Jeremy asks, “Gabe, can you give us an example a sample one day diet outline for yourself?”
Love this question. Here’s an ideal day.
6:45am: Tall glass of water with organic lemon.
7:00am: Another tall glass of water.
I snack on the following as I get my boys ready for school:
7:15am-7:45am: Arugula, kale, spinach, a variety of berries, apple, beets.
8:00am: 7 whole, organic eggs scrambled with mushrooms in butter. French press, black, organic coffee.
10:30am: (post workout): Salmon, banana, apple. Lots of water.
1:00pm: Organic, grass fed red meat. Japanese yam, raw veggies. Water.
4:00pm: 2 hard boiled organic eggs, berries. Water.
7:00pm: Enormous salad, greens, veggies, blue cheese crumbles, hummus or baba ghanoush, lentils, kidney beans, balsamic vinegar, chicken (dark and white meat), quinoa.
Stuart asks, “What are your thoughts on running sprints on non-lifting days?”
I sprint twice a week on days I don’t lift, but I wouldn’t recommend this for someone trying to build muscle. If the goal is lower body fat, sprinting is generally helpful.
An amateur coach asks, “I’m a pitching coach (but also handle S&C) at the D3 level. Keeping our players in strong in-season is a challenge – w/ academic demands, travel time, practice and games – extra time is scarce. I’m always looking to put together workouts that fit into a smaller chunk of time (ex 45min-1hr). Do you have any suggestions? Or suggestions for a plan to keep us strong and fit all season?”
Thanks for this question. I love the opportunity to impact amateur baseball players and teams. I posted what I perceive to be the best and most generic workout program. It’s important to stay general without understanding each player’s individual goals and shortcomings. See more here
Robert asks, “Thoughts on protein shakes as far as breakfast or post workout goes? I know you mentioned you’re not a huge fan of drinking Gatorade but what about their protein shakes?”
Great question. I’m not a fan of prepackaged/bottled foods of any kind and the shakes you mentioned fall into that category. I touched on my processed food take here
Canon asks, “In terms of your lifting routine, what does your warm-up consist of?”
I’ll be posting about this very topic in the next few days, stay tuned.
Mike says, “Any thoughts you have on using creatine would be appreciated”
I successfully used creatine in my early twenties in an effort to put on weight. I feel generally healthier now by avoiding all powders. Have you tried upping your intake of grass fed, organic red meat? It is high in natural creatine.
Sam asks, “Dumb question but do you shave your whole body? And if so what do you do about the stubble”
This is not a dumb question at all. On the contrary, it’s a brave question. Men think about stuff like this and your authenticity and fearlessness in asking is inspiring.
On to the funny stuff- the answer. I don’t have a ton of body hair, but some naturally on my chest, stomach, arms and legs. I use the peanut clipper with a low guard just to keep it looking clean. I don’t shave with a razor, so I never have to stress stubble.
Mike asks, “Gabe, some time back you were interviewed and said you stuck to 40/30/30, carb protein fat macro. Do you still stick to that formula of macro ratios and intake? Additionally, do you have a certain rule for calorie intake overall whether its per lb etc? Thanks!”
Awesome question. I don’t stick to a strict formula, currently. I make sure my plates have a protein, a carb and fat, but the ratios don’t have to be perfect. I listen to my body’s signals. Sometimes my body craves sugar, so I’ll have extra berries, yams, etc. If I’m crazy hungry, I know I need fat. It’s pretty unscientific for me as it relates to calories, and I don’t measure food. I also know that water and greens must enter my system with regularity.
Chad asks, “I tend to do better with early morning work outs rather than after work. My struggle though is working out on an empty stomach or after breakfast. Do you recommend one way or the other? I have about a 45-70 min drive from my house to the gym. Because I’m on the road for work I usually do a protein shake for post workout”
I hit the gym in the morning, too. My mind and body are freshest before noon. Without knowing what your workout goals are, I generally suggest eating in balance before you train. Good luck!
Travis asks, “I travel a lot so I am wondering what are some good foods to stock in my hotel fridge?”
When I travel, I seek out the nearest natural foods market, and grab water, berries, prepared proteins like salmon, chicken, tuna etc., organic almond or peanut butter for fat, and avocado. With a variety of those foods, you can piece snacks and meals together. It is also more cost effective than eating out. I’ll post more about this subject soon.
Adam asks, “Do you have thoughts on the effects of an adult smoking pot, in moderation (and staying away from the munchies), instead of drinking alcohol?”
Assuming that you live in a state where this would be legal, I believe sugar, alcohol and weed are all indulgences and should be viewed in a similar light. The case could be made that we put ourselves at greater risk when we (human beings) abuse alcohol than when we overdo the green herb. Logically, folks don’t light a blunt then want to fight, they want to laugh. Have a few too many shots of tequila and those muscles get huge, figuratively speaking.
So, if you smoke, do it with the same level of moderation as drinking and or eating foods with extraordinary amounts of sugar. Weed is not any more evil than the others. All three are unequivocally mind and mood altering substances.
Anthony asks, “I work for Tommie Copper & we specialize in copper-infused/featherweight compression wear. I was wondering if you ever workout with compression wear?”
I’ll do some homework on this. I’ve never tried compression wear. Thanks for the thoughts.
Jonathan says, “Pre and post yoga nutrition. What would you recommend to consume before and after hot class. Interested to hear your thoughts! What to eat, what to drink- quantities.”
Full disclosure, I don’t have much yoga experience. I’m careful to not to recommend methods that I’m not familiar with so I’ll withhold all knee-jerk reactions other than drink water both pre and post.
Jimmy asks, “I’m a college student and have been trying to follow your nutrition and diet suggestions. However, living in a dorm prevents me from being able to cook some of the food I’d like to have. What are some easy and relatively inexpensive alternatives that you’d recommend for college students?”
I think this is a spectacular question for a full post. I’ll work on that.
Kurt asks, “Want to train with my 11 year old son. What kind of training do you do with your boys? Body weight only? Shorter, faster workouts? Or is 11 still too young?”
I’d focus on teaching him the compound lifts with little or no weight. Put the emphasis on form, stay with low reps. No need to give him challenging workouts immediately, just get his feet wet. Slowly begin to build with light weight over time, and don’t make it about you at all. Stay unemotional, if possible. There is more here.
DC asks, “I’m wondering if you have any stretching routines to suggest for us older guys, playing beer-league baseball?”
Writing a post on this topic. Stay tuned.
Thanks to everyone who participated; we’ll do this again soon.