Several subscribers have asked me for this article. Here you go! I hate the word “diet”, because it implies something that is a temporary modification to lifestyle. Diet is not a temporary thing you “go on” or “change”. You own a diet, which is a set of decisions you make 100 times a day, decisions that have tremendous impact on your quality of life, not to mention what you look like or how you perform your work. What I choose to eat has come about after years of experimentation with my own performance both in the gym and in my professional life.
My food rituals
I eat until I am satisfied. If I am hungry, then I eat more. Vegetables are the most important factor in my diet. I eat very little fruit and only in the form of berries immediately following my workout. (I do this post workout because I want to minimize the catabolic effects of training as quickly as possible. Berries are great for this.) I vary the vegetables as much as possible. (So if I ate tomato yesterday, then I will eat carrots today. If I ate spinach yesterday, I will eat kale today.) I cycle through ALL the vegetables in this list diligently. Please notice all the different types of vegetables in this list as I feel it is the key to my health and my ability to train the way I do. I allow myself the occasional sweet treat in the form of honey or dark chocolate in the evenings (if I deserve it).
I am in the habit of eating mostly the same types of meals all the time. I get great enjoyment from varying the vegetables, so I don’t feel the need to prepare elaborate meals. I modify the meals when I choose to go out to a restaurant and almost always order extra sides of vegetables. I never skip a meal. Skipping meals will mess up my appetite and I will pay the price with low energy during training sessions or poor sleep. When I broke my addiction to sugar and processed carbs, vegetables started tasting better than ever. I don’t gain an ounce of belly fat on this diet and I can consistently train with extreme intensity, making moderate yet sustainable muscle gains while maintaining sub 9% body fat. I weigh 190 pounds.
- cup of black coffee
- 4o grams goat whey protein (31g Protein, 150 cal)
- 3/4 cup of cashew milk (2g Fat, 1g Carb, 25 cal)
- half teaspoon Cinnamon
- 1 cup of Pu Erh tea
- 3 Tablespoons grass fed butter (36g Fat, 300 cal)
- 1 Tablespoon MCT oil (14g Fat, 130 cal)
- 1 cup of Yerba Mate tea
- 1 Tablespoon grass fed butter (36g Fat, 300 cal)
- 1 Tablespoon MCT oil (14g Fat, 130 cal)
6:30 a.m. Breakfast
- 4 eggs soft boiled (20g Fat, 2g Carb, 26g Prot, 312 cal)
1 cup of 1 of the following (steamed): Broccoli, brussels sprouts, cauliflower, red cabbage, or eggplant (6g Carb, 2g Prot, 30 cal) (Average nutritional info of all 5 veg.)
- 1 cup of 1 of the following dark leafy greens: spinach, kale, chard, or bok choy. (2g Carb, 1g Prot, 10 cal)
- 1 cup of steamed sweet potato or 1/4 cup of steel cut oats (27g Carb, 2g Prot, 125 cal)
- 2 Tablespoons olive oil (poured onto steamed veggies) (26g Fat, 240 cal)
7 a.m. Pre-workout Drink
- beet root powder, beta alanine, creatine hydrochloride, arginine, hydrolyzed collagen, (6g Protein, 23 cal)
- cup of strong coffee or pre-workout caffeine of some kind
10 a.m. Post workout meal
- 1/2 cup of sweet potato or 1/4 cup of steel cut oats (27g Carb, 2g Prot, 125 cal)
- half cup of blackberries or blueberries (7g Carbs, 1g Prot, 30 cal)
- 12 ounces of rare pan seared venison (11g Fat, 104g Prot, 536 cal)
- half cup of one of the following raw: celery, cucumber, spinach, or kale (4g Carb, 30 cal)
- half avocado (15g Fat, 8g Carb, 2g Prot, 161 cal)
1 p.m. Snack 1
- 4 ounzes of 1 of the following: baked turkey, baked chicken, or sardines. (10g Fat, 21g Prot, 180 cal)
- 2 stalks of celery or a whole cucumber (4g Carbs, 30 cal)
- 1/4 cup of one of the following: brazil nuts, almonds, macadamia nuts (23g Fat, 4g Carb, 2g Prot, 210 Cal)
4 p.m. Snack 2
- 16 ounces of soup (Usually has some combination of the following: beef, barley, black beans, chicken, meatballs, tomato, rice, carrots) (1g Fat, 21g Carb, 9g Prot 132 cal)
- 1 of the following carb options: 10-12 tortilla chips, 1 slice of sprouted grain bread (7g Fat, 16g Carb, 2g Prot, 110 cal)
- 1 cup of 1 of the following: carrots, tomato, yellow squash, spaghetti squash, or zucchini (6 carb, 1 prot, 25 cal)
6:30 p.m. Meal
- 12 ounces of chicken, turkey, or fish (41g Fat, 82g Prot, 715 cal)
- 1/2 cup (dry) brown rice (3g Fat, 66g Carb, 8g Prot, 300 cal)
- 3/4 cup of 1 of the following: lentils, red beans, black beans (30g Carb, 14g Prot, 170 cal)
- 2 cups of a combination of the following: (broccoli, cauliflower, eggplant, tomato, brussels sprouts) (12g Carb, 4g Prot, 60 cal)
- 2 tablespoons olive oil poured over vegetables (26g Fat, 240 Cal)
- 1 10 inch round plate mounded full of leafy greens such as kale, spinach, or chard (2g Carb, 1g Prot, 10 cal)
- cup of bedtime tea
- teaspoon of honey (17g Carb, 64 cal)
- 1/8 cup of the following: almond butter, macadamia nuts, piece of dark chocolate (if I deserve it) (9g Fat, 3g Carb, 3g Prot, 100 cal)
- 294g Fat (33.3% of overall intake)
- 265g Carbs (30% of overall intake)
- 324g Protein (36.7% of overall intake, 1.7 grams per pound of body weight)
- Total grams macro intake: 883g
- Total Calories: 5003
What does it mean to deserve chocolate or honey or bread?
- It means I pushed through my workout as intensely as I could have.
- It means I can see all of my abs in the mirror, not just 2 or 4.
- It means I didn’t eat too many tortilla chips at 4 o clock
- It means I didn’t drink a beer last weekend
Maybe twice a month, I will drink one or two glasses of dry red wine. I find that alcohol of any type has serious and immediate effects of slowing my metabolism and bringing back belly fat. I have experimented with this enough to realize that alcohol affects my physical performance in serious ways. I train and eat like a pro athlete because I want the body and performance of a pro athlete. This makes the alcohol decision easy for me now, but it was not always so. I was addicted to alcohol for many years.
If you need to drink, I understand. I needed it too for years and I hold no judgment. If you must have it, consider switching to dry red wine, which is better for you in many ways (affects hormones to a lesser degree and has lower glycemic index than beer). Vodka is another preferable option to beer.
Special thanks to the subscribers that asked for this…Jacob