Training results are a factor of nutrition. Nutrition accounts for no less than 80% of the results of training. Training is simply a waste of time without controlling what goes into your body. The outlined nutrition programs below have been tested and have been shown to be very effective for weight loss and building muscle mass.

Feel free to tweak the programs to fit your life and schedule. As this process is an ongoing lifestyle, don’t feel the need to quit your job to focus on nutrition and training, but some discipline is required. Results will follow a disciplined life. Note that while a large amount of weight may be lost during the first couple of weeks of a weight loss program, this is probably water weight and will level off to an average of 2 to 5 lbs per week.