Now, the fun part. Nutrition. So many people approach me and ask, "How many crunches do I need to do to get my abs like yours?" Funny thing is, I tend to neglect my ab workout and at the most train them once a week. Please don't tell my trainer though. Really and truly, nutrition and cardio are the keys to seeing a six pack, and I don't mean the Miller Lite sitting in the back of your refrigerator.

Getting the eating regime in focus is one of the hardest parts of competition training. I don't like to use the word "diet" because people think of temporary fixes. No, this is a lifestyle. I may take one or two weeks off my nutrition plan after a competition, but I don't stay off the beaten path for long. And like I stated earlier, everyone's body is different. I lean out very quickly, and I lean out all over. When my abs are hard, my glutes are hard. I feel blessed, but it took over ten years to get to this point. I have two words for you: willpower and patience. If you can attain those two qualities, then you can whip your body into shape.

Some basic suggestions that will work for everyone include:

• Cut out all carbonated beverages. Not only do these bloat you and provide you with more sugar than a serving of ice cream, they also dehydrate you. So, if you insist on soaking your taste buds with the burning sensation of Coke, drink an eight ounce glass of water with it.
• Beer and other forms of alcohol are not a part of the food pyramid. Enough said.
• Cut out simple sugars. Yes, that means put the Krispy Kreme doughnut down. Now! Simple sugars quickly convert into energy. But they also quickly convert into fat. So, you know the saying, "use it or lose it"? It definitely applies to sugar. A handful of raisins right before an intense workout will help your energy level, but a Snickers bar at the stroke of midnight will simply act as a magnet and head straight for the love handles.
• Performance drinks are meant for marathon runners and Emmitt Smithites. In essence, if you are not exercising at a high intensity for at least an hour, you do not need the "ade" drinks. Water, while bland and colorless, will actually do the trick.
• Always eat protein with your carbohydrates. Does this mean that eating a chicken breast with your Cheetoes will make the crunchy snack healthier? No. But it will help your body to process the carbs in a more efficient manner. The true trick is to eat a lean source of protein with a complex carbohydrate.
• And while we're on the topic of complex carbohydrates, let me provide you with a brief list of good choices: red potatoes, sweet potatoes, oatmeal, cream of rice, beans (and not Mi Cocina's refried beans), brown rice, and whole grains (like whole wheat bread and whole wheat pasta). Just keep in mind that moderation is the name of the game.
• Of course, don't forget your fibrous carbs. That's a euphemism for veggies. And don't go wrinkling your nose. Broccoli, spinach, green beans, lettuce, and cauliflower--amongst many other kinds--not only reduce the risk of cancer, they also keep you regular and provide you with extra energy.
• Now, let's talk about fruits. Please remember that anything in excess can become bad, and that does include fruit. All fruit contains fructose, which is simply nature's sugar. And remember, sugar is used for quick bursts of energy, so would it make sense to eat a bowl of cherries while watching the ten o'clock news? Probably not. Basically, the pits about fruit is that it does contain sugar and can turn to fat easily. So what to do? Eat your servings of fruit earlier in the day when you are more on the go. Replace the fruits with vegetables as the afternoon and evening times roll around, and you'll get all the vitamins and minerals you need.
• Okay, let's get down to the nitty gritty meat of the eating plan . . . literally. Protein is necessary for building muscle. The question is how much? This is something you and your trainer need to discuss, but obviously bodybuilders and strength athletes need more protein than the average person. I prefer to get my protein from natural sources, like chicken breasts, turkey breasts, lean cuts of red meat, lean cuts of pork (be aware that this meat is extremely high in sodium), tuna, fresh fish, and egg whites.
• Finally, how many times a day should you eat? I eat anywhere from five to seven times. That equates to every two and a half to three hours. I eat in small quantities quite frequently throughout the day, and it curbs my cravings, keeps my irritability levels down (yeah, don't come around me when I'm hungry and haven't had a chance to eat!), and keeps my metabolism going strong and steady. If you don't see me with my cooler hanging off my shoulder, then you know I've just finished a show.
• What about supplementation? Well, let's examine that word. If you are supplementing something, then you are simply adding to it. So, does that mean taking two vitamin/mineral tablets can excuse you from eating your requisite fruits and vegetables for the day? Definitely not! Vitamins are simply meant to add to your nutrition plan in case you didn't get enough of something in your real food intake. Supplements are meant to be a back-up plan, not the plan itself. So drinking protein shakes and gobbling down protein bars will only make you fat if you don't follow the other tips I've given to you. Add that to not going into the gym on a regular basis and working your butt off, and you're simply wasting your money. I'll be honest. I'm scatterbrained, so I tend to forget to take my glutamine, my creatine, my vitamins, my amino acids, but I never forget to go into the gym, and I never forget what that piece of Tuxedo cheesecake from Cheesecake Factory will do to my bottom.
• Do I follow all of these tips I've given you? You bet I do. And I am all natural (I just had to state that!).
• Have any questions? Contact me, and I'd be happy to get back to you as soon as possible.