My Diet on #75HARD (Oct 1, 2019 - Dec 14, 2019)
This is an extremely helpful post for anyone that is looking to get in better shape or lose weight in 2020.
I recently finished #75Hard, a challenge created by Andy Frisella that consists of 75 days of:
* Two 45 minute workouts (one being outside)
* Follow a diet with zero cheats & zero alcohol
* Drink 1 gallon of water
* Read 10 pages of self development book
* Take a progress picture
Before I started the challenge, I thought that I was in good shape, followed a pretty healthy diet & was disciplined... It was all “good enough”. With each week that passed, I realized that I was far from any of those things.
I learned many valuable lessons from doing this challenge; probably most importantly, that I am capable of WAY more than I thought I was before. I have been imposing limits on myself & my potential and was telling myself that things are “good enough”, when they aren’t anywhere near as good as they can be.
The result is a HUGE mental and physical transformation. I became the leanest I ever have (shocker: when you workout 2x a day and don’t cheat on a diet for 75 days, you see serious results) and I became more disciplined, confident, punctual & sharper than I ever have been mentally.
I have had a ton of people reach out or ran into them at the gym saying that this sparked them to get up & try it or to go to the gym or to begin eating healthy and that has been an amazing thing.
I am going to share below the diet I followed to a tee for the 75 days. It is the same diet I am starting back up today as I begin the next phase of #75Hard, a 30 day challenge called “Phase 1”.
Listen: if you follow my posts or come into the stores, you know that we don’t preach magic pills, 5 minute ab routines, “we need testers for a brand new weight loss product. Comment if you want to lose 30 lbs in 30 days just taking a pill daily” or any bullshit like that. This is hard. It’s supposed to be. That’s why people seek help with this. But if you follow this, I guarantee, yes GUARANTEE, you will see massive results.
Elevating your heart rate + following a diet without cheats + consistency over time = Results. Always.
Huge thank you to my friends, Kailee & Brian King for the framework of this diet!
𝐁𝐑𝐄𝐀𝐊𝐅𝐀𝐒𝐓:
2 eggs, 1/2 cup egg whites, 2 scoops Pride Foods Rice n’ Grinds (we sell these at the store, I’m obsessed, or you could do 1/2-1 cup of oatmeal), medium banana.
My breakfast comes in around 30g protein, 10g fat & 90-100g carbs.
I would workout weights in the gyms most mornings and follow it up with post workout shake.
𝐏𝐎𝐒𝐓 𝗪𝐎𝐑𝐊𝐎𝐔𝐓 𝐒𝐇𝐀𝐊𝐄:
1 scoop of Isolate protein + 1 scoop Titan Glycofeed
I revolve between Titan Isolate, Nutrithority Isothority & 1st Phorm Phormula-1 - all great products, amazing brands along with the glycofeed (this is a carb complex - body NEEDS carbs after the workout).
𝐌𝐄𝐀𝐋 𝟑:
8oz Chicken & 1 Cup of rice
I would either have a prepped meal of my own, a Lean Kitchen muscle maker with extra chicken I cooked on my own, or I discovered this glorious thing at Chipotle called a “3-pointer” ordered as a bowl with extra white rice & double chicken with nothing else. This is another big, heavy carb meal - similar to my breakfast. Typically around 70g+ protein, 45-50g carbs and a few grams of fat.
𝐌𝐄𝐀𝐋 𝟒:
6oz chicken, 1/2- 1 cup of veggies
I would either prep my own or if I didn’t have it done, I would have a veggie/protein Lean Kitchen meal like Teriyaki Chicken & Green Beans, Squachos, etc... If I really wasn’t prepared and didn’t have access to that, I would have a protein shake. All protein, very low carbs, low fats here.
𝐌𝐄𝐀𝐋 𝟓: 6oz Lean Sirloin OR 8oz White Fish OR 6oz Chicken along with 1/2 Avocado & Roasted Asparagus
All the “ORs” because chicken can get old so variety is nice. This meal is primarily protein and fats. It would typically come in around 40g protein, 8g carbs, 20-25g fat.
𝐌𝐄𝐀𝐋 𝟔 (𝐎𝐧𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐦𝐞𝐚𝐥𝐬) 𝐁𝐄𝐅𝐎𝐑𝐄 𝐁𝐄𝐃:
1 scoop Titan Chocolate Casein protein (DELICIOUS & very slow digesting for your body to use while sleeping) usually mixed with 1/2 scoop of Pumpkin Spice or Peppermint Bark Level-1 protein in a mug of decaf coffee. Use this milk frother, it’ll be your best $10 purchase ever.
Sometimes if I got up early and was running ahead of my normal schedule, I would get hungry in the evening when only my bedtime protein coffee was left. If this happened, I would resort to a protein source and a fat source (ex: 4-6oz chicken with 2oz nuts).
I ended the day right around 2,000-2,300 calories every day.
Feel free to substitute in different proteins (Ex: I would have shrimp sometimes instead of chicken) or different carbs (sometimes I would crave the rice n’ grinds so I’d have those again for meal 3 instead of rice). If you need variety, be creative. But know that this is all specific by design. You will likely get sick of eating similar foods every day - suck it up and push through. It’s worth it.
I measured ALL food I ate with a scale during this. The ounces of chicken, nuts, measuring cups with rice, broccoli, etc. - the only time I wouldn’t is if it was a Lean Kitchen meal since they’re already portioned. This is SUPER important as you may think you’re eating the right amount but be very under in protein or very over in calories in general.
I would also mix up 2-4 teaspoons of Metamucil before bed every night for fiber and digestion.
I had 2 servings of Greens mixed with Aminos EVERY DAY. Morning or mid-day and then sometime throughout the evening.
I took a multivitamin daily for the micronutrients that you cannot get from everyday foods. I recommend you get a quality one that is a capsule form - NOT a hard pressed pill.
I took Nutrithority Yohimbine HCI throughout the 75 days. This is an A2 antagonist - a product that de-activates the alpha receptors inside your fat cells to help make them less stubborn. (This isn’t a magic pill, but it worked well for me. For figuring out what to take supplement wise for you, I would recommend coming in the store as YOUR needs and YOUR goals may not be the same as mine or we may not be starting at the same point.)
You will NEED protein powders to do this diet. I recommend QUALITY. You don’t have to get it from us - obviously we would love to help you. But whatever you do, go with brands that are high quality, reputable brands. If you’re curious about a brand you’re taking currently or considering, feel free to comment below and I will give you an unbiased opinion.
My 45 minute indoor workouts were typically some type of weight lifting. If I was very sore, I would do mobility routine/yoga.
My 45 minute outdoor workouts were almost always brisk walks with the occasional run.
I will be taking a couple different supplements during Phase 1, but will report back after that regarding those!
You will notice a couple of staples to this diet:
- My diet was rid of processed crap & sugars. Very little to none of them were in my diet. This is by design and is key to success.
- PROTEIN. Lots of it. Every meal. I was taking in 240+ grams of protein daily. I weigh 190. 🤯 protein isn’t just for “bulking up”. It is for maintaining muscle, building muscle, FAT LOSS, strengthening your bones, improving skin & much more. You need it. It will keep you feeling full and help with cravings. You NEED it. So break it up into many servings throughout every meal just as you see above.
- Carbs are GOOD. I felt great during workouts after all these carbs. I recommend you have carbs as well - the key is for them to be quality complex carbs as you see above. In my diet, they come in the form of rice (rice n’ grinds at breakfast is a flavored cream of rice), oats, veggies - not crap. Carbs get a bad reputation and catch all the blame for obesity - it’s the processed crap combined with sugars that should catch the blame. 🥄
- You need to have a basic knowledge in macronutrients: proteins, fats, carbs. The makeup of calories. I have explained that for you here: https://youtu.be/SCLQwBlgZfU this is essential for you to watch & understand.
- Don't forget the gallon of water daily!
This is it guys.
This is the key, “how I did it” and how you can to.
This is what IG influencers will give you when you pay them $100 or $500 for your custom meal plan.
I promise this will work for you.
I’m sure you’re wondering how this can be altered for you and although I can’t address each person individually, customized on this post, I will tell you a couple recommendations:
1. Alter the calories down slightly if you’re a female. Where I say 6oz. chicken, you do 4oz., where I say 8oz., you do 6oz. When I say 1 cup, you do 3/4 cup. Where I say 1/2 cup, do 1/3 cup. Again, this is me generalizing as I cannot make a custom diet over the internet for every person without diving into your current habits, starting point, your specific goals, etc. but alter thing slightly.
2. Come into Fit Republic St. Joseph or a Lean Kitchen location. That is the only way that we can really individualize this and make it YOURS. Talking to you helps us help you a ton. Truly, we are here to help you.
Lastly: Progress takes time. You look at my pic and think “that’s a huge change for just 75 days!!” But then when you’re 2 weeks in and down 5 lbs, you deem that as not a success when in reality, it’s a HUGE success. Nothing drives me crazier than hearing people say they aren’t getting results when they just need to be more consistent and patient. Give it time.
If you have more weight to lose, you will notice more progress than I had over the 75 days.
Now you have the information. All of it. Go forth. Go dominate your life.
For more info on #75HARD, click here: #75HARD
Post coming soon on the books I read for #75HARD...
Thank you for reading! Please share with somebody if you got value from this!