I get asked frequently about nutrition, so I wanted to take a moment and share what my daily diet looks like. If you’ve heard me talk about transformations before, you know what a huge advocate I am of adequate nutrition. I use the word adequate, simply because the outline of a nutrition plan may change under certain circumstances and goals. There is no one perfect plan.
Just as you take on a training regime to hit your goals, you will need to do the same with your nutrition. It’s unlikely you’ll get very far with your transformation without putting serious emphasis on your eating. Unless of course you’ve set very underachieving goals, which even then may seem impossible to reach.
I will first state that my diet is based on these specific goals:
-Decrease Bodyfat
-Maintain muscle
-Maintain/Gain Strength
Considering these goals, I’ve structured a plan to make that happen. My plan allows for adjustments as I track my progress and see fit. Here is a typical day. (with pictures)
Coffee and 1/2 and 1/2. Every morning I have a cup before the day starts. I do however, drink a glass of water before I have my coffee. I may drink 1-3 cups of joe a day. I drink it black or with 1/2 and 1/2, depending on how many I’ve had. Everything counts.
Meal 1: Stirfry
I eat some type of stirfry every day. This was 8 oz. chicken breast, onions, red and green bell peppers. I cooked this in 1 tsp coconut oil. Then added 1/2 avocado.
Meal 2: Fish and Avocado
8oz of Cod, seasoned and cooked in a nonstick pan. Then I added 1/2 Avocado. Yeah, I love Avocado.
Meal 3: Pork Larb.
Larb is a Thai dish, pronounced “Lop”. It’s made with ground meat, lime juice, cilantro, and a few other goodies. I eat it probably every day. This was 10oz of ground lean pork. I ate 1 oz of raw almonds along side this as my healthy fats.
Meal 4: Steak and Veggies
8oz of London Broil steak, zucchini, and onion. This was dinner, and I cooked it on my grill. I didn’t add any healthy fat, since I basted the grill with coconut oil spray.
These are some of what you’ll find in my spice cabinets. I use many of these every day, to keep the meals tasty. As long as it doesn’t contain sugar, starch, or any fake stuff, I’ll use it.
Each day is consistent, and it’s the consistency that produces the results. I have each meal broken down into servings, and I know my servings for the day. The meals of this day were all different, however some days I will eat the same thing more than once. As long as it fits the servings and food groups of my plan, I have flexibility.
My current Plan:
-2lbs/day of lean meat (Beef, Pork, Poultry, Fish)
-4 servings of Healthy fats (approx 15grams/fat per serving)
-Various veggies as I see fit for the meal.
*On days I workout (strength train) I drink an amino acid shake.
That’s it. I will eat like this for a certain amount of days, then have a “cheat day”. This is usually every 7 days, and it usually contains lots of torilla chips with queso dip, tacos, and Mint and chip Ice cream. But I switch it up. How crazy I get on my cheat day all depends on the progress made while eating on the plan.
*Notes:
-You may notice I’m not eating carbs. I typically rotate through weeks of eating carbs and not eating them. It really depends on how I’m feeling, and how I’m progressing.
-Cooking oils: If I use it, I use coconut oil. But I like to grill or bake my food as much as possible, so I don’t need it. I’d rather “eat” my healthy fats, like avocado or almonds.
-Water: I drink about 1 gallon per day.
***Consistency is KEY. Make sure if you’re following a plan, you actually follow it. Commit to doing it. I’ve never seen anything produce desired results when not done consistently. So Make it Happen!
-Jonny