Sunday, March 28, 2010

Basic Nutrition Guidelines

I'm going to put some things out there, it's up to you to follow or not. Freedom of choice and self expression is a wonderful thing. First of all, throw out all the crap in your kitchen. If its not crap, good for you, eat it. Secondly, don't buy any more crap, that's it. Simple stuff, really.

In no particular order, avoid and eliminate the following as best you can...

-Food made with refined flour and corn products, such as bread, cookies, crackers, pasta, chips, cereal, cakes

-High fructose corn syrup, almost any drink other than water, salad dressings, ketchup, this crap is in so many items, watch closely

-Trans fats, margarine, vegetable oil, yes, that means Velveeta

-Artificial sweeteners, essentially anything that says sugar free or diet

-Commercial pasteurized dairy, as awesome as bovine growth hormone sounds, just say no. If you're not going to get down and drink it straight from the tit of a "clean cow", don't do it (figuratively speaking of course), avoid pasteurized milk, cream, yogurt, cottage cheese

-Commercial meat and fish, such as canned meat and fast food, eat grass fed and wild caught

-Soy, no more tofurkey burgers

-Sports and energy drinks, just drink water, and green tea sometimes

-Protein and energy bars, they are crap, yes, you hippie, even your Kashi bar

-Processed foods, prepackaged meals, instant anything, rice cakes, pop tarts

I know, I hate being told what I can't do also. So here's some things you should do. Eat 17 colors a day. This ensures you are getting a wide range of micronutrients. Don't get too literal here, just be sure to get a wide range of real food in you. Think nutrient dense and calorie light. Every meal should contain all the macronutrients to maximize your hormonal response. Eat a quality protein, fat, and carbohydrate source with every meal. Put the emphasis on quality and you won't have to worry much about the quantity. Obviously there is an optimal amount per individual based on needs, levels of abilities, and even time (pre and post workout). Eat a little extra carbs after you train hard, like a potato. Some good choices of proteins to consider are beef, chicken, turkey, fish, eggs, venison, and lamb. Good fats are olives and olive oil, coconut oil, avocados and a variety of nuts and seeds. Great carbs sources are green leafy vegetables like spinach, kale, broccoli, asparagus, collards and mustard greens. Vibrant berries are tremendous, such as blueberries, blackberries, raspberries, strawberries, cranberries and even cherries. Eat a wide variety of fruits and vegetables. Your higher carb foods will include sweet potatoes, brown and wild rice varieties, gluten free brown rice pasta, black, red and pinto beans, steel cut oats, raw honey and pure maple syrup. Use lots of fresh herbs and spices, such as basil, thyme, oregano, cilantro, cinnamon, cayenne, turmeric, curry, ground cloves, ginger, paprika, chili, parsley and pepper. I do recommend "cheating" as a strategy to optimize fat loss. Every 4-6 days have a meal or three with lots more carbs and fats than usual. It shakes the body up and keeps it primed to achieve the things we're after here. In this case, cheating is good and recommended, not only for our bodies, but our minds as well. Now I'm not recommending Taco Bell and Hardees all day, but utilizing this principle will enhance the desired effect.

A sample day meal plan:

1 teaspoon coconut oil
5 free range eggs
1/2 cup fresh salsa (tomatoes, red onion, cilantro, orange pepper, pineapple, black beans)
1/4-1/2 cup steel cut oats with a little honey and lots of cinnamon

Fresh berries
Non pasteurized cottage cheese with cinnamon
Raw almonds
mix all together if you want, I do

Curried grilled chicken
Bowl of spinach, garlic and onion, lemon juice, olive oil
Wild rice or sweet potato

Bell pepper
Brazil nuts

Salad with homemade Olive oil & vinegar dressing
Grilled fish, seasoned to taste
Lots of vegetables, no starch or high carb

A few ounces of turkey
Bite of DARK chocolate :)

Add lots of krill oil/fish oil to your routine if you're not already. A good rule of thumb is to start low, and keep adding a pill or so every now and then until your stool gets a little runny, then back off a bit and that is the right amount for you. Never mind the dosage recommendation on the bottle. This is just my opinion and I am not a doctor, so exercise free will when making decisions and don't blame anyone except yourself for your actions, as I didn't force you to do anything.

Take it as you want it, but this is a decent plan to follow. Post questions and comments below. I'm sure I neglected several key aspects, but it will all come out over time.


  1. Good shit, looking forward to future nutrion post.

  2. Hi matt,

    Love the blog and all your youtube vids. Was wondering if you could post your days food in photos, just to get an idea of portion size.

    All the best


  3. james,

    good idea, i thought about that as well. since I'm not a nutritionist, I didn't really think it was responsible, but I'm on it.


  4. matt,

    thanks for the reply and the breakfast photo.

    I just had one more question, are you adding in pre/post workout nutrition in on training days or are you follow the nutritional plan that you laid out 7 days a week?

    Thanks again,


  5. I'll write up something brief about pre/post workout nutrition very soon to elaborate on the subject, but again, its my really my area of expertise.