A.Pruitt Nutrition Bonus*

If your goal is to lose weight or to gain muscle mass the only way you will succeed is by a healthy diet of “REAL” food. No matter how much you bust your ass in the gym or out on the track you will not have the results you are looking for unless you really keep up with what you put in your mouth. Everyone has their opinion and formula as to how to get the results you want; but what it ultimately comes down to is calories. If you want to lose weight you must burn more calories than you put into your body, if you want to gain weight you need to eat more calories than you are burning off.
Here are a few simple tips and foods that you can start looking at. Later on there will be a post of a sample 7 day eating plan that can help you either 1) lose weight or 2) gain weight.

Tips:
• Aim for 5-6 smaller meals a day. You want to keep your metabolism burning all day; think of it has a furnace and you wouldn’t want that fire to go out so you need to feed it coals more often than just 3 times a day. So try and eat something every 2-3 hours.
• Build your meals around a base of lean protein and shoot for one gram per pound of bodyweight per day.
• Eat vegetables at every meal except breakfast. EAT ALL THE VEGGIES YOU WANT!!
• Avoid sugars, artificial sweeteners and saturated fats as much as possible.
• Try to only eat your carbs at breakfast and around your workouts, do not eat any carbs after 8-9pm.
• Try and make breakfast your biggest meal of the day, you will be burning off whatever you eat throughout the entire day.
•Drink a glass of water before and with your meal. This will help you stomach feel more full and thus, less calories! Also eat slow fast eating leads to over-eating!
“Real” Foods:
• Nuts
• Seeds
• Potatoes
• Oats
• Brown Rice
• Fruit (this is where your natural sugar will come from)
• Vegetables (eat all you want!)
• Chicken
• Fish
• EGGS!!!!!!! ( Your best friend no matter what your goal is)

Above are just a few brief examples of what you should start looking at when you head to the grocery story (preferably a farmers market if there is one around your house) Look for the sample 7 day eating plan soon to come.
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