the granulated stuff).  Normally if you see salt on an ingredient list, you need to be wary of sodium content, but NOT THIS TIME!  We'll get more into that later.  But like I said, this list is short and sweet, and completely fulfills the claim "100% natural" that's boasted on the package.  PERFECT!  

Caloric content:  Now as we know, nuts and seeds tend to be very calorie dense, but they're also quite filling, so you're unlikely to go hog wild on such a product.  1/4 cup of this product has 125 calories, which is quite managable and is a PLENTY decent serving size if you're looking for a quick, midday snack.

Added Nutritional benefits:  As the package states, pumpkin seeds are quite rich with unsaturated fats and Omega-3 fatty acids, which you can pretty much always use more of.  They're extremely heart healthy, and lower your risk for heart disease or other cardiovascular health ailments if consumed on a regular basis.  They also help lubricate your joints and keep things sliding smoothly, keeping you mobile as age creeps onto all of us.  Pumpkin seeds are also very rich is minerals such as iron, zinc, and manganese, and have good helpings of vitamins C and E.

Sodium content:  Now usually you have to be wary of packaged nuts and seeds for their sky high sodium counts, but not this time.  In fact, per serving, there are only 85 mg of sodium, which is EXTREMELY low compared to most other similar products.  There's just enough salt there to support the delicious flavor, without causing that sodium level to skyrocket.  Awesome!

Entire Nutritional Information:

Serving Size: 1/4 Cup
Calories: 125
Total Fat: 5 g
   Saturated Fat: 1 g
   Trans Fat: 0 g
Cholesterol: 0 g
Sodium: 85 mg
Total Carbohydrate: 15 g
   Dietary Fiber: 0 g
   Sugars: 3 g
Protein: 1 g

So would I recommend this product?  ABSOLUTELY!  They're ridiculously delicious and are a great tool to either trim down or bulk up, or even just maintain your weight.  They're very healthy, and are a refreshingly powerful flavor compared to most other bland health food.  Just watch the serving size and you're golden.  Excuse me while I go and have another handful...

Eat healthy, stay creative, and as always, GOOD LUCK!

Make Caloric Density Work For You

In today's world, it's easy to eat something small that's EXTREMELY calorie dense.  I think McDonald's gets picked on enough, so I'll use Burger King as an example.  Their Whopper has a "whopping" 670 calories per burger, and anyone who's got a stomach like mine (which is pretty much any college guy I can think of) could down three of those things before feeling full.  Guys have big stomachs, and even you women, who get full more easily, still could effortlessly consume a tuna salad wrap which, with added Mayo, could break 500 calories without trying too hard.  And who eats just the sandwich, right?  You gotta have a few extras, like coleslaw, or a ranch smothered salad, or even some fries.  Before you know it, you've broken 1000 calories in one meal, gotten very little actual nutrition, and worst of all you may not even know you did it!

So how is it possible to avoid these calorie dense meals that don't fill you up?  It's pretty simple really.  First, know your food, how many calories they contain, and assume as little as possible.  Find out tooth and nail how many calories that piece of pizza has, and limit yourself based on that.  Knowledge is power, and to succeed in dieting, you need to KNOW as much as possible about the food you eat.  No guesswork.  But we all know this, right?  What I really wanted to talk about with you today is a neat little method to ensure you stay full, and don't go overboard with caloric content.  Check this out:

Now by this point we should have a grasp on the term "caloric density."  Basically the less amount of food per calorie, the greater caloric density that food has.  Peanut butter is 2 tablespoons per 200 calories.  That's VERY dense, because two tablespoons ain't that much.  Lettuce is extremely NON calorie dense, because you can have like 10 or 12 cups of the stuff and would be hard pressed to break 100 calories.  The trick is finding the foods that AREN'T calorie dense, yet are still delicious and filling, and stacking those on top of each other for each meal.  Here's an example:

For lunch at home, I'll usually have:

1 tilapia fillet (~100 calories)

1 hard boiled egg (~80 calories)

1 whole wheat flatbread (~100 calories)

1 bag of "steam in bag" carrots (~100 calories)

1 grapefruit (~100 calories)

1 tomato (~30 calories)

1 big salad with lettuce, mushrooms, bell pepper, cherry tomatoes, cucumber slices and balsamic vinegar (<100 calories)

