my diet right now (newer changes)

  Hi {NAME}, Every once in a while I like to share what my diet looks like. You’ve known me for a little while, so you know that one of my main keys is to rotate things up every 8-12 weeks. If anything, just for mental sustainability with any dietary pattern. But I also find a couple other benefits: - Nutrient Rotation: I get to get a different influx of nutrients which each new phase I introduce and not too much fixation on one. - I get to identify which particular foods make me feel better/worse - I can periodize based on goals This particular protocol is more of a bodyfat reducing/maintenance plan. It’s a slight deficit to induce some fat loss, but is really focused on only having one meal per day be a higher carb meal, the rest is controlling the insulin spike quite significantly. I do think controlling for insulin plays a significant role, so I never want to discount that. Upon Waking: 50-75mg Yerba Matte (will rotate out with Green Tea, but currently on a YM kick) Workout in a fasted state 5 days out of the week, 1 day out of the week I will fuel before hand NOT because it helps my performance but because I don’t want to lose carb tolerance. Post Workout (about 1 hour post) - 1 Scoop Whey Protein (mixed with FairLife reduced sugar milk) - 3 Whole Eggs - [3-4 Links Maui Nui Venison Lean Breakfast Sausage]( (this stuff is really amazing, its insanely lean, so consequently very low calorie and high protein, plus very high quality axis deer) [Heres a Discount Link for you to try it:]( About 2 Hours later, I Have my largest meal which is about 100g protein, 80g carbs, and less than 20g fat: - 10oz Lean Ground Beef or Lately Ground Maui Nui Venison (Venison a bit leaner) - 1 Cup Cottage Cheese Melted into the Beef/Venison - 8oz Purple Sweet Potato - 2 Tbsp Honey on Sweet Potato - 2 Slices Carbonaut High Fiber Bread (high psyllium) - 1 Tbsp Olive Oil or ½ Medium Avocado - 6-8 Stalks Asparagus About 3 hours later, I will optionally have a snack, and it’s usually one of the following: - [2x Meat Stick (Maui Nui Venison has a great meat stick option as well)]( - 6oz Greek Yogurt - 1 Scoop Whey Protein Plus one of the following fat choices - 1oz Macadamia Nuts - 2 Slices Swiss or Gruyere Cheese - ½ Avocado Dinner Time This is a lower calorie meal and is usually about 3 hours before bedtime - Opt usually for 8-10oz a lighter white fish like cod, sea bass, or halibut - Unlimited Amount of Cruciferous Veggies (i.e. broccoli, bok choy, cauliflower) - 3 Tbsp Olive Oil - 2 Siete Tortillas (make fish tacos) *Note you can also sub for white meat chicken instead of the fish with this option Right After dinner I will usually have a couple of Smart Sweets Allulose Sweetened Gummies or an RxSugar Allulose Sweetened Brownie Mix or One of their Swealthy Snacks (like a twix bar). As you can see, the emphasis here is on higher quality protein, not so much on total calories. Sometimes my calories will be a little higher, sometimes a little bit less. I would say about 2-3 days out of the week I delay breakfast until about 1pm and will even "skip" the lunch on those days and keep the carbs simply out of the equation. I encourage you to take this template and massage it how you need to. The emphasis should be on the QUALITY vs the quantity in this case. Hence the use of one of the [leanest sources of red-meat on the planet (Maui Nui Venison) - Get a 10%Discount here.]( As always, see you tomorrow, Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States