“Keep Moving Forward, Forge Your Own Path.”

~ Jarick X. Horne

*Eat clean and healthy.

Diet

Eliminate/limit man-made processed foods.  Focus on eating clean, whole and natural foods such as fruits, vegetables, lean meats, legumes, whole grains, dairy products, and nuts/seeds. 

Food Groups

Water

Whole Grains (Complex Carbs – Starches)  | Vegetables (Complex Carbs – Fibers) 

Fruits/Honey (Natural Sugars)  

Meats/Eggs/Dairy (Animal based Protein) | Nuts/Seeds/Legumes (Plant based Protein) 

Healthy Oils/Butter (Healthy Fats, Questionable Fats, NO Trans Fats!) | Sweets (Unnatural Sugars)

Macronutrients

Carbohydrates (4 calories per gram)

Simple (15%)

Natural Sugars 

Unnatural/Processed/Refined Sugars 

Complex (85%)

Fibers 

Starches 

Protein (4 calories per gram)

Sourced from animals (75%) or (25%)

Sourced from plants (25%) or (75%)

Fats (9 calories per gram)

Healthy = Monounsaturated and Polyunsaturated (90%)

Questionable = Saturated (10%)

Dangerous = Trans (0%)

“Free” Foods

Foods that are lower on the glycemic index can be considered free foods as they have a much less negative impact of progress than foods high on the glycemic index. Refer to an official glycemic index reference guide to get a list of foods that fall on the lowest end of the GI. It’s definitely worth noting that all foods on the lower end of the glycemic index aren’t free but most are though. It’s like shopping for something to eat off the “low GI store” 

Macros vs. Calories

Prioritize macros (the types of foods you eat) over calories (how much food you eat).

Supplements to support my training

Pre workout / BCAA 

Creatine? 

Multivitamins

What is Starvation Mode?

The body can go between 8 to 21 days (3 weeks) without food. This is a more severe case of starvation mode. 

Absence of proper calorie nutrition (BMR) or lengthy meal times can trigger this mode. 

What happens during this mode: 1.) Lose muscle tissue (catabolic response) 2.) Increase of unwanted stress hormones that lead to, not necessarily fat gain, but fat retention. Think about how bears eat a lot before winter hibernation and squirrels store up their food supply for the winter. The body will find every excuse to hang onto body fat from food you eat to store for the situation it perceives as starvation. 

To avoid this, you must first eat enough calories to condition your body to not operate in a state of nutritional lack. By feeding yourself the proper amount of calories (BMR), you’re sending a signal to your body that lays out a foundation for weight loss or opens up the door for weight gain. 

The S.E.E.T. Method

Stimulates like caffeine, coffee, energy drinks, green tea, marijuana, etc. 

Empty calories in solid form such as junk food, fast food, treats, unplanned foods. 

Empty calories in liquid form such as alcoholic beverages, juice, and sodas. 

Tobacco products.

Basic Guidelines for Weight Management

It takes an approximate deficit of 3,500 calories to lose one pound of adipose tissue (body fat). *Good rule of thumb for a safer approach is to lose 1 piund per week.

It takes an approximate surplus of 3,500 calories to gain one pound of lean tissue (muscle). *Typically, this can take up to 4-6 weeks to put on 1 pound per week, however everyone’s different and your body may respond more effectively decreasing the gain time. 

Nutrition Calculations

BMR (Basal Metabolic Rate) calories: 

Deficit calories:

Surplus calories:

Macronutrient recommendations 

Micronutrient recommendations 

Water intake 

Nutrition Strategies

A.) Intermittent Fasting: This eating plan focuses on eating within cycled periods of fueling and fasting. There are many ways to do it:

