We truly are dedicated to people being in better shape. PLEASE look at our free nutritional advice. You find at least a couple of tips here to help you out. It's simple math people, calories in vs. calories out. You body only needs a certain amount of calories(or energy) to get you through the day. For example, if your body needs 2500 calories in one day and you eat 5000, those extra calories are stored....AS FAT!!!! Eat smaller meals, instead of 3, have 6-7 small meals a day, eat every couple of hours. This revs your metabolism and keeps your stomach small. Eating big meals in one sitting, stretches your stomach out, hence the big bellies you see everywhere. Stay away from processed foods!!! Try to eat food in its most natural form.

The reason most Americans feel rundown and sluggish, is due to poor diet and exercise. If you eat simple sugars, candy bars or soda, your body gets a burst of energy then crashes, resulting in low energy, then you reach for another soda to bring your energy back. These are empty calories, leading to a perpetual, lousy energy level and eventual weight gain.

Think ratio 1-2-3, one part fat, two parts protein, three parts carbs. An ideal meal would be 10 grams of fat(stay away from saturated fats), 20 grams of protein, and 30 grams of carbs.

For Adding Muscle, you need to bump up your calorie intake and increase the protein in this ratio. To lose weight, it's simple mathematics people, burn more calories than you take in. NOT EATING IS WRONG!!! Your metabolism slows down and you don't burn stored food/fat.

EAT FOODS IN THEIR NATURAL FORM!!!! STAY AWAY FROM SUGAR ADDED, THINGS YOU CAN'T PRONOUNCE, READ LABELS!!!!!!!!!!!!!
Foods

Good protein: Chicken, Lean Beef, Lean Bison, Tuna, Salmon, Turkey, Any fish, Eggs, Low fat dairy(milk, yogurt, cottage cheese, cheese), nuts, beans(lots of carbs too)
Good Carbs: Whole wheat bread, brown rice, all beans, fruit, vegetables(potatoes, squash, yams, zucchini)
Bad Carbs: Sugars, white bread and white rice(these have been refined and bleached by man and stripped of their nutritional value). Stay away from soda and candy!!!!!!!!!!!!!!!!!!
Good fats: oils(canola, olive, all nuts, flax)
Bad fats: Animal fats(from beef and dairy)

Try some energy bars from Whole Foods, they are ALL all natural and taste good. Try a few different kinds, some I love and some I don't care for.

People think that you turn 30 or 40 and getting a gut and out of shape is inevitable. You can rev your metabolism at any age and drop unwanted pounds. It is NOT impossible!!! I just recently dropped 45 pounds and feel great. I have tons of energy, don't get headaches, have no problem getting out of bed in the morning, I don't feel groggy.

Helpful Links
Nutrition.org
Diabetes Info