My Story

FAT FREE lIVING FOR 10 YEARS + 8 Years of successful marriage!

Sorry, I don’t have 6 pack abs to show you because I never tried to get poster boy abs. I’m showing you what I got. Getting six pack was never my intention. After fathering 3 beautiful kids in 8 years, I prefer spending lot of time with them than working out.

See my before & after picture. Tom’s advice on lifestyle change really works. I’m the living example. I’m leaner, sexier, healthy and ofcourse, have good libido @ 40!

It’s not that difficult to adjust your lifestyle once you have seen the result. I have made lots of adjustment to my diet and workout routine based on my taste and schedule.

There are many different diet strategies you could try in an attempt to gain muscle and burn fat, and many of them work.

So how do you know which one will be best for you?

The answer is you don’t until you test them.

The basic’s of nutrition for muscle gain and fat loss are relatively simple and straight forward:

  1. For muscle building, you need to get enough protein and calories to allow the muscles to grow in response to weight training stimulus.
  2. For fat loss, you need to create some degree of a caloric deficit to force your body to dip into body-fat stores to make up the calorie deficit.

These two points sound like complete opposite but they are not. You can actually build muscle AND burn fat at the same time. However each will move slower than if you were trying to do either on its own.

That is the bare bones basics. After that you can choose to experiment with different types of foods, and different eating patterns. Some people enjoy eating 3-5 times per day, other people do just fine eating 2 times per day.

Some people eat lots of starchy carbs, pasta, breads, noodles, rice etc, other people eat more vegetables and fruit and don’t have as many starchy carbs.

The point is that you can get into shape eating just about any mix of foods you like as long as you’ve got the two basics points I listed above covered. You will eventually arrive at eating pattern that suits your lifestyle and body.

My pattern is to keep things relatively light throughout the week and I then I eat a bit more on the weekends.

During the week, I’ll have a couple coffee’s during the day and maybe a bagel or a salad, some days I just fast during the day and only eat at dinner. I rarely have a large lunch and I almost never have any sort of structured ‘breakfast’. It’s usually a coffee, or a coffee and a bagel, sometimes oatmeal. Nothing fancy.

I consume the bulk of my calories at the end of the day in one larger meal after my workout (which is at about 5-6pm).

On weekends, it’s a bit looser and I’ll likely have a bit more to eat during the day and maybe a bit more calories at dinner if I happen to be going out socially.

There isn’t any pattern or philosophy that I follow as far as what exact foods I eat. It’s just whatever I feel like that day.

The only thing I’m aware of is my total calories, protein, and how my measurements are doing. If I feel like I’m getting a bit soft around the waist I start cutting back on total food volume.

If I’m feeling totally lackluster and without energy for my workouts then perhaps I need to get more sleep and maybe eat a bit more.

And that’s it. This is what works for me, and you need to find a pattern that works for you.

Don’t get caught up thinking there is one perfect way to eat, because there isn’t.

There is just the way that works for you. It’s your job to find out what that is and then stick with it.