by Mike Geary - Certified Personal Trainer, Certified Nutrition Specialist
Author - The Truth about Six-Pack Abs
Although I always try to do my best with nutrition (probably 95% compliance), I've admitted before that I'm not perfect. Heck, nobody's perfect.
And last week was an example...
I went on vacation with about 10 of my buddies last week... a nice little tropical party vacation! So obviously, there was a good deal of drinking and eating just about anything and everything going on during the entire vacation.
I gained 8 lbs in 1 week! Yes, us fitness pros are not always "fitness robots"... we are human.
I honestly don't think I've eaten a single hot dog in about 5 or 6 years... but one night after a long night out with the guys, we came back and I threw down 3 hot dogs in one sitting. In retrospect, that was nasty... but at 3am, with nothing else in our vacation house for food, I gave in, and found myself stuffing my face with something I usually view as disgusting food.
But I knew this all would happen... as a matter of fact, I don't stress about going on vacations like that and knowing that I'm going to gain weight, because I know that I have 100% control over my body and can lose it again in a snap.
And true to form, in just 7 days since returning from vacation, I've already lost the 8 lbs that I gained on vacation. But I've done this for years now, and have learned how to fully be in control of my weight at any time. I know that once I return home and return to my extremely healthy nutrition and hardcore training program, I'll be back in top shape within a week or two.
That's a great example of how if you eat 95% of the time like we teach in our Fat Burning Kitchen program -- that you end up getting total control over your cravings, appetite, and ability to stay as lean as you want at any given time.
So now that I'm back to my normal healthy nutrition ways, I'm going to show you some of my typical meals below.
Being in the position I'm in as a nutrition author and fitness professional, almost everywhere I go I get questions about nutrition, and most of the time, people want to hear ACTUAL examples of what I eat on a daily basis to stay super lean.
So instead of talking about more theory, here's an example of exactly what I ate yesterday (keep in mind this is not a prescription, because everyone has different food intolerances and allergies, but it's just my personal example of how I keep it healthy).
As you look at my typical daily meals, take 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 today - 9am:
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... it's a mix of yerba mate, green tea, and mint tea, and it's freakin amazing!)
Lunch - noon:
1 cup greek yogurt (the Fage brand is the highest protein yogurt I've ever seen) 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 - 3pm:
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 - 6:15pm:
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 that I've found) into the blender too.
Dinner - 9pm:
My "Italian blend" recipe -- This is basically a spaghetti and meatsauce 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) -- fyi - you can find good quality grass-fed meats and sausages at this site
...and then I use a huge cooking dish on the stove to mix in any and every type of vegetable I can find in my fridge (zucchini, onions, garlic, mushrooms, snow peas, peppers, asparagus...and whatever else I have laying around).
I mix the grass-fed bison sausage and sauteed veggies with a tomato sauce and some extra virgin olive oil. Sometimes I also 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 (which would just pack on the pounds).
I also had a delicious side-salad of arugula, diced yellow peppers, and half of a small avocado.
Late night snack - midnight:
A handful of pistachio nuts and a cup of chamomile tea
So that is just 1 example of how a typical day might look 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.
Til next newsletter,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
Author - The Truth about Six-Pack Abs
Although I always try to do my best with nutrition (probably 95% compliance), I've admitted before that I'm not perfect. Heck, nobody's perfect.And last week was an example...
I went on vacation with about 10 of my buddies last week... a nice little tropical party vacation! So obviously, there was a good deal of drinking and eating just about anything and everything going on during the entire vacation.
I gained 8 lbs in 1 week! Yes, us fitness pros are not always "fitness robots"... we are human.
I honestly don't think I've eaten a single hot dog in about 5 or 6 years... but one night after a long night out with the guys, we came back and I threw down 3 hot dogs in one sitting. In retrospect, that was nasty... but at 3am, with nothing else in our vacation house for food, I gave in, and found myself stuffing my face with something I usually view as disgusting food.
But I knew this all would happen... as a matter of fact, I don't stress about going on vacations like that and knowing that I'm going to gain weight, because I know that I have 100% control over my body and can lose it again in a snap.
And true to form, in just 7 days since returning from vacation, I've already lost the 8 lbs that I gained on vacation. But I've done this for years now, and have learned how to fully be in control of my weight at any time. I know that once I return home and return to my extremely healthy nutrition and hardcore training program, I'll be back in top shape within a week or two.
That's a great example of how if you eat 95% of the time like we teach in our Fat Burning Kitchen program -- that you end up getting total control over your cravings, appetite, and ability to stay as lean as you want at any given time.
So now that I'm back to my normal healthy nutrition ways, I'm going to show you some of my typical meals below.
Being in the position I'm in as a nutrition author and fitness professional, almost everywhere I go I get questions about nutrition, and most of the time, people want to hear ACTUAL examples of what I eat on a daily basis to stay super lean.
So instead of talking about more theory, here's an example of exactly what I ate yesterday (keep in mind this is not a prescription, because everyone has different food intolerances and allergies, but it's just my personal example of how I keep it healthy).
As you look at my typical daily meals, take 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 today - 9am:
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... it's a mix of yerba mate, green tea, and mint tea, and it's freakin amazing!)
Lunch - noon:
1 cup greek yogurt (the Fage brand is the highest protein yogurt I've ever seen) 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 - 3pm:
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 - 6:15pm:
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 that I've found) into the blender too.
Dinner - 9pm:
My "Italian blend" recipe -- This is basically a spaghetti and meatsauce 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) -- fyi - you can find good quality grass-fed meats and sausages at this site
...and then I use a huge cooking dish on the stove to mix in any and every type of vegetable I can find in my fridge (zucchini, onions, garlic, mushrooms, snow peas, peppers, asparagus...and whatever else I have laying around).
I mix the grass-fed bison sausage and sauteed veggies with a tomato sauce and some extra virgin olive oil. Sometimes I also 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 (which would just pack on the pounds).
I also had a delicious side-salad of arugula, diced yellow peppers, and half of a small avocado.
Late night snack - midnight:
A handful of pistachio nuts and a cup of chamomile tea
So that is just 1 example of how a typical day might look 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.
Til next newsletter,
Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth about Six Pack Abs
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