WC2
Master Don Juan
The Blueprint - Dieting for the 25+ Man/Professional
If you're like me, keeping your figure and your health wasn't nearly as much of a chore when you were a younger man. However as the years have progressed, you've noticed a few things:
A) The flexibility to eat healthy and exercise isn't nearly as easy as it was in your early teens/twenties and B) Even if you do attempt the same diet/lifestyle that used to keep you in shape, it doesn't work nearly as well now that you're older.
My Case - Bodybuilder Gone to Overweight Chump
In my case, all through my teens and in college I was 5'9 165lbs with a visible 6-pack at all times no matter how hard I destroyed my body during the weekends. Fast-forward to 2011 when I turned 25 and I was then 195lbs with no six pack to be seen; I was frequently out of breath doing things I used to be able to do easily, and my joints/muscles began to ache in places I didn't even know existed.
Something Had to Change!
In early 2012, I started doing a lot of my own research into how our bodies change as mature men and how to make little tweaks in your lifestyle to reverse these changes and stay in youthful shape. Fad Diets in general do not work long-term - the only solution to getting healthy is to permenantly change your eating habits and lifestyle SUSTAINABLY. This means sustaining a diet that you can for the next 20 years.
I do not in any way claim to be an expert in this field, but I have drastically improved my well-being. I've lost over 30lbs in the past two years while improving my strength and flexibility at the same time. And the kicker is this: I FEEL 10X BETTER EVERY DAY!
So let us begin..
Diet is More Important than Exercise
A lot of older men believe the reason they're out of shape is because they sit at a desk all day and don't have as much time to get to the gym. This is simply false. While exercise is clearly important, diet is what ultimately determines what our bodies look like. I manage to go to the gym twice a week and still maintain a six-pack through the winter months when I am extremely busy with work. Abs are made in the kitchen.. not in the gym!
Food Choices Are MORE Important Than Calories
If you're like me, you probably went by the whole calories in/calories out bodybuilding mantra back in the day. While I'm not discounting this theory, it's only half of the story. As our bodies change, so do our hormones and the way our bodies are affected by certain foods. Certain foods boost our growth hormone, testosterone, spike insulin, etc. In other words, eating a SMALL amount of a bad food can have worse effects than eating a LARGE amount of a good food. Plus, counting calories works only for as long as you can actually do it. A diet is only efficient if you can actually follow it everyday. In the world of a busy professional, counting calories is VERY difficult.
Vegetables, Healthy Fats, and Animal Proteins should be the Staples of Your Diet
Here's an easy way to ask yourself if what you're about to eat is healthy: How long has it been dead and what processes has it gone through since being dead? After all, your food is the life-force of your body. You want to get your nutrients from once living organisms that are still fresh with vitamins and minerals. The meats you eat should be organic/grass fed. Your fat intake should be healthy fats consisting of Omega 3s, Coconut Oil, and Olive Oil. Most of what you eat throughout the day should be VEGETABLES. They're delicious and the more you begin eating them, the more you'll LIKE THEM!
Wheat Products/Rice/Gluten/Sugary & Starchy Foods = FAT
If I could change one term that nutritionists and scientists have misnamed, it is the noun FAT. People are still under the assumption that foods high in fats will make you FAT.
This is simply not true. The true science is that cells are more likely to absorb fat cells when your body releases insulin. What helps the release of insulin? In a simple word, simple carbohydrates, sugars, and anything that is an easily digestible wheat product. I cannot stress enough how much my weight loss was attributed to eliminating all wheat products, rices, and starches!
And then everyone asks about fruits.. Fruits are OK in moderation. You should know that the fruits we eat today are extremely different from the fruits we ate hundreds of years ago. We have now genetically modified our fruits to be twice as sugary and tasty (notice how fruits taste good even when out of season now!). Stay away from extremely sugary fruits that can raise insulin levels (aka Bananas, Mangos, etc). This may sound utterly ridiculous since fruits are supposed to be 'healthy', but just remember that fruits aren't necessarily what they used to be.
Eat Until Full and Don't Eat for the Sake of Eating
Another myth that has been circulating for sometime is that you'll lose weight if you eat 6 meals a day vs. 3 meals. This is simply not true and I've actually seen optimal weight loss when I'm only consuming 2 meals per day. The problem with eating 6 meals a day is it is both A) Inconvenient and B) It causes you to psychologically eat more. You're practically forcing yourself to eat more even when you're not hungry, which is simply telling your body that it's OK to eat past being content.
