Dan here and today I’m going to share with you how making a few simple changes are making some big differences in me achieving my fitness goals and how you will be able to use them for yourself and really start seeing big results fast!
I’m not talking about a specialized workout routine, or any secret exercises, but rather the most overlooked portion of a fitness routine: my diet.
I used to be just like millions of Americans and I’d tell myself I can eat whatever as long as I worked it off in the gym… well, needless to say I was an idiot, and millions of Americans are overweight because they think this way.
Feeding your body crap is going to not only make it feel like crap, but eventually look, and perform like crap.
So I got to work.
After a few meetings with Infinity Fitness’ nutrition coach Ryan, I came up with a strategy to help me reach my goals. It’s quite simple actually: Every Sunday, Wednesday, and Friday night I cook a ton of food.Yep, that simple.
I pack up a ton of meals with a complex carb, some veggies, and a protein source in Tupperware containers and put them in my fridge.
(Want to see what’s in Dave’s fridge? Check out his kitchen tour)
Every morning I wake up, make myself breakfast, grab 2 or 3 tupperwares, and head down to the gym.
I also keep a 5lb container of protein powder in my car at all times (seriously, look in the back of my car next time you come to the gym) so I can have a meal replacement shake, or a post workout shake.
I keep BCAAs (Amino Acids), Almonds, Raisins, and other nutritious snacks in my backpack nearly all the time.So here is an example of one day of eating for me, and the progress it has shown me:
5AM – 2 Eggs and 3 Egg Whites, Some Greek Yogurt with a little honey for flavoring, Whole Wheat bread with a little Organic Peanut Butter
8AM – Meal Replacement Protein Shake
11AM – Brown Rice, Broccoli, Chicken (This is my pre workout meal most days, so it is a little heavier on carbs)
1PM – A fruit, Protein Shake mixed with water (Post Workout)
2PM – Quinoa, Baby Spinach, Steak (Lean)
5PM – Brown Rice, Asparagus (or other veggie), Chicken
8PM – Tuna mixed with Baby Spinach
And throughout the day I will munch on Almonds for some fats. I also make sure to have some omega 3’s from Fish Oil.
Now, this is what works for me and it has in less than 2 months brought me from 180lbs 10pct body fat to 192 11pct body fat, and I’m noticing lots of improvement in my workout performance as well.
This will be different for each person and there can be a lot of guess and check involved because it’s pretty tough to lose weight each week.
If you noticed, I have no carbs at night and that’s because I was seeing an increase in body fat percentage that wasn’t corresponding properly to an increase in weight… That was the first thing I tried (cutting the carbs out at night) and it seems to be working relatively well, so it stuck.
That’s just one example of getting everything down to a routine and being able to change things one at a time to see the effect they produce.
Ok, so I’m sure all of you are saying: But Dan, we want to lose weight.. Why the hell are you telling me how to gain weight?
Because the same principles apply!
In order to change this up to apply for you you want to change the amount of food, possibly a few food choices, but the principles stay the same.
- Eat often: Eating every 3-4 hours as it will keep your metabolism high, going from 6 meals a day like I eat down to 5 should get you in a nice calorie defecit.
- Eat smaller portions: I am trying to gain lean mass while reducing body fat gain, you would be training to maintain muscle mass while losing body fat.
- Change your ratios: Since you are trying to lean out you want to fill up on more veggies which are packed with fiber and will fill you up before they fill you out.
Three simple steps YOU can take in your diet to achieve your fitness goal faster
- Plan your meals, and stick to them. Dedication and commitment to this process is the ONLY way it will be effective.
- Keep healthy snacks at hand, so when cravings come for bad foods you are able to stick on your healthy meal plan.
- Time your carbs well. You need carbs, so don’t buy into any fad diets, but how you time them is very important!
Alright guys, stick to your workouts and follow these simple tips and you WILL see the change you want being reflected on your body. It’s all about commitment and dedication, so I better be seeing you guys soon around the gym. Hope this helps you out and let me know if you have any questions I can help you with.
Now I gotta get outa here, it’s time to eat.