Elected Best Trainer for Men in NYC
+ Team of 8 Trainers
Overall rules
Main guidelines I always advise to my clients
Never over eat!
For longevity and health, it's scientifically proven that under eating by 10-20% increases your life expectancy.
So don't feel bad for throwing food away if you have eaten enough.
Reduce sugar and processed food, avoid eating the 4 main white carbs (Bread, Potatoes, Rice, Pasta), avoid too much sauce in your plate.
Eat more fibers (Fruits & Vegetables), eat more white and lean protein such as organic chicken and organic eggs.
If you are getting 7 drinks of alcohol a week in average, reduce to 3 maximum. I'll never tell you to stop completely drinking and put you on a strict diet because I believe in still enjoying your life and having fun!
1 - Breakfast
2 - Lunch & Dinner
3 - Snacks
4 - Junk Food
5 - Natural Supplements
6 - Diets to experiment
1 - Breakfast
You can skip it or have these options:
I often advise my clients to fast from 8pm to noon, and skip the breakfast, this reduce inflammation and bloating in the belly, and also trigger autophagy which kills bad cells of your body and will make you live longer.
But if you still want to have breakfast, consider these options:
- Oatmeal, whole wheat toast
- Banana, lemon, apple, avocado
- Yogurt (Greek yogurts, Probiotics)
- Almond milk (better than cow milk because there's no antibiotics)
- Natural peanut butter or almond butter
- Honey
- Berries
- Protein shake with greens
- Eggs (remove the yolk because its cholesterol)
- Dry fruits and nuts (helps focus - good for your brain)
2 - Lunch & Dinner
Try not to eat after 9pm because it will prevent you from falling asleep correctly.
Cook your meat in extra virgin olive oil or avocado oil, and steam your vegetables to preserve nutrients.
- Organic Chicken and eggs (white meat better than red meat for your health)
- Fish: Tuna, salmon
- Sweet potatoes & broccoli
- Tomatoes, beet, carrot
- Salad lettuce and extra virgin oil
- Beans and lentils
- Brown rice & quinoa
- Spinach, avocado
- Asparagus, cauliflower
- Dessert: stuff from the breakfast section will do it!
3 - Snacks
Around 10 am and 4pm
- Dry fruits and nuts
- Protein bar
- Banana, apple
- Yogurt (Greek yogurts, Probiotics)
- Natural peanut butter or almond butter
- Honey
- Berries
- Protein shake with greens
4 - Junk food
Don't be like my grandma 🤣
Junk food will make you more tired, foggy brain, more injury, bad recovery from your workouts, and low energy during your day, so stay away from:
- Candies, sugar in your coffee
- Pizza
- Processed food
- Sodas, even diet coke
- Burgers
- Ice cream
- Fried food
- Food that doesn't perish
- Any Fast Food restaurant
- Alcohol, hard liquors, cocktails, beers,... Tequila is the least bad.
5 - Natural supplements
For health, longevity and energy
- Turmeric/curcumin/ginger to fight pain and inflammation
- Fish oil for your heart and joints
- Spirulina (super food algae)
- Biotine for hair, nails and skin
- Electrolytes with minerals to replenish your energy and minerals after sweating at the gym
- Spermidine, for Longevity to trigger autophagy and recycle your cells
- Whey protein, to help your muscles recover and get stronger
- Creatine, for longevity and strength
- Vitamin C & D
- Nootropics for your brain, speaking better and having better cognitive abilities and memory
6 - Diets to experiment
Try 3-4 weeks of a specific diet to see how your body and metabolism reacts
- Intermittent fasting: Don't eat for 16h of the day, usually no food between 8pm and 12pm the next day. Only drink water and black coffee.
- Ketogenic diet, great to lose a lot of weight in a few weeks, but not sustainable and your energy and mood will greatly suffer from this diet.
- No carbs diet, no bread, noodles, rice, potatoes, quinoa,...
- Gluten free diet, for people with Celiac disease 9no wheat, no gluten)
- Carnivore diet, high protein, mostly meat, eggs, fish, and protein shake
- Paleo diet, eat like a caveman
- Vegan or vegetarian
- Non diary diet, no cheese, no yogurt, no milk, no chocolate milk
- Small meal diet, eating more often during the day, but always half of a normal meal, which never makes you completely full and doesn't expand your stomach and guts.
That's what I personally do, and I am not able to eat a big meal as I get full quickly.