1/2 serving of peanuts, almonds, or cashews (~100 calories)

mmmmm... Tilapia

So that's about a 700 calorie lunch, and ladies and gentlemen, that's a LOT of food.  Keep in mind that if i were to have 1 Whopper, I would have consumed about the same number of calories, I'd have gotten almost zero nutritional value, and I'D STILL BE HUNGRY!  Plus, there's a lot more your body can do with that boatload of nutrients you give it in MY meal than all that saturated fats, sugars, and chemicals you give it in BK's meal, and therefore you'll be more likely to maintain a lean figure and feel like a million bucks.  

Another tip, try to keep your foods around whole calorie numbers.  Notice most of my meals items were 100 calories a piece.  This made the addition quite easy, and the foods more numerous.  Feel free to substitute more calorie dense HEALTHY items, but remember that once you do your plate might start to look a little empty.  

Now in terms of the actual food items chosen, I'm pretty sure I've given you enough information in all my other articles to do that on your own (do some reading if you have to, there's PLENTY to read in this blog), but just to refresh, if you're looking for low caloric density go with: lean meats (fish, chicken, turkey, even lean beef), veggies (broccoli, brussels sprouts, green beans, asparagus, carrots, corn), and fruits (grapefruits, bananas, apples, pears, oranges).  Nuts may be higher in caloric density, but don't be afraid to throw a few in there for some healthy fats (WHICH YOU NEED!), just watch the overall quantity.  They are quite satiating though, so don't worry about still being hungry.

And my final advice:  You really want to make sure you leave that dinner table full?  Drink a glass of water before the meal, and one during.  Big, full glasses.  That'll keep you topped off guaranteed, and you won't have room for any of that cheesy casserole.  

See?  It's not so hard.  Keep the foods lean, healthy and light, and you'll be eating big meals that keep you slim, trim and strong.  You'll feel like you're just shoveling the food in, but in reality you're eating the same amount, if not less than you were before.  Crazy how this stuff works, right?

Enjoy your food, eat healthy 'til you're full, and as always, GOOD LUCK!

MaraNatha Almond Butter *Review*

Time for another review, and surprise surprise, it's another nut butter!  This one's a little different than my previous favorites, and that's mainly because it isn't made with peanuts!  That's right, we're going with something a little more exotic.....Almond Butter!  Ever heard of it?  I'm sure quite a few of you have, and I'm pleased to say that it's available at most grocery and health stores.  One brand which easily stands above the rest, at least as far as almond butters go, is MaraNatha, and their no-stir natural almond butter.  I love this stuff, and please allow me to explain why.

First of all, did you know that almonds themselves actually have a slightly better health profile than peanuts?  That's right, and unlike peanuts, they're actually a nut (peanuts are classified as legumes).  Per serving, almonds generally have more unsaturated fat than peanuts, less saturated fat, and more fiber.  Not to mention they're probably one of the best tasting nuts on the market (especially when they're smoked...yummy.)  All that means natural almond butter has the potential to be even healthier than natural peanut butter, at least to a small degree.

A word to the wise, don't dig into a jar of almond butter believing it will taste like peanut butter, it DOESN'T.  It's a unique taste, but an INCREDIBLY delicious one.  And boy does MaraNatha hit it on the spot, their blend is perfect for just the right amount of taste while keeping good consistency AND all the natural benefits of almonds.  Honestly, when you first try this stuff, make sure you've built up some good self control, because I honestly doubt you'll find it too easy to stop spooning that creamy goodness into your mouth after just one bite.

What if you're a chunky person?  Well I'd suggest the treadmill, and then the dumbbells.....oh god I'm hilarious. But all jokes aside, don't fear, I was extremely pleased to find that MaraNatha has both creamy and chunky varieties of their almond butter, so whichever you prefer you're guaranteed to be quite satisfied.  I have to lean toward the chunky stuff myself, it's nice to have a soft texture, but even better when it's interrupted by that beautiful crunch of a little piece of almond.

Because I'm never one to just blindly tell people to buy a product, let's look at the nutritional profile of MaraNatha's almond butter just to make sure what we're buying is as good as they say.

If that picture's slightly hard to read, I'll spell out the nutrition facts for you:

Serving Size: 2 Tbsp
Calories:190 (150 from fat)
Total Fat: 17 g (2.5 g saturated, ZERO TRANS FAT)
No Cholesterol
Sodium: 65 mg
Total Carbs: 7 g
Fiber: 3 g
Sugars: 3g
Protein: 6 g


Ingredients: Dry roasted almonds, palm oil, organic unrefined cane sugar, sea salt

In general, that's a FANTASTIC nutritional profile.  And because it's natural, it has no hydrogenated oils which could cause trans fats to pop up.  Because this butter is a "no-stir" variety, it has a slight bit of palm oil added in an attempt to keep the almond oil from separating from the butter itself, but this is nothing to worry about compared to its hydrogenated counterparts.  It also has a slight bit of sugar added, which normally would be a turn-off for me, however at only 3 grams per two tablespoons, the amount must be miniscule, and therefore I'm willing to look past this little addition.  The ingredient list is still quite short and sweet, a MUST HAVE for any nut butter I'll buy, as well as any nut butter that's respectively healthy.

So where can you use this stuff?  ANYWHERE YOU WANT!  But seriously, wherever you use peanut butter, you can use almond butter instead.  Spread it on a slice of whole wheat  toast or WW bagel, or maybe put it in a nice warm bowl of oatmeal, or have a tablespoon in your post workout shake for some extra calories.  I actually always have a tablespoon of this stuff before bed to get a few more calories in and slow down my digestion in hopes to prevent overnight catabolism.  It's an extremely versatile food, and hey, nobody's going to yell at you for eating it plain either (as long as you do so in a somewhat sneaky way).


My overall rating:

Taste: 10/10 (THIS STUFF IS DELICIOUS)
Versatility: 10/10 (Use it anywhere and everywhere)
Nutritional profile: 9/10 (I like everything but that tiny bit of sugar)
Price:  7/10 (at $4.68 a jar, it may be in the cheaper range of almond butters, but peanut butter is still much cheaper)

There it is, a look at one of my favorite health products of all time, a tasty, savory sweet treat that can be used throughout your day to supply your body with healthy fats, a little protein, and a whole bunch of nutrients.  I STRONGLY suggest you try almond butter.  There are hundreds of almond butter addicts, some having converted from peanut butter (though you can't go wrong with either choice.)  Pick up some MaraNatha almond butter and enjoy, and don't be surprised if that glass jar is empty before you know it!

Rest Day Diet

The day has finally arrived, that sweet 24 hours of relaxation and recovery.  Your scheduled rest day, where you say adios to the gym for a little while and maybe can actually get a few things done for once.  Or maybe you'll just sit in front of your TV, relishing in that sore feeling you have all over proclaiming proudly that you DID push yourself in the gym, and you have earned that two hour shower you're about to take.  It's a great feeling, isn't it?

But hold on a minute, you've just realized something.  You've spent all this time carefully calculating your diet to tailor to your workout schedule.  What about the days off!?!  How much are you supposed to eat, and what foods are suitable for such lazy circumstances?  Should you eat as much food as when you're cranking on the weights or sprinting on the treadmill???  Who knows!?!  And at this point, on the couch, you're probably thinking "holy crap, this rest day might just throw MY entire diet off, and all MY progress out the window!"

First of all, that's ridiculous.  One day of eating, no matter the food, doesn't change a thing.  And as long as you eat clean and well timed meals, you have literally nothing to worry about.  However, this concept of rest day nutrition is an interesting one, and is quite important to consider.  I mean, what should you eat when you're not hitting the gym, and what should the caloric numbers looks like compared to a workout day?

Let me define for you what a rest day really is.  It may be nothing more to you than a day to tend to your sore muscles and tired eyes, but to your body, it's MUCH more than that.  Over a week of working out, not only have you broken down loads and loads of muscle fiber, you've also depleted glycogen stores quite considerably.  And that sore feeling you have?  That's your muscles telling you they've been heartily damaged during your lifting escapades.  People used to believe that it was something called "lactic acid buildup," but several studies have shown that it's actually just torn up muscle fiber that's making you achy all over.  Fun stuff, right?

