Recipe Ideas

If you don't know it yet, Nutrition is absolutely the most important part in any fitness program to achieve proper weight, energy, muscle size and definition and general well-being before and after your workout.  It is the start of a healthy future, one that cannot be ignored or taken lightly.  It must be part of your daily routine; you must follow a nutrition plan (not really a diet, but a new way of approaching food.)

My favorite Protein Supplements: In the morning, Isopure Zero Carb Protein Powder (by Nature 's Best, a bunch of delicious flavors). 
And during the day, Quest Bars (by QuestNutrition). Amazingly tasteful, very little -or no- saturated fat,  and low calories.

And these are the eating recommendations
- My Food Commandments!

  • Six meals per day: breakfast - snack - lunch - snack - dinner - snack (we eat late dinners so I have two snacks between lunch and dinner, and none after that.)

  • Don't allow more than 3 hours to pass between meals.

  • When trying to figure out what to eat, start by thinking of getting your proteins first, then add your carbs.  Proteins are vital for muscle development and nourishment.

  • You must have at least one serving of protein per meal.

  • Whatever you eat, it must be considered a meal.   A lonely piece of bread is not, for example.

  • Eliminate refined sugars and sweets.  Yes, that candy bar you ate for lunch won't do it.

  • Eliminate drinks that make you use the bathroom a lot.  Coffee?  if you drink a cup then also have a cup of water.  Limit your alcohol for special occasions.

  • Heavy starches should be  eaten by 3pm or so: breads, rice and pasta.

  • Same applies to dairy.

  • At the beginning of your fitness journey, eat your fruit before 1pm or so.  However, after a year doing this (and some 23 pounds later), I allowed myself to eat fruit whenever I wanted it. I still do this.  
    Oh, and if you want juice then get you a juicer.  Commercial juices are loaded with processed sugar.

  • Multivitamins?  Well, my own opinion is that if you eat correctly you should not need to supplement, but it is never a bad idea to do it just in case.

  • Watch those delicious salad dressings: they are often very fattening and packed with sugar!  You are better off using lemon and vinegar, or a small amount of olive oil and vinegar.

  • The best meal replacements (bars and shakes) are those with less sugar, or sugar free.

  • Finally, when buying deli meats always check the sodium first.  They are usually packed with salt.  Go with the Low-Sodium options or cook your meats at home and freeze them for later use.

Here is a handy table to simplify things a bit:

MEAL Times
What to eat?
7am Protein, Carb
9:30am Protein, Carb
12:30pm Protein, Carb
2:30pm Protein, Vegetable
5:30pm Protein, Vegetable
7pm Protein, Vegetable


Fish, Chicken, Lean Steaks, Lean Ham, Tuna, Salmon, Egg Whites, Protein Powder


(1 cup or less)
Steamed Brown Rice or Wild Rice, Whole Wheat Pasta, Oatmeal (not instant), Beans, Potato


Broccoli, Snow Peas, Peppers, Lettuce, Eggplant, String Beans, Spinach, Cucumbers, Carrots, Mushrooms etc.


(not canned or dried)
Green Apple, Grapefruit, Cantaloupe, Honeydew Melon, Blueberries, Raspberries, Strawberries etc.

Recipe Ideas