Models - A Comprehensive Guide to Attracting Women by Mark Manson

Author:Mark Manson [Manson, Mark]
Language: eng
Format: epub, mobi, pdf
Published: 2013-11-20T18:30:00+00:00

2. Nutrition

Consciously determining how much food and what food goes into your body is the most determining factor towards your health and your body’s appearance.

The first thing you must determine is how many calories you need to eat each day. This is easy. Take your weight, multiply it by 15 to get your daily maintenance calories. Then subtract 500 if you want to lose weight or add 500 if you want to gain weight. For instance, I weigh about 180 pounds. 180 x 15 = 2700. I must eat 2700 calories a day to maintain my current weight, 2200 a day to lose weight and 3200 a day to gain weight. If you weighed 150 lbs, you would eat 1750 a day to lose weight and 2750 a day to gain weight, etc.

Counting calories can seem like a big hassle, but it’s pretty simple once you start learning how much is in each kind of food and what kind of calories are present in them. NutritionData.com is a great free site to help you start.

Next, we must decide the proportions of calories to put into our body. This isn’t as important if you’re trying to gain weight as if you’re trying to lose weight. Generally, if you’re gaining weight you want to a 40% carb, 30% protein, 30% fat diet. If you’re losing weight, you want less fat and carbs and more protein. I’m going to leave the calorie proportions to other sites and guides — if you are that serious, you will look them up yourself.

Instead, I’ll make some general statements about what your diet should be:

NO FAST FOOD. Way too much fat. Way too much salt, cholesterol. This shit really is a nightmare for any health-conscious person. Not to mention they come in ridiculous portions.

NO DRESSINGS OR SAUCES. This means: any salad dressing, mayonnaise, sour cream, cream cheese, butter, etc. All of these things are PURE FAT, and not the good kind of fat either. (Exceptions: Ketchup, mustard, jelly, guacamole)

LESS CHEESE. Cheese is great, but it provides a lot of unnecessary fat.

NO FRIED FOODS. Again, it’s all fat. That means french fries. Sorry.

BAD CARBS. Bad carbs include just about any grain or starch under the sun. Most breads (especially stuff like Bagels, pastries, croissants, muffins), potatoes (french fries), even stuff like corn and rice. Cut out pasta if you can. There’s a vast amount of research showing that processed carbs are what make you fat — not actual fat intake.

LESS (OR NO) ALCOHOL. Alcohol calories are useless to your body, they go straight to fat.

NO SODA. The amount of sugar and sodium fucks with your metabolism and causes you to store more fat.

Eat fruits and vegetables.

Eat TONS of lean protein. Baked Chicken. Sirloin steak. Baked turkey. COLD CUTS! No salamni, pastrami, ham, bacon or whatever. Eggs are great too (especially egg whites).

Milk

Good fats: peanut butter, nuts (almonds, cashews, peanuts), avocados, eggs.

Take supplements: multi-vitamins and fish oil. Buy some whey protein and consider getting some creatine (especially if you’re bulking up).

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.