Thread: Diet hacks to help stay on track

Ok so I’ve decided to write this out in hopes that it helps people understand how to properly diet. Meaning how to time nutrients, when to use supplements, and most importantly how to stay on track with ones diet.

First things first: the best two investments you can make when meal prepping is a crock pot and a rice cooker. The reason being is because you can cook your food while not having to watch it and you can cook in bulk so you will have food made for 4-7 days depending on how much you decide to make. For example: I’ll buy 9-10lbs of chicken, cut the fat and cook it in the crock pot. I’ll eat chicken 2-3 times per day as a protein source (7oz per meal) and that lasts me for 6-7 days. The reason the crock pot and rice cooker are so invaluable is because they allow you to cook your food without having to watch it and it stays warm after it’s finished cooking but the house will not burn down.

Next: how to stay on track...
This is rather simple. Always remember this: chance favors a prepared mind. Same goes for meals. So if you’re going to be out all day, pack meals and meal substitutes (protein shakes); that way there’s no excuse to skip a meal or eat a bad meal consisting of fast or gas station food. If you can’t get to a meal, you sure as hell can simply add protein powder to water, mix it and drink it. I drink mine warm if need be. It’s not about pleasure, it’s about purpose and if you want legit gains then you have to do things most wont in order to get what most want. Meaning eating meals cold, drinking warm protein shakes, no missing meals, etc....

How to time nutrients: there’s a time to have fats, and there’s a time to avoid fats. Same goes for carbs. However protein is always constant. Every meal you should always be asking: where is my lean protein source coming from? For guys I’d say roughly 40-60g protein is a good range depending on ones metabolism, body weight, and intensity of training. For women I’d suggest 15-30g with the same factors considered. Also keep in mind protein is much harder to convert into fat in excess the carbs and fat so if you have to be in abundance of a macro nutrient I’d go with protein every time for that main factor. Now as for carbs I like my slow digesting carb sources to be: sweet potato and oatmeal. Of course there are other options and you can very well use them. Those are just my go to sources for slower digesting carbs. As for fast acting carb sources I like: cream of rice, jasmine rice, rice cakes, cereal or a fast acting carb powder. Fast acting carbs are best used and utilized pre & post workout, especially post workout. Reason being is because that type of carb will be readily used and burned as well as shotgun the nutrients to your muscles. Slower acting carbs are best used first thing in the morning, before bed, or basically anytime you do not want a quick energy spike from the fast acting carbs. Fats are like the regulator. They slow the absorption down of foods and also help keep you satiated longer so you won’t feel as hungry. They are also the highest burning energy source out of all three macros so you want to have a healthy essential fat source with your pre workout meal because it will keep the carb burning more stable throughout your workout. However you want to avoid fats post workout because you want the food to be shuttled as fast as possible to your muscles so you can start to recover from working out. So ideally pre workout would consist of: protein, carb & fat. Whereas post workout you want to have: protein & fast acting carb.

Besides timing your macros around your workout, you want to figure out your daily total so you can disperse the rest of your carbs and fat throughout your day. However I would like to note the most important time to use carbs is pre & post workout. So make sure the brunt of your carbs is around that time frame. Also the post, post workout meal is another vital time to ingest a carb source so you can help recovery even more. As for fats, I like to start and end my day with a healthy essential fat source because it keeps you feeling full longer and also helps curb the feeling of wanting to binge on carbs or sweets.

Lastly, I just wanted to note it’s important to get an idea of how many calories you’re eating per day. So downloading my fitnesspal as well as measuring out your meals until you get an idea of what your proportions should look like is vital.

This is just a very basic cheat sheet to hopefully help people stay on track with their meal prep/planning as well as properly time their nutrients so they get the most out of their food to help them reach their goals.


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Originally Posted by Cowboymike

I’ve literally been fighting with myself over this very topic... good information brother! I will personally be configuring the numbers this week to inject this into my routine.. without delay... thank you for your insight and experience brother!

No problem CM, glad you found it useful. If there’s anything I can do to help you set up or configure feel free to shoot me a PM


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Originally Posted by German89

Nice read.

I second myfitnespal. I also suggest a food scale. Measuring cups arent accurate. Food scales are. I weigh everything in grams. Except for my proteins. I even weigh my powder out.



However. Question. How do you feel about eating right when you get up? Or do you wait a hour or 2? I wake up starving most mornings but. I wait to til after my second coffee to eat. Which, usually is oatmeal.

Great question. And honestly I think that’s dependent. I’m always hungry, and am usually starving when I wake up as well. However I like to do fasted cardio 4-5 days currently (in my off-season) to help keep insulin resistance low. So by the time I get around to eating after I do fasted core and cardio I’ve usually been up for about a hour or so.

Now to answer your question directly, when I’m not doing fasted I eat within 15-20 minutes upon waking up. I’m currently eating 7 meals a day so I want to get my meals in a soon as possible so I can get my last meal in by 9 at the latest. However I do not see an issue with waiting, again I think it’s dependent upon the individual as well as how many meals that person has to get in for the day.

And oatmeal is my first meal as well. One of my favorite meals of the day. Especially with some peanut butter and cinnamon!


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Originally Posted by Themaskedrider

Great post prime! It’s often forgotten how important diet is in this journey. It’s literally the most important thing. I don’t care how much AAS you’re using or how many hours you spend in the gym. If you’re diet isn’t on point you’re never going to reach your full potential.


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Amen brotha. Couldn’t agree more. Honestly Diet is the most important factor to this whole spectrum. It dictates the quality of your gains as well as your progress.


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Originally Posted by German89

Ohh dude.. crunchy p.b.!!!

My ex introduced me to this little special. Oatmeal, crunchy pb, pumpkin puree, pumpkin spice and, cause i love it sweet. Splenda.

I also mix greek yogurt into my oats with sweetner and cinnamon lol or. Pour a shake over it. Sweetner and cinnamon..


Yeah. I got sweetner issues.

You just took oatmealing to a new level for me. I like sweet too, but tbh I’m a foodie through and through so I love it all lol... I was making my oatmeal with cinnamon, cinnamon bun flavored protein (dymatize iso-100), pb and cashew milk. Tasted like a cinnamon bun.


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