Whatcha Eatin’ There?

I came across an email I had sent to some friends in response to them asking what my diet plan was.

This was what I outlined as a general day during my most intense fat loss phase.  It includes some of the basic rules I followed during that spring and summer.  It was a personalized plan not endorsed by a health care professional or even my personal trainer; but one that I put together myself.  I did use resources such as 17 Day Diet, Metabolic Effect and other various magazines, blogs, etc. and it was what seemed to work for me.  I added more carbs and more food in general after a few months.  As my fat decreased, I needed more energy to get through my workouts.  This fact continues today as I still add food into my diet to meet the needs of my current goals.

So here’s the information from the email…

Early am:

1 -2 bottles of water before I get to work (1 L)

BCAA (branched chain amino acids) + whey protein within 30 minutes of waking after my 1st bottle of water.

Mid morning:

2 boiled eggs


(Alternate snack is oat bran mixed with cinnamon roll protein mix or Jamie Eason’s Mini Meatloaf Muffins http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm)

1351014393118      Turkey Meatloaf Muffins


Bag o’ lettuce (butter, spring mix, field greens, etc.)  and baby bell peppers, broccoli, tomatoes because that is what I like.  I use homemade Ranch dressing (This was a non-negotiable at the time. I would not give up Ranch dressing. Smile I would make it runny with non-fat buttermilk dressing and I would use Nature’s seasoning on my salad in order to use less dressing.)

Lean meat (fish, turkey burger, grass fed burger, rotisserie chicken)

Fruit (usually blueberries) and plain non-fat greek yogurt (I add truvia or xylosweet and vanilla to sweeten.)

Mid Afternoon:

Think Thin bar (My moment of Zen.  It is not a Reese’s but eventually I grew to like it just as much as a Reese’s.)

Sometime I would save my yogurt from lunch for a 4pm snack.

Pre workout: preworkout supplement, BCAA’s, and whey protein drink

Post workout: whey protein with BCAA’s


Tons of Greens (kale, asparagus, broccoli, chard, spinach)

Lean meat

(Or a big omelet with rotisserie chicken, turkey chili, and Leesa’s chicken tortilla soup was a mainstay.)


Casein protein drink on workout days

My eating is geared towards my workout…lots of protein.

I drink at least 3 liters of water a day.  I drink nothing else besides coffee or ME hot chocolate.  (I had even given up coffee for a while.  I will admit that I would pick 1 weekend night a month and have 4-5 beers still.)

Some of the general rules that work for me I learned by following Metabolic Effect tip to be a “detective not a dieter”:

I am a sugar burner so I eat little carbs.  Most my carbs are eaten early in the day and none at night.  A lot of what I do is geared toward trying to naturally release growth hormone at night (no carbs at night, anaerobic exercise, and sleep.)

If I am in a position where I don’t have my food, I choose fat over carbs (for example chicken wings over french fries).  Never have high fat and high carbs together unless it is a reward meal.

NEVER do I do steady state cardio.  I do Metabolic Effect style: short, intense, and rest based.  Go all out as hard as you can rest until you can start again.  Sprints!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: