Viking Muscle » Diet http://www.vikingmuscle.com Tue, 01 Nov 2011 23:09:04 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Viking Diet http://www.vikingmuscle.com/2011/10/25/viking-diet/ http://www.vikingmuscle.com/2011/10/25/viking-diet/#comments Tue, 25 Oct 2011 21:26:14 +0000 Neil http://www.vikingmuscle.com/?p=64 First of all understand that this diet will not be optimal for everyone who reads this based on weight and goals, but I hate it when people post their diet guidelines but not the  actual diet they are using to reach their goals.

For this diet I am trying to cut fat slowly, eat only whole natural foods that adhere to the paleo diet, and eat every 2 – 3 hours depending on hunger.  I will not restrict myself to calories however this is what a typical day will look like:

Viking Diet 1:

  • Breakfast:
    • 2 Egg whites, 1 whole egg (scrambled)
    • 2 tbsp Salsa (Green Chili is excellent here too)
    • 2 slices of Turkey bacon
    • 1 – 2 pieces of fruit (usually a banana or apple)
    • Large glass of water (very important)
  • Snack:
    • 1 large handful of almonds
    • 1 piece of fruit
  • Lunch:
    • Chicken Breast or 1 Can of tuna
    • Large Vegetable salad (add carrots, spinach, cucumbers, etc.)
    • 2 tbsp Stone ground mustard (trust me here!) 
  • Snack (pre-workout):
    • 2 pieces of fruit
    • 1 handful of almonds
    • (whey shake, if needed)
  • Dinner:
    • 1 Chicken breast (marinate  in Balsamic Vinegar for 30 min)
    • 1 handful carrots (I like baby carrots, no mess)
    • 1 handful of grapes
    • Small salad (add any veggies you want, dash some balsamic on top)

That’s a typical day for me, I’m never hungry and I have a lot of energy throughout.  Find what works for you, the idea is to get back to letting your body let you know when it’s time to eat.  When you do eat keep portions in mind, the typical portion sizes these days are way too big, eat what you need (think primal, just enough to sustain!).   Once you start eating cleaner, it will be easy to stick to it.  Eating every few hours will keep your metabolism burning all throughout the day.

]]> http://www.vikingmuscle.com/2011/10/25/viking-diet/feed/ 3 Clean Eating: The List http://www.vikingmuscle.com/2011/10/25/clean-eating-the-list/ http://www.vikingmuscle.com/2011/10/25/clean-eating-the-list/#comments Tue, 25 Oct 2011 20:45:15 +0000 Neil http://www.vikingmuscle.com/?p=52 Eating clean is the best way to get the results you are looking fort.  The easiest and most effective way to get the body you want is by changing the foods you eat.  It makes sense right?  If you put organic, whole, unprocessed foods into your body… your body has nothing left to store as fat because it can use the foods for energy and sustainment. Try weeding out the processed foods in your diet for 30 days and watch the difference in the way you look and feel.

 

Protein

  • Boneless, Skinless Chicken Breast
  • Tuna (water packed)
  • Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Venison
  • Buffalo
  • Ostrich
  • Protein Powder (Whey, Casein, Soy, Egg)
  • Eggs
  • Low or Non-Fat Cottage cheese, Ricotta
  • Low fat or Non fat Yogurt
  • Ribeye Steaks or Roast
  • Top Round Steaks or Roast (stew meat, London broil, Stir fry)
  • Top Sirloin (Sirloin Top Butt)
  • Beef Tenderloin (filet mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Stir Fry, Fajitas)
  • Eye of Round (Cube meat, Stew meat, Bottom Round)
  • Ground Turkey
  • Turkey Breast slices or cutlets (*no processed deli or sandwich meats)

Complex Carbs

  • Oatmeal (Old fashioned, Quick oats, Irish steal cut)
  • Sweet Potatoes, Yams
  • Brown rice
  • Ezekial bread
  • Whole wheat bread

Fibrous Carbs

  • Green Leafy lettuce (red, green, romaine)
  • Broccoli
  • Asparagus
  • String Beans
  • Spinach
  • Bell Peppers (Green or Red)
  • Brussels Sprouts
  • Cauliflower
  • Cabbage
  • Celery
  • Cucumber
  • Carrots
  • Eggplant
  • Onions
  • Pumpkin
  • Garlic
  • Tomatoes
  • Zucchini

Fruit

  • bananas, oranges, apples, grapefruit,
  • peaches, strawberries, blueberries,
  • rasberries, lemons or limes

Healthy Fats

  • Natural Style Peanut Butter
  • Olive oil, Safflower oil
  • Flaxseed oil
  • Fish Oil
  • Nuts (almonds, walnuts)
  • Avocado

Dairy

  • Eggs
  • Low of Non-Fat cottage cheese, Ricotta
  • Low or non-fat milk
  • Low fat or non-fat yogurt

 

Misc

  • Mustard
  • Garlic
  • Iced tea
  • Mushrooms
  • Herbal tea
  • Onions
  • Dry seasonings (Herbal, etc.)
  • Scallions
  • Lemon
  • Salt
  • Pepper
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