If the engine is broken, it doesn’t matter what type of fuel you add to the machine.

But if the fuel is terrible, your body still won’t function the way you want.

Between fears of high protein diets, high fat diets, and really any type of carbohydrate, eating has become an overcomplicated mess that creates more stress than needed.

It’s time to change that mindset while simultaneously changing the way your body looks.

Use this guide to understand what your body needs, and why you don’t have to frustratingly avoid certain foods that you want as part of your healthy living plan.

Carbohydrates: The Misunderstood One

Carbohydrates seem to be the focus of most diets you read about (especially fat-loss diets), so it makes sense to start here.

Carbs have taken a real beating in the media ever since some guy named Atkins (you may have heard of him) decided we weren’t allowed to eat doughnuts anymore. (Prior to this we were allowed to eat doughnuts, but they had to be reduced fat; this made us feel better about ourselves.)

All joking aside, carbs have a bad reputation, or at least a worse one than they deserve.

Carbs come in a variety of forms. Some are good for you, and some are bad. The bad ones are usually highly processed and could barely be considered food other than the fact that they’re edible. They may be delicious, but they’re also the result of some crazy scientific processes.

Of course, if you process the crap out of anything, it reaches a point where it just isn’t healthy anymore. This doesn’t mean carbs are evil and to blame for the obesity epidemic—it just means that eating processed foods that are loaded with sugars and highly palatable are great at making people fat.

Why? Because we end up eating far too much of it. The reality is, your diet can include some processed carbs too, as long as it’s a minimal amount of the overall amount you eat.

Carbs 101: Simple vs. Complex

Carbohydrates are made up of sugar molecules, which your body breaks down into fuel, especially when you’re working hard. Sugars, starches, and fiber are all basic forms of the carbohydrate.

There are two main types of carbohydrates: simple and complex.

We could also mention fibrous carbs that you can find in foods like green veggies, lettuce, cabbage, broccoli, sprouts, spinach, cauliflower, peppers, cucumbers, zucchini … buuuut we won’t.

For the purposes of this discussion of carbs, we only want to touch on stuff that is probably causing issues with your weight. This doesn’t mean that these foods don’t count. They do.

But I don’t think a primary cause of weight gain is eating too many vegetables. And after coaching literally thousands of people, it’s become very clear that eating more veggies has always been a good thing.

Quite simply, eating vegetables allows you to eat more. And by eating more, you’re less hungry. And when you consider that hunger is strongly associated weight weight gain, winning war on hangry is half the battle.

Simple Carbohydrates

In the most basic sense, simple carbohydrates include table sugar, syrup, and soda. Most of the time, these carbs should be avoided (exceptions include cheat days or small daily indulgences, which should be included in any plan) and are usually the “bad carbs” that fitness pros talk about. Also included on this list are things like candy, cake, beer, and cookies. In other words, the best ones.

Complex Carbohydrates

Complex carbohydrates include oatmeal, apples, cardboard, and peas.

For a long time, people believed that complex carbohydrates were universally better for you than simple carbohydrates, but that isn’t always the case.

You see, your body takes both complex and simple carbohydrates and tries to break them down into useable sugar energy to fuel your muscles and organs. It’s not the type of carbohydrate that really matters, but how quickly your body can break it down and how much it will spike your blood glucose levels.

It’s not as simple as dividing complex carbs from simple ones, though. A slightly more sophisticated way to rate carbohydrate quality is something called the glycemic index (GI).

The GI attempts to classify foods by how quickly they break down and how high they boost blood sugar levels.

For a while, the GI was all the rage, and people argued that by following a low-GI diet, you’d keep insulin levels in check even while eating more carbs overall.

This has turned out to be only partially true. Which is to say that while it’s probably better to eat low GI foods than high ones, there probably won’t be a tremendous difference in your waistline if you’re still eating your weight in sweet potatoes instead of Cheerios.

Neither low-carb diets nor low-GI diets are a magic pill for fat loss; the main thing is to eat the right amount of healthy foods that fuel metabolism, which in turn will help you burn fat.

The important thing to remember is that your body needs carbs, even if some of the fad diets tell you otherwise. This becomes even more important if you’re performing intense exercise. Without carbohydrates, your body will begin to break down your muscle tissue to fuel your body, which will sabotage your efforts.

Carb lovers lament low-carb diets, and anti-carb crusaders posit that you can avoid carbs for the most part and still do well.

It is true that low-carb diets offer many health benefits, but as I’ve stated before, low carb doesn’t mean no carb.

Just as important, those health benefits don’t mean low carb is strategically better for fat loss. Research published in The American Journal of Clinical Nutrition dropped a bomb when it compared a lower carb diet to a higher carb diet and discovered no significant difference on fat loss, metabolism, or muscle retention.

Your Eating Tip: Ultimately, the number of carbs you eat is going to be highly based on personal preference, activity levels, and how your body reacts to what you eat. Carb intake should be determine after you prioritize fat and protein levels.

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Fats: From Zero to Hero?

For a long time, fats were like carbs—blamed for every health problem possible. It’s the reason that for nearly twenty years, low fat was synonymous with healthy.

And for many people—maybe even several of you reading this—that’s still how you determine if something is safe to eat. If it’s low fat, it has to be good. Or if it doesn’t have saturated fat, then it’s okay.

Much like any silver bullet nutrition solution, this isn’t the case. As our nation’s fat consumption decreased, its obesity increased, according to CDC data. This was due to a variety of factors—the frequency of meals and snacks, the size of meals, and the consumption of sugar.

So what is the bottom line on fat? For starters, fat is a necessary component of your diet and something you’re probably not consuming enough of.

Fat is good. It’s good for testosterone. It’s good for your heart (yes, you read that correctly). And it’s good for your muscles.

Fat plays an important role in helping the general functioning of your body. Fat is a critical coating for nerves. This coating serves to speed up conduction down the nerve so that every neurochemical signal that is sent through your body (any time your brain wants to tell your body to do something), it happens efficiently.

What’s more, fat also serves as a substrate for a whole set of hormones known as eicosanoids. Eicosanoids are essential for numerous functions that regulate things like blood pressure, inflammation, and even blood clotting. This kind of fat is needed for basic human physiology, which is reason enough to include it in your diet.

Now that you know what fats are needed in your diet, here’s what you should know about the different types of fats—and why each needs to be included in your diet, with the exception of trans fats.

Monounsaturated Fat

Monounsaturated fats are found mostly in high-fat fruits such as avocados as well as nuts like pistachios, almonds, walnuts, and cashews. This type of fat can also be found in olive oil.

Monounsaturated fats help lower bad cholesterol and raise good cholesterol. They’ve also been shown to help fight weight gain and may even help reduce body fat levels.

Polyunsaturated Fat

Like monounsaturated fats, these good fats help fight bad cholesterol. Polyunsaturated fats stay liquid even in the cold because their melting point is lower than that of monounsaturated fats.

You can find polyunsaturated fats in foods like salmon, fish oil, sunflower oil, and seeds. Polyunsaturated fats contain omega-3 and omega-6 fatty acids, which have largely been processed out of our food.

Omega-3s and 6s are very important and are oftentimes referred to as essential fatty acids, or EFAs. These cannot be manufactured by our bodies, and so it becomes essential to ingest them. And because your body needs these sources to function optimally and remain healthy, it’s your job to make sure your diet has enough of these fats to avoid problems and breakdown.

Saturated Fat

Saturated fats might be the most misunderstood substance you can eat. And for good reason: there have been studies linking high intake of saturated fats to heart disease. But those studies also have more questions than the Riddler.

When researches have gone back in and looked at the data from all the countries where data was available, there actually was no link between fat consumption and heart disease deaths.

Much of the debate about dietary fat comes from sources like The China Study and movies like Forks Over Knives, which have pointed the finger at saturated fats—and all animal fats—as the reason for all health problems. And yet, these studies all took a very slanted bias toward the saturated fat hypothesis and completely ignored populations that were incredibly healthy despite diets based on saturated fats.

