Personal Trainer’s Food Diary

MONDAY- intermittent fasting, not eating for 16 hours since our last meal (Sunday’s dinner at 9pm) Those goals should give you a mental strength to continue fasting ;

  • Reducing time spent eating, as you will eat a reduced number of larger meals.
  • Extending lifetime, though the mechanism is poorly understood and may not apply to humans.
  • Losing body fat.
  • Increasing (nor)epinephrine levels, enhancing focus and alertness.
  • Increasing growth hormone levels, raising bone, organ, and muscle mass.
  • Increasing autophagy and associated immune functions, helping you fight off infections and the like.

Don’t forget to drink plenty of water. Everybody will react to intermittent fasting differently.

If you are somebody who has blood sugar regulation issues (diabetes, hypoglycemia, etc.), I strongly recommend you discuss with your doctor or medical professional before making changes to your diet.

10:30 AM 

I am getting ready for my workout,  so i need my pre-workout  BCAA supplement ( amino acids complex)





11 AM Work out my strength on TRX



12:30 AM first meal, high in protein. What can be better than crashed avocado on sourdough and poached egg. Best meal ever!




5 PM  a bit of nuts and plenty of water



8 PM second big meal.

Home made kebabs, green olives salad, tzatziki sauce and tortillas









 Enjoy the freedom to eat the way you like!

Finding what really works for you is important. If you have first done well with the 2 meal solution and would like to do it more often, this is what I suggest :

  • 2 meal solution every 2-3 days of free eating
  • 2 meal solution every other day
  • 2 meal solution on week days

Weekly focus.

On “2meal solution” EAT WELL!

  • MORE CARBS LESS PROTEIN (post -workout)

The biggest thing to remember is that chronic stress leads the body to a negative metabolic state, and will not help you lose weight. Keep things continually changed up (carb intake, days off, calorie loads) Soon enough you will find the simple balance that does work for you.

Don’t forget to drink plenty of water and watch for the warning signs:

  • Increased nervousness or anxiety
  • Feeling run down
  • Mood swings
  • Loss of energy
  • Muscle weakness/pain, once that happens, than you really need to take a full break from fasting(eat more and stop the short fasts)


Short Fasting = Fat Loss. Remember at the heart of everything is your body’s glucose metabolism: regulating blood sugar, energy burning and storage (fat). By having short periods of not eating (fasting) body will start to increase the process of releasing fats. The fat cells get stronger messages and open up their doors. More free fatty acids means more chance for the body to take them to the muscles and burn them up as energy.

 Weekly focus. Try The “2 meal solution” program is just one way that I believe to be easy and effective

Example: Monday you eat normally and stop at 7pm. Tuesday (your fasting day) you wait and don’t start eating until 11 with your first meal and have your last meal around 6pm. You do not eat again until the next day (Wed) at your normal breakfast time. (your fasting hours are from 7pm till 11am the next day with eating windows 4-8 hours) It is important to start slow and understand how your body will begin to react to such a new concept (as it may be used to eating all the time). It is a simple yet effective way to not only lose weight, but also “free” yourself from an obsessive eating mentality. 


Take time to eat less

Time to Get Back to the Old Ways of Eating, time we get back to giving our body the small stressors it needs to become stronger, healthier and a more efficient fat burning machine in the process! We have homes for shelter and heat, supermarkets for food, and transportation for travel. But the question becomes, are we paying for this “softer, more relaxed” environment now with our health because we provide less “stress” to our bodies?

Weekly focus: eating less. We see that our health, longevity and body weight can dramatically be affected by our total calorie intake (in a positive or negative manner…all depending on how much we actually eat). If you want to have your body in a healthier state, especially the glucose based metabolism that regulates fat “storing” and “burning”…then you will need to take times to eat less!


 Be yourself. No rules—just try and eat as healthily as you can and do it by feel. Trusting yourself might seem like a lot of responsibility, but by now you’ll be up to it. Learning to eat by feeling what your body needs is an important step in your transformation. Consider the way you’ve been eating over the last six weeks, but don’t worry about what you should and shouldn’t do. Just fuel yourself. The point is to take a mental break. Relax and allow yourself to eat in a way that feels normal. You may be surprised to find yourself craving something healthy instead of a candy bar or soda. You’ll be better at listening to your body because it’ll tell you what it needs to eat, as opposed to what you’re used to eating. Your body should feel somewhat transformed.

