How to Become Lean and Muscular.

In the United States, 42% of adults and 20% of children are obese.Even more people are overweight.The #1 reason?The standard American diet is trash.People don't know how to eat for vitality.People don't know how to eat for strength.People don't know how to eat for longevity.

You need to fulfill 3 basic requirements to optimize your fitness in your age group.

• Ideal body fat %

• Superior cardio

• Maximum muscle mass

Sound scary?

It is...when you eat the standard American diet. But this doesn't have to be so hard.

I believe everyone is an athlete.

I believe everyone should eat and train like an athlete. This approach will allow you to fulfill the 3 basic requirements of optimal fitness.

I am going to cover 3 basic principles for eating to support your journey to optimal fitness.

1. Whole Foods' Role in Wellness

2. The Significance of Protein

3. Athletic Nutrition

Stick around 'til the end for a free resource.

Let's get into it.

The Benefits of a 95% Whole Foods "Diet"

To be honest, I find it kind of funny...

The whole world is running around creating bullshit medicine, giving complicated advice, and looking for rocket science formulas to fix all these "health problems" - when the solution is as old as time.

Most people in America are overweight.

Many people have digestive and metabolic issues.

Why?

I believe it's because most people consume a diet high in processed foods, artificial ingredients, and harmful substances.

Nutrition is made overly complex nowadays. It's silly.

Our bodies have hardly evolved in 500,000 years, yet our entire diet has changed 10 times over.

Eating natural whole foods is considered a diet.

That's ridiculous. It's how we are supposed to eat.

I used to be 80 pounds overweight.

I used to be sluggish and slow.

Tired all the time.

My eating has evolved to become purely intentional.

I eat for survival and performance.

I believe in a 95% whole foods diet.

That means if I consume 2,000 calories a day only 100 of those calories are coming from some sort of processed food (at most).

Simple as that.

Stop running around looking for fancy answers.

I'm giving it to you, here and now.

No more...

• Fake Snacks

• Chick-Fil-A

• McDonald's

• Wendy's

• Candy

• Soda

Every time you say yes to one of those things, you say no to real nutrition.

You starve your body of the things it needs to thrive.

That's on you. That's your fault.

Eat correctly and your body will behave correctly.

Eat for Strength and Muscle Mass.

A few weeks ago, I talked about how you need to develop as much muscle mass as genetically possible for longevity.

Miss that issue? Grab it here.

Over the last 2 or 3 years, I've eaten with longevity and strength in mind.

Here's what my diet has done for me ↓

"Muscle mass is the organ of longevity. Without it, we lose independence and increase the risk of injury, chronic diseases, and social isolation. Muscle is crucial for maintaining movement and cardiovascular fitness.

Muscle mass is your reservoir for health and independence. You fill it when times are good and preserve it when times are hard. It will sustain you through the drought of old age."

OK - but how do you eat for muscle?

Easy.

Adequate protein intake from quality food sources.

(more on that later)

The most recent research indicates:

For optimal muscle mass development and to support an active lifestyle...you should consume between 0.7 to 1g of protein per pound of body weight.

I stick to this rule and I find it works very well.

Let's not overcomplicate it.

Here is a handy calculator to determine a healthy BMI range.

I find it to be reasonably accurate.

For example:

• I am 6'1".

• 180 pounds.

• 11-12% body fat.

Athletic Nutrition

What the hell is athletic nutrition?

It's eating like an athlete because you are an athlete (or at least should be training like it).

Athletes don't eat like little birds. They eat for recovery and performance.

They eat a diet that is rich in protein, healthy fats, natural carbs, vitamins, and minerals.

That little "meal replacement" shake isn't gonna cut it.

There is an added nutritional benefit to consuming whole foods in their natural state. Nutrients are more bioavailable when foods are consumed in their unprocessed forms.

It's better to eat an orange than to drink orange juice.

It's better to eat a steak than to drink a protein shake.

I've engineered The High-Performance Cookbook so you can eat like an athlete (because you are an Athlete).

It's packed with simply delicious recipes for the Everyday Athlete and includes a full grocery list.

Grab it here for FREE.

I will be updating it over time with:

• Plant-based recipes

• International dishes

• Healthy desserts

• And much more...

Chef J, out.

P.S. - If you're new here and have no clue who I am, check out my story here.

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