From chicken breasts to oatmeal to donuts, every food you eat should serve your physique goal.

Steven Stiefel, Bodybuilding writer, journalist and photographer


- eat small amounts, more often

- at least 2-3 hours between meals or snacks - it wil increase your metabolism

- all carbohydrates are not created equally, it all depends on GI and GL

- look for lean protein and calories

- look for fabulous fats and unsaturated fats

- BREAKFAST is the most important meal

- build your meal

- snacks between meals are good

- suplements are suplemental

- stay hydrated