It’s all about the Diet!

Perhaps you’ve heard that the creator of P90X, Tony Horton, coined this phrase “Abs are made in the kitchen”. Also, perhaps you’ve seen many posts by fitness professional making it clear that 80% of results come from diet, while only 20% comes from workouts + hardwork. (Of course, none of those percentages are written in stone. Your mileage may vary).

Regardless whether you are working out or not, proper nutrition will get you to your ideal weight. You might not have the muscle tone that you want, but it will get you that flat stomach for sure.

Meanwhile, for those of you who are actually working out, those chiseled abs you’re working so hard to achieve will only make their appearance when your diet is healthy. And while you might think that you’re eating healthy, there might just be one small thing a day, like an English muffin, or a pretzel, or cream in your coffee, that is sabotaging your best efforts..

The best and simplest way for you to learn to eat healthy is to learn how to keep track of your diet. There are many tools and apps out there; my favorite one is (MFP), which also comes in a mobile app as well. I like this tool is because it is user-friendly, and it enables users to view the macro-ratio of every thing they’ve eaten over the course of the day, including calories, carbs, protein, and fat grams.

Thinking about that tiramisu for dessert? Think again! If you use the tool and log in the food info, you might be surprised to find that 1 slice of dessert has around 1000 unnecessary calories! Where do you think the excess calories will be stored in your body.? Now you know why you’re not seeing the results that you want. Of course it doesnt hurt to have dessert once in a blue moon, but from what I’ve seen with people who are still struggling with their weight, it seems that everyday, there’s is always a “dessert” like food in their diet.

It is a good practice to plan out your diet daily at the beginning of the day, NOT logging in the info as you eat. That way you can ensure that you’re receiving the proper balance of nutrients throughout the day.

Steps of Planning your Diet

  1. Create a free account at You can also use your Facebook login info
  2. Click on My Home > Goals > Change Goals > Custom
  3. Change your macro-ratio to one best suited for you. For the average person who wants to lose weight with minimal workouts, in my opinion the best ratio is around 1600 cal, at 40/30/30 carb, protein, fat.
  4. Under Settings > Diary Settings, you will have the option to change your Meal Names and add up to 6 meals per day
  5. To start login your intake, click Home > Food.
  6. Key in the main food that you’re planning to eat for breakfast, lunch, snack 1, etc
  7. Look at your Totals at the bottom and compare with your Daily Goal. Based on that, you can change portion size, and add/remove food so that the macro-ratio will match closely.
  8. With a final clean and healthy diet, all you need to do is to post on my Health Forum or share it with me directly if you have any questions or just want my feedback.


Check out the tutorial video on planning your diet.