I was having a chat with one of my clients this morning, explaining to her on how she can progress the quality of her many meals - aiming for balanced meals each time.
A few hours later, I received an email from a fellow reader from Kenya, who briefly explained his diet to me, in his exact words: As for eating I am watching what I eat, mostly vegetables and fruits, and on
weekends chicken.
Then just moments ago, as I am seated at the Starbucks in Bangsar Village, I noticed this really tall and well-built Caucasian guy - blonde ponytail, reminds me of a wrestler - he obviously works out (he was even in workout attire), but let’s just say that your goal would not be to have a body like his. He whipped out a tub (yes, a tub!) of grapes, a whole apple - and a coffee to go with it. Now though he may have seemed to have eaten ‘healthy’ (it’s all fruits), but still, the meal isn’t balanced.
Now think about what you eat on a daily basis.
Are your eating habits giving you what you want – a lean, healthy body that you’re able to maintain? One that you’re happy with when looking in the mirror? If not… then you may want to pay attention to what I have to say in this post…
I have noticed, that most often, our unbalanced meals are usually messed up by too much of carbs. Don’t get me wrong - there’s nothing wrong with carbs - they are a great and ‘clean’ energy source, but it almost always is a problem for most of us because we eat too much of it. And when our unbalanced meals consist PRIMARILY of carbohydrates and fat, with little or no protein - things don’t end up quite the way we like it to.
One quick example I always use to illustrate this point is the typical food you can find in an Indian restaurant: Chapati, Idli, Naan, Thosai, Puri
And to make things worse, some people would top it off with a ridiculously over-sweetened drink - and you’ll end up with what I’d like to call a ‘carb-bomb’. Also, oddly, not many people add a meat dish to their meals in an Indian restaurant, or anywhere else for that matter, and I think it is because it will significantly increase the cost of the meal. e.g., 1 Chapati = RM1 - but add 1 piece of chicken and your bill would soar up to RM5 easily.
Some predominantly carbohydrate meals you may be regularly eating, especially if you’re Malaysian like me:
Nasi Lemak*
Roti Canai
Curry Puffs
Malay Kuih
Kuey Teow* (soft fluffy flat rice noodles made of rice and translucent white in colour, fried)
Mee Goreng* (fried yellow noodles)
Maggi Goreng (only in Malaysia can we figure out how to add more fat to the already fatty instant noodles)
Fried Rice*
Chee Choeng Fun (Chinese dish made with rice flour)
Kaya Toast
Wantan Mee - Chinese noodles with dumplings, but sorry, not enough lean protein.
Apam Balik (a bread like puff with sugar, corn, and coarse nut in the middle)
Putu Mayam (string hoppers)
All types of doughnuts and most desserts
Popcorn
*The tiny amounts of meat/egg/seafood they sometimes cook these with is hardly sufficient protein for it to be call ‘balanced’ - unless you order it with a whole piece of chicken perhaps. So I still consider these non-balanced meals.
Sadly, most of the above are sometimes the only meals we eat, and they are predominantly carbohydrates and fat - and many can go on eating these meals all day, for weeks, and for an entire lifetime - because it’s just habit and what they’ve been eating all their lives - and that’s a problem if your goal is to have a better body. I know, and that was what my diet looked like many years ago.
How to Compose Your Very Own Balanced Meals - Every Time
Here’s one easy to learn skill that will go a long way in getting you closer to your dream physique.
Often we think of the food pyramid, glycemic index, calorie content, and so many other things that it sometimes just gets too complicated to know what to follow - and I agree! Counting calories and weighing your food is great, but it’s just not practical.
Now, very quickly, I am going to teach you how to balance your meals, without getting too technical and going too deep. For now, look past the food pyramid and all the complicated mumbo-jumbo which has been holding you back all this time.
A complete and balanced meal consists of:
- Lean protein
- Vegetables (yes, every time you eat!)/Carbs
- Fat (Yes it does!)
Step 1 - Protein
Determine how much protein you need in a day - varies based on your weight, activity levels, and goals - determine how much you need by reading this: http://www.exrx.net/Nutrition/Protein.html
Now divide your daily requirement over the number of meals you have in a day. For example, I aim for 200g daily, so over the 6 meals I have daily, that’s about 33g protein per meal. Determine how much that is by learning how much protein is in your favourite cuts of meat, fish, etc, so you can estimate your meals correctly. Use a reliable nutrient database, like this one from the USDA: http://www.nal.usda.gov/fnic/foodcomp/search/
Step 2 - Vegetables (contains carbs too)
Now pile on the vegetables, and even the occasional fruit. I promise, that I don’t know a single person who has ever gotten fat by eating vegetables.
