The GENTLEMAN's Diet
After 30 years old, your metabolism start slowing down and it will become harder to lose weight and build lean and natural muscles.
I know exactly what you need to do in your workout program and what you need to get in your fridge to boost your metabolism!
1 - Breakfast
2 - Lunch & Dinner
3 - Snacks
4 - Drinks
5 - Before the workout
6 - Natural Supplements
7 - Stay away from...
8 - Special diets to experiment
1 - Breakfast
-Oatmeal
-Banana, lemon, apple
-Yogurt (Greek yogurts, probiotics)
-Almond milk (better than cow milk because theres no antibiotics)
-Natural Peanut or Almond Butter
-Honey
-Berries
-Protein shake with greens
-Eggs
-Dry fruits and nuts (to help focus - good for the brain)
-SUPER COFFEE (Suniva) Caffeine & Protein drink
2 - Lunch & dinner
-Steak
-Sweet potatoes
-Broccoli
-Chicken (white meat is better than red meat for your health)
-Brown rice
-Spinach
-Fish (tuna/salmon)
-Avocado
-Noodles (to have energy to train)
-Eggs (white eggs more specifically)
-Cranberry juice (to help kidney and bladder)
-Tomatoes
-Salad lettuce, olive oil
-Lemon, banana, apple
-Beans and lentils
-Cook your meat in olive oil, butter, or coconut oil
-Steamed vegetables to preserve their nutrients
Try not to eat meat at night because it takes a long time to digest and might prevent you from falling asleep. For example, it takes up to 5h to digest pork.
3 - Snacks
-Dry fruits and nuts
-Protein bar
-Banana
-Yogurt
4 - Drink
-Water Water Water!!! It is the number 1 and best liquid to put in your body.
-Coffee with limited sugar.
-Green tea (contains antioxidant)
-Alcohol limit at 2-3 drinks a week, not more! Alcohol is often the reason why some of my clients don’t lean out as fast as they should. Beer is the worst because it contains estrogens.
5 - Before the workout
-Half a banana
-Pre workout
-Cereal bar
Nothing that would make your stomach full because you don’t want to enter digestion during your workout or you won’t be able to achieve anything
6 - Supplements
Look for the USDA logo
-Electrolytes powder or capsules (to have energy during the workout)
-Gatorade & Powerade, perfect to recover the energy during your workout. Don’t have too much of it because of the sugar.
-Whey protein
-Fish oil for your joints
-Spirulina
-Vitamin C & D
-Omega 3
-Moringa
7 - Stay away from:
-Sugar
-Sodas
-Diet sodas
-Alcohol
-Beers
-Processed food
-Food that doesn't perish
-Sauce in your meal
-Candies
-Pizza
-Burgers
-Fried food
-Ice cream
-Unhealthy snacks
Diets to try for at least 1 week to identify which one is made for your body type, metabolism, and goals.
-Intermittent fasting, 1 or 2 times a week, don’t eat from 10pm to 5-6pm the next day. Only drink water and coffee.
-Ketogenic diet
-No carbs diet (no bread, noodles, rice, potatoes)
-High protein and high quantity (For skinny guys 120-140 lbs)
-Paleo Diet, eating like a caveman
-Non dairy & Gluten free diet
-Small meals diet to reduce the size of your guts (For guys with pregnant belly)
Example: If you eat 3 times a day, try to eat 5 times, but only 2/3 of what you usually eat for each meal. Doing so, you won’t ever expand your guts and your stomach and intestine will start shrinking.
Alex Folacci
(347) 720-5740
alex.folacci@gmail.com