In the last week alone, over 35,000 people read the free book.  And the number one thing they asked for was a printable version. So we created just that.

Click here to download the free PDF

This beautifully designed PDF version of the book is now available for you to download, print out, and share with your friends and colleagues.  It’s just a special thank you to everyone who checked out the book.

One more thing.

If you already read the book and have any questions about the content, feel free to post them on our site.  We recently created a “comments section” at the bottom of each chapter.

This means that you can post your questions in the relevant section and receive a reply from myself or a member of the PN Team.  So far, the most frequently asked questions include:

• Which form of IF is best for women?
• Can IF be used in people with heart disease or diabetes?
• Should compettive athletes use IF?
• What if I’ve always eaten small meals, more frequently?
• What if I’m struggling? Should I just do something else altogether?

We answer these questions and more in the comments section at the end of each chapter.  So, if you have questions about the book, don’t let them go unanswered.

Click here to post your intermittent fasting questions

Free E-Book: Experiments with Intermittent Fasting

Click here to join the waiting list.

Anyone who’s ever made the transition from scrawny to brawny knows that getting big isn’t an accident. Adding pounds of muscle doesn’t just happen.

“I looked in the mirror this morning and saw I added 20 pounds! Then I won the lottery.  Then…I woke up.”

Dream on, buddy.

The reality is: gaining size and transforming your body is a concentrated assault on your physiology. But that’s not all. There’s also a mental makeover that’s required.

You see, if you follow “scrawny habits” and think “scrawny thoughts” you’re always going to be scrawny. No question about it. Might as well stock up on medium-size t-shirts.

But if you follow “brawny habits” and think “brawny thoughts”, you can gain mass quicker than you ever thought possible.

How do I know?

Well, not only have I made the scrawny to brawny transition myself, I’ve also helped hundreds of other guys do it, too. So have the Scrawny to Brawny coaches.  Indeed, a few months ago we opened our doors to 200 scrawny guys who had tried — and failed — to get big in the past.

The result of following the recommendations in our coaching program? Over 1600 pounds gained in six months.  In fact, our 10 finalists gained an average of 27 pounds each.

S2B client "MPudzianowski" gained 36 lbs in the program.

[View all our finalists from the last Scrawny To Brawny Coaching Program.]

Now, these guys weren’t anything special. They weren’t bodybuilders or fitness models. Heck, most of them didn’t even look like they lifted weights before they started the program! They were just a group of average guys with average genetics.

But over the course of the coaching program, they learned “brawny habits” that completely changed the way they looked and the way they lived.

Why are we telling you all this? Well, for one, we’re damn proud of these guys. But the other reason is this: we want to share their mistakes (and our solutions to those mistakes).  Because we want to help take you from scrawny to brawny.

If you want to finally gain some size and learn how to add muscle the right way – even if you’re skeptical about being able to do it – we suggest you avoid the “deadly six” and heed our advice.

“Looking back, I wasn’t even optimistic about starting the Scrawny to Brawny program. In my mind, I knew we weren’t going to gain weight. But, after my brother pushed me to sign up, I reluctantly gave in.”

– deadaim (S2B coaching client who gained 38 pounds in the program)

The 6 Scrawny Guy Mistakes:

Mistake #1. You Collect Too Much Information.

You have a handful of online fitness sites bookmarked and read an article or two every day. Perhaps you even print the articles so you can read them again later. You spend time in the forums, putting your two cents in and giving advice.

But are you actually practicing what you preach? Are you really training hard in the gym and eating big in the kitchen?

If you’re still scrawny, probably not.

This was one S2B client’s (forum name, krh) problem when he signed up.

S2B client “krh” gained 28 lbs in the program.

(We call this “analysis paralysis.” krh called it being an “infovore.”)

Because he was devouring article after article and compiling a mountain of knowledge, krh had the illusion that he was actually making progress. But when he looked in the mirror, he just saw the same scrawny guy.

(krh, by the way, ended up gaining 28 pounds in the S2B program.)

Solution: Go on a two-week fitness media fast. That’s right. No reading fitness magazines, books, or online articles for a full 14 days. You probably already know enough of the basics to make your time in the gym worthwhile. So why don’t you get your ass in there and really start training?

Mistake #2. You Don’t Eat Nearly Enough.

Yeah, we already know you eat a lot. (That’s what everyone tells us, at least.) But if you’re still not gaining weight, guess what? You aren’t eating nearly enough.

Most scrawny guys have a metabolism akin to a hummingbird hooked on trailer park meth. To combat your fast metabolism, you have to treat your fork like an American Express card: you should never leave home without it.

At the height of their Scrawny to Brawny journey, our clients eat a Muscle Breakfast, Muscle Lunch, Muscle Dinner, and consume three healthy, calorie-packed Super Shakes. Now that’s eating big. And it translates to big results.

“Within the first month, I’d already gained 18 pounds. And that was just from drinking the Super Shakes. We hadn’t even started the muscle meals yet.”

– deadaim

How much are you eating every day? Are you even keeping track? You don’t have to count calories, but you do have to stuff your face with healthy food multiple times per day.

Mistake #3. You Jump Around From Program to Program.

“HIT looks cool. Oh, but so does high-threshold hypertrophy. But I could also do a body-part split. Or maybe I should train like an athlete. Screw it, I’ll just do them all!“

Scrawny guys take the old bodybuilding colloquialism “keep your body guessing” to absurd lengths.

Brawny guys understand that to get great results you have to do a few things:

• Pick a program that’s made for you (a scrawny guy who wants to add muscle)
• Follow the program for at least two months
• Practice progressive overload and focus on taking a small step forward every time you’re in the gym (i.e. add more weight to the bar, take less rest, do more repetitions or sets, or perform the exercise more smoothly)

Only then can you judge a program’s effectiveness.

Most scrawny guys stay scrawny because they’re too impatient to actually stick with a program.

Solution: Pick a program (preferably something with compound movements and heavy lifting) and stick to it for at least eight weeks. And, during each week of the program, make sure you do a little more, or a little better than the previous week.

Mistake #4. You Don’t Measure Progress.

“If you start something and don’t see any kind of progress, you’ll give up.”

- Mark Christopher (S2B client who gained 30 pounds in the program)

The quickest way to become broke is to never track your spending.

Well, the easiest way to stay scrawny is to never track your stats or measure your progress.

That’s why brawny guys measure things like:

• how much weight they used for every set of every exercise of every workout
• how many meals they eat
• compliance to their “brawny habits”

They also step on the scale every week, take girth measurements and monthly progress photos. Why? The more things you measure, the more progress you’ll see.

Didn’t increase your weight but added 1/2 an inch to your chest? You’d never know if you didn’t measure.

Measuring your progress and keeping track of your workout and nutrition “stats” helps show you where things are progressing and what you need to work on to keep getting results.

Not getting any bigger? Are you drinking three Super Shakes and eating three “muscle meals”? Are you sure?

You’ve probably heard it before, but what gets measured gets managed.

Solution: Get a training journal and write down the basics: sets, reps, and how much weight you used. Also, make it a weekly habit to check both your girth measurements and your body weight.

“I can’t tell you how ridiculous it sounds, but simply clicking the little accountability box on my S2B screen and getting that green checkmark (for completing the day’s nutrition and workout habits) was incredibly motivating. It was instant feedback on how well I was doing.”

– krh

Mistake #5. You Don’t Have a Mentor or Social Support.

You don’t just get thrown into a calculus class and expect to do well, especially if you don’t know how to do calculus.

Instead, you have a teacher to, well, teach you. With their help, you figure out how to do the work, and ace the class.

