Sample Diet Day

In case you missed it yesterday I told you about my 2,000+ calorie a day “diet” and how it’s helped me lose 15lbs in 3 weeks. (15lbs in 3 Weeks -My True Story)

I’ve gotten LOTS of questions about it and I want to clarify a few things and show you exactly what I ate and help you modify it for you.

But first, let me show you my food journal for a typical day of my eating plan.

I’ll list out what all those ingredients actually make in a bit so you can actually see the meals I had. But I wanted to show you the food and the calorie count for the day.

As I mentioned yesterday here are some basic guidelines I followed:

• I journaled EVERYTHING I ate every day. No exceptions.
• I planned at the beginning of the week what I’d eat
• I prepped it all at the beginning of the week.
• I knew my “go-to” filler foods if unexpected hunger struck.
• I still watched my portions –I weighed and measured EVERYTHING I ate or drank.
• I employed some sneaky tricks to combat cravings
• I realized that I HAD to develop patience. I didn’t gain weight overnight so I wasn’t going to lose it overnight either.

Ok, those are the basics. Here are a few more of the stealth tactics:

• I planned when I would have starchy foods. I didn’t cut out bread and pasta, I just utilized them to their best advantage.
• I had a cheat day every week and I NEVER felt guilty about it.
• I drank lot’s of water; about ¾ of a gallon a day
• I kept almost all meals/snacks to the about the same calorie range so that my body was getting a constant steady flow of energy. It also made it easy to add or subtract calories based on my bodies demands on any given day.
• I ate a relatively high amount of fat every day but the majority of it came from healthy sources like avocados, almonds, and healthy cooking oils. The fat kept me satisfied longer.

I’m not a big supplement pusher and for the most part I think you should get what you need from real whole food. But there are a few things that I swear by and helped me so I’ll share those with you too:

• I made sure my pre and post workout nutrition was on point so that I could have the best workout possible every time and I could recover faster for the next workout. Before I work out I use this as my pre-workout drink: Prograde Workout and immediately after each workout I took Branch Chain Amino Acids (BCAA) Prograde BCAA
• I took a multi-vitamin and Essential Fatty Acid supplement everyday (I use this one Prograde EFA Icon)
• I ended every day (even my cheat day) with a protein shake before bed. I did chocolate cause it helped satisfy my sweet tooth. I have used the Prograde protein for years and it’s still my favorite. Protein builds muscle so I took a high quality source in at night, went to sleep and let my body do it’s thing.

Hey, I know everyone is different, and like I said yesterday, YOU may not be able to eat 2,000 calories a day and lose weight.

The amount of calories you can eat each day actually depends on a few things including how much muscle you have on your body. The more muscle you have, the more you can eat because muscle IS your metabolism.  If you have a slow metabolism, you need to add muscle. And I’m not talking about having to look like a big bulky guy in order to eat a descent amount of food, I’m talking about having long, lean sexy muscle that allows you to eat like a dude but look all woman.  The secret is to add this calorie hungry muscle while shedding the caloricly lazy fat.  The end result is a svelte, sleek, toned body that can handle, in fact NEEDS, lots of calories to maintain itself.

Still doubtful?

Have you ever checked out fitness models and competitors? They look amazing, tight, bikini ready right? If you ever check out interviews with them, when asked about nutrition, you will find that all of them across the board eat a relatively high amount of calories every day (except when they are getting ready to compete). But it’s clean, muscle supporting food. Not junk.

I’m willing to bet you can eat a lot more calories than you think you can and still lose weight. You just need to follow a few guidelines.

Ok, here is what all the food in that food log actually made:

A Day In Sarai’s Diet

Breakfast

2 Whole wheat Frozen Waffles

½ cup low fat ricotta cheese (1/4 cup on each waffle)

½ can of sliced peaches packed in juice (not syrup)

1tsp of agave nectar drizzeled over the top of all of it

Morning Snack

1 Veggie Patty

1 Whole Wheat Thin Bun

1 Slice low-fat pepper Jack Cheese

Mustard, tomato slices, and whatever other condiments I liked

1 cup grapes

Lunch

Mediterranean Tuna Pita Pocket

Basically (2) whole wheat pita halves with tuna, and lots of veggies and a balsamic vinegar and olive oli dressing. Stuffed it with lettuce.

1 orange

Afternoon snack

Sausage and Peppers

Basically: Spicy Italian Turkey Sausage sautéed with all colors of bell peppers, onions and tomatoes.

1 cup Strawberries

Dinner

Pepper Patty

Supper lean ground beef mixed with spices (any spices will work, use what you like) and shaped into a patty served over lot’s of veggies: bell peppers, onions, squash, etc.

1 cup Grapes

Evening Snack

1 cup light vanilla soy milk

1 Scoop protein powder, chocolate preferred

In addition to all of this I also drank my pre-workout shake which added another 200 or so calories to my day.

So my focus and what I want your focus to be as well is feeding your body well, giving it the fuel it needs to do what you ask of it and to help you add lean muscle as quickly as possible.  Food is a huge part of it but you also need to do the right kind of workouts and this is where 99% of you probably go wrong.

I’ll tell you more about that later and I’ll also give you my specific recipes.

And stay tuned cause I’m gonna give you something really cool on Friday.