Over my 10 years experience as a personal trainer, I have come to learn a lot about how important a solid diet and training routine really are. Here are ten great tips to improve your diet, and help you reach your ultimate goals.

1.) A post-workout shake should have: Dextrose, MaltoDextrine and Whey Isolate.

2.) Fats are not a bad thing, but there is a difference between good and bad fats. Essential Fatty Acids should come from: flax seed oil (about 3~4 teaspoons/day), fatty fish, Fish oil, avocado, Salmon, nuts and flex seeds (which you have to grind up)

3.) Keep your fat intake to under 60 grams each day and limit your saturated fat intake. Avoid hydrogenated Oils, high fructose corn syrup, refined carbs (like white bread) and trans fat completely.

4.) On the glycemic index, low glycemic carbs are the best as they will leave you full and less likely to cheat
Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more
link to glycemic index http://www.glycemicindex.com/

5.) Good sources of Protein include:
-tuna
-salmon
-chicken breast
-egg whites
-lean beef
-turkey breast
-95% lean ground beef
-sirloin steak
- filet mignon
-lean minute steak
- Skim milk
-Oats, nuts, etc

Bad sources of protein:
-Ribeye
-Prime Rib

Good sources of Carbohydrates include:
Starchy and complex
-yams
-sweet potato
-potato
-brown rice
-oats
-wheat or whole grains

6.) Drink a 1 1.5 gallons of COLD WATER, since your body needs to heat up, thus increasing your metabolism.

7.) Have 6-7 small meals daily each about 2 hours apart.

8.) Right after working out your body is craving protein and carbs, so drink a protein shake with dextrose (can count as one of your meals). The protein should be Whey Protein Isolate, since it is fast absorbing. It is best to mix with water for faster absorption instead of milk (since milk has casein which is digested slower).

9.) 1 hour after your post workout shake have a solid meal.

10.) Cereal should have an overall sugar content of less then 5 mg (like Cheerios and Rice Chex), good source of insoluble fiber 1-2g (so you feel more full and is good for your colon), no high fructose corn syrup, no fat, and carbs around 26-30g.

Of course there are probably a hundred other tips just like these you should also take into consideration as well, but well save those for another time.