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Male Modeling Tips Biography

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For more than a year, I've been writing about my cooking and eating habits in the "Muscle Chow" column. I used to get asked about exercises. Now it's questions like "Did you ever cheat, or have you always eaten perfectly?" Well, sure I've cheated. How would I know what good eating is if I'd never eaten badly?

I had a healthy start, though. Growing up, we never had cookies in the house, we never snacked on chips or sugary cereals, and soda wasn't allowed past the front door. My parents introduced tons of healthy foods into my life -- and I'm doing the same for my kids. I never knew our family was different until I saw the cookie jar on the counter one day at my grade-school friend Vince's house. "You mean you can take a cookie whenever you want?" And yes, I headed for that cookie jar every time I went to Vince's. My parents' strict approach to food meant I could afford -- and savor -- such a treat.

When I began training and competing in bodybuilding contests, I realized that my diet was my best edge on the competition. Over the years, I've learned which foods accelerate or slow my gains. I think the right nutritional strategy can help any man build the body he wants. But, as I've said, that's only the first question. There are plenty more, like the ones on these pages, which I've received through MensHealth.com since I started writing the column. So here are my answers -- healthy-eating tips you need to know about creating a model meal plan.

Is there a secret to your meal plan? My diet revolves around protein intake. It's the touchstone that determines how many carbohydrates I'll eat in a given meal or snack. I average out my meals and snacks over the course of a day, but the final percentages I like to hit are about 35 percent protein, 55 percent carbs, and 10 percent fat. I stick to white-meat animal proteins like chicken (canned or regular), fish (including canned tuna and sardines), turkey breast, shrimp, oysters, and lobster. Chicken, fish, and turkey probably make up 50 percent of my daily protein. I rotate the rest about once every 10 days. Other protein mainstays include whey-protein powders, eggs (mostly egg whites), yogurt, cottage cheese, and unsalted nuts.

Does the rest of your family eat what you eat? It's funny how many people ask what my kids eat. Readers must think I'm this tyrant who's force-feeding his children carrot juice, spinach salads, and unsweetened oatmeal.

I just want my kids to have an understanding of which foods are good for them and which ones aren't the best choices. In the end, my wife and kids pretty much eat what I eat. And the kids eat at McDonald's once in a while. It's like me with Vince's cookie jar -- as long as they're eating healthfully most of the time, an occasional fast-food burger won't hurt them.

What do you have lying around the kitchen for a quick snack? There's fruit everywhere. On the counter, I keep apples, pears, peaches, nectarines, oranges (I live in Miami), apricots, bananas, and whatever else is in season. (I try to buy organic.)

In the fridge, cantaloupe, watermelon, berries, and grapes. There's nothing wrong with impulsively munching on any of these.

The key is to learn to make your food taste good, but still get those greens in. The more active you are, the more sugar you can have. Surprisingly though, the more green smoothies I have, the less I crave much else. Get a good raw food "uncook" book and learn to make tasty treats so you won't be heading to the freezer for Ben and Jerry's.

Keep it light at night, and blend those greens. Everything else will fall into place.

This lifestyle got me lean, toned, and made my skin glow...it takes a little time, but if you make good food, you will enjoy every second.
In my opinion, it is the best thing you can consume daily. For you newcomers out there, let me give you the scoop. The green smoothie is simply a blend of leafy greens and fruit. Think of the endless varieties here. A great one to start out with is Spinach (40%) and Mango-Banana (60%). I promise that you won't taste the spinach, and you would have consumed more greens than your mother could have ever hoped for. What is really ideal here is that the greens are blended, so its as if you chewed them to a smooth, silky consistency, so the body can absorb them without much trouble.

I love salads, but you have to do a lot of chewing to get close to what a blender can do. By having a green smoothie everyday, you are getting in your daily dose of leafy greens before you leave the house in the morning, and guess what, it tasted like mangoes and bananas.

Another version I like is spinach and ripe pears. Sounds easy, right? It is. And again, its like drinking a pear puree, that just happens to be green. If you can get over that, you're golden.

I get so filled up by the green smoothie that I usually don't eat for another 4-5 hours afterwards.

When my late lunch time arrives, Ill have something savory. If I'm going to have something heavy, this is the time to eat it, so that way I can digest it throughout the afternoon and evening.