Weekly focus: If you’re so hungry at night that you can’t sleep, try a protein shake. A recent study confirmed what’s been a focus of this diet for two decades; that protein before bed can raise amino acid activity for a full night of rest.


If man makes it, don’t eat it. This is likely to be the hardest week of your diet. You want to eat only whole foods and eliminate all processed foods, even good ones, for the week. This includes breads, most salad dressings, all cereal, luncheon meats, cheese, dried fruits, anything with preservatives, and alcoholic beverages. What you can eat are whole foods such as fruit, raw or steamed vegetables, meat (sans any type of sauce), natural whole-grain rice, poached eggs, etc. Since your eating habits have been slowly changing, this shouldn’t be that big a shock to your system, but it will still likely be hard. Try and get creative.

Weekly focus: Nuts and seeds make great snacks. A handful of raw almonds or cashews is a quick and easy snack that goes a long way. Don’t be put off by the high fat count of nuts, because this means it takes fewer of them to satiate you. Nuts and seeds are loaded with good fats, proteins, and fiber. But go easy on them 🙂


Reduce starchy carbohydrates. Starches include rice, bread, potatoes, corn, beans, and other legumes. While many of these are in no way bad foods, most of us eat too much of them. The goal here is to cut way down on them, if not totally out, and then add them back in when your body feels like it needs energy. This will teach you the relationship you have with carbs. They are vital for energy but eating too many of them leaves us lethargic (and eventually fat). Once you figure this out, your entire relationship with food will change.

Weekly focus: Sugar is only beneficial after a hard workout or during a long one. Your body doesn’t need processed sugar. But if you really enjoy it and can’t avoid letting some sneak into your daily diet, the one-hour period after you exercise is the best time to indulge. During this window, your blood sugar is low, because you’ve used it up to finish your workout (assuming you pushed yourself), and eating sugar during this time will help you recover faster because it speeds into your system and initiates the recovery process. Adding a little protein, but not too much, will enhance your recovery even further.


Cook at home. One of the best ways to control your eating is to prepare all your meals yourself. Eliminate all fast food (which hopefully happened in Week 1) and most other restaurant food. You may still eat food from certain restaurants where you can be sure of the ingredients (most will be savvy enough to make a point of how healthy their food is). As you may have seen in the news, restaurants tend to use alarming quantities of salt, among other things. This single step will often bring your body closer to homeostasis (its desired state of balance). This can be hard for many of us because we now have to plan our meals and prepare ahead of time, but try to treat it like vocational school—you don’t learn a new “job” without a little retraining.

Weekly focus: Fat is essential. Remember that fat is a vital part of your diet, not just something that makes you fat. What is not vital is junk fat in processed foods. Healthy fats come from fish, nuts, seeds, avocados, olives, etc.—natural sources. You need to be careful about that amount of fat you eat because it’s very dense. At 9 calories per gram, it contains more than double the calories of carbs and protein.


Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won’t exceed 100 calories. By eating low-density foods like veggies and fruits, you’ll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don’t fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple-yet-random-feeling act will help ensure that you’re covering all your nutrient bases.

Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy, legumes, nuts, or seeds each time you eat, especially when you’re working out hard, because you need to repair broken-down muscle tissue. Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme?) Reading labels is a simple way to learn how to estimate your protein intake. You’ll notice natural foods don’t have labels but once your diet is comprised mostly of these you’ll no longer need them.


Each week’s rules are cumulative, so the “no junk” rule from Week 1 will apply until the end, as will each subsequent week’s rule. Remember that this is a process. Treat it as though you’re in school and the subject is your own body.

Balance your meals. Eat every 3-4 of hours while you’re awake. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each meal or snack balanced. Something like a 30% protein, 40% carbohydrate, and 30% fat ratio, though you don’t need to worry too much about it. Just realize that you need a bit from each macronutrient group. Eat based on what you’ll be doing for the next few hours (if you’re working out, eat a little more; sitting at a desk, eat a little less). The three-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).

Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don’t want a diet based on nothing but carbs, making the right carb choices will maximize your body’s potential. Try to avoid white rice and flours.