It's the diet that counts

Nutritional recipeWhen I’m approached by someone who wants to know how I look like I do, they always assume it’s the workouts. And while it’s true that the way I exercise definitely contributes to my overall physique, it’s WHAT I EAT that is key.

I can lift heavy 5 days a week to reshape my body and supplement with awesome conditioning for added fat loss. However, I’ll never see the results of all the workouts if I don’t eat right. I’ve carried a good amount of muscle on my frame for over a decade because I’ve been lifting a long time. However, it was all covered up for several years with the upholstery I created from consuming crappy food.

The essential element to getting in shape is diet. I’ll say it again, DIET. I’m not sure why it took me so long to accept this fact, but it is so true! I really just can’t emphasize it enough.

I eat 6-7 times per day, depending on when I go to bed. I eat a serving of lean protein at every meal. Every meal. I no longer indulge in anything I haven’t planned to eat – nothing at work, no kids’ birthday party cake… it’s amazing how much mindless eating I was doing. That said, I DO believe in cheat meals, and think I would have a hard time without them. See Anatomy of a Cheat Meal for more details. I usually work these in during planned meals out with friends or family and special occasions. This allows me to feel ‘normal’ on a regular basis, and not feel deprived.


Taken every morning, regardless of workout schedule:

Meal Plan

  • Pre-workout
  • Post-workout
  • Lunch
  • Afternoon
  • Dinner
  • Bed Time

  • 1 Cup coffee, black
  • Protein powder, blended with 1/4 cup uncooked rolled oats, a handful of raw kale or spinach and water

  • Protein powder blended with water
  • 1/2 medium or 1 whole small banana

  • 5 egg whites, scrambled
  • 1 Ezekiel sprouted grain toast slice or 1 corn tortilla
  • 2 tsp Ortega taco sauce
  • handful of cherry tomatoes

  • 1 cup fat free Fage greek yogurt with 1 tsp Bonne Maman blueberry jam OR 1/2 cup berries and 1/4 cup raw, unsalted walnuts

  • Protein powder blended with water
  • 2 tbl Justin’s classic almond butter