Think about it. Does it really make sense to go at it alone? Would you just pack up all your gear and head into the jungle without a guide? Hell no! You’d pick a smart dude with a machete who knows the jungle like his own back yard to show you around.

Finding a scrawny guy who’s undergone a major transformation — or who’s currently undergoing one — will help you gain valuable insight into the muscle-building process.

In the S2B program, you have mentors like Coach Paul, who went from 133 lbs to 210 lbs in 18 months.

And if you can’t find a mentor, you should at least try to surround yourself with other people who have the same goals as you. Why? If you have a training partner or a group of guys to train with, a few things will happen:

• you’ll go to the gym consistently
• you’ll push yourself on hard exercises
• you’ll have someone to share the setbacks and triumphs of gaining muscle

Solution: Find someone who’s done what you want to do and ask for their advice. See what kind of habits they follow, then do the exact same thing.

“I’d get on the S2B forum a couple times per week and visit with the other guys. It was like having a group of virtual training partners.”

– TheBrandons (S2B client who gained 25 pounds in the program)

Mistake #6. You Try To Do Too Much At Once.

“You are the sum of your habits. PN helped me cultivate the brawny habits that are now a part of me. If I’m not doing them I feel off and out of balance.”

- Mark Christopher

Here’s the truth: gaining weight is as simple as following a series of well thought out habits. Thing is, the habits have to be conducive to building muscle. (Duh.)

Follow scrawny habits like not eating enough or jumping from program to program and you’ll look the same next year as you do right now.

Follow brawny habits (like the solutions we’ve given you) and you’ll be well on your way to making a huge body transformation.

But here’s the kicker: if you try to do all these new habits at once, in the beginning of your S2B journey, you’ll undoubtedly fail.

Remember, your scrawny habits were developed over years and you’ve been practicing them every day. So, to overcome them and adopt a new set of habits, it’ll take time and lots of practice.

But it can be done.

Solution: Choose only one new habit to follow and stick with it, and it alone, for at least 2 weeks, until you have it mastered. In fact, don’t move on to the next habit until this first one is mastered.

What to Do Today:

After each “Scrawny Guy Mistake” above, we gave you an appropriate solution. But if you tried to follow all of those at one time, you’d get frustrated and fail. Suddenly, you’d be back to where you started.

Instead of overloading yourself, pick any habit from the list below and follow that for the next two weeks. After that, move on to another and another until you’re following every habit consistently.

• Go on a two-week fitness media fast.
• Drink 3 Super Shakes every day.
• Pick a program that was written for your goal and stick to it..
• Keep a workout journal and/or track your girth measurements.
• Train with a mentor or group of like-minded guys with similar goals.

Want More Help? The Next S2B Coaching Program Begins May 2012.

For skinny guys only: In May 2012, we’re relaunching the Scrawny to Brawny Coaching Program and taking a small group of just 200 guys through a complete 12-month body transformation — training, nutrition, supplementation, recovery . . . everything.

The problem is going to be how to decide who gets in, because last time we ran the Scrawny to Brawny program, we had thousands of guys express interest and not nearly enough spots for everyone.

Our solution has always been to reward those who are the most eager and motivated — the guys who want it the most — because in my experience they make the best clients. So here’s how it’s going to work:

If you’re interested in being a part of the next S2B coaching program, join the waiting list by adding your name and email below — we’ll send you some more info about the program, and we’ll give you a chance to register for one of the spots 24 hours before the general public.

Click here to join the waiting list.

The book is called “Experiments with Intermittent Fasting.”  The best part?  It’s totally free.

[Honestly, once you see it, you’re gonna think we’re crazy for just giving it away. It’s really that good].

So, if you haven’t yet heard of IF, it’s time to take notice.  This style of eating is getting extremely popular and is worth considering in certain situations.

And if you have heard of IF – and are wondering if it’s for you – we’ll help answer that question in this book.  We’ll also share our experiences with half a dozen different IF protocols. And we’ll provide key takeaways for everyone interested in looking better, feeling better, and performing at their highest potential.

Experiments with Intermittent Fasting (Free)

Free E-Book: Experiments with Intermittent Fasting

Click here to join the waiting list.

Click to try a FREE issue of Spezzatino!

In every issue of Spezzatino, Lab to Lunch examines the latest development in food and nutrition sciences, focusing on the health benefits of our chosen foods. This week, we’ll share the Lab to Lunch feature from our Squash issue, on the benefits of Vitamin A.

For example, did you know…

• that without Vitamin A, many important organs -– such as our eyes, skin, and digestive tracts -– would deteriorate?
• a lack of Vitamin A can cause cloudiness in our eyes (xerosis), followed by a hardening and thickening (xerophthalmia) of the corneal tissues?
• if you have chapped lips and dry, rough skin, a Vitamin A deficiency may be to blame?
• “Vitamin A” isn’t a single ingredient, but a whole family of chemicals?
• that the orange pigments in squashes are known as carotenoids — and they’re the plant form of Vitamin A?

Click here to download the Vitamin A PDF and start learning!

If you like this, check out a FREE trial of the magazine and learn how you can fight hunger.

At Precision Nutrition, we’re proud to give back and help everyone eat healthy.

Click here to join the waiting list.

Click to try a FREE issue of Spezzatino!

With fall just around the corner, it’s time to start thinking about heartier cuisine: soups, stews, and things that stick to your ribs.

In its continuing quest to bring you unique and wonderful food stories, Spezzatino Volume 13: Squash looks at one of fall’s favourite — and healthiest — foods.

This week, here are two Spezzatino recipes that highlight squash’s contribution to global cuisine:

• Curried acorn squash gives an autumn standby an Indian-spiced twist with a dusting of garam masala, which you can find in Asian or Indian grocers; in the international foods section of your local grocery store; or by ordering online. (Download recipe PDF)
• African butternut squash soup combines cultures and warms the heart. This recipe is a little sweeter (it even includes a banana — yum), so we recommend saving it for after your workout, or earlier in the day. (Download recipe PDF)

Squash: Nature’s healthy comfort food

Winter squash is a great source of high-fibre, slow-digesting carbohydrates, so we encourage you to experiment with adding orange squashes to your diet. For instance, whipped squash is an excellent substitute for mashed potatoes.

1 cup of orange winter squash (such as butternut, Hubbard, or acorn squash) has about:

• 75-80 calories
• over twice the Recommended Daily Allowance for Vitamin A
• 1/3 the RDA for Vitamin C
• significant amounts of Vitamin K, Vitamin B6, folate, potassium, copper, and manganese
• 6 g of fibre

Plus squash is delicious, and in season (read: cheap & tasty) throughout the fall and winter months. Whatta deal!

Check out a FREE trial of the magazine and learn how you can fight hunger.

At Precision Nutrition, we’re proud to give back and help everyone eat healthy.

Click here to join the waiting list.

The Gourmet Nutrition V2 cookbook was created to show people that great-tasting food can also be great for you.

We took the healthiest ingredients and whipped them into nearly 300 pages of delicious culinary creations that you can serve with confidence to the most discerning foodie – or the most nitpicky nutritionist.

We also included detailed cooking instructions and ideas for improvisation.  And we’ve even photographed every recipe in beautiful color to show you just how appetizing healthy food can be.

To say the book has been a big hit would be an understatement.  We’ve sold over 20,000 copies to date and Gourmet Nutrition customers continue to post raving reviews both on the Precision Nutrition Forums (150 reviews) and at Amazon.com (15 reviews).

For an upcoming project, a collaboration with a 2-time New York Times bestselling author, I was asked to share my top six Gourmet Nutrition recipes.  So I wanted to share those recipes with you today.

My Favorite Post-Workout Recipes

Post-workout meals are those meals that contain a moderate to high amount of carbohydrates (greater than 25% of total calories).  I recommend eating these meals within 2-3 hours of your last exercise session.

