Blog Nutrition

My Current Diet (Full Eating Plan)

I’m never one to give anyone a completely overhauled diet plan, especially when I barely know their habits, likes, or dislikes. Lifestyle can dictate a ton when it comes to fitness, health, building muscle, losing fat, and any other life-improving action.

I like to instead look at what someone is doing and give suggestions. Here, I’m going to layout my current eating habits. This is just a current snapshot of what I’m currently doing to build muscle at 45 and slightly lose some body fat and stay healthy.

It’s not perfect and may evolve over time, but it’s a good look at how I’ve tried to remain practical and realistic. No pounds and pounds of beef here or perfectly curated photos of my meals for social media, just real-world eating for us regular folk.

Amounts are approximate and I’ve also included some notes at the end to explain myself.

Meal 1 (breakfast)

1/2 cup of organic oatmeal (quick oats) mixed with 2 tablespoons of natural peanut butter and cinnamon

1 serving of low sugar Greek yogurt

Coffee with sugar-free creamer

Meal 2 (lunch)

Turkey sandwich with low fat cheese slices

Piece of fruit or bowl of strawberries


2 whole eggs and two additional egg whites with low fat cheese

2 whole wheat slices of bread with low sugar or sugar free jelly

Meal 3 (post workout)

Protein shake: 1 serving of veggie protein with greens in water

1 piece of fruit

Meal 4 (dinner)

A variety of meals. Usually fish, chicken, or lean beef with a veggie such as sweet potato, zucchini, mixed salad, and a starch such as rice or pasta.


  • Breakfast is by far my favorite meal. I wake up hungry and go straight into making it. I also get up early on purpose so I don’t have to run out the door and do the grab n’ go. I like to make my breakfast, sit and enjoy it.
  • Midmorning (between meals 1 and 2) I may have a serving of mixed nuts to stave off hunger. This is important since I could easily cram my gullet with junk.
  • Lunch is another predictable meal like breakfast. I just choose from two options and I like it that way. Less thinking involved.
  • Post workout is about the only time I take sports supplements. Currently, I’m trying out veggie protein with greens and superfoods. I don’t get a ton of veggies in my diet yet so it’s a sneaky way of doing that.
  • Dinner has the most variety. We cook for the family, but ensure that we are getting in lean meats, low fat, and healthy carb sources. In the past I would have another predictable meal, but as a man with a family it’s nice to change this meal up. Plus, it’s a good time to bond.
  • If I’m still hungry at night (like after a hard lower body training day) I’ll snack on a bowl of low sugar cereal with skim milk), but not often.

Other things to keep in mind:

  • I drink a lot of water throughout the day.
  • I take vitamin C and vitamin D3 in the morning and a multivitamin at night just for insurance.
  • Lately, I’ve curtailed junk foods and cheat meals. Having a sweet tooth get’s me into too much trouble. Plus, my training will start to suffer for it.
  • For the most part I don’t think of food as pleasure, aside from the occasional weekend meal (take out usually).


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Blog Motivation Nutrition

How People Really Lose Weight: My Observations

I won’t even begin to mention the never-ending wormhole that is the subject of which diet is best and worst. Everyone has their own opinion about the countless plans, programs, and protocols so I’m not touching that gorilla. So if you’re dug in to your tribal diet corner refusing to budge even an inch then stop reading. If you’re open-minded the by all means read on.

I like to look at things from a practical standpoint with a keen eye on what works and what doesn’t in the real world. I like to communicate with others about how they did it – how they achieved their ultimate successes. I avoid the slick marketing, pyramid schemes, and “miracle diets.” I like to read and hear about actual testimonials instead of loosely strung theories and fabricated doctrines.

Here I want to distill down a few things I see as common threads among those who are successful. Here are a few of my observations.

Blog Nutrition

Nutrition Ideas For Stressful Times

During any stressful time it seems that nutrition goes out the window. Our minds get preoccupied in survival mode and we seek comfort, normalcy, and a fix to our current dilemma. That’s okay. Our lives will ebb and flow and it’s up to us how we react.

When my family’s house flooded in 2016 and we found ourselves stranded in our car in a supermarket parking lot for a night my six pack was the last thing on my mind. My brain was in survival mode. I was in overdrive trying to figure out where to go, how we were getting there, and if we had enough food.

Over time my mind settled. I ended up doing what everyone else was doing: eating snack/junk food at length. It was easy, available, and convenient. I got to a point where I knew I needed to get into a new routine. I thrive on routine so it was imperative to start soon. Below are a few pointers on what I implemented during that period and how you can too.

Blog Nutrition

How to Design a Simple, Effective Diet Plan

Most will admit that in order to design a simple diet plan the words lost, confused, and don’t know where to start come to mind. Many will claim they haven’t a clue and either initiate a long and tired search for the “secret” or they leave it to a hired professional, which can still be a gamble at times.

I truly believe we have the knowledge already. It’s 2019, not 1919. We have all the answers in that little computer in your pocket. I think the confusion and frustration set in when we try to make sense of it all. There’s a lot of information out there – too much. We just need a small dose of organization and a heavy load of common sense.

What I have here isn’t some brand new way of thinking (although it may seem new in the current sea of “gurus” touting too-good-to-be-true diets) it’s a simple reminder of how you can implement healthy eating habits in your daily life.

Blog Nutrition

Are Trendy Extreme Diets Worth It?

Every few months or so it seems there are brand new trendy diets circulating the atmosphere. They also all include an essential marketing component: extreme ideology. That is they contain some form of singular-minded solution to all your fat-loss dieting needs. Whether that’s eliminating a laundry list of foods or focusing on just one food category these “diets” are chock-full of nutritional flaws. I like to refer to them as elimination diets – their selling point is based on extreme subtraction.

Blog Motivation Nutrition

How You Should Feel While Dieting

How do you know if a fat loss diet is working? How do you know if you’re just spinning your wheels? Should you stick to your plan or shift gears? Oh the dieting woes. Hard to handle and unpredictable. When I was dieting for bodybuilding contests (sometimes I feel like I was on a diet for 10 years!) I became incredibly in-tune with my body. I knew the difference between needing actual nutrition and just wanting something to eat just to eat. So with many years of getting my body fat in the single digits I’ve come up with a few tactics to be aware of regarding how you should feel while dieting.

Blog Nutrition

My Favorite Supplements for More Lean Muscle

As someone who isn’t into supplements all that much (I prefer real food any day) some really do help me with recovery and performance. These are my favorite supplements for more lean muscle, energy, and overall recovery.

Since I still love to go to the gym and get in some intense sessions I know that I’ll need a little extra nutritional attention if I want to keep doing what I do. And I’m sure you’re in the same boat. The worst thing we can do is repeatedly hammer our bodies day-in and day-out without proper nutrition. Additionally, as we get older our system needs a little help to rebuild, get stronger, and improve on a daily, weekly, and monthly basis. Think long term.

Blog Nutrition

3 of My Best Pre-Workout Muscle Meals

Let’s get one thing straight: these pre-workout meal suggestions have nothing to do with pre-workout drinks. You know, those chemical experiments in a can? Who really knows what’s in them other than some underground, unregulated shady manufacturer bent on profit only. But that’s a whole other post.

These are tried and true pre-workout meals that fuel the hard work in the gym to come. Real food with names you recognize and can actually pronounce. I’ll say it briefly here without getting too much into the weeds: nothing is more beneficial to your muscle-building or fat-loss desires than real food. Period.