Your body uses a day of rest to take whatever nutrients it has at its disposal to replace and rebuild what you've smashed, broken, and depleted, namely muscle fiber and glycogen stores.  Now you may be slightly confused as to why your body needs a rest day to actually complete this task, because after all, isn't your post workout protein shake and added carbohydrates for exactly this purpose?  Sure they are, and they do a great job of repairing muscle as quickly as they can and refilling glycogen to manageable levels.  But your body isn't a miracle worker, and can't repair 100% if you're hitting it day after day after day.  It takes time to rebuild and refuel, and therefore after one whole week it has fallen noticeably behind.  Your rest day is a day to catch up, a day to let your body finish the job (until next week, that is...).

So all this talk of rebuilding and replenishing should be giving you a pretty good idea of what you need to do to help your body repair efficiently.  The bottom line is, to recovery fully, your body NEEDS NUTRIENTS.  That's right, you NEED TO EAT.  There's this stupid thought floating around that if you're not working out that day, then you don't need increased protein levels, or a good amount of complex carbs, or clean, balanced meals in general.  That's truly ridiculous!  For your body, this isn't a day of rest, it's a day of furious work to fix the damage YOU caused it.  So your first rule of thumb when it comes to eating on off days:  Don't skimp on the healthy, nutrient dense foods.  Get a lot of lean protein in there, and complex carbs like oats, veggies, and wheat.

But what about the actual AMOUNT of food?  Like the number of calories?  Well, first off, like I've said before, I'm not a calorie nazi.  I truly believe you can eat a LOT of extremely clean, nutrient dense food and be in much better shape than someone who's counting every single calorie they consume.  But I understand the importance of keeping general trends in view, and if you're dieting strictly then it is probably a good idea to have a number in mind.  So I'll offer this advice.  If you're looking to lean out, lose some body fat, tone up, etc, then on rest days I would suggest consuming 200-300 fewer calories than on a training day.  This is a simple thing to do, and most people already are following this rule by omitting their post-workout shake on rest days.  No workout, no shake, right?  Seems pretty obvious.  If you're looking to cut a few more calories out, consume a few less carbs in the evening, and you should be set.  Again though, you do need to get those glycogen levels back up, so the same number of carbs as usually consumed in the morning shouldn't change for rest days.

What if you're looking for size, or strength, or both?  Well, as a strength athlete myself, I feel comfortable telling you guys looking to get bigger and stronger that rest days aren't an excuse to cut back on the calories.  You can eat as much as you do on training days, and possibly even slightly more.  After all, if you're constantly lifting heavy, you'll need those extra calories to rebuild for another hard week of lifting.  Think of it as your chance to catch up!  YOUR BODY GROWS WHEN YOU REST, NOT WHEN YOU LIFT!  Chug some milk, have a sweet potato, and watch those PR's fall like dominoes in the coming weeks.  Obviously, keep your intake under a semi-scrutinous eye, but don't skimp.  Depriving your body will only hamper your gains.

Taking a rest day?  Don't forget the milk!

My favorite rule of thumb though, and perhaps the most important, is to listen to your body and its needs.  I'm actually often much HUNGRIER on rest days than lifting days.  Why is this?  Exactly what I told you above.  When you're not lifting, your body jumps on the opportunity to replenish.  This will cause a huge hunger that isn't normally there when working out, as lifting and cardio can actually stifle appetite to a noticeable degree.  If you're hungry, eat.  Make it clean food, and you're golden.  Simple, right?

A side note:  Drink LOTS of water on rest days.  Water helps in all sorts of ways, it will aid in nutrient absorbtion, it will rehydrate you after a long week of sweating it out in the gym, and if you ARE looking to cut the calories back a little on non-workout days, it will help keep you full.

There you have it.  Hopefully now your rest day won't be such a confusing time for you, and you can actually enjoy that soak in the tub.  Just as a side note, if you're really sore, I suggest first warming up your muscles with a hot shower or some dynamic stretches, then foam rolling or static stretching to loosen up your muscle fibers.  This will definitely help nutrient absorption, plus you'll feel a whole lot better.

Enjoy your time off, don't stress the little things, and as always, GOOD LUCK!

Going Ketogenic (Atkins, TKD, CKD, And More!)

