In Part 2 of the Wise Eats Diet Plan (Podcast Episode #13), we’re gettin’ in the kitchen and making wise decisions! Talking macros, cooking, supplements, my personal daily diet routine for optimum performance, and 7 quick diet tips to improve your health. Among the topics discussed:
- Macros: The Best Sources of Proteins, Fats, and Carbs
- Cooking Tips
- Ketogenic Diet
- A Day in the Life of Wise Eats: My daily diet routine
- Seven Quick Diet Tips!
All that and much more with some help from my friends Post Malone, Hulk Hogan, Mike Dolce, Willy Wonka, and the “My New Haircut” YouTube guy.
- Intro: Sign up for my free newsletter at WiseChoiceNation.com and instantly receive the Wise Eats Approved Foods and Grocery List! (00:00)
- Part 2 of the Wise Eats Diet Plan! We’ll be talking macros, keto, cooking, supplements, and a day in the diet life of Wise Eats (00:55)
- Macronutrients: How much of each you need and the best sources (2:00)
- My current weight, activity level, and macro requirements for maintaining, gaining, and losing weight (2:30)
- How macronutrient calculators can help you out (3:20)
- My take on the ketogenic diet: Is it right for you? (4:00)
- Focus on the fundamentals in order to optimize your health! (5:25)
- Hashtag I EAT CARBS! Shout out to the Mike Dolce Show. One of my all-time favorite fitness/nutrition experts (5:55)
- Protein: Best Sources & Recommended amounts (6:00)
- Shout out to the “My New Haircut” video on YouTube. Maybe the most BRO video ever made. Still makes me laugh (6:25)
- Favorite sources of protein and why I stopped eating Tofu (6:30)
- Whey Protein Isolate and why I love it (6:45)
- Dietary Fat: Very healthy but be careful! Best sources (7:10)
- Balancing macros to achieve your fitness goals faster (7:40)
- How much fat, protein, and carbohydrate I have each day (8:30)
- Cooking Tips! Why we got rid of our microwave (8:50)
- Cold Lunch? YES (9:10)
- High temperature cooking / Favorite cooking oils (9:15)
- Batch cooking to make meal prep a breeze (9:50)
- Why meal prep is so important & some recipe suggestions (10:45)
- Supplements! Why you DON’T NEED THEM (11:10)
- The supplements I use: Whey Protein Isolate, Pea Protein, Casein Protein. Legion Athletics, Naked Brand (11:55)
- Why I use Creatine and benefits (12:30)
- Favorite pre-workouts! COFFEE (12:45)
- Legion Athletics Pulse (13:10)
- Multivitamins, Fish Oil, Vitamin D (13:45)
- Canned sardines for your fish oil needs! (14:00)
- A Day in the Life of Wise Eats: My daily diet routine (14:15)
- Pre-Breakfast Wise-Eats.com/Coffee (14:45)
- My Typical Breakfasts (15:00)
- Willy Wonka says YOU LOSE! GOOD DAY SIR! (15:40)
- Lunch/Dinner: Favorite salad toppings and dressings (15:45)
- Post Malone joins the show, sort of… (16:45)
- Salads are your ONE WAY TICKET to better health (17:15)
- Favorite side dishes & Wise-Eats.com/Recipes (17:40)
- Favorite healthy DESSERT…yummy! (17:50)
- Words of encouragement from my hero…THE IMMORTAL HULK HOGAN (18:50)
- Seven Quick Diet Tips: #1: Don’t overhaul your diet (19:00)
- Tip #2: Stay hydrated (19:25)
- Tip #3: Count calories and/or start a diet journal…GAME CHANGER (19:50)
- Tip #4: Avoid buying foods you tend to overeat…DATES & PEANUT BUTTER (20:15)
- Tip #5: Visualize your fitness goals (21:10)
- Tip #6: Find some consistency (21:30)
- Tip #7: It’s never too late to get started! (21:50)
- How my Dad cured his diabetes (22:00)
- Change is possible no matter what your age, weight, or fitness level is (22:30)
- Closing: Take ONE THING from this episode to improve your health (23:00)
- Please like, subscribe, comment (23:15)
- Head over to Wise-Eats.com/Episode13 for the show notes, YouTube video, recipes, pictures, and more (23:30)
- WiseChoiceNation.com for my free newsletter and Wise Eats Approved Foods List (23:45)
- BLOOPER REEL (24:20)
- Website Link: Wise-Eats.com/Episode13
- YouTube Video: https://youtu.be/mA5y4QwD29M
- Audio Only Link: http://traffic.libsyn.com/wiseeats/Wise_Eats_Episode_13.mp3
- Podcast Webpage: Wise-Eats.com/Podcast
- Questions, Comments, Feedback: Wise-Eats.com/Contact
- Instagram: @weswisefitness
- E-Mail: firstname.lastname@example.org
- Facebook: Facebook.com/wiseeatspodcast
Recipes Mentioned in This Episode:
- Chicken Wise Rice: Wise-Eats.com/Rice
- Clothesline Coco Cups: http://wise-eats.com/coco/
- Bastard Biker Banana Bread: http://wise-eats.com/bananabread/
- “Muscle Milk”: Wise-Eats.com/MuscleMilk
- Chokeslam Chicken Salad: Wise-Eats.com/Chokeslam
- Greek Yogurt Madness: Wise-Eats.com/Madness/
- Complete Recipe List: Wise-Eats.com/Recipes
Brands/Products Mentioned in This Episode:
- The Dolce Diet
- Legion Athletics
- Naked Protein
Movie Clips: “My New Haircut”, Post Malone on Jimmy Fallon, Hulk Hogan Training Mean Gene Okerlund, Willy Wonka & The Chocolate Factory
Submit questions, comments, feedback to WiseEatsPodcast@gmail.com. Thanks for watching, listening, reviewing, liking, subscribing, and sharing. Be good to yourself, be good to others, and make wise choices!
Well, hello again, wise guys and gals! Welcome to Episode 13 of Wise Eats. Today, it’s Part 2 of the Wise Eats Diet Plan and I’ll be talking more about exactly the types of foods you should be eating to lose body fat, build lean muscle, and optimize your life. In this episode, I’m going to go over macros, cooking, supplements, and then I’ll run through my typical diet day for optimized performance. I’m by no means perfect, but hopefully you can take something away to improve your own habits.
The three dietary macronutrients are protein, carbohydrates, and fat. Your diet should include various possible amounts of each of these depending on your goals. In general, your total calorie intake each day should be made up of about 15-20% fat, 30-40% protein, and 30-50% carbohydrate. I’m a 34-year-old male, 6-foot-tall, about 200lbs, with very active lifestyle. I’m lifting weights 3-5 days per week and stay pretty active on my off days. In order to maintain my current weight, I need about 2,900 calories each day. In order to gain weight, I need to bump that up to around 3200 calories per day. In order to lose body fat, I need to drop that calorie amount to about 2,600 calories per day. Obviously, your body has different requirements than mine. These numbers are just estimates that will fluctuate based on your individual characteristics, goals, and genetics, but it’s a great place to start. There are many resources out there that you can use to estimate your required calorie intake based on your goals and the macro amounts you need to hit in order to lose weight or build muscle.
In Part 1, I touched on carbs and my favorite sources, which are fruits, vegetables, jasmine rice, potatoes, and oats.
Carbs are a bad word nowadays because keto is the hotness right now, but I believe healthy active individuals should be eating healthy carbs, period. I love eating carbs and feel amazing when I have them, so that’s my preference.
My understanding is that following a keto diet can help curb cravings and provide some mental clarity. I know it’s also popular because it does result in rapid weight loss initially, but often it’s only temporary and there’s often a massive rebound effect when you come off the diet where you’re cravings intensify and your appetite skyrockets. I can’t speak from personal experience, but that’s what I understand about keto. The bottom line is that the fitness and nutrition experts that I trust do not recommend keto. A healthy balance of all the macros coming from real food combined with good sleep, exercise, and stress management are the keys to unlocking all of your fitness dreams.
If keto helps you get closer to your fitness goals, fantastic, but you shouldn’t be worried about whether you should be on Atkins, or paleo, or carnivore if you’re not even eating at least three servings of fruits and vegetables a day or going for daily walks or exercising a few days per week. Stop focusing on all the nitpicky stuff like fad diets and start doing the legitimate fundamentals that actually matter like getting good sleep and meditating and drinking tons of water and avoiding sugar. If you sleep well, exercise regularly, eat plenty of vegetables, and avoid sugar, it really doesn’t matter what diet your following.
Protein is extremely important if you’re looking to lose body fat and/or build muscle. Most adults looking to improve their body composition want to aim for about 1g per pound of body weight. My first recommendation to any person trying to improve health, lose weight, or improve their physique would be to increase protein intake. I always make sure I get enough protein for the day whereas my fat and carb intake will fluctuate. My favorite sources include chicken, fish, sardines, ground turkey, steak, tofu (beware of estrogen), eggs, beans, black bean pasta, Greek yogurt, chicken broth, cottage cheese, and whey protein isolate.
Dietary fat is very healthy but also the macro most easily converted into body fat, so be careful. I usually keep fat intake as low as possible because it’s really easy to overdo it. My favorite sources are almonds, avocado, olive oil, coconut oil, MCT oil, peanut butter, feta cheese, sardines, walnuts, flax seed, and chia seed.
