Sports : Fitness & Diet
Hey guys, many of you reached out to me after seeing my last photos and wanting me to help them. I can certainly give you a few tips here but you have to keep in mind that everybody is different. Our percentage of fat is different, our age, our genetics, our height, weight, metabolism etc … So what applies for me doesn’t applies directly for you but It can guide you.
First of all, last fall, I started my “bulk” phase, where I had to eat lot’s of good food in order to gain good muscle mass. By good food I don’t mean yummy food, but food that is good for your body. Basmati rice, sweet potatoes, lot’s of green veggies, coconut oil, small fruits, chicken, horse, extra lean beef, turkey, olive oil, spinash, etc. I was eating close to 4200 calories a day, divided in 7-8 meals. Since it was winter I didn’t mind accumulating a little bit of fat, because in Canada’s cold season, I always wear sweaters and long pants. A little bit before spring, I started my summer diet. A diet because I like to look lean in a swimsuit and also because I have few contracts booked in NYC as a fitness model (underwear) and also few shoots with great photographers that I always dreamed of working with. Some of you said that I was very shallow because I paid too much attention to my body but my body generates part of my pay check, so yes, I have to be careful. Now, for my summer diet, I had to cut carbs in half (rice, sweet potato, fruits) while raising my good fats (avocado, almonds/nuts, coconut oil etc) to reach a certain caloric intake. Keep in mind that good fats also help you lose weight. I use carbs only as a tool to reach my caloric intake. So mainly I calculate my protein and fats and then the carbs will help me reach the numbers in order to gain or lose weight.
My summer diet consists of eating this:
(cook all your meat with coco oil, I take unflavored coz I hate the taste of coco, olive oil when cooked is a BAD fat)
Meal 1: 200g red meat, 20 almonds, 1 cup of berries.
meal 2: 60g of lactose free 4% fat cheese, 20 nuts, 1 cup of veggies, 1 green tea
Meal 3: 220g of white fish, 120 g Basmati rice, 2 cups of green veggies, half avocado.
Meal 4: Shake: 1 scoop of protein, 2 big spoons of chia seeds, 10 nuts, 1 cup of berries.
Meal 5: 175g of chicken, 120 g Basmati rice, 2 cups of green veggies.
Meal 6: 1 cup of rice puffs cereals, half spoon of cinnamon, 1 scoop of protein
Post Workout shake: 2 scoops protein, 500ml of coco water and 1 big spoon of maple syrup.
Again, this is MY diet based on my weight, height, age, activity level, metabolism, fat %, etc etc… So don’t think that if you eat this you will be fit like me. But it can certainly guide you. As you can see there are no dairy products, no gluten (bread, pastas) not much fruits, just the good ones (anti-oxydants), no chips and coca cola, no sugar (except organic maple syrup after my workout). That’s my philosophy; organic, natural, healthy… Organic because I don’t want chemicals in my body and for the slightly higher price tag, my food ALWAYS taste better when organic. Try to eat organic strawberries vs regular strawberries for example, it’s day and night. I also shop for my food. Sometimes if my organic brocoli is 6$, I won’t buy it. but will eat more celery that week for example. When my brocoli is on sale, I’ll buy lot’s and all my recipes and salads will have brocoli in it. Same with coco water, sometimes 1L is $6, when on sale at $2.99, I buy 10. You need to be wise, because organic full priced food is usually more expensive.
If you want (I offer this service to friends and family members), I could create a special diet and exercise plan just for you, but I need to charge you for that, because it takes time and I need to calculate and I can’t do that for free for all 8 million members of A4A. Simply send me a email with age, height, weight, goals, how often you exercise weekly, allergies etc, and I will help you. Send me a email at (blog at adam4adam dot com). I can accept credit card and check.
Hope my post helped you guys to be on the right track with your diet. I’ll try to post regularly about food and fitness if you want. Would you like that?