Banana Cream Pie Oatmeal (page 42)

Banana Cream Pie Oatmeal

Ingredients
Low-fat milk or almond milk 1 cup
Coconut milk ¼ cup
Old fashioned large flake oats ½ cup
Water ¼ cup
Vanilla protein (equal to 25 g protein) 1 scoop
Banana (sliced) ½

Serving Size
Serves 2 large or 4 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
This recipe combines fresh bananas and coconut milk – a beverage made from the meat of mature coconut. Packed with anti-viral, anti-bacterial, and anti-fungal agents, coconut milk is not only delicious; it’s also very good for you. If you like the taste of piña coladas, you’ll love this oatmeal recipe.

Instructions
In a small pot bring milk and coconut milk to a boil over medium heat. Add the oats. Reduce heat to medium-low and simmer until milk is absorbed (approximately 7-10 minutes), stirring occasionally. Combine 1⁄4 cup of water with protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix powder with water in blender or food processor and blend until protein is dissolved. Pour protein mixture and bananas over oatmeal and serve. Serves 2 large or 4 small.

Variations and Options
If you like your oatmeal softer, add 2-4 tablespoons of extra water to the pot before adding oats. If you are lactose intolerant or wish to avoid dairy, replace the 1 cup of milk with 1 cup of water and ½ scoop of protein powder or 1 cup of almond milk. Alternatively, you can substitute with non-cow’s-milk dairy (e.g. goat’s milk, yogurt). For a creamier mixture, instead of mixing the protein with ¼ cup of water, try combining the protein with ¼ cup of apple sauce or yogurt. If you’d like your oatmeal to be infused with banana flavor, add ½ cup of mashed banana once the oatmeal has simmered for 5 minutes. Then continue to cook for an additional 2 minutes or so.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     523.1     261.6
Fat (g)     16.7     8.3
Saturated (g)     11.5     5.7
Monounsaturated (g)     1.4     0.7
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.3     0.1
omega-6 (g)     0.9     0.5
Carbohydrates (g)     53.9     26.9
fiber (g)     6.1     3.1
sugars (g)     14.0     7.0
Protein (g)     39.4     19.7

Spaghetti Squash Spaghetti (page 94)

Spaghetti Squash Spaghetti

Ingredients
Spaghetti squash 4 cups
Coconut oil or butter (melted) 1 tbsp
Salt ¼ tsp
Pepper 1⁄8 tsp
Cinnamon 1⁄8 tsp
Olive oil cooking spray
Ground sirloin or extra lean ground beef (340 g) 12 oz
Onion (small diced) 1 cup
Tomato sauce 2 cups
Cashews (crushed) ¼ cup
Parmesan cheese (grated) ½ cup

Serving Size
Serves 2 large or 4 small.

Preparation Time
15 min. Preparation Time
45 min. Cooking Time

Introduction
If you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Yet spaghetti squash can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.

Instructions
Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.

Variations and Options
Make this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     709.1     354.6
Fat (g)     31.2     15.6
Saturated (g)     15.6     7.8
Monounsaturated (g)     10.3     5.2
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.4     0.2
omega-6 (g)     2.2     1.1
Carbohydrates (g)     52.4     26.2
fiber (g)     9.7     4.8
sugars (g)     22.9     11.4
Protein (g)     54.7     27.3

Pesto Chicken Pizza (page 126)

Pesto Chicken Pizza

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
10 min. Cooking Time

Introduction
Pizza seems to have an almost primal draw, with people in all cultures eating some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, we’ve lightened it up by using our own homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Instructions
Season chicken with salt and pepper and then follow the cooking instructions for Sautéed Chicken Breast (refer to instructions on page 112 or sautée using your own method). Set aside. Preheat oven at 400°F. Lightly coat a baking sheet with spray and place the tortilla shell on the tray. Spread the pesto base evenly around the shell leaving the outside inch free for the crust. Combine all the other ingredients except for the cheese in a mixing bowl and toss until mixed together. Spread evenly covering the pesto. Top with the cheese and bake until cheese is melted and shell is lightly toasted (about 10 minutes). Serves 1 large or 2 small.

Variations and Options
For a flavor variety, try using Yummy Hummus (pg.262), Sundried Tomato Tzatziki (pg.258) or Rosemary Eggplant (pg.250) as a substitute for the pesto. Use seasonal vegetables whenever possible as they not only taste better but have a healthier nutritional profile. For a cheesy variety, try using mozzarella, feta, havarti or swiss instead of cheddar.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     658.4     329.2
Fat (g)     20.8     10.4
Saturated (g)     4.9     2.4
Monounsaturated (g)     11.1    5.5
Polyunsaturated (g)     1.2     0.6
omega-3 (g)     0.7     0.3
omega-6 (g)     1.1     0.6
Carbohydrates (g)     50.9     25.5
fiber (g)     15.9     8.0
sugars (g)     7.4     3.7
Protein (g)     67.0     33.5

My Favorite Anytime Recipes

Anytime meals are those meals that contain a low amount of carbohydrate (less than 25% of total calories).  I recommend eating these meals any other time outside of your post-workout period.

Peaches and Cream Omelet (page 52)

Peaches and Cream Omelet

Ingredients
Olive oil cooking spray
Egg whites (6 large) 1 cup
Whole omega-3 eggs 2
Cinnamon 1/8 tsp
Splenda® (1 package) ¼ tsp
Low-fat cottage cheese ½ cup
Small peaches (small diced) 2
Pecans (crushed) ¼ cup
Low-fat plain yogurt ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
It’s no surprise that the heavenly taste of peaches and cream makes for a dessert classic. However, typical peaches and cream recipes are filled with sugar and fat. With this fresh take on peaches and cream, we’ve combined the goodness of peaches and cream with the protein power of a morning omelet. Not a combination most would think of – but this recipe is delicious in its unconventionality.

Instructions
Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Whisk egg whites, eggs, cinnamon and Splenda® together in a mixing bowl. Pour mixture into the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Cook for 1 minute until bottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Mix cottage cheese, peaches and pecans together and place half of the mixture onto one side of the omelet. Fold the omelet over to cover contents. Use remaining peach mixture as a fruit salad side, and garnish omelet with yogurt and serve. Serves 1 large or 2 small.

Variations and Options
Use fruit-flavored yogurt instead of plain yogurt as a higher-carb option. For fruit variety, substitute peaches with nectarines, apples, berries, banana or oranges. If you’d like to avoid Splenda®, you can replace with a small amount of stevia. If you like sweeter yogurt, add a small amount of Splenda® or stevia to the ½ cup low-fat plain yogurt before garnishing omelet.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     651.8     325.9
Fat (g)     31.7     15.9
Saturated (g)     5.6     2.8
Monounsaturated (g)     14.6     7.3
Polyunsaturated (g)     8.1     4.0
omega-3 (g)     1.1     0.5
omega-6 (g)     7.2     3.6
Carbohydrates (g)     33.0     16.5
fiber (g)     5.2     2.6
sugars (g)     28.2     14.1
Protein (g)     58.6     29.3

Sirloin Burger with Coconut Cauliflower Mash (pages 90 and 196)

Sirloin Burger (fries are pictured but not included in recipe)

Cauliflower Mash

Ingredients (for Sirloin Burger)
Ground sirloin or extra lean ground beef (170 g) 6 oz
Salt 2 pinches
Pepper 1 pinch
Chili powder 1 pinch
Fresh garlic (minced) 1 tsp
Onion (finely chopped) 2 tbsp
Worcestershire sauce 1 tsp
Olive oil cooking spray

Serving Size
Serves 1 large or 2 small.

