Selen Dar

Muscle-Building Workout and Diet


– [Kris] Hello friend, Kris here, from the
All Inclusive Life show, teaching you how to cultivate energy, restore balance and keep
the weight off. Today’s lesson is on the Food Formula Framework,
I gotta say that really slow because it’s a bit of a tongue twister. So what are we building here today? We’re building your diet, that’s right, your
diet, you’re gonna build your diet. Have you ever done this before? You said, enough’s enough, I gotta clean house
here, I gotta clean up my diet, I gotta start eating super good and super clean starting
Monday, which, by the way, is tomorrow in real time. So, if you’ve done that, what did you do next? Did you say, okay, I need a plan. And that’s a logical thing to do because,
you know, starting without a plan is planning to fail, essentially, so you’re on the right
path, but typically what people do afterwards is they go to other sources for that plan. They’ll go to Google and they’ll Google meal
plan, for example, or some sort of fad diet, or they’ll go to a dietician or they’ll go
to a trainer and all of these things are great, all of those resources will serve you, but
you need to participate in this as well. You need to actually get in there and start
planning your lifestyle, the fundamental part of your lifestyle, where we get most of our
energy, our physical and mental energy, from all this stuff on the counter here, your food,
your diet, it’s vital. I remember when I started planning my framework
for my diet and organizing my food, it was for bodybuilding. And that’s where I really learned this framework
that I’m gonna teach you here today, and ultimately we’re gonna build a meal plan for you here
today. And I wanna get right into it, so let’s start
breaking this down, it’s really a three step process. First of all, we need to find the food, we
need to find the food that’s gonna work for you. You know, based on your personal preferences,
and your likes and your dislikes have to be taken into account because, hey, you know,
this framework that we’re building, this meal plan, it’s gotta be built to last. It’s gotta be able to stand the test of time
because I don’t want you to get on another seven day, 30 day, or even a three month meal
plan. You know, when I was doing this for bodybuilding,
that’s the intent I had in mind, I had 13 or 16 week contest prep, and then I was back
on another diet. But what I’m doing now for myself and what
I want you to do for yourself, is actually build something here, then of course we’re
gonna renovate constantly, but build something that’s going to stand that test of time and
that more or less, when I speak to you in a year from now, you’re gonna say you know
what, Kris? That original meal plan that I started with,
it looks quite different now, but the backbone, the frame, is still the same. It’s still the same because it works. It works for you. So, step one, let’s find this food that’s
gonna work for you. The easiest way to do it is to break it into
what we call the four food groups. So let’s start off with food group number
one, and that is gonna be our veg and our fruit, our vegetables and our fruit. Now, we need this as a foundation, okay? So if we were to build a food pyramid, for
example, this is on the bottom level, and this is the firm ground that we can stand
on because without this stuff here, we’re gonna be missing all of the essential micronutrients,
we’ll talk about the macronutrients later, but it’s the micronutrients that we’re gonna
get from our fruit and from our vegetables. Yes, potatoes, a vegetable, I know it’s a
carb, too. That’s alright, we’ll talk about carbs later. Those are the macros that I was speaking about,
but this is that strong foundation that you need to build to get all those micronutrients
like the vitamins and the minerals and the phytochemicals and the fiber, so important. It’s something that has been a real big focus
for me. As I’m getting older I’m understanding just,
you know, we can actually use food for health. I don’t need to use it just for building muscles
anymore, my bodybuilding days, I’m retired now, so it’s really all about health. And I’m getting all my fiber, which, to me,
is the most important part of food when it comes to eating healthy, because our fiber
controls our blood sugar, it controls our digestive system, makes us regular so we can
eliminate waste. I can write you another book on fiber and
its benefits, so, again, we gotta build that strong base with fruits and vegetables, so
that’s the first food group. Moving on here, we’re gonna get into meats
and meat alternatives, so just put a big plus there, okay, and I’ll explain myself. So, all of your meats and all of your alternatives,
on a macro type of description, this is gonna be all of your proteins, but I think it’s
a little bit easier to call it meat and alternatives. It’s gonna be a cue for you when you’re out
there shopping and looking for food, you’re looking for meat and alternatives. And yes, it’s primarily protein that we’re
after when we’re trying to get enough of the foods from the meat and alternatives group,
and also things like eggs, chicken breasts, for example, these are sort of the obvious
things, and some more things from the sea, which I’m really focused on trying to get
