Tip: 3 Habits for Maintaining Leanness

Getting ripped is tough. Staying ripped can be tougher. Here's how one pro does it.

Here are three nutritional habits I've used to help stay lean:

1 Prepare the workweek's meals on Sunday.

Simply planning ahead helps you eat healthier, more wholesome food. And knowing I'll be eating appropriately during the workday gives me the license to loosen up a bit on the weekend.

2 Use vinegar and a Nutrient Partitioning Agent.

A tablespoon of apple cider vinegar at night before bed contributes to better blood glucose control. Daily use of Indigo-3G® assists similarly and remains a staple of mine. Basically, it maximizes muscle nutrient uptake and prevents the storage of fat.

So, control your carbs, and if you go a little overboard use apple cider vinegar and Indigo-3G® to mitigate the impact.

3 Sprout and roast your own almonds.

Sprout them by soaking raw almonds overnight in water. Roast them by lightly coating a baking sheet with coconut oil, evenly distributing the almonds and adding sea salt. Bake at 275 degrees for a few hours.

Some studies suggest people who consume nuts maintain a more favorable body composition regardless of the additional calories. It has something to do with the fiber, healthy fat, and ability to curb hunger and manage blood sugar. Works for me.

Mark Dugdale is an IFBB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow Mark Dugdale on Twitter