Preparation Time
3 min. Preparation Time
10 min. Cooking Time

Introduction
A great-tasting burger is hard to beat. This Sirloin Burger has an excellent texture and flavor and goes great with Coconut Cauliflower Mash or Miso Vegetable Brown Rice.

Instructions
Preheat a non-stick frying pan on medium heat. Combine all ingredients except cooking spray together in a mixing bowl and stir until completely combined. Form into a round shape about ¾ inch thick. Lightly coat pan with spray and place the sirloin burger into the pan. Cook the burger until lightly browned and then gently flip and brown the other side. Cook all the way through and serve. Serves 1 large or 2 small.

Variations and Options
To add flavor and texture, add finely chopped peppers, corn or herbs to the burger.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     232.9     116.4
Fat (g)     8.4     4.2
Saturated (g)     3.8     1.9
Monounsaturated (g)     3.6     1.8
Polyunsaturated (g)     0.4     0.2
omega-3 (g)     0.1     0.0
omega-6 (g)     0.3     0.2
Carbohydrates (g)     3.1     1.6
fiber (g)     0.3     0.2
sugars (g)     1.4     0.7
Protein (g)     36.2     18.1

Ingredients (for Coconut Cauliflower Mash)
Cauliflower (rough chopped) 3 cups
Cashews (crushed) ¼ cup
Coconut milk ¼ cup
Salt 1 pinch
Pepper 1 pinch
Cinnamon 1 pinch

Serving Size
Serves 1 large or 2 small.

Preparation Time
2 min. Preparation Time
15 min.  Cooking Time

Introduction
If you like mashed potatoes but worry about the high-carb content, worry no longer. Mashed cauliflower tastes just like mashed potato but has far fewer calories and packs a bigger nutrient punch. In this recipe, we’ve included a crunchy twist to mashed potatoes by adding cashews.

Instructions
Add all the ingredients to a pot and bring to a boil over medium heat. Reduce heat to low and cover with a tight-fitting lid. Simmer for 15 minutes and then remove from heat. Purée in a blender or food processor until smooth. Add 1 tablespoon of water at a time if necessary to get the mixture moving. Serves 1 large or 2 small.

Variations and Options
For a great anytime meal, serve with homemade Sirloin Burgers (pg.90). For a great soup, add a cup of broth to this recipe when blending. Refer to page 266 for instructions on blending hot mixtures. For additional flavoring, try adding your favorite herbs to the mash. Paprika, safflower, or coriander are awesome spices to try in this recipe. If you don’t have a food processor, you can mash with a fork.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     409.4     204.7
Fat (g)     27.3     13.6
Saturated (g)     13.3     6.7
Monounsaturated (g)     8.6     4.3
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.0     0.0
omega-6 (g)     2.8     1.4
Carbohydrates (g)     27.8     13.9
fiber (g)     8.6     4.3
sugars (g)     9.2     4.6
Protein (g)     13.3     6.6

Fruity Chicken Skewers with Stuffed Zucchini (pages 116 and 186)

Fruity Chicken Skewers

Stuffed Zucchini

Ingredients (for Fruity Chicken Skewers)
Bamboo skewer sticks
Boneless skinless chicken breast (1-inch cubed, 170 g) 6 oz
Pineapple (1-inch cubed) 3 pieces
Apple (core removed, 1-inch cubed) 3 pieces
Red pepper (cut into large pieces) 3 pieces
Onion (cut into large pieces) 3 pieces
Butter (melted) 1 tbsp
Ginger ½ tsp
Salt ¼ tsp
Chili powder ¼ tsp

Serving Size
Serves 1 large or 2 small.

Preparation Time
10 min. Preparation Time
15 min. Cooking Time

Introduction
Fruits usually pair well with chicken and in this recipe we’ve given you a great way to sweeten up your chicken breasts. This combination of chicken, fruits and sweet veggies goes especially well with flavorful dishes like our Stuffed Zucchini (anytime) and our Fruity Cashew Quinoa (post-workout).

Instructions
Preheat oven to 350°F. Carefully slide ingredients onto the skewer using lots of chicken. (For example, chicken-pineapplechicken- apple-chicken-red pepper-chicken-onion-chicken). Continue making skewers until the chicken is used up. Combine melted butter, ginger, salt and chili powder in a small bowl. Place the skewers on a baking tray or in a casserole dish and then brush with the butter mixture on all sides. Place skewers in the oven and bake until chicken is cooked through (12-15 minutes). You can check the doneness of the chicken by tearing a piece in half. Serve and enjoy! Serves 1 large or 2 small.

Variations and Options
For a lower-calorie meal, substitute fruit with vegetables. Zucchini and garlic are great options. For a more tenderized and flavorful meat, marinate the skewers for a couple of hours (or over night) in a mixture of 2 tablespoons oil, 3 tablespoons acidic juice (lemon, lime or orange), ½ teaspoon ginger and salt and pepper to taste.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     369.0     184.5
Fat (g)     14.0     7.0
Saturated (g)     7.9     4.0
Monounsaturated (g)     3.5     1.8
Polyunsaturated (g)     0.6     0.3
omega-3 (g)     0.4     0.2
omega-6 (g)     0.5     0.3
Carbohydrates (g)     20.1     10.1
fiber (g)     2.7     1.4
sugars (g)     12.9     6.5
Protein (g)     40.7     20.4

Ingredients (for Stuffed Zucchini)
Zucchini (medium, halved lenghwise) 2
Olive oil cooking spray
Onion (finely diced) ¼ cup
Fresh garlic (minced) 1 tsp
Shitake or portobello mushrooms (small diced) ¼ cup
Tomato (finely diced) ¼ cup
Low-fat feta cheese
(crumbled) ¼ cup
Pecans (crushed) ¼ cup
Tomato sauce ½ cup

Serving Size
Serves 1 large or 2 small.

Preparation Time
5 min. Preparation Time
10 min. Cooking Time

Introduction
This zucchini recipe blends together a number of potent flavors like feta cheese, shitake mushrooms, and pecans to create an awesome, nutrient-packed side dish that goes great with steamed fish. In addition to the taste and nutritional goodness, this recipe also looks really cool once plated. Enjoy.

Instructions
Preheat the oven at 375°F. Cut zucchini in half lengthwise. Using a spoon and knife (if needed) remove all the white flesh (do not discard the skin or flesh). If the green skin breaks don’t worry. Preheat a large non-stick frying pan on medium heat. Lightly coat with spray and add the white zucchini flesh, onion, garlic and mushrooms. Sauté until onions are lightly browned and liquids have evaporated. Then remove from heat. Add tomato, feta cheese and pecans to the pan. Stuff the zucchini peel with the heated mixture. Reform the peel around the stuffing. Add to a baking sheet and cook in the oven for 30 minutes. Remove from oven and serve with warm tomato sauce. Serves 1 large or 2 small.

Variations and Options
For an anytime meal option, serve with Steamed Halibut (pg.156).

Nutritional Information
(per serving)     large     small
Calories (k/cal)     469.2     234.6
Fat (g)     27.1     13.5
Saturated (g)     6.2     3.1
Monounsaturated (g)     12.7     6.4
Polyunsaturated (g)     6.5     3.3
omega-3 (g)     0.4     0.2
omega-6 (g)     5.7     2.9
Carbohydrates (g)     37.5     18.7
fiber (g)     10.6     5.3
sugars (g)     17.9     9.0
Protein (g)     19.0     9.5

So, there you have it.  My 6 favorite recipes from Gourmet Nutrition V2.  Gourmet Nutrition is the cookbook that’s as friendly to your body as it is to your taste buds, and it’s equally at home on your kitchen counter and your coffee table.  Pick it up, read it through, and try it out – we know you’ll love it!

To learn more about Gourmet Nutrition V2, click here.

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Last Friday I made an appearance on the Canadian health and fitness show, Wylde on Health – along with my friend and author of The Kick Acid Diet, Dr Alwyn Wong.

The topic of the show – something we’ve written about extensively on the PN site – was the impact of diet, exercise, and stress on the body’s acid-base balance and overall health.

The conversation was lively and interesting, and if you’ve not thought much about your own acid-base status, it’s worth watching.

Acid-Base Health Part 1

Acid-Base Health Part 2

Acid-Base Health Part 3

Acid-Base Health Part 4

Acid-Base Health Part 5

Acid-Base Health Part 6

Acid-Base Health Part 7

Acid-Base Health Part 8

For More on Acid-Base Health

If you’re interested in reading more about acid-base health, look no further than the following articles, all published right here on the Precision Nutrition site:

All About Dietary Acids and Bases
Acid-base regulation and your health from PN’s “All About” article series.

Covering Your Nutritional Bases: The Importance of Acid-Base Balance
Employing a few simple strategies to neutralize your high-acid diet may mean the difference between chronic low-grade acidosis — and the associated muscle wasting, bone loss, and altered hormonal profile — and a healthy, alkaline diet.

PN Experiment: Do Greens Supplements Improve Acid/Base Status?
Greens supplements are marketed as magical health potions that can improve the way you look, the way you feel, and the way you perform. PN’s volunteer research subjects tackle the acid-base question and pee into cups, all in the name of PN science!

You can also check out the following videos:

Eat and Run: Acid/Base Nutrition Video
In this video, part of a series called “Eat and Run,” we talk all about Acid Base Balance.

Body Fuel: Acid/Base Nutrition Video
In this video, I answer the question: “What can I do to get the muscle building benefits of a high protein diet without the risk of becoming too acidic?”

Click here to join the waiting list.

Protein powder is a staple for anyone trying to put on muscle. I know that some of you Scrawny to Brawny guys have giant paint-can-sized tubs of protein powder as furniture in your apartments. (Good for you! Keep eating!)

If you walk into most supplement stores you’ll find more brands, flavours and types of protein than you can imagine.  Of course, most people go with a powder that they can tolerate the taste of, since many brands taste remarkably bad (may we recommend a SuperShake instead?) However, which kind is best?

What is protein powder?

For starters, protein powder is simply processed, dried protein that’s convenient and portable. (For more on this, see All About Protein Powders.)  These powders can be extracted from all sorts of different foods, including:

• dairy (whey and casein)
• egg (whole egg or egg white)
• soy
• hemp
• pea
• even beef
• etc.

In 2004, dairy-based proteins were the major source of protein in sports supplements — about three-quarters. Soy proteins made up most of the rest.[1]  In recent years, plant based protein powders have become more common.  However, dairy proteins like whey and casein still make up most of the protein supplements on the market.

Whey protein powder — the most common form of dairy-based protein powders — is the liquid by-product of making cheese. Casein, on the other hand, is from the solid part of skim milk when treated with acid (like lemon juice). Casein is what you get when milk curdles —  it’s the curd part.

Dairy proteins (as well as egg protein) are considered complete proteins, since they have all essential amino acids in sufficient amounts. A few plant proteins, like hemp, are also complete, but have a lower total amount of protein.

Whey versus casein

Whey and casein have been a staple for bodybuilders for years. Each protein has unique characteristics. But which is better?  Well, just like comparing an economy car and a sports car, deciding which protein is better depends on the purpose of the protein.

In terms of similarities, both are complete proteins and both have identical Protein Digestibility Corrected Amino Acid Scores (PCDAAs; 1.00) [2].  So, to determine which is better, we have to dig deeper.

In terms  of differences, whey protein has more leucine, while casein is higher in glutamine (Figure 1). Whey is also absorbed much more quickly than casein.

Figure 1 - Concentrations of isoleucine, leucine, valine, glutamine and arginine in isolated soy protein (ISP), whey protein (WP) and casein. Values are grams per 100 grams of protein. Adapted from (2).

Leucine and glutamine in muscle protein synthesis

Leucine, uniquely, activates skeletal muscle protein synthesis through a series of molecular biology interactions similar to dominos, called the mammalian target of rapamycin (mTOR) pathway. Since leucine is a key amino acid for activating protein synthesis, and since whey has more leucine, it’s a good choice for building muscle mass.

Glutamine is also important in muscle protein synthesis. After exercise, glutamine is depleted in blood plasma and muscle. More muscle glutamine is directly correlated to higher muscle protein synthesis. Glutamine supplementation leads to more growth hormone, which has anabolic affects on muscle.

Absorption rates

The other difference between whey protein and casein protein is how fast the protein is absorbed, and for how long.

Researchers measure blood amino acids to figure out rate of protein absorption. Drinking whey protein causes increases in blood amino acids levels in under an hour, with peak levels at just under 90 minutes. Casein takes longer to increase blood amino acids, but lasts longer, with elevated levels lasting over 300 minutes [3].

Table 1 – Whey vs glutamine: Summary

Obviously, comparing whey and casein is complicated. You have different amino acids, different absorption and possibly different effects on the immune system.

How can you tell what really matters? One method is to keep all other conditions constant, then change one thing.

In this experiment, researchers used the same protein (constant), but adjusted how long it took for subjects to consume it (change one thing). Or as I like to call it, the chugging versus sipping experiment.

Today’s research question: Does rate of ingestion — and thus rate of absorption — change the effects of protein supplementation?

West DW, Burd NA, Coffey VG, Baker SK, Burke LM, Hawley JA, Moore DR, Stellingwerff T, Phillips SM.  Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise. Am J Clin Nutr. 2011 Sep;94(3):795-803. Epub 2011 Jul 27.

Methods

Eight moderately active young men drank 25 grams of whey protein following leg extension strength testing (10 rep max) on two occasions.

• Trial 1: The men chugged the entire 25 grams at once
• Trial 2: The men drank 2.5 grams 10 times over 200 minutes (every 20 minutes they took a shot of whey), which mimics the slow but long absorption of casein.

Blood amino acid concentration and blood leucine was measured from blood samples. Muscle protein synthesis (fractional synthesis rate; FSR) was measured through a biochemical technique called isotope labeling.

Researchers also measured amounts of specific proteins involved in regulating muscle protein synthesis from muscle biopsies. A biopsy needle the size of the barrel of a pen is used to sample muscle from the outer quadriceps (vastus lateralis).

Results

Either chugging or shooting a total of 25 grams of whey protein both increased essential amino acids and leucine in the blood (Figure 2a & b).

Chugging (bolus) caused a higher peak level of essential amino acids and leucine compared to serial shooting (pulse) but after 5 hours it seems everything evens out. As Figure 2 below shows, chugging and shooting had the same effect on overall levels, based on area under the curve (AUC), which is a way of looking at levels over a period of time rather than just the peak.

Figure 2 - Average blood concentrations of a) essential amino acids and b) leucine after drinking whey protein all at once (BOLUS; 25 grams) or over 200 minutes (PULSE; 2.5 grams X 10 drinks every 20 minutes). From West DW et al. 2011 (Figure 2).

As interesting as blood leucine levels are, we really want to know what happens to protein synthesis in the muscle (aka myofibrillar protein synthesis). Figure 3 below shows the graph of protein synthesis. You can see that the drinking all the whey protein at once (bolus) increased protein synthesis more than spreading out the same amount of whey over 3 hours (pulse).

Figure 3 - Average myofibrillar protein synthesis rate (myofibrillar FSR) after fasting (fasted), BOLUS (1X 25 grams) or PULSE (2.5 grams X 10 drinks every 20 minutes) after exercise. From West DW et al. 2011 (Figure 4).

Conclusion

High peak levels of blood leucine and amino acids cause more muscle protein synthesis than blunted but longer elevated levels of blood leucine and amino acids.  So what does that mean for you?

If muscle building is your primary goal, try drinking a fast-digesting protein drink (with at least 25 grams of protein) within 15 minutes of exercising. If you really want to experiment you could drink a second fast-digesting protein drink 2 or 3 hours after the first. It could be that a second drink after blood amino acids are back to normal would cause more muscle protein synthesis by causing a second peak in blood leucine.

[Of course, this study doesn't directly suggest that casein or any other slow protein has no value.  After all, casein wasn't even used in this study.  Rather, the researchers tried to mimic casein's effects by slowing down the absorption of the whey protein.  In fact, slow digestion may be an asset during other times of the day.  However, after exercise, slow proteins might not be best.]

Now, if you can’t digest dairy, opt for lean proteins from whole foods, like eggs, seafood, or lean meats, and keep your post-workout fat intake low and carb intake high to speed absorption. Have some lean protein an hour or two before training as well, so that there are amino acids already starting to float around. If possible, eat your biggest protein meal of the day as soon as possible after heavy training.  Even throw in some BCAA (branched chain amino acids) during training.

Bottom line

Drinking 25 grams of fast-digesting whey protein, all at once and immediately after exercise, increases muscle protein synthesis more than drinking 25 grams of whey protein over 3 hours after exercise.

References

1. NBJ’s Sports Nutrition and Weight Loss Report 2007-2008. Nutrition Business Journal. Boulder CO. New Hope Natural Media, January 2008.
2. Paul GL. The rationale for consuming protein blends in sports nutrition. J Am Coll Nutr. 2009 Aug;28 Suppl:464S-472S. Review.
3. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.

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Or we can use nutrition coaching, exercise instruction, and psychology to transform the lives of our clients and build build a more rewarding life for ourselves.  For more on becoming the best coach you can be, read on.

We are not yet doing enough

As it stands right now, we – as coaches and trainers – are not yet doing enough to help our clients achieve their goals and live better. Yes, we’re on the right path, but it’s time to turn our baby steps into long strides.

In order to change our clients’ lives and get consistent, dramatic, and lasting results, while also giving them the tools to maintain that change and grow, we must alter our approach.

And it all starts with defining exactly what it is we do.

We are not personal trainers

Despite what it says on our business cards, we are not “personal trainers.” No, you and I transform bodies.

We use things like exercise and nutrition to change lives. And that truth is much more powerful.

Think about the last time a client came to you…

Did they want an exercise program? Chances are, the answer is no. Rarely does someone come in and say, “I’d like to do squats and push-ups.”

Yet most trainers and coaches simply write a program and take their clients through a few workouts per week, even though it’s not what the client asked for.

What 99% of clients want is change. If you listen closely, you’ll see it communicated every time they step through our front doors.

They want to change their body from its current state to their version of the “perfect body”. And they’re asking for your help to do it.

Think about the gravity of this request. Think about the trust they’re putting in you. Think about the pressure it puts on you to deliver that result – it’s enough to make any trainer nervous.

But it shouldn’t.

You CAN deliver the change your client wants

With the right tools and education, you can deliver that change. And you can do it for every single person who walks through your door. That’s the truth.

But you can’t do it by focusing on just one aspect of body transformation. You can’t do it by defining yourself as a “personal trainer.” No, to create dramatic results, you need to help manage your clients’ exercise when they’re with you and their lives when they’re not with you.

Exercise alone isn’t enough

Let’s not be naive – exercise is a crucial component of body transformation. But what is your client doing a lot of during the other 165 hours of the week? They’re eating.

That’s why an exercise program is never enough to see real, honest-to-goodness body transformation. And that’s why knowing how to change the way your clients eat is the biggest advantage you can have as fitness professional.

Trust me, in five years, knowing how to help change your clients’ eating habits will be what separates the “personal trainer” from the person who changes lives.

And, simple as it may sound, if you want to be the latter, you have to stop thinking of yourself as a “personal trainer.” From now, you are a “life changer.”

After redefining your role and purpose, the next step is to learn how to coach nutrition.

Why aren’t you coaching nutrition now?

Most trainers don’t feel like they’re qualified to help their clients change their eating habits. Here are the reasons most of them give:

1. “I’m not a dietitian.”
(Doesn’t matter – very few dietitians are trained in exercise nutrition anyway.)

2. “It’s illegal to give nutrition advice.”
(No, it’s not. You can’t do medical nutrition therapy, but you give advice to active people.)

3. “That’s not my scope of practice.”
(Well, why not? It certainly should be. In 5 years, it’ll have to be.)

These responses all limit your ability to adapt and grow as a professional. The body transformation industry is evolving so quickly that, in the near future, there won’t be a place for the current definition of “personal trainer.”

Look how far personal training has come already…

A few months ago, I had dinner with a friend who’s a highly respected physical therapist. I won’t mention his name, but he’s basically “the guy” that introduced physical therapy techniques to the fitness industry. Because of his determination and his techniques, trainers around the world now assess their clients’ needs with movement screens and keep their clients injury-free with corrective exercises.

But it wasn’t always this way. About 10 years ago, movement screens and corrective exercise were considered “outside the scope” of personal training. Sound familiar?

Back then, people were saying: “I’m not a physical therapist;” “It’s illegal to give physical therapy advice;” and “That’s not my scope of practice.”

However, that’s old news. Now if you’re not using corrective exercise and movement screening in your practice, you’re considered irrelevant, behind the times.

So, what’s the next big thing in personal training? Nutrition coaching.

Now, I’m not saying that personal trainers have to go to school for 10 years to become full-fledged masters of nutritional biochemistry. Quite the contrary. Nutritional biochemists are often ill-equipped to coach nutrition too.

What I am saying is that if you hope to survive in the fitness world through the next 5 years, you’d better understand nutrition coaching. In fact, the real world application of habit-based nutrition is the “missing piece” in the body transformation puzzle.

And that’s a topic that doesn’t require an RD or a PhD to master.

But I don’t think I know enough to do a good job…

One less-commonly cited reason for not including nutrition in the personal training environment is the most honest one: “I just don’t think I know enough to do a good job.”

I can identify with this because when I started out, that’s exactly how I felt. When I decided to do something about it 15 years ago, there were only two options for learning more about nutrition.

Option 1. Higher Education
With this option, you devote your entire professional career to learning about nutrition. This means undergrad degrees, grad degrees, and attending countless seminars. Essentially, you devote 10 years of your life to becoming “the nutrition guru.”

Of course, this is the route I chose. And while I wouldn’t change it for the world, let’s be honest, I spent over $100,000 in tuition and expenses, and 10 years of my life to achieve this. Not everyone is willing and/or able to go this route.

Option 2. The Weekend Seminar
The second option includes taking a weekend “nutrition certification course” and getting a rubber stamp of approval that, frankly, doesn’t mean anything. Sure, you’ve got the “nutrition” credential. But you don’t really feel you’ve learned much.

Obviously, I think this option is a waste of time. It probably won’t make you a better “life changer.” And you’ll probably even be a little embarrassed showing off your weekend certification credential.

The third option: the Precision Nutrition Certification

Times have changed and the two options above are no longer the only pathways to build up a strong nutritional foundation. Now, there’s a third option: The Precision Nutrition Certification.

For the last 4 years, I’ve been hard at work developing this one-of-a-kind certification program designed for – and meant to be used in – a personal training or strength coaching environment. And, truthfully, there’s nothing else like it.

Sure, our students learn all about the science of sport and exercise nutrition. In fact, about 300 pages of the 600 page Precision Nutrition Certification text are made of up of the science part.

More importantly, however, our students also learn the art of nutrition coaching. They learn how to work with real, live people.

People who want to look better and feel better – who want to change their lives – but who also have loads of rationalizations and excuses preventing them from being able to change on their own.

Free 5-day course: Essentials of Nutrition Coaching.

Obviously, I think this program is a must for any personal trainer who aspires to become a life changer. But don’t take my word for it.

We’ve created an absolutely free 5-day video course for fitness professionals, called “The Essentials of Nutrition Coaching.” It’s designed to show you how to include nutrition coaching in your practice immediately.

In it, we’ll teach you:

• How to integrate nutrition coaching in a training or strength coaching environment
• How exactly to assess a new client
• How to devise a nutrition plan based on that assessment
• What stats to measure and how exactly to measure them
• How to optimize a nutrition plan based on those stats

And we don’t just talk about this stuff — we show you how to do it. In fact, we even give you all the forms and resources you need to go and do it right away.

In addition to the downloadable resources, each lesson includes a video (about 12 minutes long), an MP3 audio version (in case you want to load it in your iPod), and a transcript (in case you’re watching it at work and don’t have the headphones handy).

We’ve tried to make this course better than any nutrition seminar I’ve ever seen, and I think we’ve done that. But that’s for you to decide. One thing is for sure, though: This free course will make you a better professional.

The future of personal training has begun…

One of the things I love about the fitness industry is that it’s still young. And with youth comes optimism and a passion for growth.

That’s why I’m excited for the future of fitness. People become fitness pros because they truly want to make a positive difference in the lives of their clients. I love that feeling too. I love helping my coaching clients.

I also get all warm and fuzzy knowing that I can give fitness professionals the tools they need to help more people while building a fun and profitable business.

So check out The Essentials of Nutrition Coaching free course. I guarantee it’ll help you evolve from “personal trainer” to “life-changer”.

Click here to check out this free 5-day video course: The Essentials of Nutrition Coaching

Click here to join the waiting list.

Dr. John Berardi discusses the short-comings of MyPlate and offers an alternative: The Precision Nutrition Plates. These simple graphics show our suggestions based on nutritional science, our own research, and the success of thousands of real-world clients.

A few months back, the USDA ditched the iconic Food Pyramid in favor of a new design. In a bold and exciting move (please note the sarcasm), they took the food out of the pyramid and…placed it on a plate.

Here’s the new graphic:

Some praise the new design for its relevance — after all, most of us do put our food on plates before we eat it — and say the plate provides a good teaching tool for building our own plates at mealtime.

Of course, not everyone is happy. The biggest opponents are critical of its content, as not much has changed with the food choices since the 1990s. (We’ll get into some additional criticism in a minute.)

But before universally praising or condemning the plate, we should quickly talk about two things:

• Why was the plate created in the first place?
• What is it supposed to accomplish?

Why MyPlate?

Is MyPlate supposed to represent the ideal eating strategy for everyone? Is it an improvement on the way the US eats now? Is it a strategy for weight loss or a diet for optimal health?

To answer these questions, I turned to the official website for the MyPlate campaign, www.ChooseMyPlate.gov. According to their site, the image is designed:

“…to remind Americans to eat healthfully; [not] to change consumer behavior…”

It doesn’t seem like they’re not aiming too high with MyPlate. Instead, they’re just “reminding Americans to eat healthfully.”

Of course, that implies that Americans already know how to eat healthfully. Current obesity and food spending trends indicate otherwise. It also implies the USDA itself knows how to eat healthfully. I’m not sure about that either. (We’ll get into the science of that part in a minute.)

Finally, it implies that “healthfully” has a definition. I don’t think it does. The term seems so vague that it can mean anything to anyone. Want to lose weight? Surely that’s healthy. Build muscle? Healthy too, right? Drop cholesterol? Healthy. Combat type II diabetes? Healthy. But can one set of recommendations accomplish all those healthy things at the same time? Probably not.

Instead of getting into a debate about semantics, let’s talk about responsibility. Here’s a quote from Agriculture Secretary Tom Vilsack:

“We’re not telling people what to eat; we are giving them a guide… We’re not suggesting they shouldn’t have a cookie or dessert. That’s not what it’s about.”

I get the guide concept. But given the rapidly rising obesity levels in North America, shouldn’t someone start telling people to eat fewer cookies? Honestly, Tom?

All other criticisms aside for now, why can’t our most high-profile government food agency sack up and tell people to eat less empty-calorie food? I suspect it has to do with the USDA’s conflicted mission.

Who Does the USDA Work For?

It’s no secret the USDA has to balance all kinds of interests.

Sure, they’re trying to help spread the idea of healthy eating across the US. However, we’d be naive to ignore their other mission: to ensure the “health” of the food industry.

This is where conspiracy-minded folks go crazy. When food and profit are used in the same sentence, some people get uncomfortable. I urge you to take a gentler perspective. If the food industry isn’t profitable, it stops existing. If the food industry stops existing, a good portion of the world’s 6.7 billion people don’t get food.

So damning “big corporations” gets us nowhere. The USDA’s job of ensuring both our people and our food industries are “healthful” is an important, albeit thankless one. Any recommendations of any kind are likely to piss off someone, whether consumers or industry.

When Healthy People and Healthy Business Are At Odds

I appreciate the difficult task the USDA faces. Trying to make everyone happy and healthy is a daunting challenge, especially in cases where the recommendations that might make people healthier may run counter to recommendations that might make industry healthier.

For example, one of the most important healthy-eating messages – eat less – seems to run counter to a fundamental healthy-business message: buy more food.

So how does the USDA’s new MyPlate deal with the tension? Well, they tackle it admirably. Bravely, in fact. They tell people to “eat less” and to “avoid oversize portions.” I’m sure that created a bunch of industry blowback and resentment.

The only problem is that the “prescription” is so general and subject to interpretation that I’m not sure how much of an impact it has really made. Eat less than what? What exactly are “oversized portions”?

There also seems to be a hidden message in the new MyPlate guidelines, it’s as if the USDA is encouraging folks to “eat some of everything.” Some fruits, some veggies, some processed grains, some unprocessed grains, some protein, and some dairy. With every meal.

While this can be viewed as a positive message in promoting dietary variety, I’m not sure we should strive for “some of everything” with every meal. Further, it’s easy to see the marketing abuses that come next.

Here’s part of a statement released by USA Rice Federation President and CEO Betsy Ward,

“Grains comprise a large portion, signaling that USDA recognizes the importance of grains such as enriched white rice and whole grain brown rice in the diet.”

Huh. I wonder how that will play out.

The MyPlate recommendations pretty much support the promotion of just about any food. Nice for the food industry, not so awesome for minimally informed food consumers.

Where’s the Nutritional Science Behind MyPlate?

I’m not a conspiracy theorist, so I don’t want to overplay the sometimes unhealthy relationship between the food industry and USDA. In addition, I’m not such a know-it-all to suggest that I have access to all the considerations important to the USDA.

One thing I do have access to, however, is the science. Because of this, it’s clear that science isn’t the only force at work when creating the MyPlate recommendations. Here are a few examples.

Too Much Dairy

“Dairy” continues to be singled out as its own food group. Yet millions of people cannot digest it well (lactose intolerance), are allergic to it (milk protein allergy), or choose not to drink it because of concerns with pasteurization and homogenization, as well as the appearance of potentially harmful hormones and antibiotics in dairy foods.

So why does dairy have its own group when all other sources of protein – everything from beans to seafood to nuts to meats – are lumped together?