at least two to three servings of fish, shrimp, shellfish, also your regular fish, these are
the things that we consider are meats and alternatives, and red meat, and pork is in
there too, and it’s actually a very large food group, and there’s free resources. If you’re just tuning in right now, I want
you to click the link there because you can actually get a full description of all of
these food groups that I’m talking about here, where basically they’re described and also
given examples, so this would be a really good resource for you. If you wanna click on that link, you can get
this whole package, actually, building your framework in food and getting a meal plan
out of it just by clicking on that link. So, let’s move on here, we’ve talked about
the meat and alternatives. The third group over here is the milk or dairy
and alternatives, but getting right into the dairy, you know, things like cheese for example,
or one of my favorite snacks here, Greek yogurt. By the way, it tastes amazing with Truvia,
which is a natural sweetener from the stevia plant, and a little bit of natural vanilla
extract. Mwah, amazing. And also, if you are taking supplements right
now, it’s something that I do still take because I’m supplementing to my already great diet
but there’s sort of those times where well it’s just not perfect. Life has happened and I’m in a rush, and maybe
I haven’t prepared my meals, and this is when I’m gonna need a supplement to add to an already
great diet, just to make sure that I don’t fall off that day and maybe miss a meal, and
all of those things that are bound to happen because life happens, you know how it is. So that would be another dairy alternative,
and of course all the milk products in general go into that bucket or that basket. Now, let’s move on here to the next food group
and that is going to be our fats and oils okay And our fats and oils are gonna be things
like olive oil, they’re gonna be things like our dressings, our butters, all of these are
in limited quantities, part of our diet. You probably heard of healthy fats as something
that you wanna include in your diet. Omega-6s and especially the Omega-3s, and
those are mainly coming from fish, and we need a balance of all of those, and always
trying to get the lowest amount of saturated fat, and always trying to avoid the trans
fats that are coming from the hydronated type of oils that’ve been modified, but there is
room for fats and oils in this framework here, in this formula, and I do want you to keep
adding them, because they make food taste great. They give it texture and taste actually, so
knowing that we’re building this to last, and I want you to keep enjoying it, because
the minute that you don’t enjoy it is the minute that you’re not gonna do it anymore. We’re human beings, and we’re wired for pleasure. We truly are, and of course, we have to mitigate
that because we always can’t be in a state of pleasure. That’s gonna get us into a lot of trouble,
especially with food, so I want you to always consider that there has to be an inclusivity
of it. My book, I wrote that, about inclusivity,
and it’s called the All Inclusive Diet. It’s always about trying to moderate, mitigate
all the different foods so that we have enough diversity, so that we just don’t get bored,
because when we get bored, we get ourselves into trouble, if you know what I mean. So, moving on here, got another food group. Last but not least, the grains. Okay. So, here’s an interesting food group because
the grains are also our carbohydrates, which have been getting a really crappy rap lately. And they don’t deserve it, because they’re
definitely the best source of energy for us, for our brain and also for our bodies and
they also contain a lot of fiber. What am I talking about, well, some taboo
foods these days anyways, one of which used to be my favorite food. This is pasta,yes it was. When my mother asked me what I wanted for
my birthday, for my birthday dinner when I used to have all my friends over, guess what
it was? Spaghetti. That’s all I wanted. So, yeah, maybe I’m switching spaghetti for
things like quinoa these days, but I still got a thing for pasta, and I always include
it occasionally, it’s not a banned food by any means. Some other grains would be your rices, brown
rice, wild rice, all the different varieties. That was the basmati rice, I got a thing for
that as well. Wow, it’s tasty, and also things like legumes,
and oats. Oats is sorta my staple breakfast that I always
have, and that’s something that I will be showing you how to work that in when we get
to the last step here, the framework. But this is basically all of the food groups,
and what I wanna do now is move onto the formula. So, we know the foods, we know how to describe
them, we know how to categorize them, so we really have all we need to go to the next
step, which is distribution, and allocation, and we’re talking about the formula. So, there is a basic formula that’s been out
there for a long time, which is what I use for myself and also for the clients that I
coach in the weight loss and wellness program. And it works really really well, and remember
that this formula is a base, it’s an idea, it’s a starting point for you, and modification
