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For many of us, the most difficult part of successfully completing a transformation is the diet. Sure, plenty of people can make it to the gym a few times per week and play indoor soccer on Sundays, but re-learning how to shop for groceries and prepare meals can be a hugely difficult task. Unwillingness to make drastic dietary changes can also be the cause of many unfinished transformations, which is why Rewired doesn't call for any.
The ultimate goal of Rewired is to help you create healthy habits for a lifetime. We don't want you to think of the next nine weeks as a temporary break from your normal routine. That's why the nutrition portion of this trainer is clean, simple, and straightforward. You'll have the tools and knowledge to ensure that your nutrition plan is satisfying, varied, and never a chore.
I'm not going to give you a list of foods that you can and can't eat, and I'm not going to put you on a ridiculously strict plan. I'm giving you the information you need to rewire your brain to make consistent good choices.
Follow these five steps to get fit for life!
Rewire What's Healthy
You probably already know that too many Americans eat too much crap. We cram fast food, sugary treats, and processed junk into our mouths without thinking about the effects on our bodies. We know this is unhealthy. What you may not know, however, is that many people don't actually know what healthy is.
Most Americans assume granola, bran muffins, diet soda, salad, premade smoothies, frozen yogurt, energy bars, multi-grain bread, and sugar-free desserts are part of a healthy diet. In actuality, this couldn't be more untrue.
True healthy eating is built on a diet of whole, unprocessed foods. The foundation of each meal should be natural sources of the three main macronutrients: protein, carbs, and fat.
Simply nailing this piece of the puzzle and clearing out processed and artificially "enhanced" foods from your diet will make a big impact on your physique. You don't even have to count calories at this stage. Just nail what you eat and you'll be on the right path.
If you want to take things a step further, you can break down how much of each macronutrient you eat. I like to stick with the 40/40/20 ratio, which means that roughly 40 percent of my calories come from protein, 40 from carbs, and 20 from fat. I may not cleave to this ratio every single day, but it helps me assign importance to specific types of food.
Here's an example of what I eat during a typical day:
BPI Whey-HD 1 scoop
Grilled Chicken Breast 1
Brown Rice 1/2 cup
Steamed Green Beans
BPI 1.MR Vortex 1 scoop
BPI Blox 1 scoop
Grilled Swai (White Asian Catfish)
Brown Rice 1/2 cup
Vegetables Small Portion
You'll notice this isn't a "competition" diet in which I'm severely limiting my calories. You'll also notice that my diet, aside from the supplementation, consists of whole, natural foods. I don't have to count calories or crave unhealthy food. I'm fully satisfied all day and I know that I put good fuel into my body. When I want to dial-in my physique, I reduce portion sizes and let my training take care of the rest.
I should also note that I eat lunch at a restaurant nearly every day. I don't pack Tupperware or drag my food around with me everywhere I go. I simply control what I eat by ordering off the menu. Most restaurants are more than happy to prepare something simple off the typical menu. Remember, you're paying for it, so don't be afraid to ask.
Follow the 90/10 Method
An important aspect of the Rewired nutrition plan is the 90/10 rule. It's easy to remember: 90 percent of what you eat should be clean, healthy, whole foods; 10 percent of your diet can be snacks or treats.
I like to have small cheat meals throughout the week instead of one massive cheat per week. I make sure to eat a few treats so I don't build up huge cravings in my head. If you think about how good your cheat meal is going to taste for an entire week, you're going to have a hard time controlling yourself when that day rolls around.
All too often, a weekly cheat meal can turn into an all-out binge fest. When I break up my 10 percent of free calories into several small treats throughout the week, I never get crazy cravings and I put some extra fats and carbs in my diet to keep my metabolism stimulated. These small amounts of fuel also go toward my workouts.
With this method, I never feel deprived and I can enjoy my life. If my family wants to go have frozen yogurt on a Saturday night, I'll go and have a small cup. If my wife wants to go out to dinner on Friday night, I can have small portions of delicious side dishes. A little self control goes a long way, and it makes fitness sustainable for life.
Sticking to a method like this will help you lose fat and gain muscle. No, you're not going to make insane changes in 12 weeks, but that's not the purpose of this program. I don't want you to kill yourself for a few months, look great for a photo, and then let it all crumble because your diet isn't sustainable.
Maintaining this plan year-round is an absolutely crucial aspect of building your best body and, more importantly, keeping it that way. It might be slower, but it's a hell of a lot better in the long run.
Eat Frequent Meals
Everyone has a different philosophy or approach when it comes to meal frequency. Some people prefer large, infrequent meals, while others swear by frequent feedings. I fall into the latter camp.
I like to spread my nutrition throughout the day across multiple meals to keep hunger at bay, optimize protein synthesis, and consume a sufficient amount of food for growth.
I eat more calories in a day than many people my size and weight because I eat small portions every few hours. This approach helps me fuel my workouts, maximize recovery, and prevent possible cravings.
Having a schedule also helps me eat the right foods consistently, which is crucial to staving off a massive before-bed ice cream binge.
Nail Your Post-Workout Nutrition
I want to make a special note about post-workout nutrition. I won't go deep into the science, but I want you to know that the two meals you eat after your workout are critical. Immediately after I train, I drink about 30 grams of whey protein powder. Whey protein is highly bio-available and digests quickly so your body can rapidly use the amino acids to repair and build muscle.
About 15 minutes after my protein shake, I drink a regular 32-ounce Gatorade. This is the one time of the day that those sugars will actually help you. You need immediate, fast-acting carbohydrates during this window because they help replenish glycogen levels and restore energy.
That sugar also helps kick up your insulin levels. At the right times, insulin can be extremely anabolic and help inhibit protein breakdown.
Master Your Mind
There's definitely a mental aspect to eating healthy. Remember to maintain some perspective. There are a billion people in the world who would love to eat just a fraction of what you eat in one meal. Don't complain about another chicken breast when many people across the world would love to eat something that nutritious.
At the end of the day, there's no reason to be a baby about your nutrition! By putting whole, healthy food into your body, you're going to live a longer, healthier life. You'll also make consistent, positive changes to your physique without having to drastically reduce your calories or deprive yourself. What could be better than that?
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