In fact, people who live in Tokelau (a territory off of New Zealand) eat a diet that is 50 percent saturated fats, and they have cardiovascular health superior to any other group of people, and yet this data and information is ignored.

There are several studies of hunter-gatherer tribes that consumed 50 to 70 percent of all their calories from saturated fats without any health problems. When you receive the specific calculations for your fat intake, up to half of the fat can derive from saturated fats.

Even Walter Willett, chairman of the Department of Nutrition at Harvard, has publicly stated (after a twenty-year review of research) that fats—and more specifically saturated fats—are not the cause of the obesity crisis and are not the cause of heart disease.

Listen, saturated fat is one of the best sources of energy for your body. It’s why your body naturally stores carbohydrates as saturated fat.

Are you going to argue with one of the most basic structures of how your body was intended to work? Not to mention, saturated fats are some of the most satiating foods, meaning they keep you fuller longer.

And research shows diets that are higher in saturated fats are oftentimes lower in total calories consumed.

That leaves you with one option: assuming you’re not a vegetarian, you should be eating red meat, dairy, and eggs to consume your share of saturated fats. Not overeating them, or downing sticks of butter like they’re going out of style. But also not avoiding them as if they’ll break the scale.

The exception: Trans Fat

Trans fats are the black sheep of the fat family. Trans fats are the worst fats, and in truth, one of the worst forms of food that you could possibly consume. They’re found in foods such as French fries, potato chips, and most fried foods.

While some trace amounts of trans fats are naturally occurring in meats and other foods, by and large, most are not naturally occurring. Instead, they are generally manmade.

Trans fats are made by a chemical process called partial hydrogenation.

Manufacturers take liquid vegetable oil (an otherwise decent monounsaturated fat) and pack it with hydrogen atoms, which convert it into a solid fat. This makes what seems to be an ideal fat for the food industry because it has a high melting point and a smooth texture, and it can be reused in deep-fat frying.

Essentially, trans fats come about as a result of overprocessing our foods in order to offer consumers a longer shelf life. If your food is pre-packaged, it’s a pretty safe bet that it has its fair share of trans fats. If you are serious about your goals, you should try to avoid trans fats at all costs. Or if you just don’t want to be eating plastic garbage.

Of course, we take a moderate approach. If you’re limiting your intake of junk foods, exercising regularly, and getting good nutrition otherwise—including a variety of healthy fats—then chances are, you can have the occasional Twinkie once every few months and be okay.

Your Eating Tip: Research suggests that about 20 to 35 percent of your daily calories should come from fats.

Protein: The White Knight

While both carbs and fats have spent their time as public enemy #1, being demonized or lauded by turns, no macronutrient has enjoyed the rise to prominence and popularity as our friend, protein.

A favorite among bodybuilders, athletes, and just about any fitness enthusiast, protein is used by your body to repair damaged muscle, bone, skin, teeth, and hair, among other things. Think of it as the mortar between the bricks; without it, the entire structure of your body begins to break down.

Unlike other nutrients, your body can not assemble protein by combining other nutrients, so it needs to be prioritized if you’re to achieve your healthiest (and best looking) body possible.

Protein helps to create an anabolic hormonal environment (good for muscle building and fat loss), and along the lines of the brick metaphor, it provides a lot of the materials used to build your muscles.

There are two categories of protein: complete and incomplete.

Protein is comprised of smaller molecules called amino acids. There are twenty-two amino acids that warrant attention, of which nine belong to a subcategory that can only be obtained through your food. Your body can manufacture the remainder of the amino acids.

The nine amino acids that are obtained from food are called essential amino acids. For those interested in such things, the essential amino acids are:

• Tryptophan
• Lysine
• Methionine
• Phenylalanine
• Threonin
• Valine
• Leucine
• Histidine
• Isoleucine

A complete protein (also known as a whole protein) is one that contains adequate portions of those nine amino acids. By contrast, an incomplete protein is one that is lacking in one or more of those amino acids.