is always gonna be necessary. As we’re building this meal plan, you’re gonna
have to go in and do some renovations. It’s just like building a house, it really
is. We’re gonna build it with a strong foundation
and we’re gonna get the plans out. We’re gonna have a good formula. And afterwards, after that framework is done,
we might have to take a few boards off, and put them in different places, and build another
room, and this is sort of the analogy. I want you to think about this long-term process
of building and re-building this meal plan. I have to tell you, that I’ve been doing this
for a long time. I was 14 when I started getting interested
in bodybuilding and weight training and sports, and I haven’t stopped ever since. But one thing that has not been static, has
been the way that I eat. I am still changing my diet, some what is
this now, 25 or some odd years, I don’t even wanna know how many years it’s been since
I first started this, but I’ve been in the business now for more than 25 years and I’m
telling you, looking back, year to year, my diet is always changing. It’s always improving, it’s always evolving,
and so does yours, so we just need to get you started here, and that’s what we’re gonna
do. But first I need you to find out about servings
and how many servings of those food groups you’re going to need. Now, starting off with that first food group,
the veg and fruit food group, I want you to know that for me, being a man between 19 and
50, what’s recommended is 10 servings. Let me tell ya, how hard it is to get 10 servings. It’s actually eight to 10. Now, of course, I’m always shooting for 10,
and it’s not easy at all. It’s really challenging to eat that much fruit
and vegetables, ’cause what I try to do is I at least split it down the middle, okay,
50/50. Or, I try to get even more vegetables, maybe
a 60/40, or 70/30 type of ratio between vegetables and fruits, and the reason why I do that is
I know that there’s a lot less calories in vegetables, which is important to me because
I am managing my calories to a certain point. And the second thing is, I also know that
there typically is a lot more vitamins and minerals that I just can’t get from fruits,
so for me anyways, I see a lot more health benefit with vegetables, but I love fruit
too, and they’re very similar. That’s why they’re in the same bucket, they’re
in that same food group of vegetables and fruits, so by all means, you can figure that
out for yourself, but what you’re gonna have to really figure out is how to get, if you’re
a man, between eight and 10. If you’re a woman, it’s between seven and
eight, which is no easy task neither. Moving on here. So, we’ve got the second food group here,
which is meats and alternatives, the plus sign there. So, in this certain category, for myself,
I’m just gonna check my resources here. By the way, you can get these resources, if
you’re just tuning in right now, you can get them with the link that’s included with this
video and it’s a free download, so go ahead and get this resource, it’d be really helpful
for you, especially if you can do it right now actually. You can listen in and actually do it with
me, because we’re gonna frame it up very very soon. The quota target for me being a man between
19 and 50 for meat and alternatives is going to be two, two servings. So two servings over here of meat and alternatives,
so that’s gonna be your shellfish, your fish, your red meat, like beef and pork, it’s gonna
be also the alternatives. Eggs for example are gonna be in that basket. And moving on here. Let’s go to the next category, this is milk
or dairy, and alternatives, and I also need two servings. You’ll find that with women, females typically
are gonna have less. Typically they have less calories and they’re
gonna definitely have less servings for a lot of these categories and again, just download
that free resource there, and you can figure out exactly how many servings that you will
need if you’re not man 19 to 50 like myself. The fourth category here is going to be our
oils. And oils is anywhere from two to three tablespoons,
alright. So when we’re talking about serving sizes,
I wanna be clear that going to the vegetables and fruits. So a typical fruit, an apple or an orange,
these are going to be considered one serving, okay? Now, your vegetables are a little bit different. One serving would be considered half. If it’s a leafy based vegetable, like Romaine
lettuce, or spring mix for example, to any type of lettuce variety, it’s gonna be one
cup. Now, I don’t want you to freak out if you’re
thinking I’m asking you to measure all of this stuff, okay? If you want to, that’s great. Typically, all you need to do is measure it
once, and never measure it again, because then you’ve got an eyeball on it, you’ve got
a frame of reference you’ll remember, but another neat way of doing this, I’ll let you
know right now as we’re going through all these serving sizes, is just using your hand. So your hand is your best measurement tool,
and what I mean by that is this is one cup, it’s one fist, alright? And half a cup obviously, is half of a fist. A quarter cup is something that I can fit
in my palm. When we’re talking about ounces, and when
we’re talking about things like our meat and alternatives, chicken for example, or fish,
