Personal trainers New York believe in eating healthy,well-balanced meals that contain a variety of foods. Including nutrient dense foods that contain essential vitamins and minerals. No short cuts, no fad diets and no magic pills. Nutritional supplements are not substitutions. Eating properly improves muscular strength, endurance and recovery between workouts. Remember that fitness each individuals weight loss has different nutritional needs. In the end, dedication and self-discipline will determine the results! – Jason.

Personal training New York when preparing for bodybuilding / power lifting competition: Carbohydrates / sugars and proteins are manipulated according to body composition and strength goals The following is an example what works well for my personal physique.

(Egg white/oatmeal omelet)

• 8 - egg whites / 1 yolk
• plus 1 cup Quaker quick oats in Pam sprayed skillet add Vanilla Crème stevia extract
• 12oz - fat free milk
• 1 – apple

• 1 1/2 packets LEAN BODY mixed w/ water
• 1 apple or 1 cup - fresh/frozen berries
• 1 cup - fat free milk

• 8oz - baked sweet potato w/ cinnamon
• add 1/4 cup Quaker quick oats
• 6oz - grilled/broiled/baked chicken breast (boneless/skinless)
• water

• 40 grams - whey protein isolate with Glutamine

• NUTREX Volu Gro: 10g creatine monohydrate + 60g of Vitargo

• 3/4 cup - jasmine rice = 108 g carbs
• 6oz - grilled/broiled/baked chicken breast (boneless/skinless)

• 8oz or 3 - small boiled/baked new potatoes
• 6oz - grilled/broiled/baked chicken breast (boneless/skinless)
• water

• 8oz - grilled/broiled Orange Roughy, Halibut, Mahi mahi or Tilapia.
• 1 - whole Red/Orange/Yellow bell pepper or 1 - whole seedless cucumber

• UNLIMITED AMOUNT - green beans or asparagus
• water

• 50 grams- whey, calcium caseinate and egg protein mixed with water

Additional tips 

 EAT REGULAR MEALS… INCLUDE BREAKFAST DAILY! Your metabolism ONLY works if you feed it!

1. Last meal of the day eventually determines your body composition. ...Lean protein source plus steamed veggie consistently!  BALANCE…. Always eat in combinations - Protein + carbohydrate. Thermic effect of protein --- raises metabolism. --ALL MEALS AND SNACKS MUST CONTAIN PROTEIN SOURCE—
2. Consume majority of calories during the day while active!!!! Two largest meals = Morning meal & mid day /after training meal.  Include Fruits in the AM, Veggies in PM. Fruits have natural sugars and more calories than vegetables.
3. Include natural diuretics: asparagus & seedless cucumber! Aspartic acid helps improve muscle definition.
4. Water for hydration. Drink BEFORE you are thirsty… PREVENT dehydration & early fatigue. Bottom line...If Dark urine (color of apple juice) = dehydration If Pale yellow (color of lemonade) = good
5. Limit alcohol… One day per week will not prevent you from reaching your goals…6 out of 7 will. and Excessive alcohol consumption prevents reduction of existing body fat!
6. Calcium supplement required if NOT consuming 3+ servings of dairy products per day. Calcium is needed to build/maintain bone strength; helps prevent osteoporosis; Calcium citrate - most absorbable form.
7. Convenience meal drinks for traveling. Lean Body by Labrada Nutrition - mix w/ water = 290 calories, 45g protein, 24g carbohydrates
8. All-U-Can-Eat sushi once a week. Include tuna, salmon and eel for energy!
9. Proper training + BALANCED NUTRITION + Adequate rest = RESULTS