When humans first roamed this land, we didn't eat 6 meals a day. We were lucky to eat 2 meals a day. By training your body to eat less frequently, your stomach sends less and less signals to your brain to feed it. So eat until your satisfied (Not belly hanging over the waist full) and don't eat again until your stomach is truly in need of another meal.
Coconut Oil, Cinnamon, Garlic, R-ALA
It's vital that we control our blood glucose levels (insulin response) and encourage our body's natural metabolism to run at it's optimal rate. Coconut oil is a great way to keep your body's metabolism up and is one of the healthiest fats you can eat. Next time you cook a meal, instead of using olive oil, use coconut oil! Cinnamon also has this effect to some degree (although less). Garlic and R-ALA also help control blood glucose levels before a carb-heavy meal.
Eat Organic/Grass Fed/Fresh Foods
The organic craze may seem like a fad, but it's definitely worth the extra $$ to invest in your health. Many non-organic meats are filled with hormones and antibiotics that can mess with all sorts of things in your body that can promote inflammation. Inflammation is bad. Eat organic and make sure you're getting your vegetables from a fresh source.
Cheat 1 Day Per Week
Like I said before, fad diets don't work. And they don't work because our minds naturally crave sweets and comfort foods from time to time. It's not realistic to totally eliminate these foods in its entirety given the lifestyle of an average human.
For that reason, I allow myself one cheat day during the week. It's usually a Sunday when all I feel like doing is waking up, grabbing a sugary iced cappuccino and a slice of chocolate mousse cake. Afterwards I feel as if I've had my 'fill' of sweets and I'm good to go without them for at least another week.
OK! Now let's get down to the specifics.. below are some sample meals I eat during the week. Don't think you have to COOK all this stuff. As a matter a fact, I go down to my grocery store here in NYC every morning and pick this stuff up from the deli, already cooked.
Breakfast #1
-2 Whole Eggs
-1 Tomato w/ Avocado
Breakfast #2
-3 Egg Omelette w/ Turkey Bacon/Spinach/Tomatoes
-Coffee w/ 1TBSP of Coconut Oil
Lunch #1
-1 TBSP of Coconut Oil
-1 Organic Chicken Breast
-1/2LB of Brocolli
-1 Cup of Yogurt (Non-sweetened/Organic/High Protein)
Lunch #2
-1 TBSP of Coconut Oil
-1/2 LB of Grass Fed Roast Beef
-1/2 LB of Roasted Veggies (Squash, Carrots, Peppers)
-1 Cup of Yogurt (Non-sweetened/Organic/High Protein)
Dinner #1
-1 TBSP of Coconut Oil
-1/2 LB Grass Fed Flank Stead
-1/4 Spinach
-1/4 LB Brocolli
Dinner #2
-1 TBSP of Coconut Oil
-1/2 LB Broiled Salmon
-Spinach Salad w/ Tomatoes & Carrots - Balsamic Vinegar
Dinner #3
-1 TBSP of Coconut Oil
-1/2 LB Bison Meat
-1/2 LB Onions, Tomatoes, String Beans, Spinach
After Dinner Snacks:
-Organic/Natural Peanut Butter (1-2 TBSP Max)
-Organic Unsweetened Yogurt
-Carrots dipped in organic Ranch Dressing
Obviously these meals are just examples of what I eat everyday.
The main guidelines that really aided in my fat loss were to avoid wheat, gluten, starches, and sugars. For the first week or two, it's very tough because your body must convert from using simple carbohydrates for energy to using fats.
However once this transition occurs, you'll notice that you're not only losing weight, but you're also feeling less bloated and more full of energy.
Lastly, let's go over some good supplements to take on a daily basis. Again, the theme here is to take the LEAST amount of supplements that we need to per day because we want to make this whole lifestyle sensible on a daily bais
Supplements (Per Day)
3g Purified Fish Oil Capsules - Quality Brands, Don't Cheap on These
NOW Adam Multi-Vitamin - Or comparable
500mg Ester-C Vitamin - Knock on wood, I haven't been sick in a year
OPTIONAL (For Additional Weight Loss/Blood Glucose Control)
PAGG Stack - A stack that combine R-ALA, Garlic, Decaf Green Tea Extract, and Policosanol for Weight Loss.
http://www.amazon.com/PAGG-Stack-Supplement-System-specified/dp/B004TTXM62
I look forward to also sharing how I totally changed my workout routine to make myself stronger, more flexible, and leaner than I've ever really been.