then we can use the palm of our hand. And this is gonna be two and a half ounces,
about the size of a deck of cards for example. For me, I typically take a little bit more
fish or chicken or protein or this meat and alternative food group, so I might take five
ounces, or I might take four ounces and that’s basically the length of your full palm, alright,
so the only thing that’s left is your measurements like tablespoons for example, and that’s really
easy as well because it’s your thumb. It doesn’t need to be complicated and this
is where people trip up. They have this expectation that they need
to be perfect. I’m telling you my friend, you’re not perfect,
and neither am I, you don’t need to be perfect, this is not finite math, it’s ballpark math,
that’s all it is. And you can do a ballpark just by using your
hand as a measuring tool, and it will work if it’s consistent, and that’s what we’re
building here is this long-term consistent plan, so it will all work out. If it’s a little bit more than your fist one
day and maybe it’s a little bit less than your fist the other day, it will all balance
out in the future, no worries about that. So, moving on here to the last food group,
what’ve we got here. Grains. Okay, for me, grains, I need eight servings
of grains, so the grains again are gonna be things like cereals, they’re gonna be things
like popcorn and crackers. These are your pastas, your rice, your kamuts,
your quinoas, your oats. These are all from the grain food group, and
they are gonna be necessary again to include in your diet for overall health, vitality,
and energy. Yes, there are diets that exclude this group
of grains. These are the carb-free diets. The carb-free diets that I’ve seen are not
sustainable, people only stick on them for a very short amount of time, where they get
what appears to be an incredible amount of results, which they all see fade away quite
quickly. Let’s talk about the framework, this is the
third and final step. We’re here, we’re gonna put it together without
any further ado. Let’s talk about meal number one, let’s talk
about what could be breakfast for example. So, knowing that I’ve got a formula that I
can work with, and I can modify as well, but let’s just try to go with the flow here and
see what happens. I’m gonna have a typical breakfast of let’s
say oats, I’m going to have my steel-cut oats, I’m gonna have let’s say a half of a cup,
okay, which is one serving, one of those eight servings that I need in the grain family. And I’m also going to have two eggs, okay,
and if you remember the eggs were part of the meat and alternatives and I needed two
of those servings and two eggs is one serving. And I’m also gonna have, let’s say an orange. You know that I need a whopping eight to 10
servings of vegetables and fruit and I’m going for it. So hey, I got my first fruit and my first
serving out of 10 right away first thing in the morning. Moving on to let’s say meal two over here. Now, meal two for me would be a snack, it
would be a mid-morning snack. You don’t have to include a snack, but what
I find is for steady blood sugar, for steady energy both physical and mental, I like to
eat every three to four hours, that’s just what works for me, it may or may not work
for you, but more importantly, we’re working the formula here, so at the end I’m gonna
put some totals and look at am I meeting those formula requirements or serving sizes, so
it might be a little bit easier to break it up throughout the day versus trying to get
it all into two meals or even three square meals a day. That would be my advice for you but something
you can work on. Meal number two for me is gonna be this snack
and let’s say, well, I’ve already put a plan together here, so I’m gonna work it. For this particular day, I’m going to have
yogurt, I’m going to have that Greek yogurt that I pulled out. This is gonna be my tomorrow, this is gonna
be my first day with this meal plan, so feel free to use some of the ideas and modify them
obviously based on your personal formula, based on your age and your gender. I’m also gonna have what I like to do is a
fruit and a veg tray. I make one of these every day, and it’s something
that you would see in a supermarket, but I just prepare it myself, and I try to get at
least maybe six or eight servings in that tray. I just spend about maybe five or 10 minutes
and cut up all the vegetables, cut up all the fruit and say, hey it’s there, it’s in
sight, I can see it, I can eat it, it’s basically it’s dummy-proof, because at the end of the
day, I need to have that tray emptied in order to meet my quota or my target for this fruit
and vegetable food category. So, that would be my meal two, that would
be my snack. Meal number three, we’re onto lunch, it’s
mid-day, I’m gonna have chicken, and I’m going to have what should I have with my chicken,
maybe some rice because it’s part of the grain food group okay. I’m gonna have let’s just say some wild rice. I’ll spend a little bit more time cooking
than I would have to with basmati rice. But yeah, it’s gonna be a lot more healthy
as well. So, chicken and rice and I am also going to
put some cooked vegetables with that. I like frozen vegetables. They’re picked when they’re ripe versus a
