It Boils Down to Nutrition

Ask any gymgoer about their training regimen, and they’re likely to break it down to a science: Days per week, body splits, rep schemes, rest periods, etc. But ask the same gymgoer how many calories he or she eats in a day, or about their macronutrient splits, and you’ll likely get a, "huh?"

Yet, your physical appearance has a lot more to do with diet than training. In fact, a lean and athletic physique is built on 80 percent nutrition, 10 percent training and 10 percent genetics.

That most people focus most of their energy on training, which only equates to about 10 percent, explains why there are so many tub-o-lards in the weight room. These gymgoers complain about not losing weight despite working out daily. They are victims of their own mismanaged diets.

To see your hard work at the gym pay off, adopt a clean eating way of life. Spread your daily caloric intake into three small meals and two or three snacks, and ideally eat every three to four hours. Make sure each feeding includes a protein--because you don't want to eat a complex carbohydrate alone; eating protein with carbs helps offset unstable blood and insulin levels by prolonging digestion and slowing the release of sugar into the bloodstream. If you're new to this concept, read Tosca Reno's The Eat Clean Diet, which breaks it down to basics according to your weight-loss goals.

Your macronutrient split, meanwhile, is the ratio of carbohydrates, fat and protein in your diet. My split, for example, is roughly 35 percent protein, 35 percent fat and 30 percent carbohydrate. The DailyPlate.com is a great site that breaks down your calories and macronutrient ratios.

And if you want to get really serious about your diet, check out Charles Poliquin's "Top 10 Carb Intake Rules For Optimal Body Composition." I say serious because Poliquin suggests eliminating all grains and fructose, which is where most people draw the line. My bible is Jonny Bowden's 150 Healthiest Foods on Earth. If a food's not in there, I don't eat it (with the exception of my weekly cheat meal).

You can also check out John Berardi's hardcore "Lean Eatin’: Choosing the Right Foods to Get Lean and Mean" on BodyBuilding.com to learn how to choose the right foods to get "lean and mean."

The Bottom Line: If a lean and athletic physique is built on 80 percent nutrition, educate yourself about what, how much and when to eat and you'll see your training pay off.