Daily Meal Plan

[Matthew]

Does anyone know where to find a daily meal plan for a Jocko lifestyle? I would really like a weeks worth of what Jocko eats, but would settle for just a day. I'm so curious and there is nothing out there. I hope he makes a meal plan similar to his work out plans in his new Discipline Equals Freedom book.

[mynewunit]

Jocko has talked a bunch about this on the podcast. He likes salads as a fat delivery system. He obviously eats steak, veggies, meat. He has specifically mentioned that he doesn't like eggs.

My day is 2 eggs scrambled and an ounce of cheese, then 6 to 8 oz of meat with 8 oz of veggies (broccoli, green beans, cauliflower, carrots, cucumbers). Snack is a salad, maybe spinach tuna and mayo, or greens, cheese, vinegar and deli meat. Dinner is meat, steamed veggies, and maybe 1 serving of carbs. This can be combined to look like something, like fish tacos and edamame, chicken-peppers-cheese on a roll, teriyaki beef broccoli and rice.
I try to eat fish or seafood twice a week, a dozen plus eggs a week, a pound of lettuce / spinach / etc. Also try to eat veggies at the "base" of the meal. When the kids have spaghetti and meat balls, I just swap out the pasta with either green beans or broccoli, same sauce same meatballs. Hit this back and I will pass you a list of Troopers on twitter that are dropping some serious weight using the Jocko path and info from wise sources.

[Matthew]

Here is my problem:

I am 37 years old. I am a male, at 6'1" tall. I used to play college football. I am extremely over weight, about 300 pounds. But, even at that weight I am pretty strong. I can bench 320-340. I can squat well over 300. And I can run 3 miles comfortably at about a 15 minute mile pace. I think my body fat is around 30-35%. So, I am a bug fat guy, but I am pretty strong and somewhat conditioned. My 6'1" 300 pound frame is not like most at that same height and weight if that makes sense. How do I switch to the Paleo diet and lose weight too? How do I know how much food to eat? If someone tells me to just switch diet and not worry about calories I promise you I will stay fat on the Paleo diet. And does the Paleo diet allow or call for protein shakes? My goal it to be an extremely lean 235 pounds with the same strength I have now, if not more.

[Matthew]

Feb 13, 2018 14:28:06 GMT -8 Matthew said:

Here is my problem:

I am 37 years old. I am a male, at 6'1" tall. I used to play college football. I am extremely over weight, about 300 pounds. But, even at that weight I am pretty strong. I can bench 320-340. I can squat well over 300. And I can run 3 miles comfortably at about a 15 minute mile pace. I think my body fat is around 30-35%. So, I am a bug fat guy, but I am pretty strong and somewhat conditioned. My 6'1" 300 pound frame is not like most at that same height and weight if that makes sense. How do I switch to the Paleo diet and lose weight too? How do I know how much food to eat? If someone tells me to just switch diet and not worry about calories I promise you I will stay fat on the Paleo diet. And does the Paleo diet allow or call for protein shakes? My goal it to be an extremely lean 235 pounds with the same strength I have now, if not more.

[mynewunit]

Okay. Now that is something I can work with. You have 2 options. First is to go full ketogenesis. Test your blood or urine to determine if your body is using ketones for energy. This will take fasting or only eating in small windows (4 hours per day). This will mean NO Sugar, No grains, and very little carbs. Also limiting protein because that can be made into glucose. Veggies and Fat. It will also take some calorie restriction most likely to get your body dropping weight.

The other option is to intentionally burn fat. This means endurance training in the right heart range. This means keeping your heart rate between 110 and 140. The longer the better. Your body can keep up with all processes at this rate. Your lungs keep up, your liver keeps up, your muscles keep up. This means that you are just burning calories.

Obviously combining these helps. For results, you need consequences and externalization. I recommend tweeting your scale once a week and having a few guys who will encourage you and harass you. *cough*
I am 6'1" and 250. I can only bench 250, but my deadlift is up to 365.

[mynewunit]

Matthew. Drop me a note. Let's give each other a kick start on dropping some lbs.
2 options.
1. Lets "run" 10 miles a week for 10 weeks. Something like 4 days of 1 mile, 3 days of 2 miles. stack them higher when you miss a day.
2. 10,000 kettle bell swings in 20 days. this one is a daily intense 30 minute swing session. or a mellow 45 minutes.

Regular posts of evidence. Start weight and end weight. Truth and struggle. Ready when you are.

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[engelsdad422]

I don't know about Jockos diet plan but my greatest weight loss achievement was when I followed the paleo diet. I went from 230 to 200 which was the least I weighed since high school. Of course, I think doing Crossfit helped a little but the combination of the two seemed to be the magic. I look at photos of myself at that weight and wonder why I ever quit lol

[helgs]

Eat your greens. Whatever diet plan you follow, eat loads of greens, especially if you're trying to get lean. Proper greens, not stupid iceberg lettuce. Spinach, kale, all sorts of curly leaf salad greens. Full of micronutrients and providing fiber for your gut bacteria. Half my dinner plate is salad greens.
Ditch sugary drinks (I believe Mark Sisson says don't drink your calories?), minimise sauces and dressings, don't even think about candy, ditch the alcohol. Until you've done that, everything else is fairly pointless.

[grav9]

I was also interested in this question. I used to use different applications, most of them are paid. I ended up building a meal plan by the number of proteins, fats, and carbs I needed per day. I try to eat more simple food.