lot of the stuff that’s in the supermarket is coming from let’s say West Coast, and was
picked when it wasn’t ripe, so it just doesn’t have the nutritional value that it would have
if it was picked when it was ripe and flash frozen and then put into a bag and into my
chicken and rice melody over here, so I would suggest that that’s another great way for
me to get, well, I’ve got vegetables, I have let’s say one cup of vegetables, that’s two
servings if you recall right, so one fist I’m gonna get two servings of vegetables. It’s starting to add up now as you can see. My rice I’m gonna have half of a cup, actually
I’m gonna boost it to one cup, because I need eight grains by the end of the day or I’m
just gonna be hungry at the end of the day, and you don’t wanna see me hungry, that’s
a real bad thing. Chicken I’m gonna have two and a half ounces,
okay, I’m gonna go moderate with that. So we’re at mid-day now, let’s move on, we’re
gonna get into an afternoon snack, something that I really enjoy because like a lot of
people that’s when the energy starts to dip down, so I like to get into an afternoon snack,
that’s my pick-me-up. And for an afternoon snack, I’m gonna go for
my fruit and my vegetable tray again. Maybe by that point in time I will have devoured
it, I will have come very close or maybe even met my target for eight to 10 servings of
fruit and vegetables, so that’s typically what I start munching on in the afternoon. It’s a grazing kind of affair. If I’m at my desk, or if I’m working from
home, it’s always there, and I suggest that you start preparing that and keeping it in
sight, because if it’s in sight, then it’s not gonna be out of sight, it’s not gonna
be out of mind, it’s gonna get done by the end of the day. So, that would be an afternoon snack. Let’s move on to my dinner, okay. We’re already at meal five here, okay, dinner,
and I’m gonna have fish, and I’m gonna have quinoa. With that I’m gonna have one cup of quinoa,
I’m going to have, let’s say, four ounces of fish, four to six ounces probably, alright. And I’m also gonna have veg again with that,
and I’m also gonna put a drizzle of olive oil on that, or maybe a tablespoon of butter
for example. So I am gonna put a little bit more taste
to it, and I’m gonna do that with our fats and our oils, and there’s an allowance for
that within this formula, and if you recall it’s anywhere from two to three tablespoons. Now, if you wanna decrease the fat, I’ve done
that several times with different types of meal plans that I’ve built for myself. That’s fine and that just means eliminating
a lot of the salad dressings or the butters or the olive, or the canola oils. All of those kinds of things only in small
allowance for it anyways. Now, meal six, this is where things get interesting
for me, and you know me, I’m all about straight up honesty, transparency and the all-inclusive
life, which means that I am including some questionable foods. What am I talking about? Cereal for example, there’s added organic
sugar to this, this is not sugar-free. It was bought in the organic aisles but it
certainly has some questionable ingredients in it in regards to a lot of these are sweetened
with cane sugar. For example, it may be organic cane sugar,
it is still a high sugar type product, but it’s what I need after a long day. It does soothe me and I’m just like everybody
else and I need some soothing, I need some pleasure foods, and this is a pleasure food
that I can put down, so it works with me and I might have a cup, which basically equates
to one serving of or three quarter cups, my apologies, which equates to one serving in
the grain food group, okay. I’m also a big popcorn guy, natural popcorn. I’m also a big Mary’s or any other type of
crunchy organic cracker. These are the things that I like to graze
on in the evening that do have a little bit more taste, do have a little bit more texture
to them and it makes me feel great at the end of the day as long as I don’t overdo it
because you know what happens, you wake up with a food hangover and that’s just like
any other hangover that you might have, it’s nasty, you don’t wanna go there. So this is the framework, this is the framework
for me. If you get your free download here, the resources,
you’ll get your own framework hopefully started right away because it’s gonna give you all
the information that you need to get started with the formula and also lots of options
with your foods so you can start spec’ing things out and you know what you like and
you know what you don’t like and maybe there’s some things that you’re not sure about, so
you can bring those things into your diet going forward and keep remodeling, and keep
building this meal plan, that’s what I want you to do, my friend. That is a wrap for tonight, thanks so much
for being here. Again, get your free download. It’ll be up for a little while, and start
next week. Monday is a new day, I’d love to see a new
plan, and eventually, if this is what you want to do, I want to see a new and improved
you, and hey, we are what we eat, it is vital, it is our vitality, so we need to focus on
it, and we need to start building within in, and that’s what today’s lesson was all about. Until the next time, my friend, inspire to
aspire.

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