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I’ve been training
for about eight years now and during that time, I’ve
tried many approaches to dieting. Especially during the past
year, I’ve learned a very important lesson: different
diets work differently for different people. There’s
no such thing as a “one size fits all” diet. I
know what works for me, not for anyone else. And this is true
for everyone. One of the most important things you can learn
is to know your body, understand what works for you as an
individual. It’s basically a process of trial and error.
It took many years of experimenting before I found the right
diet for me. I follow a modified 40:30:30 diet (protein:carbs:fat)
with more protein than carbs. Everyday, these ratios changed
slightly. I don’t like to follow a certain ratio too
rigidly. By keeping my diet variable, my body doesn’t
have a chance to adjust. Understanding my genetic limits,
I know what I can get by with what I can eat and what I can’t.
Diet Plans
There’s definitely nothing wrong with trying out different
diet plans. Actually, I encourage it. Just because one diet
doesn’t work for you doesn’t mean you should quit
trying to lose weight altogether. If nothing else, dieting
teaches you discipline. Whenever you start a new diet plan,
you should pay attention to how it makes you feel. Try to
write everything down in a log book. For example, try the
Zone Diet for 6 weeks to see if it works. Then, try the Atkins
Diet for six weeks and see how it compares. The main thing
you need to remember is discipline and consistency. You’ve
got to stay with a program for a minimum of six weeks. Two
or three weeks is not enough for your body to adjust to a
new diet. You have to train your body to stay at a lower body
fat level, especially if it’s a new level that it hasn’t
been accustomed to before.
Bingeing
I know what my body craves—sugars and starch. I also
know that these things keep me chunky. Once again, the real
trick is consistency. I eat “clean” about 75%
of the time. Since this can be really tough, I give myself
little breaks here and there. Don’t be afraid to splurge
once a week, maybe on the weekend, and eat something sinful.
It will help keep you honest for the rest of the week. Not
only that, it will help prevent your body from falling into
a regular pattern.
Water
Water is a must. Proper hydration is critical for staying
in top shape. Personally speaking, I drink at least a gallon
of water per day. No matter where I am, I have water handy—I
keep it next to my bed so that I can drink from it in the
middle of the night. I have a bottle in the car, and another
one in my gym bag. Wherever I am, I have water.
Protein
I try to eat protein with every meal, whether it’s chicken,
turkey, tuna or a protein shake. If you’re like me who
travels a lot, there are a couple ways to make sure you’re
never without protein. For example, I always pack some canned
chicken/tuna in water. It’s really convenient. Whey
protein is also really easy to take. My favorite is Universal’s
Orange Cream Super Whey Pro. Instead of taking the whole bottle,
what I do is spoon out measured amounts of protein into little
plastic bags and take them with me wherever I go. That way,
I can be sure to get a lot of protein. I usually want at least
1g of protein per pound of bodyweight. When I’m training
intensely, I take about 1.5g of protein per pound of bodyweight—up
to 200g per day. The reason why women need more protein is
because without adequate amounts, their bodies will eat away
lean mass, especially when they diet. And with less lean mass,
your metabolism slows down.
Supplements
Supplements can definitely make a big difference. I would
strongly suggest it for people who are serious about sticking
to a weight-loss program. Go with what you feel comfortable
with. Because Ripped Fast 2 is so powerful, I’ll only
take one capsule at a time. Universal also has an effective
formula called Herbal ThermoStack E/C/A, which works better
for women because it doesn’t have ephedra in it. Remember,
stick to a program for at least six weeks. Do the cardio.
Hit the weights. By doing so, fat burners will work even faster.
In addition to these fat burners, I also use plenty of whey
protein and a good multivitamin. Women’s Fitness Pak
is about as complete as you’re going to find. In terms
of snacks, my favorite is the Muscle Bar. This little bar
packs a lot of nutrition with protein, a little carbs, and
a little fat. For women who want a little more lean mass,
I’d recommend Creatine Chews. It’s got plenty
of creatine and it even tastes like Sweet Tarts.
Describe your perfect date:
Below are a few basic principles I incorporate into my daily
nutritional plan.
- Eat every 3 hours.
- Drink 1 gallon of
water per day.
- Cheat Meal once
a week.
- Limit intake of
fats from butter/margarine, mayonnaise, cooking oils, lard,
red meat, whole eggs, whole/low-fat milk, cheese, and nuts.
- Limit intake of
refined carbohydrates like bread, bagels, rice, rice cakes,
pasta, baked goods, etc.
Macronutrient
Sources
Below is a listing of the kinds of foods I like to eat and
that I incorporate into my daily nutritional plan.
- Protein
Sources: egg whites, skinless chicken breast, skinless
turkey breast, fresh fish, tuna in water.
- Carbohydrate
Sources :
- Starchy Carb Sources: oatmeal
(old-fashioned not instant), potatoes, sweet potatoes,
brown rice, pasta, corn, lima beans, kidney beans, peas,
lentils and other legumes.
- Fruit Sources: apples,
apricots, bananas, cherries, grapes, grapefruits, plums,
raisins.
- Vegetable
Sources: asparagus, broccoli, celery, spinach,
green beans, zucchini, and other salad vegetables.
- Fat Sources: flaxseed
oil, olive oil, natural peanut butter, and almonds.
[ Mai Nutrition
Program Mai
Fitness ]
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