1. EAT EARTH-GROWN NUTRIENTS
That’s right, real food. If you focus on eating real food, and eating it as closely as possible to its natural habitat, you will be consuming the most nutrient-dense materials you can. Nutrient density—that’s the key here.
Other rules to maximize nutrient density: Fresh is always best. Raw is usually best. Pesticides, chemicals, preservatives, and growth agents—they all detract from the overall nutrient content of food.
2.EAT EVERY 2-4 HOURS, BASED ON WHAT YOU JUST DID OR ARE ABOUT TO DO
This concept should be familiar to most of us who have a few years in the strength game. How it plays out can look different for different athletes. A fighter looking to make weight will eat different quantities at different times than, say, a bodybuilder looking to add mass. Different training, different goals, different foods, different amounts.
But the rule itself holds. The athletes are always thinking about preparing their body for work to come, or helping it recover from work performed. You should, too.
3. EAT UNTIL SATISFIED, NOT UNTIL FULL
Eat better, and you’ll use more and waste less. When we eat too much, our digestive systems pay the cost—tell me if you’ve been there before. We also end up missing out on some of the vital nutrients we think we’re delivering to our hungry muscles. Don’t let gluttony get in the way of your gains! Cultivate the skill of listening to your body, and it’ll let you know when it’s had enough.
4. DRINK LOTS OF WATER
Over 70 percent of our body is made from water—not soda. Water is present in every cellular interaction of the human body, and that definitely includes muscular contraction.
As to other beverages, we don’t consume them. Why should we? If making gains is the goal, keep it simple, keep it real, and keep it pure.
5. STAY ACCOUNTABLE
When I say “be accountable,” I’m talking about every meal, every day, every week, every month, every year. There is no cheating in my system. There are only gains or no gains. Now, don’t get your panties in a bunch and start dropping that “refeed” body-babble on me.