Step 3 - Quality Carbs
Now add more carbs, such as rice, apples, oranges, oatmeal, all bran cereals, vegetables, muesli, pasta, bread, yams, potatoes, etc.
A rule of thumb I use is that Step 2 + Step 3, which are the vegetables and the carbs, should not exceed about 50% of your entire meal on the plate. You can gauge this visually.
Step 4 - Fat
Most of the times, you won’t need to purposely add fat to your diet, as they usually come with your lean protein source, so I wouldn’t really worry too much about this, and focus on getting the above steps in order first.
Bonus tip - Quit the calorie containing drinks (including fruit juice) - water is just fine!
And that’s it! You have now got yourself a meal that is way more balanced than your typical average Joe. Though it is not the PERFECT meal, it is a great start to better nutrition, that will bring you steps closer to your fitness goals.
For most of you, this alone will be tough, and the challenge will be to put my advice into action and actually make it happen. The best way to do this, is to actually start thinking of your meals in advance - it may even evolve into bringing along your own meals, doing your own weekly marketing, storing meats/etc in the freezer for future use, and so on. Me, personally - I sometimes carry grilled chicken, 10 hard boiled eggs, a protein powder supplement (they can come in handy), etc with me when I’m on the go - and I use them to ensure my meals add up.
Something I've whipped up in the kitchen before (2 slices sprouted grain bread not pictured)
When we eat a clean diet free of so much unnecessary carbs, fat, sugar, salt and preservatives, our fitness goal doesn’t have to be such a big challenge.
It took me awhile to reach where I am today in terms of my eating habits, and you will too - but it has to start somewhere, and someday. May that day be today for you.
Have an awesome (and balanced) weekend everyone!
Fitness is a Lifestyle - not a diet,
DM
ACE-certified Lifestyle & Weight Management Consultant
ACE-certified Personal Trainer
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{ 24 comments… read them below or add one }
Hi there,
DM, this is truely useful and helpful as well….thank u very much, i really need some motivation like this.
I hope it will benefits others too..hell yeah…
KEEP UP THE GOOD WORK EVERYONE
This is definitely do-able. Needs a little practice, true. But do-able nonetheless.
Hey DM,
Thanks for the informative article. Could you suggest a few samples of typical daily meal plan, from breakfast till before bed that you can share with us? I’m pretty bored with pretty limited choices of healthy food that I can think of. That chicken in the picture looks really yummy. Where you get that? I sometimes do buy those roasted/tandoori chicken from Giant/Carrefour/Tesco to keep and whip it out when I’m hungry, but it’s not nice and appetizing.
Yes it is indeed very important to create a evenly balance meal. I use http://www.livestrong.com or myfitnesspal.com to get a rough idea how much carb, protein and fat are there in my diet. You can adjust from there. There are no perfect examples. Just like what DM mentioned i sometime have to use supplement to cover what i need for that day,
For me i’m lucky to have a pantry at office so what i’ll do is I’ll just put 2 tub of protein at work and 2 tub of protein at home.
Sorry i’ve missed out something, if i am having refined carb for lunch or any meal i will keep the “one palm rule” on rice and noodles and avoid crazy gravy. (like noodles drench in soy sauce, rice in curry) those are No No… LOL
What do you think of Subway sandwiches? Looks pretty well balanced to me (yes, this is the lazy me speaking).
Nice write-up. This is something that people always miss out when they are into a weight losing frenzy. A balanced meal - all 3 protein, carbs (fiber) & fats! :)
@Aizan: Subway if not mistaken it’s full of sodium … I remember there’s one Seafood & Crab is full of mayo, you would wanna skip that as well .. hahahaha
Hello all,
I got a question but its a bit out of topic but i really needed some suggestion from DM and fellow gym-goers. I stopped gym for about a year and I started to continue back my gym session. Last time when I was doing weightlifting, I purely relay on food for my protein intake such as egg, tuna, milk, etc.
Since now I continued my gym session, I thought why not give supplement a try but I don’t really know which one I should choose as there are tons out there. Here is some of my goals:
1)Build muscle and of course lining
2)Tone body
3)Flatten stomach
P.S: Not really want a hardcore Mr. Olympic looks. Just tone and nice with muscle. Thats all.
Any suggestion which product I should take?
Thanks in advance.
Hi Daren. I’m actually not a big believer in supplements. I belong to the other school of thought which says that you can get all the protein that you need from your daily food intake.
The only supplement that I take is cod liver oil.