Maybe you've heard of them, or maybe you haven't.  But they're out there: low carb diets which promise to lose you pounds off your waistline and keep tasty foods in your meals.  And if you can stave off the craving for breads, fruits, and sweets, these diets might be ones to try out if you're really looking to lose some serious fat.  They have been proven to be quite successful in most overweight individuals, and have a huge following in both the fitness world and the general public.  But there's a lot of information out there, and quite a few different types of low carb diets, so things can get pretty confusing quite quickly.  Let's explore the differences between different low carb or "ketogenic" diets and see if one or the other might be right for you.

First though, I'd like to post a disclaimer.  Low carb diets AREN'T for everyone, and they're NOT THE ONLY WAY TO LOSE WEIGHT.  Many people can lose pounds of fat while keeping large percentages of carbs in their diet.  So don't go cutting the bread, pasta and rice without really knowing what you're getting into.

Okay, so what exactly is a "ketogenic" diet?  It's a pretty interesting idea actually.  The train of thought is that when you eliminate most of the carbs from your diet, and replace them with high amounts of fat and moderate amounts of protein, your body, which normally gets its energy from converting carbohydrates to glucose, is forced to instead find another energy source.  It does this by freeing up stored fat molecules, converting them into a substance called "ketone bodies," and using that special substance to fuel your body.  Amazingly, ketone bodies have a lot of energy potential, so after an initial energy low upon starting a ketogenic diet, dieters often report a large increase in energy due to the new energy source.  This state of running off fat is called "ketosis."  Pretty neat huh?

There are several types of ketogenic diets, one of the most common being the Atkins diet.  This diet is mainly focused toward the general public, and has some pretty strict guidelines as to carb consumption.  Normally, for the first few weeks, dieters aren't allowed to consume more than 20 grams of carbohydrates per day, and instead are encouraged to take in their calories through mainly protein based sources.  There are four phases to the Atkins diet, each with different rules and permitted foods.  These phases are:

The Induction Phase (20 g net carbs per day)
Ongoing Weight Loss (Increase of 5 g net carbs per week until within 10 lbs of target body weight)
Pre-maintenance (Increase of 10 g net carbs per week until weight loss ceases, then reduction of 10 g)
Lifetime maintenance (Carbs remain at the "tipping point" established in the pre-maintenance phase)

If you'd like to read more about the phases of the Atkins diet, here's a link to my favorite site:  http://en.wikipedia.org/wiki/Atkins_diet#The_four_phases

It's your favorite site too, right? =]

The Aftkins diet is strict in the sense that carbohydrate amounts start low and stay low for the duration of the diet.  You're always going to be carbohydrate deprived in order to maintain ketosis, and therefore are always going to have to watch your weight, plan ahead in terms of your diet, and make sure you don't go over the magic number of carbs.  You're also going to need to eat a LOT of protein, which to many keto dieters has been found to be a non-ideal solution to replacing carbohydrates.  Many keto dieters who don't follow the Atkins diet say that it's far better to replace carbs with healthy fats than it is to replace with large quantities of protein.  Also, the Atkins diet doesn't employ any caloric restrictions, which can be confusing and misleading to certain dieters.  Many who aren't successful on the Atkins diet fail because they consume too many calories from non-carb sources that are very calorie dense, like certain cheeses and peanut butter.

The Atkins diet does have a very large following though, and quite a few remarkable success stories, so it remains a popular staple in the ketogenic diet category.

But what about other sorts of ketogenic diets?  Well, the Atkins diet is geared more toward the general public, and non-gym rats.  The fitness crowd tends to employ its own version of the ketogenic diet, and probably the area of greatest success in terms of the ketogenic diet craze is in bodybuilding.  Bodybuilders usually cycle between bulking phases (attempting to put on muscle through calculated increases in calorie and macro-nutrient intake), and cutting phases (eliminated the inevitable fat gain on top of the muscle gain due to bulking) before competition.  One of the greatest cutting tools in the bodybuilding world today is in fact a ketogenic diet.  However the Atkins diet isn't optimal for high intensity gym visits because according to some, it really can decrease strength levels to an intolerable level.  To combat this, bodybuilders (and other fitness enthusiasts alike) use three different types of ketogenic diets:

Cyclical Ketogenic Diet- This diet takes the fat burning benefits of ketosis and mixes them with the power of carbohydrates.  You may wonder how this is possible, due to ketosis requiring an extremely low carbohydrate environment to really work.  You see, on ketogenic diets, some people experience extreme strength losses at the gym, despite the increased fat burning.  This will require them to do what's called a "carb-up" once, or even twice a week.  This carb up involves eating large amounts of carbohydrates on a certain day, then cutting carbs to between 30 and 60 grams on every other day to reinstate ketosis and increased fat burning.  This process should cause a carryover from the carb-up day to allow energy levels to stay managable at the gym, and will keep the dieter from fainting with exhaustion.  This diet is EXTREMELY popular in the bodybuilding world, and has shown to be very successful across the board.

