DIET, SUPPLEMENTS & WORKOUT GEAR 🏋JUSTIN PATRICK
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DietThis is what I cook and eat during the week
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Protein
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EggsI eat 1-3 eggs a day with protein shakes, hardboiled or scrambled with butter, turkey breast and cilantro
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Steak
2-4 steaks a week for serious gains, pan fried with butter, crushed garlic, himilayan salt and ground pepper (and a glass of red wine)
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Chicken Breast
2-4 meals of chicken breast a week with paprika, lemon juice, garlic, parsely, salt, pepper baked at 450°F for 30 minutes
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Turkey BreastI get deli slices of these and pan fry them like bacon using coconut oil and scrambled eggs
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Canned Tuna
Mix this with mayonnaise, horseradish, dijon mustard, celery, parsely, salt, pepper and eat on toasted whole wheat bread
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Canned SalmonI just eat this with lemon juice or tobasco sauce and brown rice
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Canned SardinesI just eat this with lemon juice or tobasco sauce and brown rice
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Sockeye SalmonBuy frozen and eat 2-4 of these per week pan fried with avocado oil, lemon juice, parsely, salt and pepper
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CodBuy frozen and eat 2-4 of these per week pan fried with avocado oil, lemon juice, parsely, salt and pepper
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Greens
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BrocolliI these in bulk frozen packs and pan fry them with protein
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Brussel SproutsI these in bulk frozen packs and pan fry them with protein
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Green BeansI these in bulk frozen packs and pan fry them with protein
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SpinachI these in bulk frozen packs and pan fry them with protein
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AvocadosAdd these as a side dish to anything I'm eating
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CeleryAdd these to canned tuna for crunchiness
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CilantroGreat with eggs or substitute for parsely, I love its crunchy texture
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ParselyGreat with eggs or substitute for cilantro, I rip up a handful and add as a topping to my main dishes
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Garlic Buy a bunch of these cloves, chop them up and add to any protein
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KimchiI keep some ready in the back of the fridge as a spicy side dish
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Oils
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Butter
Main source of fat and for frying things, stay away from cheap oils like Soybean, Canola, Corn, Sunflower, Peanut, Sesame
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Coconut OilI add this to proteins, oatmeal, protein shakes, oil pulling my teeth, hair conditioner, skin cleanser
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Avocado Oila very healthy fat and an excellent source of antioxidants, essential fatty acids, minerals, and vitamins
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Almond ButterAlmond butter is slightly healthier than peanut butter because it has more vitamins, minerals, and fiber
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Peanut ButterMy favorite snack for keeping me full, I add this to protein shakes or toasted wholewheat bread
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Carbs
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OatmealMy main breakfast 5-7 days a week with protein powder, cinnamon, coconut oil, frozen berries and honey added
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Wholewheat BreadToasted and eaten with eggs, tuna or peanut or almond butter
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Sweet PotatoesBoil these and eat with proteins, stay away from any other potatoes
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Brown RiceCook this and eat with proteins, stay away from any other rice e.g. white rice
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Kidney BeansAnother side dish mainly composed of carbs and fiber, but are also a good source of protein
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Liquids
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Filtered Water5-7 cups of water throughout the day using Brita filter and glass cups
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Grapefruit JuiceI usually drink this or orange juice after taking apple cider vinegar in the morning, get pure not concentrated juice
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Orange JuiceI usually mix this with grapefruit juice in order to make it less sour tasting
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Almond MilkAdd this to all my protein shakes and a splash of this onto oatmeal
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LemonsI buy fresh lemons but bottled lemon juice is also good, add them to water, chicken or any fish
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CoffeeI prefer strong coffee i.e. light or medium roasted, stay away from dark or Starbucks crap
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Green TeaI drink a cup of green tea in the late afternoon or evening after a meal, keeps me awake
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HoneyAdd this to green tea, greek yogurt, oatmeal and protein shakes
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Apple Cider VinegarOne tablespoon first thing in the morning to reset my system
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Coconut WaterI drink this when I'm bored especially during summer, Thai coconut water is the best
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Red WineI drink this with steak or late in the evening ;)
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Snacks
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BananasI usually freeze these and add to a protein shake or eat one before working out
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Frozen BerriesAdd these to oatmeal or greek yogurt
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Greek YogurtMy preferred evening snack with honey, nuts and frozen berries
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AlmondsI snack on these throughout the day between meals
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CashewsI snack on these throughout the day between meals
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WalnutsI snack on these throughout the day between meals
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GumChewing gum helps my mouth stay active, salivated and social
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Seasoning
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Himalayan Salt
Healthier option to processed salt contains over 84 minerals and trace elements including calcium, magnesium, potassium, copper and iron
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PepperI always get a pepper grinder version for freshed pepper
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Tabasco SauceGreat on anything!
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CinnamonAdd to oatmeal helps boost your metabolism and help lower your LDL cholesterol
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Cayenne PepperI usually add this to chicken for an extra kick
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PaprikaRich in vitamin C and carotenoids and just tastes good
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Brown SugarAdd to my morning coffee
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MayonnaiseTo mix with canned tuna
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HorseradishFor steaks for that extra kick
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Dijon MustardFor flavoring canned tuna or chicken
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Junk Food
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Coke ClassicBetter and stronger than Pepsi, my guilty pleasure ;)
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CheeseburgersI like McDonalds cheeseburgers more than Big Macs because there simpler and less bread
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DonairsGreek donairs with beef and tabasco sauce are my favorites
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Sour KidsI grew up eating these and still eat them to this day
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Big Foot I grew up eating these and still eat them to this day
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Red BullMy caffeine rush but I prefer the non carbonated version found in Thailand
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Lucky CharmsMy favorite childhood cereal growing up
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Cooking Tools
If you're new to cooking these are the tools I recommend
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Cutting BoardTo chop up anything get a good cutting board preferably wood, stay away from cheap plastic boards
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KnifeI prefer a small cleaver still because it has more weight and can carry chopped stuff onto the flat part of the blade
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Chopsticks
Cooking requires dexterity and I prefer using chopsticks versus any other kitchen utensil, it also gives your hand a workout
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Glass CupsI always drink from glass cups, stay away from cheap plastic
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VitamixTo blend up stuff for smoothies or protein shakes get a good blender
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Frying PanYou only need to invest in one solid frying pan that's non stick, stay away from cast iron or thin metals
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Brita Water FilterStop buying plastic water bottles and filter your tap water using Brita
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Supplements
Current supplements I'm taking
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Apple Cider VinegarIf you can't handle or carry the liquid version take these capsules instead
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Coconut OilIf you can't handle or carry the liquid version take these capsules instead
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Omega 3 OilThe liquid version is more effective, one tablespoon before a meaal
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Protein PowderI add this to my protein shakes and oatmeal
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Collagen PowderI add this to my protein shakes and oatmeal
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PreworkoutGreat for instant energy during workouts when coffee doesn't help
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ZMATake this before bed for muscle recovery and better sleep
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MultivitaminTo balance things out invest in a good multivitamin, stay away from Centrum
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