Daren,
I agree with Aizan. However, sometimes it’s hard to obtain protein easily, like post workout meal for example. Maybe just a scoop or two(depending on your body requirement) of whey protein to prevent the muscle breakdown (after an hour of workout), should be enough. Just make you don’t miss out your carbs and fats intake as well :). Balanced meal, every meal.
Daren,
Take some sustained released proteins such as ON Pro Complex, GAT Muscletein - things like that. I use that on daily basis to maintain my physique and i’m averaging about 14% body fat now (though i’m now trying to bring it down to 10%), just as a reference I am 5′10″ and weigh 78kg. I take the protein usually in the morning with my whole wheat cereal, 2 scoop that gives 45-50g protein. The rest of my protein needs is from food that I ingest such as grilled chicken breasts, the usual fishes or a Subway Club with no sauce.
As described by your aims :-
1) To build muscle you need the protein - protein supplement will help a lot, otherwise you have loads of chicken breasts and fishes to eat. Don’t go into the rut of building too much fat while your building muscle - so do eat a healthy, balanced and clean diet otherwise you’ll end up being fat with muscle and it’ll take some time to shed those fat off again. As for what you mean by lining - i think it is muscular definition your referring to. This is done by stripping excess fat off your body and not by doing excessive reps in the gym. Once your body fat% drops to about 12-13% (6-8 pack abs shows up clearly at about 9-10%) thats where you’ll see the definition of your muscles clearly. For all the muscle definition to show, first you must have decent muscles underneath those skin to begin with, so start pumping.
2) Toned - relates back to muscular definition again. General perception of being toned is living and breathing in the gym - imho very wrong. This comes with lower body fat% again. As your body fat% goes down, the more toned and defined you look - again it will boil down ultimately to the diet you have. I would say for a great looking physique, 30% comes from workout, 30% comes from nutrition, 30% comes from willpower & 10% from wanting to look better in front of gals.
3) Flatten stomach - another misguided perception that most ppl use are spot reduction - “DOESNT WORK”. Maintain a healthy diet + workout and keep to it, soon you’ll see it goin down. Unless anyone wants to pay RM 3-5k and take the quick way out with those Dr Nano injection thingy, may make you look good for a lil while but then if you still maintain the same lifestyle you had before you’ll end up lookin like how you did in no time coz you’ve not made the lifestyle change to maintain it.
Cheers, just my honest opinions.
Thanks Aizan, Chris and Jonz. Actually I wrote a rather long reply but due to technical glitch its gone. LOL.
Well, I would go for Optimum Nutrition 100% Whey to increase my protein intake. And I got 2 plans to follow but I don’t know which one is the best for me. I need some suggestion.
PLAN A
Mon - Weight (1 group) + Threadmill
Tues - 2 Classes
Wed - Weight (1 group) + Threadmill
Thurs - 2 Classes
Fri - Weight (1 group) + 1 Class
Sat - Either I’ll swim or just relax
PLAN B
Mon - Weight (1 group) + 1 Class
Tues - Weight (1 group) + 1 Class
Wed - Weight (1 group) + 1 Class
Thurs - Weight (1 group) + 1 Class
Fri - Weight (1 group) + 1 Class
Sat - Either I swim or just relax
Class: RPM/Bodycombat/Bodypump
My purpose for joining classes is for toning/cardio/fat burn purposes rather than the usual boring threadmill routine. But I will still incorporated it in my work out.
For better reference, I’m 6.2″ (182cm) and currently weight 78kg. My body is average looking but I’m seeking more than that. And I attend gym after my work every working days unless something comes up. Normally would get 6-7 hours sleep.
Rgds,
Daren
Frankly, your schedule is unrealistic. I’d be happy with training only 3 to 4 times a week. Going to the gym everyday will only make you burn out and lose interest faster.
Daren,
Any idea what is your body fat% is at?
Aizan - Its unrealistic if you do the same routine but I’m joining different classes. about the weight routine its the same old same old. I’m determine to do this and will take note on my diet whether it is sufficient or not. Thanks for you comment, Aizan. Appreciated it.
Jonz - There was one time in complex, the healthcare fella measure me around 15-16% with a freaking weight machine (kinda high tech one). But as far as I know, to measure bodyfats, you need to pinch your skin and measure it with tape to get the correct result yea?
Im in gym now and will try to ask whther they do free test bo.
Thank you both of you so much.
Rgds,
Daren
Remember, in order to gain. You need to rest. That’s when you gain the most - resting. Muscles r torn during workouts, and rebuild when resting. It’s good to have a solid programme for your workouts. Make sure you have a workout journal too.
btw, google up for “active recovery”, on your rest days you can do other sports such as leisure walks/jogs/swims or even play a sport.
