the gm diet

hey guys, sean nalewanyj here of seannal.comand bodytransformationtruth.com and in this video i want to cover a somewhat strange topic,and discuss why you really need to handle your nuts with care, and why if you get tooreckless with them it could very easily throw your entire muscle building or fat burningprogram off course. now nuts and natural nut butters have always been considered a staplesource of healthy fat in bodybuilding and

the gm diet, fitness diets and i certainly think that theyare a worthwhile to include in your overall plan. however, this is one food source whereportion control is of the utmost importance. as i've said many times before, if your primarygoal is to alter your body composition, then it really makes no difference at all how "healthy"you're eating if your total daily calorie

intake does not fall within the proper rangebased on your goal. if you're aiming to lean down but you aren't maintaining a net caloriedeficit over time (15 to 20 percent below your maintenance would be my recommendation)then you're not going to lose any body fat at all. and if you're aiming to bulk up andyour net calorie surplus shoots too high (again, 15 to 20 percent above maintenance would bemy recommendation there) you're still going to gain muscle, but you'll also be puttingon excess body fat at an excessive rate. it's really as simple as that, and the plain factis that nuts and nut butters, although they are a healthy source of fat, are also verycalorie dense. you can only eat a very controlled amount of this stuff before the total caloriesbegin shooting too high without you even noticing

it. sit down with a bag of mixed nuts andjust start snacking away or start aimlessly piling peanut butter onto your toast or intoa protein shake, and in combination with a few other small dietary choices that you'remaking throughout the day, you could very well be completely sabotaging your resultsaltogether. for example, 1 tablespoon of peanut butter alone contains around 100 calories.most people end up scooping out far more than this at once though and end up with 200 oreven 300 calories just from one serving of peanut butter alone, and that's a lot of caloriesfor such a small amount of food. peanuts, almonds, cashews and other nuts are reallyno different. for example, just one quarter cup of almonds equals out to 207 calories.go out and measure a quarter cup of almonds

and you'll quickly see what a small amountthat actually is. it might sound crazy but a half cup of almonds per day alone couldliterally make the difference between consistently losing a significant amount of body fat everysingle week, and making zero progress whatsoever. so the moral of the story here is simple andthat is, treat your nuts with respect. if you're going to include nuts and natural nutbutters in your diet, that's totally fine and even recommended, but just make sure thatyou measure out your portions carefully and that it does fit into your total daily calorieintake as a whole. in fact, for items like this, a food scale is probably going to bethe ideal choice. it might sound obsessive, but it really doesn't take any more time toweigh them out than it does to put them in

a measuring cup, and it will ensure that you'renot going overboard and that what you consider to be a tablespoon of peanut butter reallyis a tablespoon of peanut butter. hard training is important, making the proper food choicesis important, but if your total net calorie deficit or total net calorie surplus is notproperly in place, your results will definitely be compromised, or even worse they'll be non-existent.so thanks for watching this video lesson. i hope you found the information useful heretoday. if you did enjoy the video, as always, please make sure to hit the like button, leavea comment and subscribe to stay up-to-date on future videos. also make sure to checkout my complete step-by-step muscle building and fat loss programs over at bodytransformationtruth.com.the link for that is in the description box

below, and make sure to join the facebookpage for daily tips and updates. the link for that is also in the description box. talkto you again soon.