The diet is the most important part of getting the results you want (and most say diet accounts for anywhere from 70 to 90% of your results).  The key is to eat the right things at the right time.  Here are my rules:

  • Eat about five to six meals a day, spaced out about every 2 to 3 hours
  • Better to eat 3 meals Carbs and Protein (2 AM, 1 post workout) and 3 meals Protein and Fat.
  • Total of all meals consists of about ~40% Carbs, ~40% Protein and 20% Fats. There is a spectrum of pure bad to pure good.  Some of these such as Carrots, animal fats, egg yolks are somewhere in between but I put them on the side they of the spectrum they favor.
    • Good carbs are:  Brown/Wild rice, Sweet potatoes, 100% Whole wheat breads (really any dark bread), Sour Dough, Wheat pasta, Oatmeal (one of the best but don’t get the junk sugar packet kind), most fruits, most vegetables, yogurt (Greek stuff is the best and obviously no sugar added stuff), beans, lentils.
    • Bad carbs are: Any true sugar, candy, sweets, white bread, white rice, alcohol, carrots (ok but not great), white potatoes, large pasta, bananas (are so, so), pineapple, fruit juices, soft drinks (all of them even diet ones)
    • Good Protein: Chicken breasts/white meat, Lean Meat, Lean pork, Fish (Salmon, tuna are good fatty fish), Seafood, Egg whites, fat free Cottage Cheese, Whey (powders in stores)
    • Bad Protein: Soy, Dark meat chicken, too many egg yolks, Milk, Cheese, fatty meats (prime rib, pork)
    • Good fats:  Olive oil, Canola oil, Nuts, Fish fats (salmon & tuna), Flax seed oil (on salads, in oatmeal, do not heat), most vegetable oils, natural peanut butter (almond and walnut butter also available and very good).
    • Bad fats: Animal fats, margarine, cheese, egg yolks, coconut oil, ANY cream sauces or dressings,
    • Butter, bananas, carrots,egg yolks, soy are okay in moderation and at the right times.
  • Drink lots, lots of water.  All the time.  Till you pee clear.  Other things to drink: green tea, red wine or dark beer in moderation (1 a day is ideal), protein drinks.
  • Eat majority of Carbs in the Morning or within 2-3 hours after workout.
  • Eat Protein every meal (body weight in Lbs. * .7 = Grams of protein you must eat, BW in Kg. * 1.5 = grms. of protein per day)
  • Eat good fats before workout and in the afternoon/evenings
  • Do not eat carbs in isolation, always with protein. I avoid Carbs and Fats in same meal.
  • Nuts are best snack foods try unsalted without peanuts.
  • Have salads without carrots, croutons or any other carb ingredients (olive oil, garlic oil, flax seed oil and vinegar best dressing) with protein/fat meal
  • No fried foods.
  • Have ONE cheat day a week.  IMPORTANT: Do not try to change the rest of your diet if you stray for a day or two get right back on the plan.  Lowering calories the next day to try to “make-up” for the banana split and Krispy Kreme donuts you had will not fix things!

Comments (2)

  • #1 by Jim Keresey at June 14th, 2010

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    If ever I’ve come accross someone who should write a “Man’s Guide” type book, it’s the author of this website. Keep it up, Jorge! 😎

  • #2 by Jim Keresey at November 19th, 2017

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    I love the direct, ‘to-the-point’ style while being engaged by very informative ideas.