Daren,
need to know ur body fat% before I can give suggestions. However I do agree that ur schedule is a little extreme. It’s possible but it may take a toll on ur recovery. I usually go 2 days on n 1 day off whereby the off days are active recovery - cardio days. I will strive to keep my weekends off frm workin out. I cycle my workouts by a single muscle group n 2 muscle group from time to time.
Hey all,
Gonna ask a question that’s been worrying me. I doing some simple workout at home few months back and recently I joined a gym. Prior to that, I do some jogging 2-3 times a week since last year and much less nowadays. Although I can see some improvement on my physique but what I’m worried about is that I’m losing weight. From 60kg, and slowly down to 57-58kg range. I’m quite small size as I am now at 170cm and want to gain more muscle and lose more of those fats around my abs. Am I doing something wrong there or it’s nothing to worry about? Currently I’m practicing having smaller meals throughout the day. Maybe I’m not eating enough??!
Jonz : Missed the test due to overtime but I’ll post it up a.s.ap. Thanks again.
Yin - IMO, I think your food intake is not enough. Muscle can be burn through cardio as well so most probably the problem is your food intake. Take others’s comment as well. =D
yin: I cooked that chicken. It is actually out-of-my-scope as a fitness professional to come up with a diet plan for you. You would need to see a dietitian/nutritionist for that. However, I do have plenty of tips to share that can guide you to making the right food choices in your everyday life - I explain this in great detail in my email newsletter, which you can subscribe to over here (it’s free):
http://www.dailymuscle.com/dms-email-newsletter/
Aizan: I’ve never been a fan of Subway - just too much bread and insufficient protein (for that price). I find that the bakery at Ikano (swedish bakery I think) makes great sandwiches with better/balanced stuff in it. I don’t mind paying for good food, but I think Subway is a rip-off, and many people are eating Subways and paying so much, and thinking they are eating healthy - I mean, it sure is better than a plate of fried noodles,etc but it ain’t as health as they’d like you to believe. The amount of salt alone they shake on the sub is horrifying. But that’s just me… :-)
Jake: Good idea - but personally, I can’t imagine having 4 tubs lying around… LOL. I just keep a tub at home and pack new protein powder to take with me every day. But it seems like you’ve mastered the ‘concept’… so good for you!
daren: I know what you mean - just speak to someone at the supplement store and they can help you - be careful not to be duped into those before & after pics on the tub, sodon’t waste your money on anything ‘fancy’ or ridiculously expensive. Just plain old whey protein is good enough - Aizan is right as well, in an ideal world, I’d like to eat my protein if only I had the time to prepare it. Your goals of:
1)Build muscle and of course lining
2)Tone body
3)Flatten stomach
basically means you need to lose fat. I would suggest you go with your Plan B - and for classes, I would LIMIT IT TO 3 Classes PER WEEK, no need for bodypump since you’ve got your strength training covered - I’d say you go for RPM - I am a big believer of interval training for maximum fat loss, and RPM is quite close to that. I agree with Aizan that it is too much. Also, don’t under-eat or you’ll end up looking like a scrawny bag of bones. By the way daren… do you happen to work out at FF Manulife? Cos I’ve been noticing someone there who works out as hard as you do…
yin: If you wanna reveal those abs.. your fat has to go away.. and that often comes along with weight-loss. Pay more attention to the mirror, and don’t obsess with the scale too much. I’ve got very fit and lean clients who are only around 45kg (female), but what matters is that they are fit, and have awesome physiques - and are within the healthy range of bodyfat/muscle.
Hope I’ve answered all your questions everyone, and sorry for the late reply.. i’ve been busy with a ’secret online project’ - which you gotta subscribe to my newsletter if you wanna know what it is ;-)
I’m off to carry out more PT sessions for the day.. have an awesome weekend boys and girls!
DM
DM - Got it. Nope, I’m in CF. I love RPM and can’t live without bodycombat and hiphop’s classes for now. Will post my updates. Thanks.
@DM: Wow, you cooked that yourself? You could make a good cook too.. hehe.. Could I have the recipe please?
If I want to get bigger and get more muscle mass, should I still go for weight-loss to get rid of my fats? I don’t want to get those skinny toned look. I already have quite flat tummy, but not quite, still have some layer of fats covering it. It’s hard to describe without you see my pic of my actual body. As for now, I try to eat more and more, trying to eat as healthy as possible, of course..
yin: Maybe you should take your eyes off the scale and weight - and focus on how you feel, and how your clothes fit - focus also on how your body looks in the mirror.
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