You’ve probably seen Rock Creek Personal Trainer Devin Knox  training in the gym, either working on his own strength gains, or encouraging others to push their own limits. Have you ever seen him do a heavy squat and wonder, “what does he eat?”

Devin follows an online eating plan created for him by Avatar Nutrition, which focuses on what they call “flexible dieting.” His goal when he began was “maximum muscle gain” and he says that since he started a few months ago, he’s put on nearly 10-pounds.

Flexible dieting is “eating according to your unique macronutrient requirements rather than relying on a wishful thinking and lists of ‘good’ and ‘bad’ food.” In other words, no diet plan fits all, and Avatar Nutrition puts together a custom plan for you, depending on your goals and body composition, focusing on your ideal macronutrient (carbohydrates, protein, and fat) targets. The plan and service is $9.99/ a month.

“The whole concept of flexible dieting and tracking macros just makes perfect sense in terms of long term success,” says Devin, who also recently became an ambassador for Avatar Nutrition. “ It allows you to work in some of your favorite treats when you want to instead of restricting you like other ‘diets’ do. I just feel like it sets you up for sustainability.”

You can read more about the program on the Avatar’s website, and Devin says he would be more than happy to answer any questions!

Earlier this week, The New York Times  reported that a group of scientists had established a workout and diet plan that can “shed fat rapidly while hanging on to or even augmenting muscle.”

Here’s the catch though, the study had two groups of men reduce their calorie-count by about 40%, and had them vigorously working out six days a week for a month. This isn’t really sustainable for the average person. However, there is some really interesting information we can take away from this study!

In one group the participants diet’s consisted of 15% protein, 35% fat, and 50% carbs. The other group, switched up the fat and protein intake, with 35% protein, and 15% fat.  The results – both groups lost between 11-12 on average, but the one that ate more protein,  gained an average of 3 pounds of muscle!

Why? Well in short, “amino acids in protein help muscle tissue to maintain itself and to grow.”

Lesson learned: Make sure you’re getting enough protein in your diet!

Read the full article here: A Diet and Exercise Plan to Lose Weight and Gain Muscle