These amino acids also help your body create hormones that help regulate things like blood pressure and blood sugar levels, which are directly responsible for your metabolic rate and muscular growth. In short, protein is extremely important, especially the complete proteins that are found in foods such as fish, poultry, eggs, red meat, and cheese.

The Pink Elephant: The Kidney Question 

Some “experts” would like to have you believe that eating lots of protein will cause all sorts of problems, ranging from kidney stones and gallstones.

For most people, this is not a concern—or rather, it is a moot point. That’s because there’s no research showing any relationship between eating lots of protein and developing kidney problems.

In fact, a study in the Journal of Strength and Conditioning Research tested up to 400 grams of protein per day without any negative consequences. Now, if you have a preexisting kidney problem, it’s possible that a higher protein diet could be hard on your body. But if you have a kidney problem, you should be talking to your doctor about your diet anyway.

If you’re healthy, you are clear to eat protein and not worry about any health problems—because there are none.

What’s more, protein is one of the most metabolic macronutrients, meaning that the more protein you eat the more calories you burn. For that reason–and protein’s ability to help spare muscle mass–it’s a common reason why if you’re going to overeat on any macronutrient, protein is usually your safest bet.

But don’t forget—calories are still calories so you can’t eat as much as you want.

Your Eating Tip: Protein should be set about .5 to 1 gram per body of goal body weight. If you’re very active, you can veer slightly upward, but it’s not necessary and should be based more on food preference than anything else.

Personalize Your Menu

Still need help figuring out what to eat and how to train? Let a Born Fitness coach help you create your own personalized workouts and meal plans. Learn more here.

READ MORE: 

Big Meals vs. Small Snacks: What’s Best For You?

Eating at Night Does Not Make You Fat

How Many Eggs are Safe to Eat?

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Fix Your Diet: Understanding Proteins, Carbs, and Fats appeared first on Born Fitness.

The second rule of eating is picking a goal and sticking to it for more than a month.

The third rule of eating is tossing out most of what you think you know about dieting because it might be the reason you’re currently stuck in a plateau.

Macros are not for everyone. Yes, counting works, but sometimes the number crunching does more harm than good from a practical standpoint.

While rule #3 has plenty of exceptions, it’s usually necessary for even the savviest of dieters and fitness pros. Why? Because what we know oftentimes makes it harder for us to accept new information or to question what we already assume as fact.

When it comes to building the right diet for you, simply avoiding what didn’t work in the past or blindly following what appears to work now is important (see rule #1), but it has many limitations. The biggest of which is understanding that progressing to a new level of success and noticeable results usually means identifying flaws in your current plan, and understanding why what you’re doing might not be the most efficient way to get the job done.

To help provide more clarity, use this guide as a starting point for any diet plan you create. It will help you understand what you we know about good diet design, as well as what factors might relate to seeing the most results out of your body.

The Macro Question: Does IIFYM Work?

The undeniable aspect of counting your macros (AKA “if it fits your macros” or IIFYM) is that science is on your side. This is a very good thing if you’re looking for a way to finally jumpstart weight loss frustration or a stagnant muscle building plan.

The laws of thermodynamics are very real, so if you receive a good macro plan that understands progressions, how to manipulate the nutrients, and how to factor in types and duration of exercise, then playing by the numbers is a great path to results. If you know what you want to look like or a have a goal weight, use this as your starting point (instead of your current weight). This will allow you to eat towards a goal.

That said, macros are not for everyone. Yes, counting works, but sometimes the number crunching does more harm than good from a practical standpoint. Becoming OCD about how much to eat or worrying about being 5 grams “over” on daily carb intake (which, honestly, is not a big deal) is something that is determined by your personality.

For some people, creating food templates that allow for “serving-size” based eating is a style that takes a macro approach without all the math. This means breaking down your meals into types of foods, and then just filling in the gaps with what you want to eat.

If you’re not going to count all your proteins, carbs, and fats. however, you still might be best served by a 1-week counting and measuring period that will help you learn portion sizes.

