Joey Atlas

Last week, my friend Don (he’s in Pennsylvania) and I were talking about the ‘SCULPTABOD’ Home Gym Project, and a few other things fitness related…

He’s invented several fitness ‘home runs’ of his own (I’ll share who he is in the near future) and now owns a large fitness equipment company that distributes his fitness product line around the world…

He believes I have a BIG winner in the SCULPTABOD Gym Unit and is giving me some helpful guidance as I gear up to produce the first bunch for early “Founder Buyers”…

He was looking at a few of my recent training videos and in one of his emails he wrote; “You’re looking ‘ripped’. Please send me your meal plan summary.”

So that night, before bed, I typed this up and sent it to him:

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Here it is, Don – this will give a good example – but many days are slightly different or a little varied from what you see here. Any Q’s just let me know. Happy to help modify/adjust for your specific needs etc

This is what a “typical” day looks like:

Morning “coffee” around 7:15 am (this is after an early 2 mile run/jog)
– about 10 oz almond milk
– 3 shots espresso
– heaping tablespoon cacao powder
– some stevia powder
– tablespoon coconut sugar
– heaping tablespoon of this plant-based protein powder

That holds me until about 10 or 10:30am, which then consists of:

– one, or several, of the following:

— carrots, cucumber, tomato, melon, strawberries (high water veggies/fruits)

— I also have this greens powder drink around this time as well

— then, at about 11:30 or noonish I’ll have one or two homemade “no bake” protein bars ( I make a batch on the weekends and they last me through the week, sometimes even having one in later afternoon, depending on daughter’s soccer schedule, my workout time (on the ‘SCULPTABOD’), which is usually just before dinner.

If I haven’t made more bars, or I run out – I then go to mixed nuts and some kind of fruit or veggie during the day. This can also be a ‘concoction’ – which looks like this:

– 1 teaspoon of cinnamon
– 1 tablesoon chia seeds
– 1 tablespoon ground flax
– 1 heaping tablespoon of natural peanut butter (or almond butter)
I basically put those in a small bowl and eat with a spoon…

This combo not only gives me all kinds of nutrients, fiber, etc – but it holds the appetite for a few hours.

I don’t like to eat heavy or large volume during the day – so the above approach works extremely well. And if I’m not hungry – I simply don’t eat right away (I’ll wait), or eat a smaller version of what you see above.

This takes me to dinner time (again, my training session is usually just before dinner and is only 30 minutes max) – and dinner looks something like this:

Dinner example VERSION 1:

Dense salad (large bowl of mixed baby greens, chopped a bit)
– some chopped red onion (or green onion)
– various seasoning (black pepper, Colima sea salt, turmeric, 21 herb/spice from Costco)
– olive oil
– balsamic vinegar

Protein might be a handful of mixed nuts (brazil, pecans, macadamia, almonds) and half ounce of good cheddar cheese

Carbs are light (this is one of the keys to me staying lean, from a nutrition/food perspective) – this might be a small piece of good multi-grain bread (such as the small size of Dave’s organic killer bread)

If it’s been a really active day and I feel I can use some more carbs, I may have more in the form of a healthy dessert, like a natural “brownie” and some fruit later on before bed. Or, sometimes this could be a half of one of these organic belgium chip protein bars

Dinner example VERSION 2:

Steamed or sauteed veggie or mixed veggies (all the good ones) green beans, broccoli, cauliflower, etc…

HERE’S AN EXAMPLE RECIPE VIDEO:

I make these with healthy fats; avocado oil, coconut oil, olive oil, etc.. and the seasonings I listed above for the salad example.

Protein might be 3-4 oz of Wild Planet sardines – or 2 medium boiled large eggs (love these)
(Or I may open a can of lentils or chick peas and have those for protein.. not the whole can of course)

Carbs might be from quinoa cooked in chicken broth instead of water – and then seasoned to taste.
… or, sometimes carbs might be from healthy tortilla chips (organic, multigrain …and good salsa)

I love dark chocolate so at some point after dinner I usually have a mixture of organic dark chocolate chips and coconut in small cup and eat it with a spoon.. just enough to satisfy my dark chocolate/sweet tooth… (In the old days, when I didn’t have my eating in check, I’d eat a massive bowl of ice-cream or some other stupid thing that would keep me puffy)

That’s a good summary…

SOME EXTRA NOTES:

I don’t drink sodas or juices, and stopped drinking any alcohol over a year ago.

My protein bars are a good mixture of protein, fats, fiber and just enough healthy carbs. The ‘convenience & nutrition all-in-one’ make the days easier.

You might notice above, I don’t eat much meat. It wasn’t a conscious decision… My appetite has just decreased for read meat, chicken etc…

I do have some every now and again, not against it – just seems leaning toward plant based feels better…

…And my medical stats have actually been improving the last 3 years in a row by following what I’ve outlined above. This is SWEET.

Any questions just let me know – happy to talk more about specifics if you want at some point.
– J
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So there you have it – a candid and personal email, with some insightful and juicy details of my day to day structure and strategies, shared with you…

All I ask is that you post below any thoughts, comments or questions and then also share this post with anyone, wherever you wish. Just click the ‘share’ button below: