The Importance Calorie Counting and Label Reading

Ever met those type of people who have that established high metabolism and seem to be able eat whatever they want, and lead sedentary lives?  Well I am not one of those.  I have been actively in a gym for the past 26 years and until around 2008 I thought I ate well.  I played many sports and was never really concerned about size as long as I could play my position and remain strong.  

I then took a good look at my self, and decided that I needed to dramatically cut my fat percentage and the first thing I did was start counting my calories and reading labels.  The pictures below are of me during my rugby playing days weighing in around 220lbs and me now at 182lbs.  I am just as strong, but considerable less round.

The best thing is research the foods you plan on buying and or eating. Also looking into the "built" in Laboratories that you have around you.  Pick a guy out at the gym who has the physique you want to attain and ask him his eating regimen.  This does not mean it will work for you but it can start a though process that leads you to the right answer.  The other bank of information you have is your genetics.  Look at you family and what they eat and how if effects them.  Chances are if you eat and are active like your father, you will look similar. 

I find for me that I need to live by a few rules.

• Eat every two hours no matter what.  I vary the calories by my goal. The higher the amount: the more mass I am trying to add. I average between 200-400 calories every 2 hours.  (on a building phase, I will eat every hour from 11am-6pm).
• 
  
• It is OK to sub in a protein shake or bar as a replacement meal.  I recommend Natural and HydroWhey products from Optimum Nutrition.
• 
  
• Don't trust the USDA and FDA.  They have lobbyist that effect their decisions just like every other US agency.  A lot of what they allow food companies to put in packaged food is downright bad for you. (i.e. Hyrodrogenated oils).
• 
  
• Fat is OK and necessary. I try to get the majority of my fat from Nuts and Olives.
• 
  
• You need carbohydrates, but make sure they are the right ones.
• 
  
• Stay away from all bleached products (sugar, flour, etc).
• 
  

Just remember you only get one body and know one else is going to take care of it like you can.  And don't be more picky about what you put in your car then what you put in your body.

-Alex