If that still feels like too much, start by learning how to measure portion sizes by eyeballing quantities. The images below (via Precision Nutrition) area great start to visualize individual portion sizes.

Either way, if you’re struggling with your diet, the best way to start in the right direction and make progress is by recording your foods.

You see, research in the New England Journal of Medicine has suggested that those on a weight loss diet tend to under-report how much they eat by as much as 47 percent and overestimate how much exercise they perform by 51 percent. You don’t need to be a math major to see how this ends up.

Recording your foods does not have to be a long-term approach; just the opposite, it’s a short term investment that will offer you eating freedom for the long-term. At the same time, it will allow you to be honest with what’s happening in your body and why you might not be seeing the results you want.

Goal-Based Eating: Understanding Macro Meal Plans

Remember rule #2? The one about goal based eating? This is why so many “one-size-fits-all” plans simply don’t work.

On one level you need to know your primary area of focus. While it’s certainly possible to lose fat and gain muscle at the same time (despite what many people might suggest), maximizing your results is about maximizing your focus.

If fat loss is the goal, don’t worry about your biceps becoming bigger.

If muscle gain is what you want, getting the most out of your plan might mean adding a little bit of fat. (But nothing crazy; there’s no need to go on some old-school type of bulking program. In fact, that could lead to more problems.)

After you choose your general goal, then you need to adjust for your own personalized goal. (More on this below.)

As I tell my clients, the goal is to eat for the body you want, not the body you have.

So setting up a clear target will make the process of building your diet easier.

Finally, you’ll want to start with a generalized approach and then adjust as you see how your body adjusts.

Here are a few breakdowns of what a diet might look like, based on goal

Maximizing Fat Loss

The Approach: higher protein, moderate fat, lower carbs

Your Nutrition Plan: 40% protein, 35 % fat, 25% carbs

Recomp (mild muscle gain and progressive fat loss)

The Approach: Building an isoisocaloric (AKA balanced) macronutrient split. Want equal parts muscle gain and fat loss? Then it should come as no surprise that your diet is going to be fairly evenly spread out across all macros.

Your Nutrition Plan: 33.3% protein, 33.3% fat, 33.3% carbs

Stubborn Mass Gain

The Approach: For the stubborn mass gain, ingesting a lot of calories is key, and oftentimes more protein beyond a certain amount is not as productive as upping the carbs to achieve the extra food.

Your Nutrition Plan: 30% protein, 40% carbs, 30% fat.

Understanding Diet Design: Is This for You?

The guidelines above are for people who spend anywhere between 4 to 7 hours of training each week. This includes all types of activity, such as weight training, recreational cardio, and sports.

These numbers are not designed to meet the calorie needs of endurance and endurance-type athletes who have a high training volume. This type of person needs  more carbs.

Why the Diet Design Works

Muscle Gain and Fat Loss

The balanced breakdown of the ensures enough protein for muscle repair, growth, and maintenance. It provides enough fat to support optimal testosterone production. It supplies enough carbs to provide training stamina, as well as synergy with the protein for muscle growth. It does not have the tendency to provide carbs in excess of the individual’s training and physical activity demands; instead it supports lean gains and lean mass maintenance.

Maybe most importantly, it allows for the full range of food groups in order to get not just the proper macronutrients, but also a good range of micronutrients. By focusing on macronutrient splits (instead of just focusing on particular foods), it allows you to focus both on foods that are good for you (animal and plant proteins, vegetables, fruits, fibrous starches, dairy) while still enabling you the flexibility to eat foods that you enjoy.

After all, research in the International Journal of Obesity suggests that the diet you can follow for the long term is always the best option for you.

Although alcohol and desserts are not listed, they can be used sparinglly. These foods are a highly individual matter; research shows that 1-2 drinks per day may have health benefits without hindering physique goals.

However, if you don’t already drink, there’s obviously no need to start. As for desserts, either limit your intake to 1-2 large desserts per week, or a very small portion per day, max (try to limit this to 100-200 calories of dessert of you intend to have dessert daily or most of the days per week).

