Egotistical, narcissistic, the Adonis complex or just pure awesomeness may come to mind when you think of someone naming a diet after him. Think of it more along the lines of I want a mountain named after me, but that’s not happening; so the next best thing is dubbing a diet after me! RELAX, SMILE, I am only kidding. I have adopted the following eating habits into my lifestyle; however, people are obsessed with the word diet. So the following eating program is based on what I consume and in no shape or form am I telling you to do this. Registered Dieticians should be consulted when it comes to nutrition. On that note, if you want to be awesome, follow this program.
THE CHRIS DIET:
7 am: Wake up (guess I am getting old, I cannot sleep in anymore and this is with NO ALARM, BOO)!
7:15 am: 2 slices of whole wheat bread with 2 tbs of all natural peanut butter (30g of whole wheat carbs).
Workout 8-930 am
9:30 am: Greens First & Dream Protein Shake with 1 tbs of natural honey (from your LOCAL farmers market; store bought honey has a lot of pesticides and chemicals).
10 am: 1 cup of oatmeal with 1/3 cup of trail mix and 1 tbs of flaxseed.
11:30 am: 2 servings of Chris’s stir fry aka MUSH (lean chicken, brussel sprouts, mushrooms, yams, onions, red & orange bell peppers).
1 pm: 1 apple and Quest Bar (click here for best protein bar on the market)
3 pm: half a pineapple and 2 hard boil eggs.
5 pm: Mixed green salad with Chris’s famous turkey meatballs (home made with onions and lean ground turkey) NO SALAD DRESSSING.
7 pm: 2 servings of Chris’ Stir Fry.
9 pm: Half a pineapple 2 hard boil eggs (Ideally its best to avoid any carbs before bed. They will spike your insulin levels resulting in fat storage during sleep; we don’t want that. I am just a sucker for my pineapple!)
11:30 pm: Put on my Big Bird jammies , talk to God and in bed
I consume 1 gallon of water every day and if my energy level is diminished or I really need to eat, I will have another quest bar, more eggs and/or another Greens First shake. I consume this fairly consistently. I will usually add raw red bell peppers, mango’s, spinach and my famous turkey meatballs; seriously delicious!!!!! I consume between 3,500 and 4,500 kcals per day depending on my activity factor. You will need to calculate your BMR to determine how many kcals you need to be consuming for your desired goals. Stop on by Show Up Fitness and I will have David, my head trainer take real good care of you!
Nutrition is a lot like exercise; it is very straight forward and simple to follow. If you want to live a longer, healthier life, exercise 3-4 times a week for 60 minutes. Combine strength and cardiovascular training along with some stretching. Try to hit all your 7 main muscle groups (legs, chest, back, shoulders, biceps, triceps and core). And then, BAMBOOZZAA – you will be healthier, have stronger bones, less stress and have more energy. The same goes with nutrition. Eat within an hour of waking up. Graze throughout the day and eat every 2-3 hours. Limit your simple carbs, fats and sugars (white breads and red meats). Drink 6-10 glasses of water/day. Eat 3 fruits and 3 vegetables. Do not eat 1-2 hours before you go to bed (if you have to, eat lean proteins). Now does that sound difficult? Ummm, 65% of overweight Americans should be saying YES because they do neither!
The method behind my madness
Eat like a prince in the morning and a pauper at night; aka more in the morning and less at night. I try to have 5 fruits AND veggies a day. Most importantly, I only consume my carbs from grains before 12pm (oatmeal and toast.) After 12, ALL of my carbs come from fruits and veggies. Ever since I gave up coffee two months ago, Greens First has become my savior (read my article). I realize that this program is very unrealistic for the average person. I teach personal trainers and own a personal training business; therefore I need to practice what I preach. For you, begin with simple steps. Take out the processed foods (chips, soda, white breads and pastas). Add more fruits, veggies and water. Try to consume some protein, carbs and fats during each meal; try to eat the colors of the rainbow (gummy warms do not count). Carry snacks around so you can avoid low blood sugar swings such as apples, bananas, red bell peppers, trail mix and hard boil eggs. Most importantly, do not get down on yourself if you have a cheat day or meal. If I were to put my weekend drinking binges on here, WOW, you guys would hate me! I work EXTREMELY hard during the week so I can play even harder on the weekends! It can be done and I know you can do it! I am your number one fan! Hang in there; send in any questions! Keep smiling, listen to Jerrod Niemann’s country song shinin’ on me, surprise your significant other with some beautiful flowers, and SHAKE AND BAKE!!!