  • 1:6, Eat 1 day your BMR and eat a deficit/surplus the remaining 6 days. 
  • 2:5, Eat 2 days your BMR and eat a deficit/surplus the remaining 5 days. 
  • 3:4, Eat 3 days your BMR and eat a deficit/surplus for the remaining 4 days. 
  • 4-3, Eat 4 days your BMR and eat a deficit/surplus for the remaining 3 days. 
  • 5-2, Eat 5 days your BMR and eat a deficit/surplus for the remaining 2 days.
  • 6-1, Eat 6 days your BMR and eat a deficit/surplus for the remaining 1 day. 
  • 7 Days (16:8), Fast for 16 hours and eat within a 8-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (15:9), Fast for 15 hours and eat within a 9-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (14:10), Fast for 14 hours and eat within a 10-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (13:11), Fast for 13 hours and eat within a 11-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (12:12), Fast for 12 hours and eat within a 12-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (11:13), Fast for 11 hours and eat within a 13-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (10:14), Fast for 10 hours and eat within a 14-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (9:15), Fast for 9 hours and eat within a 15-hour window. Calories can be BMR, Deficit or Surplus.
  • 7 Days (8:16), Fast for 8 hours and eat within a 16-hour window. Calories can be BMR, Deficit or Surplus. 
  • Alternate-Day, Eat one day your BMR and a deficit /surplus the next day; repeat.
  • Zigzag, Randomize or cycle out your caloric intake.

B.) Timing out my meals around training. 

Increment the days into 4 hours to cover all 6 meals. Specified in the time of day you workout, you can see how many meals you should have eaten prior and will eat afterwards. 

  • 0000 meal 1
  • 0400 meal 2
  • 0800 meal 3
  • 1200 meal 4
  • 1600 meal 5 
  • 2000 meal 6

On non-training days where I don’t workout

  • Balanced Breakfast pt.1 (not to confuse with heavy breakfast):  fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Balanced Breakfast pt. 2
  • Balanced Lunch pt. 1 (not to confuse with heavy lunch): fiber complex carbohydrates, starch complex carbohydrates, plant sourced protein, healthy fat source.
  • Balanced Lunch pt. 2
  • Balanced Dinner pt. 1 (not to confuse with heavy dinner): fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Balanced Dinner pt. 2

🕕On training days where I workout in the early mornings (0400 – 0800)

  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional). 
  • WORKOUT (0400 – 0800) 
  • Post Workout Snack: electrolytes, unnatural sugar/refined simple carbohydrates, animal/plant sourced protein.   
  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 

🕙On training days where I workout mid morning/noon (0800 – 1200)

  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional). 
  • WORKOUT (0800 – 1200)
  • Post Workout Snack: electrolytes, unnatural sugar/refined  simple carbohydrates, animal/plant sourced protein.   
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein.  
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 

🕑On training days where I workout  afternoon (1200 – 1600)

  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional). 
  • WORKOUT (1200 – 1600)
  • Post Workout Snack: electrolytes, unnatural sugar/refined simple carbohydrates, animal/plant sourced protein.   
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.  
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 

🕕On training days where I workout in the evening (1600 – 2000)

  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein.  
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional). 
  • WORKOUT (1600 – 2000)
  • Post Workout Snack: electrolytes, unnatural sugar/refined carbohydrates, animal/plant sourced protein.  
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 

🕙On training days where workouts are in the late evening/early night (2000 – 0000)

  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein.  
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.  
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional). 
  • WORKOUT
  • Post Workout Snack: electrolytes, unnatural sugar/refined  simple carbohydrates, animal/plant sourced protein.  

🕑On training days where workouts are in the late nights (0000 – 0400)

  • Post Workout Snack: electrolytes, unnatural sugar/refined  simple carbohydrates, animal/plant sourced protein 
  • Balanced Breakfast: caffeine, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source.
  • Pre Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein. 
  • Balanced Dinner: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein, healthy fat source. 
  • Post Workout Meal: water, fiber complex carbohydrates, starch complex carbohydrates, animal/plant sourced protein.
  • Pre Workout Snack: pre workout powder, natural sugar simple carbohydrates, animal/plant sourced protein (optional).
  • WORKOUT

Meal Preparation Tips

Time is the deciding variable here. How busy your schedule is can determine your options for meal preparation.

  • Too busy, always on the go, never home to cook. ➡️Reliance on restaurants and convenience stores. 
  • Have time, just have to be strict on time management. ➡️Consider meal prepping services to cover some of your meals. It becomes a considerable investment at some point in time. 
  • Plenty of time to cook and meal prep. ➡️Go ahead and prep your meals in advance. 