Balancing these three macronutrients is critical for accomplishing your fitness goals as efficiently as possible. When I first lost 90lbs, I focused strictly on total calorie intake, and it worked. I only had a general sense of the amount of protein, fat, and carbs my body required, but because I was taking in less calories than my body required, I lost weight. Now that I’m focused on improving performance and building muscle, macros are much more important to me. If you understand your needs ahead of time, you’re going to have a huge advantage.
In the past, I haven’t been too obsessed with macros, I just focused on real food. I believed that by eating a variety of healthy foods in moderate amounts, you’re likely going to end up fulfilling your requirements. Just because you didn’t get enough healthy fats in on Monday, doesn’t mean you can’t make up for it on Tuesday. To an extent, this philosophy works, but it’s very easy to overeat this way. Over time, I have learned that you can eat very clean and still gain excessive weight, so getting a handle on your total calorie intake and macro ratios is really useful when you want to fine tune your eating habits, accelerate progress, and change body composition. In general, I keep my dietary fat moderate, about 40-60g, protein intake at about 1g per pound of body weight, and the rest of my diet is made up of healthy carbohydrates.
Everything we prepare is done in the oven, on the stove, or in our Blend Tec blender. No fancy gizmos or microwaves. We actually haven’t owned a microwave in years and don’t miss it at all. We either heat everything up on the stove, in the oven, or eat it cold. Actually, some food is better cold, so don’t hate.
For high temperature cooking, we use olive oil, coconut oil, and avocado oil. Avoid refined vegetable oils, since those are inflammatory and low in omega 3’s. You’re going to run into those a lot when you eat out also.
One tactic that I’m a big fan of is batch cooking. I don’t just prepare one meal. I quadruple the recipe to have for multiple meals. Make the most of your time in the kitchen by multitasking. This works especially well if you lead a busy life or work a full-time job, which most of us do. This way, your meals are always ready to go, leaving no excuse to eat out or buy from that vending machine or catering truck. I’ll usually steam a large batch of frozen vegetables like broccoli or cauliflower rice. Then, I’ll bake a few chicken breasts and have those chopped up ready to go. Then, I’ll make a starchy carb like white jasmine rice, quinoa, or potato. Once you have food prepared, sticking to your diet goals is a breeze. Grab a little bit of this, a little bit of that, reheat on the stove with a little avocado oil and some fresh greens for a quick, convenient, healthy meal any time. One hour or so of preparation one day can set you up for several days’ worth of delicious, healthy, and convenient meals. Very often, our lunches and dinners are just stir fries of stuff we already have prepared and ready to go.
The bottom line when it comes to supplements is that you truly don’t need any of them. You can do just fine by eating healthy foods and exercising regularly. That said, supplements can help you achieve your goals more quickly and conveniently. Because I’m lifting weights often, I use several different proteins, including whey protein isolate, pea protein, and casein protein. The brands I currently use are Naked and Legion Athletics. For strength training, I take 5g of creatine in my post workout drinks to help speed muscle growth and recovery. Black coffee w/ MCT oil is my favorite pre-workout. Most other pre-workouts are just overhyped, overpriced junk. Once in a while, I’ll use Legion Athletics Pulse, so if you’re really deadest on taking a pre-workout, that’s the one I recommend. I try to stay away from it because the stimulants tend to affect my sleep. If you’re going with a pre-workout, beware of ingredients and go with a company that you trust.
On a daily basis, I usually take a fish oil, multivitamin, and vitamin d. Sometimes before bed, I’ll take broccoli sprout tablets or magnesium. But, most of these nutrients can be covered through a healthy diet. Supplements are good for optimization, but you don’t really need them. The truth is, the best supplement you can take is a diet that is rich in a variety of earth grown foods and vegetables. This isn’t the sexy answer, but it’s true. Supplement companies won’t make any profits by selling kale or olive oil, which is why so many different pills and powders exist. Block all of that fancy marketing out of your mind and know that real food is the supplement that actually works!
MY DAILY DIET ROUTINE
To give you an idea of the Wise Eats diet plan in practice, let me run you through a typical day for me as it relates to diet.
When I first wake up, the first thing I do is get hydrated. You can see exactly how I do this in my recipe video, “Always Workin’ Water”, available at Wise-Eats.com/water. Usually, I’ll follow hydration with black coffee, sometimes with MCT oil, and a fasted walk, core workout, stretch, or foam rolling. I’m a huge fan of coffee so go check out Wise-Eats.com/Coffee to see my favorite blends. Four Sigmatic sponsor!!
My first meal of the day is usually scrambled eggs with some sort of vegetable, potato or rice, and spices. If I skip on the egg scramble, I’ll do a salad, smoothie or the power oatmeal. Whatever the meal is, I always plan it ahead of time, especially if I know I’ll be on the go. That’s why food prep is so important. If you don’t give yourself healthy meals to choose from, you’ll end up in a situation where your starved with nothing on hand, forcing you into poor dietary choices. And that won’t be anyone else’s fault but your own. So, take control and be accountable.
