What I eat to stay LEAN
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Published 2022-07-24
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In this video, I will discuss the composition of my diet.
My typical meal pattern is 2 meals a day, no snacks, with lunch at around 1-2:30PM and dinner around 4-5PM. Sometimes I may only eat once, depending on my schedule and my body composition goals, but usually I have 2 meals. My lunch is very basic...
- At least 10-16+ ounces of chicken, fish or steak (sometimes my serving size will be 20+ ounces)
- Vegetables, frozen berries, olive oil mixed in as a salad
- 4-6 eggs
- A few pieces of fruit
Dinner is ...
- Another 10-16+ ounces of chicken, fish, or steak
- Some fibrous vegetables, an avocado, sometimes some sweet potato
- Usually some fruit for dessert
My goal with these meals is to have a high amount of satiety relative to total calories. I also really enjoy these meals and never get sick of them.
Weekends, I indulge on a high carbohydrate/high calorie breakfast (the only time I eat breakfast all week), and I do this after my most intense cardio session of the week. This is a meal I don't hold back on. It's there for pure enjoyment.
Remember that good dietary principles can structure your approach to nutrition, but your individual choices will be context dependent. We all vary significantly in terms of our disease risk, preferences, cultural backdrop, food availability, activity level etc. This is not meant to be an instructional, just trying to offer some insight into my current dietary pattern.
All Comments (21)
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Thanks for sharing. I am 60 years old and eat similarly but currently eat one meal a day and don’t have an “anything goes day.” I’ve lost 39 lbs with 15 more to go. I no longer take two Alzheimer’s drugs, depression/anxiety medication, Adderall, Nexium, and three blood pressure meds. I still require a sleep medication but know, with the guidance of my doctor, I will eventually stop that. I am just beginning calisthenics and will gradually build up. You have been an inspiration.
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it LITERALLY makes my day when i get the noti of another upload from you. I'm 16 years old and ur channel has helped me change my mindset about exercise. I used to think I needed to do barbell/free weight training in order to keep my physique but ur channel opened my eyes that I can stick to the basics and really build a strong foundation and a strong physique. I completely simplified my workouts to 10 sets of pushups, 10 sets of pull-ups, and 5 sets of squats using just my own bodyweight for now and I am loving my routine. Thank you once again for this goldmine of a channel. You are the best man1
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Your body is clearly a reflection of the good quality foods you're eating.
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"I rather spend my money on hight quality foods" Major Gem and way to keep it simple! Thank you for the info
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just plain, clear, factual, to the point, self-proven content. Love your way of presenting without any fancy & artificial entertainment elements which I am actually really tired of. Thanks for the great work.
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I really appreciate your simple, straight forward, and quiet approach to diet and fitness. Just the facts without the noise and ego that’s common in this space. Keep being a light 🙏
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Just found this channel and I'm so happy I did. No hype no bulls**t not trying to sell things constantly (not that I've seen so far anyway) and just great down-to-earth but solid information. Thank You!
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just recently found your videos while browsing fitness channels/videos and the algorithm set me up correctly. thank you for the quick, compact, directly to the point videos on your approach and what you've learned. immense value in just these few minutes, just wanted to say it is highly appreciated.
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Man you are saving lives ! I wish I could thank you in person.
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Best fitness channel on YouTube, straight to it, quick videos, extremely insightful
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You sir have the realest & most authentic advice a person can give after testing things for themselves and just want to share that information. Thank you!
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as a 17yo, your channel has helped me so sosososo much. all these other youtubers who make 30 minute videos did nothing but confuse me and waste my time yet youre here giving more information in a 2 minute video than a 2 hour one. thank you so much, youve helped me out alot
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Very nice to see your channel growing heavily. We talked on reddit in the beginning of 2021 and you sent me your "Don't Make This Mistake With Your Calisthenics Training" video. You read the huge walls of text i sent you and replied to everything and helped me out tremendously, so i'm not surprised that you went from like 400 subs to 240k now. You care about people and teaching and that shows in every video you make. Short and to the point videos. Thank you.
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Love the consistency of the life style as it relates to your social life and investing in your health and well-being. Very refreshing.
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