Before we start to talk about diet you need to know two things. Your CURRENT body fat percentage and your weight. These will be needed to calculate the exact grams of carbohydrates and protein you will need per day and per meal.
Diet is arguably the most difficult and the most important part of your routine. It is important to note that the diet offered by this program is strictly a “suggestion” and not tailored to any specific dietary needs or conditions. Please cook responsibly and be aware of any food allergies. You can find my recipes for healthy meals in the recipe section of this site or create your own following these simple diet rules:
- Eat consistently every 2-3 hours to help support your metabolism.
9:00 AM : Breakfast
12:00 PM : Early Afternoon Meal
2:30 PM : Late Afternoon Meal
4:30 PM : Early Evening Meal
6:45 PM : Late Evening Meal
- Drink no less than 128 fl oz of water per day to stay hydrated. Tea, soda, coffee, and other beverages do NOT count towards this goal.
- Eat protein and carbohydrates in every meal. These are important macro-nutrients essential to supporting your body and keeping your energy levels optimal.
- No eating after 7:00 PM. If you can’t adhere to this rule 100%, don’t bother with it all. It’s important to establish a regular eating routine.
- Avoid simple sugars such as glucose and sucrose.
- Cook and portion your meals in advance. Hunger leads to bad decision making. Time constraints are usually the number 1 reason people fail their diets. Cooking for 2-3 days in advance makes your diet go a lot smoother. See rule 11.
- Figure out your minimum daily protein requirement! To do so you need your body fat percentage and your weight. Subtract your body fat percentage from 100. This is to figure out your lean mass percentage. Use this percentage and your total weight to figure out your body’s lean weight. Take 75% of that number to figure out your minimum daily protein requirement.
Example: Weight: 130 Body Fat Percentage: 20
100-20 (body fat percentage) = 80 (lean mass percentage)
130 (weight) x .80 (lean mass percentage) = 104 (lean weight)
104 (lean weight) x .75 = 78 grams of protein per day (at minimum)
78/5 = 15.6 gram of protein per meal (if eating 5 meals a day)
- Figure out your minimum daily carbohydrate requirement! To do this you simply need to take your daily protein requirement and multiple it by one of the following number depending on the number of days you are working out.
If you are working out 4x+ a week, use a 3:1 carb/protein ratio. Using the previous example of 78 grams of protein per day you would need to eat 234 grams of carbohydrates per day. 46.8 grams of carbohydrates per meal.
If you are working out 3x a week, use a 2:1 carb/protein ratio. Using the previous example of 78 grams of protein per day you would need to eat 156 grams of carbohydrates per day. 31.2 grams of carbohydrates per meal.
If you are working out less than 3x per week, work out more or keep yourself at nearly a 1:1 ratio.
Remember, these ought to be complex carbohydrates like brown rice, whole grain bread, buckwheat, and sweet potatoes. If it’s refined or simple, it does not belong in your mouth.
- Be ready to eat the same thing for a few days if you’re not creative. For this to work you need to shift your mentality from “pleasure eating” to “eating for fuel”.
- Cook your meals. If you make it from scratch you know exactly what goes into your food. Avoid picking up frozen meals or springing for restaurant/prepared meals.
- It’s best to cook in bulk so you can easily combine ingredients. Always try to have whole wheat pasta, sweet potatoes, chicken, and rice on hand along with an assortment of simple vegetables to add taste to your menu. If you do this, you can diversify your meals to make your menu more satisfying. An example might be: Meal 1: Chicken Sandwich. Meal 2: Chicken and Brown Rice. Meal 3: Chicken and Sweet Potatoes. Plan everything in advance. If you fail to plan, you plan to fail.
- Pick a day/meal to have a reasonable cheat meal. My personal preference is every Saturday night. Limit your cheat to one meal and don’t go completely overboard. You should still try to exercise portion control.