Lunch and dinners are pretty interchangeable. For me, it’s typically a salad made with spinach or kale mixed with a lean protein like chicken, sardines, or salmon. Our other favorite proteins are grass fed steak, wild caught fish, and ground turkey. Then, I add some combination of spices, peppers, beans, cucumber, pickles, olives, dried cranberries, shredded almonds, pumpkin seeds, tomato, feta cheese, onion, and hemp seed. For dressing, I’ll use extra virgin olive oil, liquid aminos, balsamic vinegar, salsa, or even pasta sauce. Sometimes, I’ll throw on some fresh fruit like apple or blueberry and don’t use dressing at all. Salads are terrific because you can rotate ingredients to enjoy a variety of flavors, while getting the benefit of many different nutrient profiles and all major dietary needs in one meal. I used to think of salad as just a pile of iceberg lettuce with some chicken, shredded cheddar cheese, some crotons, maaaaaybe a cucumber slice, and a pile of ranch dressing. Well, those days are long gone. Salads are your one-way ticket to better health if you make them a staple in your diet and get creative with the ingredients. Aside from salad, we’ll do some type of stir fry or ground turkey chili, and for a side we’ll have baked potato, quinoa or rice. To get an idea of these meals in action, go to Wise-Eats.com/Recipes and you’ll find a complete list of recipes broken down by category.
I have a bunch of recipes over on the website, like Banana Bread, Coconut Oil Chocolates, the Muscle Milkshake, and many others that are all made with wholesome ingredients. Just remember that it’s still dessert at the end of the day and should be enjoyed in moderation. That said, I have dessert pretty much every single day. Usually, it’s chocolate protein pudding, a bowl of Greek yogurt, or a protein shake. Sometimes it’s as simple as some apple with almond butter or some frozen fruit. I always switch it up depending on where my calorie count is for the day, and usually aim for something high in protein. So, dessert is my last meal of the day, and that’s what a typical diet day looks like for me. Hopefully, that gives you some ideas on ways you can make some changes to your own diet. I’m by no means perfect, and try to get better every day. The bottom line is that the more ways you can get whole foods in their most natural states and from good sources, the better you’re going to feel, and the healthier you’re going to be.
7 QUICK DIET TIPS
- DON’T OVERHAUL YOUR DIET. Add one thing in or take one thing out. Pop, fast food. Add in veggies, drink more water. Keep it simple at first. Don’t have to change everything at once, just gotta start somewhere.
- STAY HYDRATED. Most overeating comes when you’re dehydrated or bored. Keep drinking water and stay active. Go for walks between meals and don’t hang around the kitchen.
- COUNT CALORIES/KEEP A DIET JOURNAL. Can’t recommend this enough. If I were to train any one person today that would be the first thing I would tell them to do. How can you know where you’re going if you don’t even know where you are currently?
- AVOID BUYING FOODS YOU TEND TO OVEREAT. Peanut butter, dates, popcorn, other snacks. Even greek yogurt!
- VISUALIZE YOUR FITNESS GOALS. Is this food going to bring to closer to or further away?
- FIND SOME CONSISTENCY. With diet you have to find consistency somewhere in your life. My diet is pretty clean most days of the week. It can’t be a little bit of this today and a little bit of that tomorrow. You need to have a period of time when you’re only eating real food, otherwise you’ll never achieve any sort of consistency with your diet.
- IT’S NEVER TOO LATE TO GET STARTED. It took me until age 25 to finally wise up and get serious about my health. My Dad was stricken with diabetes and had a leg amputated before he decided to quit drinking, quit smoking, and start eating healthy. At age 55, he lost 60lbs and cured his diabetes. Work with another guy near retirement age who’s just now starting to work out and get in shape. Riding his bike, lifting light weights, and taking charge of his health. Change is possible no matter what your age, weight, or fitness level. Sooner or later, your health is going to become your #1 priority, so why not start today before it’s too late?
So, that’s gonna do it for the Wise Eats Diet Plan. There’s so much more to discuss here and it could go on forever, but those are some of the main points. Take at least one thing from this episode to improve your habits going forward and let me know what that one thing is in the comments. Please show your support for the by subscribing on iTunes and leaving a 5-star rating. If you’re watching on YouTube, click that thumbs up button which shows you’re digging the show, and check out Wise-Eats.com, where you’ll find the YouTube video, transcript, pictures, recipes, and more. Finally, don’t forget to sign up for my free newsletter at WiseChoiceNation.com and instantly receive that approved foods and grocery list. Finally, be sure to submit a question or comment and get featured on the show. Thanks again for tuning into Wise Eats. Now get out there, eat something fresh, do something good, make wise choices. Be good to yourself, be good to others, and make wise choices.