Targeted Ketogenic Diet- This version of the ketogenic diet is similar to the cyclical diet in terms of increased carb intake at certain key points, but instead of on a certain day, the targeted ketogenic diet allows you to ingest large amounts of carbohydrates around workout time, to really give you that boost of strength in the gym, and give your body much needed carbohydrates for recovery.  Usually around 40-80 grams of carbohydrates are consumed pre and post workout, though that number can be adjusted based on carb sensitivity and fat loss goals.  Again, this type of dieting has been shown to be very successful in the fitness world.

Standard Ketogenic Diet- This one I don't need to talk about too much, as it resembles the Atkins diet quite closely.  It has no carb-up days, and requires the dieter to maintain net carbohydrates levels under about 30 grams per day.

Here's a more in depth article about CKD and TKD keto diets from bodybuilding.com:http://www.bodybuilding.com/fun/sclark91.htm

Also, ketogenic diets other than the Atkins suggest a larger ratio of fat to protein, which I personally like considering too much protein can cause all sorts of little digestive issues.  Some good starting macros for a ketogenic diet would probably be 60% calories from fat, 35% from protein, and 5% from carbs.  Look around a little though, because many people have tweaked these macros and are still making great progress.

So you may be wondering, is a ketogenic type diet right for you?  Well, if you've got a few extra pounds to lose, a ketogenic diet can really work wonders.  I personally would suggest trying out either a cyclical of targeted ketogenic diet first, especially if you go to the gym on a regular basis (WHICH YOU SHOULD.)  Don't take this article as your only research on the subject, look around the internet for people who have had success, read their stories, and make sure you know your plan BEFORE you embark on the keto journey.  You can get GREAT results, you just need to make sure you know every little nuance of your diet.

Keep things precise, burn that fat, and as always, GOOD LUCK!


http://www.bodybuilding.com/fun/cyclical_ketogenic_diet.htm
http://www.bodybuilding.com/fun/sclark86.htm

Little Eating Makes Big People

Okay, so you've been on a diet for a few months, and so far it's going well.  You've lost about 5 lbs, and you're trying your hardest to stick to healthy foods.  Maybe you've been hitting the gym a few times a week, and are forcing yourself to sweat it out on the treadmill for half an hour each time.  It's not fun, but hey, it's working, right?

But then, all of a sudden, your previously steady weight loss just plain stops.  For week after week you step on the scale only to see the same number each time.  In desperation and frustration, you apply the "less and more" technique to diet and gym time respectively.  You start hacking your meals to miniature versions of their former selves and make sure to jog for at least an hour every day on that dreaded treadmill.  Before you know it you're hungry, tired, and your joints are killing you. But in a few weeks it'll all be worth it, right?  You'll step on that scale and see a lighter you, and that'll be worth the world.

But then, when weigh in day finally does rear its ugly head, you step on the scale only to face a number LARGER than what was there last week.  You're bewildered, disgusted, and ready to scream.  Not to mention you're probably ready to throw in the towel on this whole fitness thing, claiming that your body just wouldn't let you lose weight, and that you tried your hardest.  Here's what I say to that:

DON'T GIVE UP!!!

You ran across a very common problem with diets these days.  Many people know the basics behind weight loss, and that you have to burn more calories than you consume on a daily basis in order to be in a caloric deficit and therefore FORCE your body to use stored fat as the source of the remaining required energy.  It isn't rocket science, or at least, the concept isn't.  But in a modern world, where people look for the most efficient, quickest methods to get things done, this little bit of knowledge is a recipe for disaster.  You see, eating too few calories can actually cause you to GAIN weight.  Sounds ridiculous, but after I explain myself a bit here, I'm sure it'll make sense.

