LIVE LEAN Year Round

If you struggle to keep the fat off after a diet then I'd like to give you 5 nutrition rules to help you LIVE LEAN year round.

If you think that you can diet down one good time and then go back to eating the way you did before (you know, the way that caused you to gain fat in the first place), then you’re horribly mistaken!

No, you don’t have to be “on a diet” for the rest of your life, but you can’t go back to eating like an idiot either, without any respect for calories or food quality either.

When you’re as lean as you want to be and you want to maintain your physique, there are only five nutrition “rules” that you must follow:

1. Get 1g of high-quality protein per pound of bodyweight per day

2. Eat 1-2 cups of veggies with every meal

3. Continue to train intensely with weights in the gym and stay active out of the gym

4. Keep your average weekly bodyweight stable

5. Stay hydrated – 3-6 liters per day of pure filtered water

That's literally it


You can enjoy some cheat days, so long as you’re maintaining your post-diet average weekly bodyweight.


This is a TRUE lesson in moderation. If you just eat whatever you want with no regard for the scale, you’ll blow up like a puffer-fish in no time.

Done properly, there can be a LOT of wiggle room for your favorite foods and even the odd night here or there of really falling off the nutritional wagon.


So long as you get right back on and respect the 5 rules above.

Your friend,
Jerome Holder


Latest Blog Posts

Lead A Healthy Lifestyle Today

How concerned are you about your health? Some people normally take their health for granted. Most of them are not concerned about leading healthy lifestyles. Some rarely take a balanced diet and so on. This can be detrimental. You will note..

Read More

Stop Shin Splints From Holding You Back

 Shin splints can often become one of the most frustrating and painful conditions to deal with. Without the proper treatment and recovery tools, the pain caused by shin splints can get bad enough to even take you out of the sport..

Read More


Dark complexion is a unanimous issue. Women in every age and every era have been finding the skin lighteners. Besides, other problems like acne scars, age spots, skin pigmentation, uneven skin tone, freckles; Melasma, etc. have been treated..

Read More

Dealing With Common Fitness-Related Ligament Sprains

It’s hard to know what to do about a sprained ligament. The pain is usually too intense to simply “walk off.” That is probably a bad idea anyway since this kind of injury increases the risk of further and more serious..

Read More

Improve Your Workout Routine

Healthy Habits to Help Improve Your Workout Routine  Taking the time to get regular exercise can significantly improve your health. However, you may not be getting the most from your routine. You probably don’t go to..

Read More

Unwanted Body Hair

How to Get Rid Of Unwanted Body Hair By Up to 69%Body hair is a lot like cologne. A little goes a long way. You see it on guys and you really see it on woman.A double standard? Maybe. But that's the way it is, and if you're of..

Read More

Drink lots of water

Stay Hydrated  Don’t underestimate the power of drinking water. It will keep your body hydrated, and it will keep your skin moisturized. If you want young and fresh looking skin, try to drink three liters of water every..

Read More


Anti Aging Tips

RT @RussellPhotos: SILVER! Max Parrot wins silver for Canada in Snowboard Slopestyle!

Industry News

Walmart to launch new online home shopping experience

Walmart is launching a new online home shopping experience in the coming weeks that will let shoppers discover items based on their style. T..

Read More

The Trend in Online Shopping: Not Shopping Online

In the prospectus for its mammoth 2014 stock listing, Alibaba Group Holding highlighted online-only women’s fashion brand Inman as a succe..

Read More

“We are healthy only to the extent that our ideas are humane.” ― Kurt Vonnegut Jr