The Blueprint - Workout Routine for 25+ Professionals Next!
If you're like me, keeping your figure and your health wasn't nearly as much of a chore when you were a younger man. However as the years have progressed, you've noticed a few things:
A) The flexibility to eat healthy and exercise isn't nearly as easy as it was in your early teens/twenties and B) Even if you do attempt the same diet/lifestyle that used to keep you in shape, it doesn't work nearly as well now that you're older.
My Case - Bodybuilder Gone to Overweight Chump
In my case, all through my teens and in college I was 5'9 165lbs with a visible 6-pack at all times no matter how hard I destroyed my body during the weekends. Fast-forward to 2011 when I turned 25 and I was then 195lbs with no six pack to be seen; I was frequently out of breath doing things I used to be able to do easily, and my joints/muscles began to ache in places I didn't even know existed.
Something Had to Change!
In early 2012, I started doing a lot of my own research into how our bodies change as mature men and how to make little tweaks in your lifestyle to reverse these changes and stay in youthful shape. Fad Diets in general do not work long-term - the only solution to getting healthy is to permenantly change your eating habits and lifestyle SUSTAINABLY. This means sustaining a diet that you can for the next 20 years.
I do not in any way claim to be an expert in this field, but I have drastically improved my well-being. I've lost over 30lbs in the past two years while improving my strength and flexibility at the same time. And the kicker is this: I FEEL 10X BETTER EVERY DAY!
So let us begin..
Diet is More Important than Exercise
A lot of older men believe the reason they're out of shape is because they sit at a desk all day and don't have as much time to get to the gym. This is simply false. While exercise is clearly important, diet is what ultimately determines what our bodies look like. I manage to go to the gym twice a week and still maintain a six-pack through the winter months when I am extremely busy with work. Abs are made in the kitchen.. not in the gym!
Food Choices Are MORE Important Than Calories
If you're like me, you probably went by the whole calories in/calories out bodybuilding mantra back in the day. While I'm not discounting this theory, it's only half of the story. As our bodies change, so do our hormones and the way our bodies are affected by certain foods. Certain foods boost our growth hormone, testosterone, spike insulin, etc. In other words, eating a SMALL amount of a bad food can have worse effects than eating a LARGE amount of a good food. Plus, counting calories works only for as long as you can actually do it. A diet is only efficient if you can actually follow it everyday. In the world of a busy professional, counting calories is VERY difficult.
Vegetables, Healthy Fats, and Animal Proteins should be the Staples of Your Diet
Here's an easy way to ask yourself if what you're about to eat is healthy: How long has it been dead and what processes has it gone through since being dead? After all, your food is the life-force of your body. You want to get your nutrients from once living organisms that are still fresh with vitamins and minerals. The meats you eat should be organic/grass fed. Your fat intake should be healthy fats consisting of Omega 3s, Coconut Oil, and Olive Oil. Most of what you eat throughout the day should be VEGETABLES. They're delicious and the more you begin eating them, the more you'll LIKE THEM!
Wheat Products/Rice/Gluten/Sugary & Starchy Foods = FAT
If I could change one term that nutritionists and scientists have misnamed, it is the noun FAT. People are still under the assumption that foods high in fats will make you FAT.
This is simply not true. The true science is that cells are more likely to absorb fat cells when your body releases insulin. What helps the release of insulin? In a simple word, simple carbohydrates, sugars, and anything that is an easily digestible wheat product. I cannot stress enough how much my weight loss was attributed to eliminating all wheat products, rices, and starches!
And then everyone asks about fruits.. Fruits are OK in moderation. You should know that the fruits we eat today are extremely different from the fruits we ate hundreds of years ago. We have now genetically modified our fruits to be twice as sugary and tasty (notice how fruits taste good even when out of season now!). Stay away from extremely sugary fruits that can raise insulin levels (aka Bananas, Mangos, etc). This may sound utterly ridiculous since fruits are supposed to be 'healthy', but just remember that fruits aren't necessarily what they used to be.
Eat Until Full and Don't Eat for the Sake of Eating
Another myth that has been circulating for sometime is that you'll lose weight if you eat 6 meals a day vs. 3 meals. This is simply not true and I've actually seen optimal weight loss when I'm only consuming 2 meals per day. The problem with eating 6 meals a day is it is both A) Inconvenient and B) It causes you to psychologically eat more. You're practically forcing yourself to eat more even when you're not hungry, which is simply telling your body that it's OK to eat past being content.