Let me start off by saying that your body is quite intelligent, and it knows how to stay alive.  Through millions of years of evolution it has determined exactly what it likes to eat, and exactly what to do if it's presented with a caloric surplus.  Heck, your body still thinks that if food became very scarce, you'll need every ounce of that stored body fat to keep you alive.  And if it's presented with a drastic caloric deficit (AKA starving), it'll do what it deems necessary to make the most out of your remaining energy stores.  You know what that means?

Your metabolism will slow to a turtle's pace and anything you eat or drink will go almost straight to energy stores, which we know better as your love-handles and beer belly.

To your body, there's no difference between an unrealistically low calorie diet, and a forced desert journey devoid of nourishment.  Either way, it thinks you're starving, and will take the necessary steps to keep you alive.  You'll feel like no amount of sleep will ever wake you up, and most likely your hunger will be insatiable, especially on such a low calorie plan.  No energy, no satisfaction, the perfect recipe for skipped visits to the gym, food binges, and a failed attempt at weight loss.  This is reiterated in an article written by David Greenwalt, a reputable personal trainer at bodybuilding.com.  He discusses a typical client in this same situation and how her body will not react to weight loss because of an extremely low caloric intake:

Not only has her metabolism matched her intake, her body has maximized production of enzymes that are designed to help store any additional calories as fat. Anytime additional, immediately-unnecessary calories are consumed the enzymes are there and waiting to store the additional calories as fat. Her body is starved nutritionally and it has one thing on its mind - survival.

Being mostly sedentary, her metabolism (hormones play a large role here) can do a pretty good job of keeping things slow enough so that the pathetically low calories she's consuming are just enough to maintain.

But since certain enzymes are elevated, waiting for more calories so more bodyfat can be stored, every nighttime binge or weekend mini-feast will contribute to fat stores.

So on the days she's not bingeing her body does not lose fat, or if it does, it's very little. And on the few days or times she does binge a bit her body is quite efficient at storing fat. So, while she may lose a smidge of fat from starving it is quickly replaced with every binge.

Original Article (A GREAT READ):  http://www.bodybuilding.com/fun/core_march_8.htm

This describes quite accurately that when drastically low calorie diets are employed as a weight loss tool, your body becomes extra adept at storing any little excess as fat.  Not an optimal situation for dieting, as you'll agree.

So fine, you know the details now, and you may have some returning hope.  But what do you do to turn this whole thing around?  Where does one start?  Well I don't believe the solution is very complicated at all, and it can be easily summed up in just a few simple steps:

Step 1:  Calculate the correct number of calories you need to cut about 1 lb of fat per week, if that's the rate you want to lose at.  I wouldn't suggest any faster rate, though it's fine if you'd like to go slower.  There are a bunch of GREAT calorie calculators out there, and while none are exactly spot on, they can give you a very accurate guess and a great starting point.  Here are some downloadable excel file calculators that I've found to be quite useful and accurate:  http://www.physiquefx.com/bmr-calculators/

Step 2: Change up your workout.  Instead of hitting the cardio for an hour, take about half your gym time to lift some weights.  It doesn't matter if you're a man or a woman, building lean muscle mass will increase your resting metabolic rate so that any weight you do lose you can keep off for good.  Cardio will lose you weight, sure, but it's a quick fix.  You won't have the muscle mass to maintain that new, leaner you, and most likely you'll put all that fat back on in a relatively short amount of time.  More muscle=less retained fat.  It's as simple as that.  

Step 3:  Make sure those calories are coming from clean foods.  You know the drill, lean proteins, whole grains, fruits, veggies, unsaturated fats, just about everything I've ever written about.  Need diet ideas?  I've got over 100 other articles all about food, so read up and get yourself on a good diet.  Use healthy foods to fill in your correct macro levels, and you're good to go.

And there you have it!  A simple solution to weight loss bottle-up.  Not difficult, not depressing, and it definitely should NOT throw you off track.  You CAN lose the fat you want to lose, and it's not as difficult as you think.  But your body needs calories, so don't starve it, because you'll pay the price in the end.

Don't be afraid to eat, get creative at the gym, and watch those numbers carefully.  GOOD LUCK!