A lot of you have asked for help with your nutrition program. As with most health and fitness subjects there are tons of different views on this topic. The only program that I feel comfortable recommending is The Whole 9 with a few modifications. You can read more about this program at whole9life.com . I am in no way affiliated with this program and will never try to sell you something you can get for free with a simple internet search.
In their words the Whole 9 program is
We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.
This is a solid diet plan although I think you should add complex carbohydrates to their recommended diet. The carbs you should add should come from good sources. Sweet potatoes, oatmeal, whole wheat pastas and Ezekiel bread should be the main sources of your carbohydrates. If you can afford to buy organic vegetables and grass fed beef do it but the regular stuff will do just fine.
If you have a busy lifestyle like most and have a hard time cooking during the week make Sunday your cooking day. Find a healthy recipe and make enough for the week.
If there is one piece of advice I would want you to take away from this is to always try and make the best food choice no matter where you have to end up eating. Sometimes you will have to eat fast food but that doesn’t mean you have to eat the worst thing on the menu. One thing that helps me make better food choices during the week is carrying a liter sized zip lock bag with me everywhere I go. I fill the bag with raw vegetables, Greek yogurt, power crunch bars and other healthy snacks. Grazing from this bag during the day will make it easier to avoid the delicious fast food traps on your way home.
Portion sizes: Vegetables should be the largest portion on your plate followed by meat and carbohydrates.
Supplements: If someone tries to sell you advocare or monavie punch them in the face for trying to take your gas money. The only supplements you might consider picking up are a good multivitamin, fish oil and a joint supplement with chondroitin and glucosamine.
Cheat meals: If you need one or two cheat meals a week to keep you motivated go for it but make sure it is planned and not a moment of weakness that make you reach for the red velvet cake. If you plan the cheat meals you will be in control and will not feel ashamed of the crap you just put in your mouth.
Thanks for the support guys,