It is no wonder that people get confused when they try to learn about eating right. There is so much information out there, and much of it contradicts each other. It seems like everywhere we turn there is a new “best diet”.
A diet should not be time-consuming or stressful. Unfortunately, nutrition is extremely important, so we can’t ignore it. For weight loss, weight gain, health, and performance, diet is going to have a much greater impact on our results than any form of exercise we do. For that reason, we have to take it seriously but I take my health and my performance seriously so it is a necessary evil.
I am going to show you the template I have used for the past 4 years and I have used it to both gain weight and lose weight. The template stays the same regardless; the only thing that changes are portion sizes and occasionally food choices.
I eat 4 times a day and I think of my meals in 7-day cycles, that’s 28 meals, and I ensure that 24 of those meals are on point. Andrew Read 28-day challenge. The remaining meals can be whatever I like within reason.
I’m a big believer that the diet that’s the best diet for you is the one you can stick to, I don’t like to deprive myself of foods that I like… What I’m really paying attention to is how many times I’m having those types of meals in a one-week cycle.”
As I weigh around 160 pounds, that means I aim to eat 160 grams minimum of protein each day, following the rule of thumb of 1 gram of protein per pound of bodyweight. I eat approx 2000 calories a day. I don’t walk around on daily basis counting calories and macros I’ve been doing this for such a long time, I can more or less eye it. I know what 40 grams of protein look like… I know approximately, and that’s good enough.
On a typical day, the first meal of the day is a breakfast made with 3 eggs, 3 egg whites, and some veggies or berries. For the second meal, meat with salad or veggies. Then, the third meal is a snack, comprising cottage cheese and Greek yogurt with fruit, and some cacao, My final meal of this is usually Chicken or turkey with potatoes, peppers onions, and Brussels sprouts or sometimes ribeye steak with veggies and potatoes.
It’s a very simple diet with only a few foods consumed daily. Simplicity and repetitive routine are what lead to success and are why I can remain lean. By eating only those foods I felt fantastic! Pretty much invincible. No gas, no bloating, no joint pain, no brain fog, no weak immune system.
That’s basically it. I want to stress, however, that these are just guidelines. I choose this way of doing things because it works into my daily life well (remember, it must be easy to follow), it helps me stay at a weight and leanness I am comfortable with, and it lets me eat the foods I like. I would not do well with a diet that limits the sorts of foods you can eat, whether it be carbs, fats, sugar, etc. I eat treats now and then, but when I do, I don’t go crazy
If you stick to healthy sensible eating, for the most part, you will be fine. Life is too short to worry about things too much. I make sure to never let myself get too hungry, and always include foods I enjoy. If you feel deprived, you won’t stick to it. I promise you that. If my way of doing things does not sound like it would work for you, then pick something else but be consistent with it. I am just saying how I do things and giving you an option you may not have thought of before. I hope that helps.