When humans first roamed this land, we didn't eat 6 meals a day. We were lucky to eat 2 meals a day. By training your body to eat less frequently, your stomach sends less and less signals to your brain to feed it. So eat until your satisfied (Not belly hanging over the waist full) and don't eat again until your stomach is truly in need of another meal.
Coconut Oil, Cinnamon, Garlic, R-ALA
It's vital that we control our blood glucose levels (insulin response) and encourage our body's natural metabolism to run at it's optimal rate. Coconut oil is a great way to keep your body's metabolism up and is one of the healthiest fats you can eat. Next time you cook a meal, instead of using olive oil, use coconut oil! Cinnamon also has this effect to some degree (although less). Garlic and R-ALA also help control blood glucose levels before a carb-heavy meal.
Eat Organic/Grass Fed/Fresh Foods
The organic craze may seem like a fad, but it's definitely worth the extra $$ to invest in your health. Many non-organic meats are filled with hormones and antibiotics that can mess with all sorts of things in your body that can promote inflammation. Inflammation is bad. Eat organic and make sure you're getting your vegetables from a fresh source.
Cheat 1 Day Per Week
Like I said before, fad diets don't work. And they don't work because our minds naturally crave sweets and comfort foods from time to time. It's not realistic to totally eliminate these foods in its entirety given the lifestyle of an average human.
For that reason, I allow myself one cheat day during the week. It's usually a Sunday when all I feel like doing is waking up, grabbing a sugary iced cappuccino and a slice of chocolate mousse cake. Afterwards I feel as if I've had my 'fill' of sweets and I'm good to go without them for at least another week.
OK! Now let's get down to the specifics.. below are some sample meals I eat during the week. Don't think you have to COOK all this stuff. As a matter a fact, I go down to my grocery store here in NYC every morning and pick this stuff up from the deli, already cooked.
Breakfast #1
-2 Whole Eggs
-1 Tomato w/ Avocado
Breakfast #2
-3 Egg Omelette w/ Turkey Bacon/Spinach/Tomatoes
-Coffee w/ 1TBSP of Coconut Oil
Lunch #1
-1 TBSP of Coconut Oil
-1 Organic Chicken Breast
-1/2LB of Brocolli
-1 Cup of Yogurt (Non-sweetened/Organic/High Protein)
Lunch #2
-1 TBSP of Coconut Oil
-1/2 LB of Grass Fed Roast Beef
-1/2 LB of Roasted Veggies (Squash, Carrots, Peppers)
-1 Cup of Yogurt (Non-sweetened/Organic/High Protein)
Dinner #1
-1 TBSP of Coconut Oil
-1/2 LB Grass Fed Flank Stead
-1/4 Spinach
-1/4 LB Brocolli
Dinner #2
-1 TBSP of Coconut Oil
-1/2 LB Broiled Salmon
-Spinach Salad w/ Tomatoes & Carrots - Balsamic Vinegar
Dinner #3
-1 TBSP of Coconut Oil
-1/2 LB Bison Meat
-1/2 LB Onions, Tomatoes, String Beans, Spinach
After Dinner Snacks:
-Organic/Natural Peanut Butter (1-2 TBSP Max)
-Organic Unsweetened Yogurt
-Carrots dipped in organic Ranch Dressing
Obviously these meals are just examples of what I eat everyday.
The main guidelines that really aided in my fat loss were to avoid wheat, gluten, starches, and sugars. For the first week or two, it's very tough because your body must convert from using simple carbohydrates for energy to using fats.
However once this transition occurs, you'll notice that you're not only losing weight, but you're also feeling less bloated and more full of energy.
Lastly, let's go over some good supplements to take on a daily basis. Again, the theme here is to take the LEAST amount of supplements that we need to per day because we want to make this whole lifestyle sensible on a daily bais
Supplements (Per Day)
3g Purified Fish Oil Capsules - Quality Brands, Don't Cheap on These
NOW Adam Multi-Vitamin - Or comparable
500mg Ester-C Vitamin - Knock on wood, I haven't been sick in a year
OPTIONAL (For Additional Weight Loss/Blood Glucose Control)
PAGG Stack - A stack that combine R-ALA, Garlic, Decaf Green Tea Extract, and Policosanol for Weight Loss.
http://www.amazon.com/PAGG-Stack-Supplement-System-specified/dp/B004TTXM62
I look forward to also sharing how I totally changed my workout routine to make myself stronger, more flexible, and leaner than I've ever really been.
The Blueprint - Workout Routine for 25+ Professionals Next!