Many people ask me how to get in shape, or how to loose fat. I think this is partly because people see that I am in “good” shape but also because of my conviction, discipline and dedication to fitness. It is definitely an obsession, with sometimes the goal being strength, other times being leaning out and sometimes putting mass on. Although the exercise program is important I have found that the big secret for me is diet. However a solid diet must be combined with a sure-fire commitment to get in shape and not “try” to get in shape.
More than exactly what you eat, the key is to get in 6-7 small instances of calorie intake. (No big secret) Typically when you first start doing this you are going to be full but you need to stick to the pattern even if you feel a little stuffed because it is going to help you get your metabolism going. You may even gain a few pounds at first, most people do. Stick with it and after 6-8 weeks you’ll see solid results. If you can stay strict to this for 16 weeks, you be amazed by the results.
When I first started doing this I found it easier to spend Sunday nights cooking 80% of my food for the week. I would cook a bunch of chicken, broccoli and rice and then package them in small Tupperware for fast and easy consumption. Here are some relative time frames and relative meals, for a workout day.
- 7:00-7:15…Protein Shake with Simple Carb (ie Fruit) (200-300 Calories)
- 8:00-9:00…Workout (Food needs to be injected at least 1 hr prior)
- 9:15-9:30…Simple Carb or Carb Shake (Read about Carb Supplements)
- 9:45-10:00…Large Breakfast (450-600 Calories)
- 12:00-1:00…Small Meal (300-450 Calories)
- 3:00-5:00…Small Meal (300-450 Calories)
- 6:00-8:00…Small Protein Heavy Snack (150-300 Calories)
- Before Bed…Low Fat Cottage Cheese or Casein Protein Shake
On days you don’t workout you need to throttle everything down just a little, maybe eat 25% less. If you workout at lunch time or in the afternoon / evening you can adjust the meal plan a little to accommodate.
Here are pictures of the types of foods, supplements and cooking items to use. These are just examples, substitute accordingly.
If you have any specific questions about the diet, are curious about certain types of food or have any general thoughts be sure to leave them in the comments section below.