(plus my hot dog bender confession)
Although I always try to do my best with nutrition (I’m probably 95% compliant), I’ve admitted before that I’m not perfect. Heck, who is?
And last week was an example…
I went on vacation with 10 of my buddies to a nice little tropical party vacation! And there was a lot of drinking and eating of just about anything and everything in sight… the entire time.
The bottom line… I gained 8 lbs in just one week!
Yep. Even we fitness pros are human. I honestly don’t think I’ve eaten a single hot dog in about five or six years… but one night after a long night out with the guys, we came back and I inhaled three hot dogs in one sitting.
Of course, looking back, I know hotdogs are nasty stuff. But at 3 a.m. (and nothing to eat in our vacation house)… I gave in. I stuffed my face with something I typically view as disgusting food.
But I knew this all would happen. In fact, I don’t stress about going on vacations like that… knowing I’m going to gain weight. Why? Because I have 100% control over my body; I can lose it again in a snap.
Seven days after getting back, I lost those 8 lbs. But I’ve done this for years and I’ve learned how to fully be in control of my weight at any time. Once I return to my healthy nutrition and training program, I’ll be back in top shape within a week or two.
How would you like to see one of my typical meals?
Here’s an example of exactly what I ate yesterday. It’s a personal example of how I stay healthy. Just remember this is NOT a prescription! Everyone has different food intolerances and allergies.
Notice that I do eat some carbs, but I don’t eat any breads or pasta at all (except maybe on cheat days). Essentially, I get almost all of my carbs from fruits, lots of veggies, and the little bit of raw honey that I use in my daily teas.
Breakfast at 9 a. m:
3 whole eggs (yes, including the super-healthy egg yolks) scrambled with TONS of veggies (onions, mushrooms, peppers, diced squash, and chopped spinach)
1 large chicken sausage (organic free range chicken with NO nitrates, nitrites, or preservatives… only chicken and spices)
Half of a red grapefruit
1 large cup of yerba mate/green/mint tea (this is my new favorite tea I found at Whole Foods)
Lunch at noon:
1 cup Greek yogurt (the Fage brand is the highest protein yogurt I’ve found) mixed with 1/2 cup cottage cheese combined with pecans, almonds, hemp seeds, frozen goji berries, and frozen blueberries. A little bit of stevia and cinnamon for sweetness and extra flavor.
Mid afternoon snack at 3 p. m:
1 large organic apple sliced up with almond butter on each slice.
Super high intensity weight training workout from 5-6pm
Post workout shake/meal at 6:15 p. m:
My typical blender mix of raw grass-fed milk, a chopped up frozen banana, some frozen pitted cherries, a tablespoon or so of real maple syrup, and 2 heaping tablespoons of organic cocoa powder. Plus I throw a scoop of raw grass-fed whey protein (the highest quality whey I’ve found) into the blender, too.
Dinner at 9 p. m:
My ‘Italian blend’ recipe: This is basically a spaghetti and meat sauce meal but without the spaghetti, and tons of veggies instead.
I use grass-fed bison sausages (again, no nitrates, nitrites, or preservatives of any kind… just grass-fed bison and spices.)
…and then I use a huge cooking dish on the stove to mix in every kind of vegetable I can find (zucchini, onions, garlic, mushrooms, snow peas, peppers, asparagus)… and whatever else I have laying around).
I mix the grass-fed bison sausage and sautéed veggies with a tomato sauce and some extra virgin olive oil. Sometimes I mix in a container of organic ricotta cheese (grass fed if possible) into the whole mix, which makes the whole dish taste more like lasagna… delicious!
Top the whole thing with some fresh grated parmesan cheese and you’ve got a super-nutritious dinner with high nutrient density and NO pasta (to avoid packing on the pounds).
I also have a delicious side salad of arugula, diced yellow peppers and half of a small avocado.
Late night snack at midnight:
A handful of pistachio nuts and a cup of chamomile tea
That’s it. That is a typical day for me. I mix it up and eat a variety of other things as well, but these are some pretty frequent meals that I use to stay super lean, but maintain muscle.
This a great example that if you eat 95% of the time like we teach in our Fat Burning Kitchen Program, you’ll have total control over your cravings, appetite and the ability to stay as lean.