Hi Gennaro,
I’m really interested to learn how to shop for healthy foods - there are Whole Foods Markets in Canada too. I’ve done competition diets but think there is a better way to shop for foods and stay as lean as possible year round. You’re amazingly lean. How do you maintain that? Steve Reeves was a great power walker too .
Please drop me line.
Regards,
Dustin
Dustin,
Thanks for your positive feedback. Competition diets are too strict I agree but the concept of adhering to 5-6 small consistent meals a day taken from the bodybuilding school of thought is what has kept me consistently lean over 20 years since winning the Mr. Australia. This will also work for you if you’re consistent and can incorporate enough cardio and resistance training in to your lifestyle program.
WholeFoods/Wholebody is an excellent place to shop and has everything you need. Here is an example of my nutrition program. Using this as a guideline will help you attain that lean look year round.
Breakfast 7am
1 cup of organic oatmeal or cream of buckwheat (1/3 cup) with 2 scoops of Whey Protein Concentrate (non bovine and or hormone free) mixed with 10 ounces of organic almond milk
Mid-Morning 10am
6 organic egg white scrambled or omelet (1 yolk) with 1 cup of cooked organic brown rice or brown rice cereal or 2 small slices of organic German 100% rye bread. Toast bread and top with 1/4 of organic avocado.
Lunch 1pm
Grilled or oven roasted turkey breast (6 ounces) or ground turkey breast burgers (no breadcrumbs) with a 6 ounce baked sweet potato and side of low sodium pure lentil soup (1 cup)
Mid-afternoon 4pm
Isopure zero carb protein shake or homemade shake (as above) with spring water and a tablespoon of organic almond butter
1 banana
Dinner 7pm
Lean organic lamb, chicken, beef or wild salmon (6 ounces) with one 16 ounce frozen bag of Wholefoods organic Asian stir fry steamed veggies.
Supper 10pm (optional - if up past midnight)
6-8 organic scrambled egg whites
* Drink 3 litres/quarts of water a day
* Supplement with L-Carnitine liquid, L-Glutamine and a Multivitamin/mineral
* Eat fresh organic fruit between meals if hungry.
Let me know how you go with it mate!
Gennaro
