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Once again I want to thank Mike Geary for suppling us with some of his famous guides.

Written by Mike Geary

I've received lots of questions recently about exact meal ideas that are actually healthy and can help to lose fat and get those six pack abs quicker. So, here's some ideas from some of my own super-healthy meals this week:

Here's another well written post from one of our users in the forums. Arm88

This is just to get people to understand food labels a little better.

All food labels work under 2000 calorie diet, so the percentages you see on the side are the percent you need if your intake is within a 2000 calorie diet. For example if you see 30g of protein then it would say “% Daily Value = 60%”.

Also calories are made up of carbohydrates, protein, and fat (your macronutrients). In 1 gram of protein there is 4 calories, in 1 gram of carbohydrates theirs 4 calories, and in 1 gram of fat there is 9 calories, also in 1 gram of alcohol there is 7 calories. So for example if you have something with 2 grams of fat, 2 grams of protein, and 7 carbohydrates then it should equal out to be 54 calories.

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people following a low carb way of eating, who usually are replacing part of their carbohydrate intake with protein.

What is protein?
Protein is one of the basic building blocks of the human body, being about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially
made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

In a world of processed foods and fatty snacks, there is much concern over weight gain and obesity. For those of us who tend to carry the weight in our stomach area, this makes you at a higher risk of having a heart attack or stroke.

For people with large bellies, their body often loses sensitivity to insulin, an important hormone that helps the body feel energized and burn energy. Type 2 diabetes, high blood pressure, and heart disease occur because of too much bad cholesterol in their systems.

Nutrition & Diet

Brad's diet is the most important aspect when it comes to getting him in shape for a role. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique produces. For his Fight Club role Pitt took on a very strict and consistent diet eating six small meals a day which included a Whey Protein Powder and on occasion some protein bars, no other supplements were used by Pitt, however much of his nutrition came from whole foods high in protein like Chicken, Turkey, Fish, Lean Meat, Eggs and Cottage Cheese. Carbohydrates were very clean and included Wholewheats and Grains, Green Vegetables, Oats and Rice Cakes, which were then tappered off in his last two meals of the day.

Glycemic index (GI) refers to how fast sugar (glucose) enters the blood stream after carbohydrates are digested.
What can happen if you’re GI is too high:

Go Green
Your guide to building the perfect salad
By Elizabeth M. Ward, M.S., R.D.

Done right, a salad can supply fiber, protein, and potent disease-fighting phytonutrients. Done wrong, it's no better than fast food. Turn over a new leaf with these easy suggestions.

Get Raw
Fresh spinach has nearly nine times the bone-building vitamin K of iceberg lettuce. Use at least 2 cups and you'll get some hefty doses of zeaxanthin and lutein to protect your vision as well.

This is a great discussion on the Glycemic Index.

Now your probably wondering what is the Glycemic Index and how does it affect me?

Read this:
The glycemic index came about as a result of trying to determine how different foods impact your blood sugar levels. The more impact the food has, the higher it is on the glycemic index. For example white bread has a GE of around 70, and oat raison bread (whole grain) has a GE of around 47. jelly beans are around 80, while cherries come in at a low 22. What does all that really mean to you?

Let the Dinner Bell Ring
Most diets are all about what foods you'll cut out. This one is all about what you'll include. And that's good news, because if you want to emerge on the other side of this plan with a new body, you must have the flexibility and freedom to keep yourself from getting hungry, and the knowledge that you can eat well no matter what.

So let's get right to it, because eating more of the right foods more often is the basis of the Abs Diet. Remember:

MORE FOOD = MORE MUSCLE = LESS FLAB

That's why the Abs Diet isn't a diet you'll feel you "have to" stick to. It's one you'll want to stick to.

This is an important list to review. A physical person attending the gym at least 2-3 times a week should consume 1-2 grams of protein for each pound of weight their your body, per day.
Ex. Justin weighs 200 pounds he needs to consume 200-400 grams of protein per day.

Healthy eating plan created by Popeyes Canada.

Lean Mass Plan put togehter by Popeye's Canada.