Krank Brooklyn Fatloss Gym | Eat Good or Look Bad

Last week I wrote a post telling you the 4 pillars needed for getting the body you always dreamed of. If you missed it you can check that out HERE==>>

This week I want to elaborate on the first pillar.

B.T.W. I call them pillars because these are basically the foundation to helping you on your way to meeting your goals. If even one of these are missing the roof will cave in on you meeting the goals you set out for your self.

Make sense??

Cool! Lets get this started…


First one up is:




images 12 Krank Brooklyn Fatloss Gym | Eat Good or Look Bad










This one is a pretty much one of the most important pillars. No matter how much time you spend in the gym if you eat like crap you’ll look like, well, crap.

Now every where you turn, in pretty much every magazine, TV commercial and on the internet you’ll find tons of conflicting advice.

One guy says high protein, another dude says high carbs, then you have a jerk telling you to eat whatever you want just count the calories and your good.

Lets not forget the styles of eating… We have 6 meals a day, 1 meal a day, 2 meals every 48 hours, it’s enough to drive you crazy. No wonder were in the most over weight time period in earths history. Food and knowledge is abundant and everyone is confused and stuffing their face. It may have to do with more then just that but all I know is that it has to end.


images 22 Krank Brooklyn Fatloss Gym | Eat Good or Look Bad



Maybe we just live in a society immediate gratification and we want things done yesterday.

Apart of us believes that things can’t just be so simple. We need that magic bullet that will give us the banging body we dream of over night. Well that’s not the case.


If your looking for the perfect diet, It doesn’t exist. However most if not all diets do work as a quick fix.

Now I sound crazy right??


No bull they all work but here’s the catch…

A) If you stick to it. You have to stick to there protocol, if you don’t you might gain even more weight then you already have.

What I mean is you can’t be on the Zone diet one week, then do Atkins the next, then change your mind about that and go low carb. You jack up your metabolism.

B) Once you go back to eatting normally your highly likely to gain most if not all the weight back. 

I wrote an article awhile back on metabolism and gave 6 easy to follow principals on how to diet check. You can check that out HERE==>>

I save you the click of the link and just give the copy the main points.


images 32 Krank Brooklyn Fatloss Gym | Eat Good or Look Bad

Eating & Nutritional Guidelines


General guidelines of a healthy, performance-enhancing lean body diet include:

1) Eating every 3-4 hours

2) Ideally each meal should contain a lean protein, healthy fats and a complex nutrient dense carb and vegetables

Examples of lean proteins: london broil, round eye, chicken breast, turkey breast, pink or atlantic salmon

Nutrient dense complex carbs provide energy as well as vitamins and minerals. Includes fruits, vegetables, starches and beans.

Examples: Apples, Pears, Berries, melons, Asparagus, Broccoli, Spinach, Kale,Tomato, Sweet Potato, Oatmeal, Brown Rice, quinoa, lentils, black and red beans.

3) Pre workout nutrition-ensure you fuel your body with fast digesting foods so you can last longer and work harder during your training session thus burn more calories leading you to a leaner body.

Examples of fast digesting foods: fruit, Gatorade or a half a bagel. Try to keep fat to a minimum around this time of the day, it will slow down digestion and negate the effects we’re looking for.

Please don’t think for a minute starving yourself before a workout will lose weight faster.

Doing this will give you the complete opposite effect, it will force your body to retain the fat!

Note: Consuming these fast digesting carbs during any time other then immediately before a workout can set you up to store fat as well.

4) Ensure that 25-35% of your energy intake comes from fat.

The majority of your fat intake should come from monounsaturated (e.g., olive oil), and polyunsaturated fat (e.g. flax oil, salmon oil).

5) Drink only non-calorie containing drinks. Except rite before your training session.

Examples: water, green tea, black coffee

6) Eat mostly whole, non-processed foods

Don’t eat anything that comes in a box.

Cutting calories too much can cause your metabolism to slow down!!!


That’s it!!


Now I know I wrote a post a few weeks ago about the benefits of intermittent fasting. #1 on this basically contradicts that info. You can read the post HERE==>>

Intermittent fasting isn’t for everyone no matter how much I love it and practice that style of eating. What works for most probably will work for you but it also may not, it’s all about trial and error. Some people are just hardwired differently.

But everything else holds true and these rules have stood the test of time.

So get rid of the junk food to step your game up.

Talk to y’all in a few.

Next up Resistance Training.

PS. Check out this video from my main man Dr. Vincent Bellonzi.

He tells it like it is and spills the truth about junk food.

Please watch this video!!!



If you aint learning your standing still.


Keep Moving,

Dan Salazar

Krank BK

Fatloss, Strength and Conditioning

2 Prince St 5FL

Brooklyn, NY 11201



pixel Krank Brooklyn Fatloss Gym | Eat Good or Look Bad
Just enter your email address and get the all the information you'll need to jump start your fat loss goals. Mind set, nutrition and fitness is all done for you in this manual.


Download Free E-Book Now

comments powered by Disqus