**THIS IS WHAT WE DO NUTRITIONALLY. WE ARE NOT SAYING THAT EVERYONE SHOULD DO WHAT WE DO. YOU HAVE TO DO WHAT WORKS FOR YOU!** 

We have been getting ALLOT of e-mails and questions regarding Tami’s and my daily nutritional strategies. Tami has her own guidelines which are slightly different from mine. I am simply sharing what works for ME with simple guidelines that others could follow if they so choose. People are over thinking their nutrition and making it overly complicated.

Your nutrition should be basic, simple and workable for a lifetime. Not something you do for 90 days and then switch to something else. You notice I NEVER use the word DIET. DIET gives the impression that its not a lasting way of eating. I prefer to say LIFETIME NUTRITION. That being said, let’s get right into it! We all need to find the amount of calories and nutrient values (grams of protein, carbs, and healthy fats) that supports our Fitness efforts and goals.

I call it WALKING YOUR OWN PERSONAL NUTRITIONAL TIGHT ROPE Personally, I want to improve my strength, maintain my current amount of muscle, and slightly reduce my body fat level (Roughly 7-8% right now) Here is what works best for me:

1.2000 calories per day

2.1 gram of Protein per pound of body weight

3.Fruit & Veggie Carbohydrates only (No refined or complex)

 4.No limit on Healthy Fats

5.3/4 to a gallon of water per day Using the above principles I leaned out to my current 7-8% body Fat WITHOUT any extra cardiovascular exercise, which I had always done to lean out in the past.

 Here are our basic LAWS OF SIMPLE NUTRITION:

1.) PROTEIN ~ The most important nutrient for building muscle & strength.

OUR LAW ~ 1 gram of protein per pound of body weight. No more than 200 grams maximum for men and 150 grams for women. Your body simply doesn’t need more than that.

 2.) HEALTHY FATS ~ Healthy Fats are needed by the body for energy, vitamin absorption, healthy skin, and necessary bodily functions. The various health benefits including reducing the risk of developing heart disease, Alzheimer’s, depression, and cancer.

OUR LAW ~ I don’t recommend tracking or trying to control your fat intake as long as you are consuming only HEALTHY Fats such as the following:

1.Fish ~ I don’t eat any fish at all, so I consume a Fish Oil Supplement every day.

2.Almonds - My favorite! I eat a serving of 24 almonds, every day.

3.Avocados

4.Flaxseed

5.Olives and olive oil

6.Peanuts and peanut butter - 5 ounces of nuts per week reduces the risk of cardiovascular disease by 35 percent. Another food that Tami and I consume every day.

7.Sunflower seeds

8.Walnuts: Have the highest levels of omega-3 fats.

3.) CARBOHYDRATES ~ They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. 

OUR LAW ~ I choose to consume fruit carbs in moderation. I eat all of the vegetables that I can (SHAKEOLOGY helps me out here!) I eat fruit every day. As long as you account for your fruit in your carb totals for the day you are good. Don’t worry about the “Natural sugars” in fruits. Its natures candy, eat your fruit!

We do not consume refined or complex carbs. (No bread, pasta, rice, ect) 4.)

WATER ~ Our bodies are comprised of 60 percent water. Your body depends on water. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. 

OUR LAW ~ I drink 3/4 of a gallon of water every day without fail. Some days a little more, some a little less. When I don’t take in enough water, I can feel the difference.

5.) SUPPLEMENTS ~ Natural dietary supplements help us overcome nutritional deficiencies.

OUR LAW ~ Supplements should be used to FILL IN THE GAPS of a healthy nutrition strategy. Many folks try to use supplements to compensate for poor nutrition. This is a mistake. Think of your supplements like metabolic insurance for your healthy nutrition. SHAKEOLOGY is by far the BEST supplement I have ever used. It provides protein, carbs, fiber, and an amazing array of vitamins, minerals ans other Super Foods.

 My personal Supplementation includes:

1.Beachbody SHAKEOLOGY

2.Beachbody Activit Multi Vitamin/Mineral Formula

3.Beachbody Joint Support Formula (Recovery from my strength work)

4.Beachbody Core Omega 3 ( I don’t eat fish)

Don’t over think your Nutrition folks. Its not anything mystical or scientific. Keep it simple, enjoyable, and workable for the rest of your life. If anyone has any questions, please contact me. I’d love to speak to you about your own nutritional program!

All my best,

Mike