Cutting down on the amount of calories you consume is a good first step, however if you want to keep yourself in the best of health, consuming food that is good for you is the obvious answer. While multivitamins may seem a convenient shortcut, multivitamins can’t be completely absorbed by your body, since you are dumping so many nutrients into it at the same time, and some studies have shown they may even be harmful. The ideal way to get vitamins and minerals is to consume them over the course of your day to create a constant stream of digestion and absorption. Many people are afraid of “healthy” food because they find it tasteless. Part of this thinking is due to how we have been conditioned as a culture. Our food is so saturated with sugars, fats, and chemical substances, that eating something natural or home grown can at first seem bland. There is some truth to this though, if you are no good in the kitchen, it can be difficult to spice up a meal. I am a terrible cook, which is why I condone cheat meals once a week when on a diet. Don’t let me discourage you however, there are ways to eat healthy and flavorful foods, I am simply incapable of teaching them.

What I do suggest is basic, simple and effective. Grilled chicken, fried rice, broccoli, cottage cheese, eggs in moderation, and obviously fruits and vegetables are what you want to create a healthy base to your diet. While I will be laying out a diet plan for you, I’m assuming most people are not content to eat the same thing every day, and some have trouble sticking to their diet all the time. In lieu of this, I’m going to share with you how to read a food label, and what key elements you should be looking for whether it be all natural or processed. (hint: if you can, go for the all-natural)

Before reading labels, you need to know what your goals are. If you are looking to build muscle you will be focusing on how many servings you need, to acquire the amount of protein you want. If you are trying to lose weight, you will be focusing more on the fat to calorie ratio. Have this in the back of your mind so you know what key ingredients to pay attention too. When reading labels, the very first item you should check would be the serving size. If an entire can of food is 4 servings, it can be easy to miscalculate your calorie consumption if you assume the whole can is only 1 serving. The next item to check would be 'fat calories' located beneath the total number of calories. A good rule of thumb is to avoid foods that contain more than 10% of their calories as fat. Even if a food label says 99% fat free, still check the fat calories. Food companies calculate their fat by volume which allows them to skew the numbers to sound healthier. Also, don't be fooled by low fat or reduced fat labels. These don't matter much as the food in question can still be filled with sugars and processed carbs (such as enriched bleach flour) which only add calories and no nutrients. What you want to look for are labels that say 'non-fat'.

Next, check the fiber percentage. Food that is high in fiber is great to eat when on a diet because fiber will fill you up much faster which will help to avoid overeating. Next we come to sodium, personally I recommend you choose foods with as little sodium as possible. Almost everything we eat is covered in salt these days, and avoiding it will help you avoid health problems in the future. Finally, you will notice at the top of the label, fat is broken down into different categories. Ignore them. Saturated fat and trans fat are both bad for you, all you need to concern yourself with is the total fat percentage. These are just the basics of label reading, but you'll begin to notice some very interesting things once you become experienced. Before we move on to the fitness section, I've outlined a basic diet to help you get started.

Meal 1:

1 whole egg, 5 egg whites. 1 slice of bread. 1 cup of oats (add ½ cup of strawberry’s if you like). 1 cup of coffee. (You can also add 1 cup of yogurt or peanut butter depending on your goals)

Meal 2:

Almonds & blueberry’s.

Meal 3:

1 grilled chicken breast. 1.5 cups of brown rice. A large serving of vegetables. Add cottage cheese for flavor.

Meal 4 (Pre Workout):

Cashews. 1 apple. Coffee.

Meal 5 (Post Workout):

Whey protein. 1 banana.

Meal 6:

1 portion lean beef, fish, or turkey. 1 potato. Small portion of veggies.

Midnight snack:

2-4 teaspoons of peanut butter.

Fitness Wherever You Go

Now we come to the exercise portion of our program. Just as with dieting, there are myriads of home workout dvds, online workout programs, and gyms vying for your attention. Here I will share with you the basics. Both a gym membership and home exercise have their merits and their disadvantages. A gym will have tons of great equipment and personal trainers that are vital to developing a peak physique. Obviously going to a gym requires a commute and a monthly fee, but the biggest issue I find is the fear of being ostracized. Goths, and especially first timers who may have lower self-esteem, may fear they will become overwhelmed, be judged, and appear out of place. Let me ease some of those fears. While there is the occasional douche bag, on the whole, gym goers are respectful and even helpful. If you happen to be the non-sociable solo type like myself, bring a pair of earphones, have a workout already planned, and focus on what you came to do. 99% of the time you will be left alone to do your work. Here's my wife and I at the gym: