I was going to write the second part of “Dieting for Dummies” and then realized that my current goals are the same as most of yours. How do I know this? Because both of you that read this site have emailed me seperately for advice. So, I’m going to give you a rundown of everything I’m eating this week. I was originally going to include why I’m eating what I am as well but then realized that it would get too long. The next entry (possibly later tonight) will do just that so make sure you take notes and memorize everything I say….always….because I’m that cool. Right? Right. Thought so.

Back on the subject, what are my current goals? That’s a good question. Let me first start by saying that your diet is a direct output from what your goals are. You need to define and set good goals in order to know how you’re going to eat. When I wanted to gain weight, there were certain foods that needed to be eaten in certain quantities, at certain times throughout the day. Those same foods may not be eaten anymore depending on my goals. Setting goals, and the reason for them, is another post entirely so I’ll just tell you what mine are. After gaining 10 lbs., I am now going to cut my bodyfat and increase my strength. Some health professionals will think I’m an idiot because those two goals usually can’t be worked on simultaneously. I think that may have been true back in the dizay, but I’m almost positive it can be accomplished with the advancements in training, and more importantly, diet. If I look at upper level football players or sprinters, I don’t see them in a constant “bulk/cut” cycle. I’m pretty sure they continually try to get bigger, faster, stronger, and still maintain a world-class physique. Granted, my genetics are nowhere near what their’s are (cause if they were, I can guarantee you I wouldn’t be sitting here typing this shit), but that just means I have to work a little harder and be a little more dedicated to my diet. Alright, on with it…

Breakfast: 2 whole eggs, 4 egg whites, fresh pineapple, homemade protein bar*, EFA oils (article coming soon), skim milk

* = I would keep the dry ingredients the same and cut the milk in half at least to begin with. I followed it exactly and ended up adding another packet of pudding and a lot more oats.
– I also used chocolate protein powder, butterscotch pudding, and added 3 T. of 100% all-natural peanut butter.


Morning Supplements: Hot-Rox Extreme


Snack 1: 1 C. of fresh blueberries, 1 C. of fresh strawberries, 1/2 C. plain Greek yogurt


Lunch: 2.5 Chicken breasts (I actually weighed them so they’re the same each day but it came out to about 2.5), 2-3 servings of green veggies


Snack 2: Turkey lettuce wrap with zucchini, bell peppers, and hummus* to hold everything together

* = I used dried chickpeas instead and added another clove of garlic to mine.


Pre-workout: Hot-Rox Extreme


Post-workout: Dates and Whey Protein mixed with German Creatine Monohydrate in water


45 min. after post-workout: Hummus and fresh veggies, Oriental Beef* (about halfway down the page) over broccoli and cauliflower

* = I doubled the recipe; used 4 T. of natty peanut butter instead of chopped peanuts; brown sugar instead of maple sugar; and I used 1 red pepper, 1/2 a yellow one, and 1/2 an orange one instead of 2 reds.


Before Bed: If I think I worked extra hard in the weight room, I’ll drink a casein protein shake. If my workout is just average or I slacked off a bit, I’ll eat 1/2 C. of cottage cheese an hour and a half before bed and then take 3 ZMA pills right before my head hits the pillow.


Other Foods: Snack 1 and Snack 2 really aren’t that filling so I also bought some fresh cherries and “Super Antioxidant Dried Fruit and Nut Mix”* to eat at my discretion between meals.

* = Contains: Walnuts, Pecans, Filberts, Pistachios, Raisins, Cranberries, Goji Berries, Cherries, Blueberries, sugar, and Sunflower Oil.


Now, do either of you have any questions?

Don’t Miss Your Chance

I was stuck in Corporate America for 9 years. I was miserable.

Then I took control.

You can too, and it starts right here.