Maximizing Fat Loss

In the scenario of a very low-carb diet with high training volume, there’s domino effect of defensive physiological phenomena that can help fat loss or cause trouble.

For instance, going to low carb as you push intensity can stimulate your hunger hormones at the same time as decreasing the hormones that suppress hunger. This leaves you wanting to eat everything and the kitchen sink, all while experiencing a drop in the hormones that regulate your metabolic rate.

Translation: this is why so many ultra low carb diets combined with high intensity exercise is a fast road to frustration or failure.

It’s not that these changes are significant enough to halt progress altogether, but what they do is prime your body to fight against losing fat and weight. Or more importantly, they set up your body for rapid weight and fat regain once the dieting phase is over. In a nutshell, that explains your typical yo-yo diet.

The best way to minimizing these dietary backlash is to diet as little as possible in the first place; in other words, your caloric deficit should be as little as necessary to achieve the desired rate of loss, and carbohydrates in particular should be set at the highest level possible that will allow the desired rate of fat loss.

Planning Cheat Days

That said, while severe carb restriction combined with training amplifies the body’s natural defenses, sometimes it is necessary to achieve extreme levels of leanness. But these approaches should only be applied once you achieve levels of the super lean. (In general, starting below 8 percent body fat.)

In this case, carbohydrate “refeeds” serve the multi-purpose of replenishing glycogen, and reversing the defensive hormonal and metabolic events that occur with severe restriction.

However, in order for the refeeds to be effective for this purpose, they must be rather massive (picture a carb shoveling fest spanning from a few hours to a few days).

But in the case of the less severe and gradual fat loss diet, a traditional refeed used in cyclical ketogenic (low carb) dieting isn’t necessary or beneficial.

Instead, a single indulgence meal can be employed. The purpose of the hyperfeed is more psychological than anything else, since it isn’t being used for that purpose of reversing the effects of severe prolonged carb restriction.

Unlike traditional low-fat carb-based refeeds, the hyperfeed can be anything on Earth you damn well want to eat, just keep it to a single main dish, plus a dessert if you’re feeling like eating like a king.

Men at 15% body fat or lower (for women, around 20%) can enjoy a hyperfeed once a week by having it in place of a main meals.

If you’re concerned about weight gain, you can either cut out all snacks or cut out an entire meal on the day of a hyperfeed.

Those dieting for a show or a photoshoot (mind you, with enough weeks in the pipeline to not need to diet severely) can  get away with a weekly hyperfeed, but it’s a touch riskier. Most folks in this population refuse to take advantage of this meal even when given “permission”, but a hyperfeed every 2 weeks is certainly not gonna impede progress regardless of how much of a banger it is.

The Pink Elephant: Personalization

The worst thing that can happen is for you to read the numbers above and think, “I’m set for life.”

Good nutrition is much more about understanding how to eat healthy and work around your frustration than trying to find a magical formula.

All of those formulas will help you; but most people will receive benefits only up to a certain point. The formulas should serve as a ballpark guide, not a set-in-stone blueprint. Everyone has unique requirements, genetics, and food sensitivities.

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

Notice, I didn’t say that being heavier means you can’t eat good food. Therein lies the joy of a good diet and a macro based plan: any diet has room for treats and indulgences. So it’s not about restriction, but instead a matter of control and confidence that it doesn’t take being perfect to be healthy.

Rather than committing to staying within the lines, use all diet plans (like the one above) it as an initial template from which to adjust according to your results.

Just make sure you weight long enough. Too many people change diets within a matter of days, when in reality it’s best to measure progress after about 2-4 weeks, and then continually adjust.

Diet Planning 101

Still not sure what to eat? Sign up for a risk-free month of personalized coaching, including assessments that reveal the biggest mistakes with your current plan.

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READ MORE: 

How Much Fat Should I Eat?

Big Meals vs. Small Snacks: What’s Best For You?

Winning the War on Hunger: Practical Solutions to Overeating

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Diet Plans: Considerations for Muscle Gain and Fat Loss appeared first on Born Fitness.