body by design

Everyone always wants to know what I ate throughout most of my original transformation. It has always been a difficult question. My diet was never stable enough and I didn’t do a great job of keep track. Like Tony Stark  working on Iron-Man’s flight systems, or Batman designing a new gadget for his utility belt, my diet has always be in flux. I read book after book and tinker with my nutrition daily. In a way I never knew if what I was doing was going to work till it did. These days I watch macros to achive results

That is why it has remained a well  guarded secret. Usually I laugh and jokingly say”Pizza Hut and Taco Bell” just to see the reaction.  However… for the fans of my blog I have  decided to reveal it all.  That said if you are serious about unlocking the secret I recommend the following books

“Primal Blue Print” By mark sission
“Abs Diet” by David Zinczenko
Body By Design” by Kris Gethin

so without further ado below are the Blue Prints of my design to take you from ordinary to extraordinary.

Image result for finish line carbs

CarbStart (Maintain Phase)
Meal 1 carb, protein
Meal 2 carb, protein
Meal 3 protein,veggies, carbs
Meal 4 veggies(salad) protein (optional) or shakeology
Meal 5 double protein, Veggies
Meal 6 shakeology

Here are the secrets to success
1. Keep the carbs complex and fibrous, with portion sizes around 1/2 cup
2. Keep proteins lean, with portion size around 4oz
3. Veggies are free food eat as many as you want
4. always adjust to your body, if oats don’t sit well with your stomach try a  small piece of fruit
5. your last meal should always be liquid based
6. Limit your dairy or cut it completely

Alternative Blue Prints

Image result for forge

Primal Forage (Cutting Phase)  
(2017 update)
This is Targeted at a 50% protein /30% Fats/ 20% carbs
meal1 Carb, protein
meal2 Veggies, protein
meal 3 fruit, nuts
meal 4 Salad or shakeology
meal 5 double protein, Veggies
meal 6 protein shake or shakeology

Image result for pasta running

PastaFinish (Building Phase)
meal1 shakeology
meal2 carb, protein
meal 3 protein,veggies, carb
meal 4  carb, protein
meal 5 double protein, carb, Veggies
meal 6 casein protein shake or mass gainer

Featured Image by: the-unko-lema
romall smith

11 thoughts on “Body By Design: My Diet Blueprint”

  1. Love the way you break this down simply. Carb, protein, veggie. Nothing complex and totally flexible makes it easy to understand. Nice!

  2. That’s a great outline of the stuff you ate to get to where you are now. It looks like you never had to be hungry either, just feed your body properly.

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