How much? What kind of food? Math is hard!

I am sure you are aware there are a ton of different diets and nutrition plans. Probably the most common are the ones based around counting your macro nutrients and shooting for a calorie and nutrient goal. Here's a little cheat sheet that I give all my clients that can make food choice and amounts easy to figure out. Note this is all pretty "clean" food. If you want to know how much is in a pizza or doughnut I say don't worry about the nutrient content and just continue to get morbidly obese, but be sure to keep that membership to Planet Fitness and pretend like you actually want to get in shape. That way you can blame that sweaty, flabby, ever-worsening body on bad genetics or your "busy" life, and you can tell all your friends "I've tried EVERYTHING!" (Sorry. That's a rant for another day)

So if you are having a mix of Carbs, Proteins, and Fats then grab the prescribed amount of meat and good fats and fill in with either as much veggies as you want or a small serving of the healthy carbs. For best results you should keep the carb consumption to the hours surrounding your workout. For the most fat loss Keep the carbs totally out except for once per week. Lastly don't waste money on recover shakes that are super expensive. Just get some Whey Isolate you like the taste of and add a serving of one of the carb powders listed below for the workout shake. For the best taste try to match the flavors. Watermelon isolate with watermelon Kool-Aid etc. Don't go Chocolate protein with apple juice. Anyway, here's the list!

Lean Protein Sources

Any fish (tuna, salmon, etc…)

Any seafood (shrimp, scallops etc)

Chicken breast

Turkey breast

Any beef 90% or leaner

Any steak 90% or leaner

Any turkey 90% or leaner

Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat)

For meats: 2oz  = 12g protein, 3oz = 18g protein, 4oz = 24g protein

5oz  = 30g protein, 6oz = 36g protein, 7oz = 42g protein Veggies Brocolli Spinach Lettuce Onions Tomatoes Green Peppers Asparagus Cabbage Cauliflower Celery Cucumbers Green Beans Portabella Mushrooms Yellow Squash Zucchini 1 small handful = 1 cup Healthy Fats Small handful of any nuts 1/2 avocado 1 tbsp olive oil 1 tbsp canola oil 2 tbsp any natural nut butter 1 serving apprx = 15g fat Healthy Carbs Whole grain bread Brown rice Whole wheat pasta Oatmeal Sweet Potatoes Quinoa Any fruit Shake Carbs Gatorade Lemonade Fruit Punch Kool Aid Any Fruit Juice Talk to you soon, Dan Mason Dan is a nationally ranked amateur strongman competitor in the 242lb and 275lb classes. He holds instructor level ranks in Taekwondo, Muay Thai, and Brazilian Jiu-Jitsu. He as been training people for strength and martial arts since 2004. RoninSTR@gmail.com Instagram: @RoninSTR