Le t's face it, we aren't going to diet on Thanksgiving.  I'm actually an advocate of taking what I call "diet breaks" at certain strategic points.   Holidays, vacations and other special days are just a few examples of when I feel it's a good time to take a diet break provided you have been working out and following a sensible healthy diet.     While tomorrow is a good day to take a diet break, relax , enjoy your food and family, there are a few things you can do to stave off an excess amount of weight and fat gain.   Here are a few tips you can follow to avoid excess weight/fat gain Eat turkey breast (white meat) instead of dark meat. Load your plate with greens and other vegetables. Take your time when eating, don't just stuff yourself uncontrollably.  Put a small amount of desert on your plate.  Let it settle in your belly before deciding on seconds. If you have any questions, feel free to contact me.  I want to help you succeed, because when you su

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and  or the Fat X program.  Today's question was e-mailed to me and it was in regards to an update I made on my myspace page. I've done the Fat X program/project twice since September and the results were great.  I saw something about you working on a program called "Meltdown".  Can you go into some of the specifics of that?  I'm really excited to try it.  Thanks a lot. Since the success of the Fat X program/ 12 day project, I've been working on some ideas for a shorter program for those that have completed the Fat X program and are ready for something new.  The Fat X program is designed to get maximum results in 12 days, but because of the organized variety it can also be used long term to continue to achieve results.  With that being said, I feel that a shorter program can motivate those that have slacked off a bit to get back on track.  So Me

I usually try to get in a good meal an hour or so before a workout.  Here is what I had today before my workout.  It's a turkey and cheese sandwich with a side of cucumber and some grapes.  Probably a weird combination, but it provides decent amount of protein with some good carbs and nutrition to fuel my workout. 

I had a late workout tonight and didn't get home until about 9:30 p.m.  I really didn't feel like making anything to eat, so I just had one of my protein smoothies.  I used some whey protein, a banana and some lemon Powerade in this one.

This was my last meal of the day for today.  It's a chicken breast with some mixed steamed vegetables.  I usually end the day with something a little faster to make, but unfortunately my day ran late and I really hadn't had a good day diet wise. So I decided to make up for it with this meal, which is high in protein as well as  vegetable content.  

This was my fourth meal of the day today, what most people refer to as dinner.  It's chicken fajitas. Pros: High in protein.  Good vegetables content coming from bell peppers. Cons: The chicken was a little higher in fat since it was coming from other parts than just the  the breast.  Extra calories from the tortilla chips. You can make this meal lower in calories and healthier by using only chicken breast and also by eliminating the tortilla chips.

Here is what I had for lunch today. It's shrimp and noodles. Pros: High in protein Some vegetables Cons: Extra, low nutrient calories from the noodles. If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-mail Instagram Home Gym Recommendations   (Amazon Affiliate Links) Dumbbells http://amzn.to/2tOGQFA   Bench Fitness Station http://amzn.to/2Dtf7tz   Slam Ball http://amzn.to/2FGd2fF   Exercise Mat http://amzn.to/2FUeoqw   TRX Training http://amzn.to/2FKmizB Kettlebell   http://amzn.to/2tKXVAk **My Not Necessary But Very Cool Gorilla Kettlebell http://amzn.to/2tN2oT5 Intermediate to Advanced Level Gym Power Cage http://amzn.to/2tQsTqE   Barbell Bar and Weight Set http://amzn.to/2FKWgfx Diet Supplements   Protein Powder http://amzn.to/2HALDfM Green Superfood Powder http://amzn.to/2GtNFyN  

I've been wanting to start a feature where I post a picture of one of my Fat X Diet meals each day.  Would you find that helpful? I would do it sporadically on my social media but with social media mind fucking its users with their algorithms, it's become almost pointless.   If you have any suggestions on how I can help you achieve your fat loss goals, feel free to comment.  You can do so here with a Disqus account.   If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-mail Instagram Home Gym Recommendations   (Amazon Affiliate Links) Dumbbells http://amzn.to/2tOGQFA   Bench Fitness Station http://amzn.to/2Dtf7tz   Slam Ball http://amzn.to/2FGd2fF   Exercise Mat http://amzn.to/2FUeoqw   TRX Training http://amzn.to/2FKmizB Kettlebell   http://amzn.to/2tKXVAk **My Not Necessary But Very Cool Gorilla Kettlebell http://amzn.to/2tN2oT5 Intermediate to Advanced Level Gym

 Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and  or the Fat X program. This weeks question was a response to the post "Healthy Lunch Ideas" I don't eat much fish (mainly tuna from the can..IN WATER!) and I dont eat red meat at all. Is tuna, chicken breast and turkey sufficient enough for protein or should i incorporate a protein shake? I drink a soy protein shake occasionally. Is there a different type of protein shake i should be drinking? By the way, thank you SO MUCH for this! Your work is greatly appreciated and i cant wait to start seeing results!  - JM Chicken breast, turkey and tuna are excellent sources of protein.  As long as you can get in enough protein each day, those sources should be sufficient.  The only problem I see is boredom and practicality.  For me, it's just easier to get in a couple of protein shakes to get in enough protein each day.  It's also easier and more pract

Pork is generally frowned upon when it comes to dieting, health and fitness, but I personally don't think it's as bad as it's made out to be.   First of all you can get ham fat free or low in fat, and it usually contains a good amount of protein.   Secondly, if you broil pork, you can limit some of the fat. Of course it's still not going to be as healthy as a fat free chicken breast when you're talking about protein sources, but I for one need a break from chicken every once in a while.   Today is the day I'm choosing to experiment with some pork chops. I'm going try to cut out some of the fat before I broil them, and then pat them down with a napkin afterward. Then I'm going to "health up" the meal by adding some steamed vegetables. If you have some good recipes for pork, feel free to send them in.  If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-

Every week I answer a question or questions that are sent in to me regarding fat burning, weight loss, diet, fitness and  or the Fat X program. Today's question was e-mailed to me. While doing the spin crunch is it OK to use your elbows for help? The spin crunch is one of the best abdominal muscle exercises you can do.  What makes it an awesome abs exercise is that you are forced to use every function of your abs to be able to spin.  It's difficult at first, but don't use anything but the power in your abs to spin around.  It will get easier as your abs get stronger.  At that point you can add reps or even hold a weight while you complete the spin crunch. Spin crunches show up in Day 3/Workout 3 of the 12 Day Fat X Program.   If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach.  E-mail Instagram Home Gym Recommendations   (Amazon Affiliate Links) Dumbbells http://amzn.to/2tOGQFA  

It seems every time I go on some type of message board or question and answer forum and I read a question like “How do I lose weight?” “How do I lose the fat around my stomach?” “ How do I get a six pack?” “ How do I tone up?” The answer is usually along the lines of do more cardio.   Unfortunately this is at minimum a simplistic answer, and more seriously can actually hurt your weight loss and fat burning goals long term. In order to understand why too much cardio can actually be counterproductive to your weight loss and fat burning goals, first we need to understand what “cardio” really is, and the benefits of it. Most people consider a "cardio" workout, running, stair stepping, spending time on an elliptical and other similar machines.  This definition of cardio is actually not correct and leads to many of the weight loss/fat loss problems, misconceptions and confusion. Cardio is a term that is supposed to be short for cardiovascular exercise. The purpose of ca

When you have a long term goal or a certain way you want to live, it's always helpful to have rules or a code to live by or follow. When in doubt, you always have those rules or code to fall back on and help you make the right choices.   It's no different when it comes to losing weight, burning off that unwanted layer of fat or just simply living a healthy lifestyle. With that in mind, I have compiled a list of rules, or code, that will help you with your fat burning, weight loss and fitness efforts.  The Fat X Code of Fat Burning, Weight Loss and Fitness 1. You will exercise several times a week. 2. Exercise sessions will be short. 3. Most exercise sessions will be high in intensity. 4. Only use the best muscle stimulating exercises. 5. Keep track of your progress. 6. Plan ahead. 7. Eat plenty of green vegetables. 8. Take in your lean body weight amount of protein in grams. 9. Stay hydrated throughout the day. 10. Supplement with vitam