Cooking is time consuming, but traveling to find good things to eat results in even more time wasted.  Try cooking a bunch of stuff 1-2 times per week in bulk so you have it available at home and work.  It will end up saving you money and allow you to have better control over what you ingest each day.  Sure you co workers will want you to join them at a fast food place, but ultimately you will have to make some tough decision to support your goals.  Do not let social pressure knock you off course; people around you will want you to conform to what they are doing as a means to justify their own bad habits.

Take a Power Nap every Day

Napping for 20-30 minutes approximately 8 hours after waking up is a good way to refresh mentally and collect your thoughts.  You can even think about what you are going to do in the gym that day, visualize a new record, 5 more lbs or 1 more rep than a previous best with perfect form.  These short sleep sessions can also optimize hormones.

 Eat Correctly Before Training

The pre workout meal is important for many reasons, but do not think this one meal will cover up for poor eating for several days before.  The food choices you have been making for several days will have a big impact on your success.  A bunch of carbs before training or a high sugar sports drink will not positively impact your training capacity.  We want to create a slight elevation in blood sugar and anabolic insulin levels without overwhelming the digestive capacity to avoid seeing your food all over the gym floor.  Over the past couple years we have been researching many different protein combinations and 6 months ago arrived at a combination of 4 proteins that work very well for both a rapid and prolonged release of nutrients during training.

DigestA+Lean Protein will tackle hunger and peak energy when taken 1 hour before training and complement Amino Loading by providing nutrient support via a different pathway.  There are no dairy derivatives making this formula very easy on the stomach, there are actually elements to improve the digestive process and this is vital as the more nutrients you can properly utilize the more muscle you can earn.  Bloating, stomach distress and low energy are a sign that your current protein powder is not agreeing with the system and your money is going to waste as this is a strong indication the body is not making use of the nutrients.

Consume Anabolic Fats with Every Meal

Dietary Fat is not the enemy.  The right sources support proper health and naturally boost anabolic hormones levels.  Good sources include avocados, extra virgin olive oil, raw nuts, coconut oil, whole eggs, grass fed beef, butter, almond butter, powerbutter, natural peanut butter and Alpha Omega M3 for many of the nutrients that you cannot extract from food alone.

 Compete To Dominate

Be highly competitive, studies show that men watching sporting events show an increased testosterone level when their team is winning.  Only support teams that will win to keep test levels high and better yet compete in sports to dominate.  Some exercise playing basketball or football perhaps can increase your competitive edge and anabolic hormone levels.  Remember to dunk on opponents and do elaborate touch down dances whenever possible to support the big T.

   Make the Glass Full

Think in a positive manner!  Let’s face it there is a ton of negativity out there, just turn on the news and open up the newspaper and you can see a ton of depressing things.  Some negative matters are impossible to avoid, however you can separate yourself from negative people who bring you down and distract from your goals.  Think positively and consistently rehearse your goals daily to remain focused.   It is very easy to lose focus and begin making bad food choices; you must reinforce the proper nutrition and life style habits to earn the best results.

Example for a 200-225 lb man wanting to Gain Lean Muscle Fast!

First Thing when Waking

1- 2 scoops 100% MR

1-2 scoops Muscle Synthesis

Breakfast

4 whole eggs + 4 egg whites cooked with organic butter

4 strips turkey bacon

½ grapefruit

1 cup oatmeal no sugar added

3 Alpha Omega M3

Mid am Snack

½ cup raw nuts

6 oz organic meat jerky

Lunch

8 oz 90% lean ground beef- Grass fed if possible

1 green pepper mixed with beef

1 cup grown rice

1 tablespoon extra virgin olive oil

Mid Afternoon Snack

2 packets powerbutter/DigestA+Lean Protein

1 small apple

30 min pre workout

2 scoops 100% MR

2 scoops Muscle Synthesis Powder

During Training Sip

2 scoops 100% MR

2 scoops Muscle Synthesis Powder

Immediately Following training

2 scoops 100% MR

2 scoops Muscle Synthesis Powder

30 minutes following training

DigestA+Lean Protein

2 tablespoons of honey

1 mango, banana or ½ melon- optional

Post workout meal/Dinner-60-90 minutes following training

8-10 oz fish, seafood, chicken, buffalo etc

1 sweet potato

1 tablespoon extra virgin olive oil or ½ avocado

2 cups green vegetables

3 Alpha Omega M3

1-2 hours before bed

DigestA+Lean Protein

1 cup berries

30 Min Before Bed

1- 2 scoops 100% MR

1-2 scoops  Muscle Synthesis Powder