Apologists might say it’s because of the calcium. However, why not create a calcium-rich group that also includes the sometimes more bio-available, non-dairy sources like green leafy vegetables or alternative options such as fortified nondairy milks?

Where’s the Water?

Water is a nutrient. So why isn’t water represented anywhere on the graphic? Why is the only visible beverage dairy?

It all makes me wonder if maybe the dairy lobby has a stronger influence than the water lobby. (Just something to think about.)

Where are the Healthy Fats?

Where are the healthy fats like fish oils, olive oils, and other plant-based oils? In my opinion, the absence of healthy fats is the biggest oversight with the current MyPlate presentation.

Epidemiological studies are rock-solid. There are immense benefits from consuming a diet that includes a moderate amount of healthy fat, in the right balance. Indeed, if the American plate included more monounsaturated and omega-3 fatty acids – and likely fewer grains – we’d see a large decrease in the number of people suffering from hypertension, heart disease and stroke.

So, why are healthy fats not even mentioned?

Could the grain lobby have a stronger influence than the avocado lobby? (Again, something to think about.)

These are my biggest criticisms of the MyPlate recommendations. However, I do have a few other nitpicky things.

The Difference Between Fruit Juice and Fresh Fruit

The MyPlate recommendations suggest that any fruit or 100% fruit juice counts as part of the Fruit Group, and that canned and dried fruits are equivalent to fresh fruit.

Unfortunately, the differences between fruit juice, dried fruit, and fresh fruit are huge. They’re almost different foods in terms of digestion, absorption, and nutrient profile. (For the record, fresh fruits are much, much better.) So why are they all lumped together? Probably because it’s good for the food processing industry.

The Difference Between Vegetable Juice and Fresh Vegetables

The recommendations suggest that any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Same problem. Vegetable juice (especially the store-bought kind) and vegetables are very different, with vegetables being superior.

High Carbs for Everyone?

Finally, the recommendation for grains and fruit with every meal suggests that a higher carbohydrate diet is ideal for everyone. Diabetes statistics suggest otherwise. So do body type and activity differences between people.

Higher carb diets are fine for those active folks with good glucose tolerance. But for folks who don’t exercise much, or who are experiencing early signs of impending type 2 diabetes – like a huge percent of the American population – a higher carb diet is the absolute worst eating plan to follow. Yet I suspect the grain lobby wouldn’t stand for any mention of eating fewer carbohydrates.

Did MyPlate Get Anything Right?

While the new MyPlate recommendations are simply too watered down, too generalized, and too supportive of the food industry at the expense of consumer health, it’s important not to completely discredit it.

Compare MyPlate to a plate dominated by processed snack foods and French fries, served with a jumbo soda and MyPlate gets a huge win. After all, half of it is filled with veggies and fruits.

Also, simply including some protein with each meal, as MyPlate suggests, would benefit most people. I also like the idea of using a “protein” label instead of “meats and beans” as it better indicates all the food choices that fall into that group.

Lastly, prior food guides have encouraged a diet dominated by grains, and this model proposes to at least bring grain consumption back in line with other food groups. It also gets people thinking about eating more whole grains versus processed ones.

Yes, there are some good things about MyPlate.

Yet if you’re going to ransack the Food Pyramid and recreate a new set of healthy eating recommendations, why piss around with vague generalities and half-measures? (I shudder to think of how much time and money was spent on creating the MyPlate recommendations.) Why not come up with something really meaningful?

Introducing the Precision Nutrition Plates

Instead of just sitting back and criticizing, we decided to come up with some plate-based recommendations of our own.

You’ll notice that each recommendation includes a few key components:

• what to eat (and drink)
• when to eat it
• how much to eat

Because exercise plays a big role in daily energy expenditure and nutrient tolerance, we decided that one plate isn’t enough. Instead, we need two plates.

Precision Nutrition’s Anytime Plate

The first is an “Anytime” plate. The Anytime plate recommendations are for those who either don’t exercise — in which case, they’d follow these recommendations exclusively — or for those who do exercise, in which case, they’d eat Anytime meals for every meal outside the post-exercise period. (More on this in a minute.)

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What’s On The PN Anytime Plate
As you can see, most of the plate is full of nutrient-dense, high fibre, low-calorie vegetables. Protein helps with appetite control, maintaining lean mass, and optimizing the metabolism. Healthy fats offer myriad benefits. The drink of choice is water or tea.

We suggest you choose smaller plates if you’re a smaller person and larger plates if you’re a larger person. And we highly recommend putting down the fork when you’re 80% full, not when the plate is empty.

We recommend minimizing starchy carbs until after exercise, which is when the body uses them most effectively. And we suggest choosing whole (less-processed) foods, with local and organic selections when possible.

Precision Nutrition’s Post-Workout Plate

The second plate we submit is the “Post Workout” plate. The Post Workout plate recommendations are for those who perform intense exercise. Eat a Post Workout meal soon after your intense exercise sessions only.

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What’s On The PN Post Workout Plate
This plate helps us take advantage of the body’s metabolic response to exercise. It includes starchy carbohydrates and protein, which are great during times of increased glucose tolerance (during the post-exercise period). We also advise a mix of vegetables and fruits.

You’ll notice there isn’t much fat here. A higher fat meal post-workout slows the digestion and the assimilation of protein and carbohydrate. So we recommend getting most dietary fat during Anytime meals and most dietary carbohydrates during PW meals. Keep in mind we’re not suggesting you avoid fat. Just minimize added fat.

Notice that the Post Workout portion is slightly larger, as we add a small side dish of starchy carbohydrates on top of a full plate of protein and fruits/veggies. Of course, one should use smaller or larger plates based on body size.

In terms of food selection, the Post Workout plate is still based on whole, unprocessed foods, with local and organic selections when possible.

For the Plant-Based Eater

Although plant-based eaters (i.e. vegans) make up only 1-2% of the population, they’re some of the most nutritionally conscious and proactive individuals. That’s why we decided to come up with a plant-based plate with the help Ryan Andrews, a long-time plant-based eater.

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What’s On The PN Plant-Based Plate
A wide variety of non-starchy vegetables, combined with a protein source and healthy fat, should dominate the plant-based eater’s plate, just like the Anytime meal above.

We recommend including smaller amounts of minimally processed fruit and starches to meet energy needs. And, as with all meals, regardless of timing or type, adjust plate size and total intake to body size and energy needs. And stop eating at 80% full.

Science + Real World Results = The Perfect Plate Recommendations

We suggest that the Anytime and Post Workout plates above are more useful than MyPlate for real people, especially those who exercise. These plates are based on solid scientific data and — perhaps most importantly — on the real-world eating experiences (and long-term success) of thousands of clients.

You see, Precision Nutrition currently runs the world’s largest body transformation program. Over 6,000 men and women have taken part in this program – called Lean Eating – and, during the last 3 years alone, our clients have lost more weight than in all 11 seasons of the Biggest Loser combined.

Not surprisingly, the recommendations we’ve outlined above form the foundation of what we teach our clients. So not only does this approach make sense, it works.

PN Certification Program begins $cur_registration_open_datetime — waiting list now open.

If you’d like to learn more about our nutritional guidelines – and the development of an optimal eating plan – we highly recommend checking out the Precision Nutrition Certification Program.

Based on over 10 years of research and statistical data from over 6,000 clients, the certification is a comprehensive nutrition coaching course designed specifically to teach professionals working in a personal training or strength coaching environment how to get clients in the best shape of their lives.

We’ve opened the waiting list for the $cur_registration_open_datetime program. I strongly recommend you get your name on the list now because spots are limited and typically sell out within hours each time we run the program.

Click here to join the waiting list.