Did you know you the food you eat has life altering effects on your brain functionality, muscle building, strength and even endurance?
And it seems that the diets so called ‘fitness gurus’ recommend leave us feeling bloated and brain foggy… Or starving and powerless.
After having an unhealthy obsession with food for the past 5 years causing me to be fixated on testing all aspects of my diet, I’ve managed to make what I think is the best all round diet for people who want to function highly at work, feel full of energy and be explosive at the gym whilst also having the power to easily pack on muscle or lose weight with simple tweaks.
Where I’m At Right Now:
I tried heavy weight lifting, while consuming tons of lean meat and fish.
I tried trading carbs for fats.
And for the past year I’ve been a vegan.
The best I’ve ever felt is right now…
…With a plant-based diet, who takes some non vegetarian supplements and uses only body weight with a Calisthenics workout program (this exact one).
What My Calisthenics Diet Includes?
Down below are all the benefits backed up with real research done by various doctors and nutritional experts. Here’s the exact food I eat:
Where I Get My Ultra Healthy Fats:
Your brain runs and gets it’s power from healthy fats, so you should use a few of the below every morning before you start your day:
- Walnuts, Almonds or Cashew (All none salted)
- Coconut Oil (or even better MCT OIL)
- Extra Virgin Olive Oil
- High Quality Fish Oil or Deva Vegan Omega-3
Where I Get The Majority Proteins:
- Various Beans (White, Black, Kidney)
- Hemp Protein Supplement I Take – Best Vegan Protein I’ve Found
- Organic 100% Peanut Butter (Best I’ve Found)
- Various Nuts Listed Above
Where I Get My Carbs:
- Brown Rice
- A Brown Bread Packed With Seeds And Nuts
- Sweet Potatoes (Other Vegetables)
Food You Need To Have In Your Diet
Above is the base of my diet but there’s tons of spices, vegetables, fruits and other mineral high foods that are quite literally SUPER FOODS which I wanted to add.
- Turmeric (anti aging – brain and memory function – Immune system)
- Garlic (Immune system boosting)
- Ginger (Immune system and overall health)
- Green Tea (detoxes and purifies the body of bad toxins that give us brain fog and other horrible things – Gives us energy)
PS: Make sure you buy loose leaf green tea that’s high quality, I recently went to china and brought green tea directly from a green tea farm and wow does it make me feel amazing.
- Avocado (probably the greatest super food of all time)
- Nuts (almonds – walnuts – cashew)
- Lemons (give energy – help hydrate)
- Dark Chocolate 70% up (or you could cut the middle man and use 100% cocoa powder in your smoothies)
- Greens (Runner beans, spinach, kale)
- Coconut Oil
- Extra Virgin Olive Oil
- Blue/Black Berries And Cherries
You can and should mix as many of these into your diet as possible.
And remember moderation is the key.
MASSIVE TIP: Drinking small amounts of water constantly throughout the day will also make a giant change to the way you feel and respond .
Biggest Dieting Errors We Make
Now above is all the information you need to power your brain, body and muscles.
But here’s some of the mistakes I’ve made over the past few years that stopped me gaining muscle.
Not Getting Enough Protein
I used to get around 50 grams of protein per day and that’s just not enough.
I then went to 110 grams but was getting the majority from supplements (Not a great idea unless you enjoy stinking the house out all day every day).
Then I found a perfect balance… I get around 140 grams of protein per day, but try to get 55% from food and 45% from protein powder.
This has by far be the most optimal for me.
Not Eating Enough Food
This doesn’t apply to anyone, but if you’re trying to gain muscle (and not lose weight), usually the biggest issue is the mental block you have that doesn’t allow you to eat enough food.
Honestly muscles are made in the kitchen, I’m talking the 2 hours I spend training vs the 4 + hours I spend preparing food each week.
So get eating and try to have a routine like this:
Overeating At Meal Time
I used to ignore little and often and instead have a moderate breakfast, a MASSIVE lunch and an even bigger dinner.
Do you know what happened?
I’d spend the hours after lunch wanting to fall asleep and I’d feel bloated and heavy for most of the day.
What was happening?
I was overloading my body and sending it into heavy digestion mode making my energy levels drop and my strength crash due to the spike in my blood sugar level.
Eat small meals more often. This doesn’t mean your meals have to be kid sized, it just means don’t copy me and eat till your stomach is about to pop.
Over Eating Certain Foods
Even healthy foods have a limit to how much they can be eaten.
For example: Turmeric is one of the healthiest things known to man… But eat more than 1-2 grams a day and it’s all of a sudden not so healthy.
Same with green tea, 1 – 2 cups a day is amazing, drink any more and you’ll be overdoing it.
This goes for everything, whether it’s protein heavy foods, carbs, even fruit.
The real message is: Alternate your foods and protein sources and mix things up here and there.
Also if you find yourself getting a bad belly or having constant bad wind, it could be a sign that you overeating a certain food.
Google is your biggest friend for finding out quantity intake.
Daily Food Routine (For Ultra Smart Brain Function, Building Muscle And Having Tons Of Energy)
What Are The Exact Benefits To Using This Diet
Okay the biggest benefits to incorporating these foods into your diet are as follows:
- Anti ageing both your brain and your body.
- Helping your brain get the nutrition it needs (this helps your brain function, limiting headaches, lack of concentration and helping you work better).
- Help increase your life and reduce illnesses (this is down to the vegan aspect of the diet and cutting out bad fats and sugars).
- Helps you have high energy (once you eliminate the bad and replace them with good foods your body will feel like a high powered machine).
- Sleep improvement (Eating a healthy diet with lots of organic vegetables, fruits and foods helps balance out your hormone and chemical releases around your body which will improve sleep, brain function and irritability.)
Here’s some of the resources I used when studying this subject.
- Health effects of vegan diets– nutrition.org
- Studies on Tumric – umm.edu
- Benefits of Garlic – umm.edu
- Everything you need to know about green tea – umm.edu
- Scientists learn how what you eat affects your brain – newsroom.ucla.edu
- 10 Foods That Prevent Dementia & Alzheimer’s – mindbodygreen.com
I’ll be taking the time to add and change this post as my diet evolves. After visiting China for a month I feel that there’s a good chance I’ll be adding more teas and spices to my overall diet so stay tuned for that update.
I hope you have an amazing day and I’d love to hear what your optimal diet is so please leave it in the comments below.