As far back as I can remember, I subscribed to the Philosophy that states, “Your body does what your mind tells it to.”

Powerhouse Pic After fracturing 2 lumbar vertabrae when I was 15 years old, I knew that the only way back to great health was to get strong.

Both physically and mentally.

And I couldn’t think of a better way to get Mentally Strong, than to get Physically Strong.

So over the years, I’ve become an avid student of exercise and fitness.

From Cardiovascular Training, to Resistance Training, I’ve experimented with many different types of exercise.

Plyometrics, Isometrics, Yoga, Pilates, Free Weights, Machines, Running, Power Walking, Biking, Sprinting, Swimming & Martial Arts are all forms of my favorite exercises.

I’ve used them all in making Physical Transformations througout different parts of my life when I knew that a change was in order.

Like this Transformation below.

The story is that I was dating the wrong girl, smoking and drinking and not exercising.

Plus, I was eating a ton of junk food, mainly fast food, because that’s all I could afford at the time.

Well, I read about a Physique Transformation Contest and chose to enter one night at one of the lowest times of my life.

After 12 weeks of 100% committment, (and I mean OBSESSIVE committment), here’s what I produced:

(This is my Before & After shots, roughly 90 days apart)

Before & After Physique Transformation

I burned 21 lbs of fat and added 14 new lbs of muscle.

How did I do it?

Here are my 5 BEST Fat Burning & Muscle Building Nutrition Tips, that I used to get these results in my Transformation:


#1 – Do your Fat Burning Workouts on an empty stomach, first thing in the morning

The sooner you do your workout after you first wake up, the more fat you will burn. If you cannot exercise on an empty stomach, (like me most of the time), have about 25-35 grams of pure protein from Whey, Soy or lean meat.

#2 – Eat 5-7 Small Meals per Day

The more often you eat small, complete meals consisting of 30-40% of your calories coming from quality Protein, 20-25% coming from healthy Fat and 40-50% coming from quality Carbohydrates, the more lean muscle you will build and fat you will burn.

This is the equivalent of turning your car on and off, over and over and over again, when it has low levels of fuel. You will burn more fuel (fat), the more often the key is turned.

Workout in the morning on an empty stomach, but do not neglect re-fueling your body within 30 minutes of completing your workout with more Protein, (especially if you’ve done Resistance Training) and Complex Carbohydrates such as brown rice, sweet potatoes and whole grains like Oatmeal.

(Quick Tip for BodyBuilders – After a Workout, spike your Insulin with a Bagel or Pasta along with your Protein, to drive Amino Acids into your bloodsteam fast!)

Be sure to evenly space out your meals throughout your day, no matter when you workout.

#3 – NO White Carbohydrates after 6 pm

Rice, Whitebread, White Potatoes or Pasta? NOPE, not after 6 pm.

Eat Sashimi instead of Sushi. Eat Whole Wheat instead of White Bread if you must eat Bread at all. Sweet Potatos instead of White ones and Whole Wheat Pasta if you have to eat it at all.

Now let me explain – if you are not obsessed with getting into the best shape of your life, don’t follow my suggestions. You can cheat. But you will only cheat yourself. See if you have the guts to get ripped by sticking to this “no white carbs after 6 pm”!

#4 – Eat More Green Leafy Vegetables, Fruits & Nuts for Snacks

Abs Close Up IIThis will not only deliver more vitamins, good fats and fiber, but it will help stabilize blood sugar, which is one of the most important factors in burning fat for fuel.

Remember that the more whole, LIVE foods you eat, the less your body has to work to break them down for digestion. This provides for more energy because your body works less internally, which means your cells are not fatigued often and will be more prepared for intense exercise.

This even explains why after a fatty, processed meal, you feel tired and sluggish.  Your body is working overtime to break down the bad sugars, fats and carbohydrates necessary for digestion.

#5 – Drink a Gallon of Water Every Day

Your body is made up of 70% Water, so you must keep it well hydrated throughout each day, or it will draw from muscle. When this happens, you will become de-hydrated and weak.

So, keep yourself plenty hydrated, because a well trained, healthy muscle will burn 3Xs as many calories, even at rest, than an un-healthy, un-trained muscle.

So there you have it, my 5 BEST Fat Burning & Muscle Building Tips, that I used to get big and ripped in my Transformation.

LOVE to Eat Out? No Problem – Here are 5 Tips to Stay Lean & Mean even if You Love Hitting the Restaurant Scene!

Eating Smart When Eating Out

#1 – Make Special Requests, but keep them simple.  Ask for a baked potato or side salad in place of french fries. Keep the bacon and mayo off of sandwiches and have any condiments or sauce on the side.

#2 – Look for clues to the fat & calorie content.  Words such as baked, braised, broiled, grilled, poached & steamed usually mean less fat & calories. Fried, buttered, creamed, crispy & breaded usually mean more fat & calories.

#3 – Hunger can drive you to eat too much before the food even arrives. Hold off on the bread & chips until your meal is served.

#4 – Plan ahead if you are planning on eating out for dinner.

#5 – Split your order, share your main course w/ someone or take 1/2 home for another meal.

And that’s it – but now, you you’ve gotta follow the Guidelines!

Remember, your body does what your mind tells it to, so learn to say “no” to your favorite high fat and calorie foods, most of the time.

It’s ok to have  a cheat day or a snack after a meal, but just know that consistent errors in judgement lead to consistent struggles.

When you do the right things most often, you get much better results!

Make sure that when you do your own Physique Transformation, that you take  Before pictures.  This will give you a reference point and it will serve to remind yourself of how you look and feel, when you are tempted to cheat. ‘;-)