Diet is the hardest part...

Gentlemen:

Regardless of how hard you train your results will ultimately be determined by what and when you eat. This is a lot to swallow (pun intended). Dr. Greer cracked open the nutrition door when he spoke with us last spring. He provided us with a basic overview, I am going to give you some specifics. Some very simple rules to get you started and to maximize your investment.

Eat Breakfast! - Simple is fine - instant oatmeal with some fruit, yogurt, or peanut butter, healthy cereal with fruit and milk (stay away from high sugar (fruit loops, frosted flakes, Capt. Crunch), if you are in a rush a whole wheat bagel - my favorite quick meal is a double egg (2 egg patties) on whole wheat. Another option is a quick protein shake with some fruit and oatmeal (see Captain's Ultimate Protein Shake Recipe)

Drink plenty of water. Especially if you are supplementing with creatine. When our body is low on water many bad things happen. We get slower, we get weaker, we make bad decisions because our thought process is affected. When training in hot and humid conditions, like this week end, dehydration is a very real concern. By the time we realize we need water it is too late. Prevention is the best option. Shoot for at least a gallon a day. On a side note - the more we drink (water that is) the less our body will store, hence less water weight to carry around.

Eat at least 6 times a day. Keep the portions small but eat every few hours. Healthy snacks should be consumed through out the day - many small meals are better than a few larger ones. During the next few weeks keep your protein intake on the high side to support the muscle we are building. No-fat Cottage cheese with pineapple is a great between meal and late night snack option. Try 8 oz before bed, takes away the hunger and provides some long lasting (casein) protein.

Cut out white bread, white rice, and other simple carbs No cakes or cookies, and go easy on the pasta. Our goal is to get cut, lose the extra body fat and increase lean muscle mass. As we get closer to the season we will need to up our carb intake to provide more fuel for the increase in our activity level. Your carbs should come from whole grain (or wheat) bread, brown rice, sweet potatoes, and fruits. Veggies are also very important, as are healthy fat, almonds, olive oil, avocado, etc... .

Cheat 1 day a week. Increase your carb intake, eat some beef with a little fat in it (boosts your testosterone) have some ice cream, eat some pizza - your cheat day will actually make your diet days more effective.

In training, as in life, we only get out what we put in. The realevance between this concept and nutrition is obvious. Feed the machine! Capt.