So before I open this can of worms...know that I only know what works for me. I dont believe in a one size fits all diet plan. Frankly, I think it is stupid. However, we get bombarded with 'experts' explaining why their way is the only way. Well frankly I think its rubbish. So I will share with you my personal approach, where breaking my own rules helps my performance sometimes, and share some good sites for research. The "Diet" I follow is from the 4 Hour Body. It was fairly easy for me to implement. Just throw out your garbage and buy all new stuff. I try to eat "organic" but frankly I dont really care about fresh vs frozen veggies, or grass fed beef, I just want to eat them to get all the goodies and be done with it. I get about a 50-50% split of protein from meat, nuts, eggs, etc: then the rest from shakes. I try to hit my body weight in grams of protein a day.
If you really want to be effective with your meals, keep a log.....Im lazy so I dont...
My Rules:
1: No White Carbohydrates
--all bread, rice (including brown), cereal, potatoes (Sweet Potatoes are good to go) pasta, tortillas, and fried food with breading
2:Eat foods from this list....only.
Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish
Legumes
*Lentils (also called "dal" or "daal")
Pinto beans
Red beans
Soybeans
Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee
Asparagus
Peas
Broccoli
Green beans
3: Dont Drink Calories (exception to protein shakes for me)
- Pretty straight forward.
4: Limit Fruit Intake (1-2 pieces a day for me: typically an apple and banana)
5:Take a Day a week
-Cheat, go nuts, eat a whole pizza and side order of cheese sticks...whatever
Myself, and some co-workers followed this strictly for 19 days...I lost 2.5 inches and almost 15#.
Some other notes:
Frequency: I eat a massive amount of protein first thing in the
morning to prevent cravings later in the day. Typically I have a shake,
and either an omelet or a few hard boiled eggs.
I
snack...a lot: I graze throughout the day. Rarely to I eat a big lunch,
and if I do its normally a salad. (Which has been happening more
frequently due to work changes)
Post Work Out: Depending on when I workout I have 20g of protein via shake....
Dinner: I tend to go big, a few servings of meat, sometimes eggs added for glory, at least a 4-5 servings of veggies.
Water: I drink water at a craptastic rate...all day
Coffee: I try to limit to 2 cups a day...
When I break my rules:
Distance Running: I increase carbohydrate intake for any run over 9 miles.
Cheat Day: I go insane (limit to one meal rather than a day typically)
Discipline Slip Up: Sometimes, I just dont follow through....*last week I took a few days off and I suffered for it greatly on my runs.
Check these sites out:
http://www.theironsamurai.com/2011/12/21/calories-in-calories-out-fact-or-fiction-redux/
http://www.zonediet.com/ (Thanks Coach Ross...http://www.revelationstrength.com/)
http://www.drsears.com/
http://thepaleodiet.com/
http://www.dadamo.com/
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