My Personal Macro Rule:

  • Spread out my protein macro for every meal to control my satiety throughout the day.
  • Eat a vegetable with every meal (4-6x).
  •  Condense my fruits to fit in 1-2 servings when I’d need them most– such as when I wake up, before workouts, or after workouts. 
  • Cycle out my carbs (Whole grains). When I need them for fueling eat them, when I don’t need them for fueling limit them and focus more on vegetables.
  • Avoid trans fats like the plague, limit saturated fat intake, and focus on healthier fats to compliment my meals. 

Spacing out your meals throughout the day has a better effect on your energy level and improves digestion. This is why it is generally recommended to consume between 4-6 meals per day. A great trick to achieve 4-6 meals per day if you only eat 1-3 meals in frequency is to prepare 3 meals that meets caloric expectations and split those meals in 4-6 meals. So, breakfast, lunch, and dinner can be turned in 6 meals if each is split into 2 portion sizes. 

Setting timers on your smart phone can come in handy to tell you when to consume your next meal. Space them out in variable hour increments (every X hours –> EAT).

There’s no need to go into details about the importance hydration here, so the only thing to know is to try to fit in 2-4 glasses of water (8floz) with each meal you eat (4-6x).

Think less recipes and more foods/snacks. In other words, the simpler the better. You don’t need to cook a 5-star gourmet meal 6x times to fulfill your meal plans. That’s far too time-consuming, therefore impractical. This approach is credited to bodybuilding where simply eating the basic macros will suffice.  Save the fancy recipes for occasions. 

With that being said, on one end of the spectrum, if it’s to be said to avoid fancy meals, then on the other we can address comfort foods and cheat days. You want to create a lifestyle not a diet. Diets are short, where lifestyles are long term. So, it’s about eating intuitively. It’s ok to treat yourself to good, delicious food that may not be the best for you every now and then, just make sure it’s not a regular habit though. This is especially true when you pair in exercise with proper nutrition, you’ll naturally boost your metabolism giving you more leeway to enjoy your favorite foods every now and then. The rule is — as long as you eat clean and healthy 80% of the time, 20% of indulgence will not destroy your progress. 

When prepping your meals, keep in mind the formula for a balanced meal: 50% fruits/vegetables, 25% fats/carbs, and 25% meat/protein. 

One of the handiest tricks (literally) out there for meal prepping is using your hand to size up your proportions.

  • Thumb ≅  Tbsp
  • Thumb nail ≅  Tsp
  • Palm ≅ 3oz 
  • Cupped hand ≅ 1/2 Cup 
  • Clenched fist ≅ 1 Cup 

D.I.Y. Meal Plans

Step 1 : Your Profile (Name, Age, Height, Weight, BMI, BF%, Occupation, Main Hobby, Activity Level)

Step 2: Your calculations. This will include your BMR calories, your deficit calories, your surplus calories, your macros in a high protein diet (optional), your macros for a high carb diet (optional), your macros for a high fat diet (optional), your macros for a balanced diet (NOT optional), your micronutrient recommendations, and your water hydration intake. 

Step 3: Food list. Breakdown the foods you would like to include in your nutrition plan and make a list organized by the 3 macros. This list will be referred back in later steps. 3 Macros– Carbohydrates (natural sugars, unnatural/processed/refined sugars, fibers, and starches) | Protein (sourced from animals and sourced from plants) | Fats (monounsaturated/polyunsaturated, saturated, and trans). 

Step 4: Visualize meals you could make, based on the foods you listed. You’re creating your own personal recipe book here. 

Step 5: Now that you have your own personal recipe book, choose 3 meals to focus on for your first meal plan. 

Step 6: *I personally like to convert macro gram units into calories, because that way I can see it better. It also helps to stay within caloric ranges as focusing too much on macros can get expensive and can also overshoot your caloric targets. In this case, if macros come up short or long then you should review the food choices as they may not be the best source of that particular macro. 

Step 7: [MANUALLY] Break down the three meals into foods/ingredients, then use a food caloric database or Google to help you determine the calories in portion sizes for each ingredient/food. You’re going to want to get your portion sizes to match your macro-calorie conversion. When it matches save that list as that is your grocery list. [AUTOMATED] You can also use chatGPT by writing out the meals, listing the ingredients/foods that the meals are comprised of, stating how many calories you are to consume and asking chatGPT to give you a grocery list based on those factors.