The Lean and Mean Calisthenics Diet – 4 Minimalistic Principles to Get You Started!

The Lean and Mean Calisthenics Diet – 4 Minimalistic Principles to Get You Started!

The Lean and Mean Calisthenics Diet

One thing that attracts people to bodyweight training is its simplistic nature.

There’s no need for a gym membership, and you don’t need any special equipment. All you need is your body and your mind. Put those two things together and you can hammer out some of the most intense muscle and strength-building workouts based on calisthenics.

But developing a well-sculpted physique takes more than just working out. To really build the kind of body that shows off your muscles and all your hard work, you’ve got to eat right. The calisthenics diet isn’t complicated, but it still requires the same kind of hard work and mental toughness as doing bodyweight workouts.

Commit to the Calisthenics Workout Diet To Achieve the Calisthenics Body You Want

Calisthenics Diet requires commitmentIf you’re ready to follow the calisthenics diet and want to maximize your workout efforts, commit yourself to eating right and declare war on junk food. That’s a good place to start.

Once you’ve got your mind right about eating healthily, the rest is easy. It’s like bodyweight training in some ways; there are hundreds of ways to eat healthily, with lots of foods to choose from, just like the many bodyweight exercises you can make use of for your personal workout.

The calisthenics diet isn’t anything complicated.

There’s no complex system to follow, no pills or supplements to take, and no expensive pre-packaged food you need to buy. Here’s the strategy for success with this diet:

Principle #1 – The War on Junk Food – Eat As Natural as possible

You don’t get to be lean and mean by rolling through the drive-thru, ordering a hamburger, soft drink, and bucket of fries. And that ripped look isn’t made from chocolate bars, energy drinks, and pastries. If you’re serious about following the calisthenics diet, you’ve got to declare war on junk food.

An estimated 70 percent of all adults in the United States are overweight or obese, according to the Center for Disease Control and Prevention. About 26 million people have diabetes, and another 79 million are prediabetic, according to the American Diabetes Association.

Controversies may well always abound over whether artificial ingredients, food additives, and pesticides are healthy or unhealthy.

convict conditioning diet

Some argue that it depends on the TYPE of chemical you’re considering, as well as the AMOUNT of said chemical you’re ingesting.

Me? I’ll let scientists continue their seemingly never-ending debates about which ingredients are OK to consume and which are not, but I’ll follow the safe route and avoid them all as much as possible in favor of eating REAL FOOD. The stuff that grows on the ground, on a tree, or comes from an animal. The stuff that only lists one ingredient on the package. The stuff we humans have been eating for tens of thousands of years.

How many times have food manufacturers promoted alternatives – mostly aimed at the weight loss market – that promise to be healthy substitutes for things like fat and sugar? As recently as 1996, the U.S. Food and Drug Administration – the agency in charge of telling Americans which drugs and foods are safe to consume – allowed for the fat substitute Olestra to be used in place of oils in things like chips. Soon, people discovered it “negated the body’s ability to absorb essential vitamins” and gave side effects including “cramps, gas and loose bowels.” Despite this, the ingredient is still legal in the USA. In 2010, Time Magazine called it one of the world’s 50 worst inventions of all time, yet it’s still included in a variety of processed foods.

While this is perhaps one of the more extreme examples of an undesirable food additive, I’ll play it safe and stick with nature-made foods. Yes, you’ll hear about the occasional e.coli-infected spinach or beef recall, but even these are the result of contamination with man-made industrial pollutants and dirty water sources (e.g. sewage), not a problem with the food itself.

And that’s because too many people gobble up burgers, fries, soft drinks, and sugary snacks every day like it’s going to be their last meal. Obesity and diabetes are both diseases that can lead to serious health problems, including death. And no matter how hard you workout, you’ll never achieve your ideal body if you’re eating junk.

The takeaway point:

Read the labels on everything you plan to buy. Go for foods that contain as few ingredients as possible (I personally shoot for five or less). Keep the words of fitness legend and bodyweight calisthenics master, Jack LaLanne, in mind: “If Man makes it, don’t eat it.

Principle #2 – Eat Produce, Organic when Possible

When was the last time you ever heard about someone overdosing on celery or dying of eating too many raspberries? These stories aren’t exactly making headline news! We evolved to eat fruits and veggies in abundance. These foods are absolutely loaded with all sorts of essential vitamins and minerals your body needs, not only to build quality muscle but also to regulate its every function. Small wonder every medical agency routinely talks about the anti-disease and general health-promoting benefits of nature’s wonder drugs.

So we know fruits and veggies are good, but let’s go one step further. Whenever possible, eat organic produce.

convict conditioning diet

Quite simply, these are foods that have been grown (or raised) on farmlands and pastures free of synthetic chemical pesticides, food additives, or antibiotic agents for at least three years. You can read more about what being organic means here. Again, there is debate as to how healthy/unhealthy pesticides and other man-made chemicals are, but why not play it safe and avoid them altogether if you can?

Challenges to buying organic produce
1. I know that there are a few challenges to consuming only organic food, the first of which is cost. Typically, organic produce will run you about twice as much as its conventionally-grown cousins. The best way to cut down on cost is to buy it in bulk.

In the last two years or so, bulk retailers like Costco have increased their selection of organic produce tremendously. I can now buy a 1.5-pound bag of organic baby kale for just over what it would cost me to buy two bunches (1/4 pound each) of conventionally grown kale. I buy 90% of my organic produce at Costco, as they carry reasonably-priced organic beets, apples, bananas, carrots, celery, spinach, kale, and several other items.

2. The second challenge is availability. Maybe you don’t live near a store that has access to many varieties of organic produce. If this is you, buy what you can organically, and stick to conventional produce otherwise.

As the University of Illinois reports here, it’s still far better to eat (well-washed) produce containing pesticides than to forego them altogether. Try buying organic varieties of things that you have to eat the skin on (such as apples, peaches, lettuce leaves, etc.), and buy conventional varieties of things that you’ll throw away the skin/peel (melons, bananas). You can also check out the Environmental Working Group’s list of the top best/worst produce items in terms of pesticide residues.

In fact, I’d encourage you to check them out, either way, their website being an amazing resource for all information pertaining to the consumption of organic produce.

The takeaway point:

Eat organic produce when possible, especially when you have to eat the skin/peel of the item. If you can’t buy organic, eat conventional produce. Just be sure to wash and scrub it well.

Principle #3 – Get Your Protein IN!: Eat Meat, Organic, Wild, and Grass Fed

It makes sense that if humans should eat and do what they evolved to eat and do, the same should be said about the animals we eat!

convict conditioning diet

Sadly (from a nutritional and ethical perspective), this is not often the case. For example, cattle in commercial feedlots are often bulked up on a diet of grain (which they don’t naturally eat – cows eat grass). They’re given growth hormones to further fatten them up. Finally, given their unhealthy diet and the crowded facilities they live in, they’re pumped full of antibiotics.

Sound appetizing? It will sound even less so when you look at this sometimes funny, often very scary video of inhumane, filthy feedlot conditions.

Unsurprisingly, animals not exposed to this sort of treatment seem to be nutritionally more beneficial for the humans who eat them. As explained in this CNN article, grass-fed beef may contain more beneficial fats and vitamins than grain-fed beef.

Fish, too, aren’t immune to the effects of man-made pollutants and practices. You may have heard how our oceans contain toxins and waste, perhaps most famously mercury, which find their way into the fish we eat. Nevertheless, it seems as if eating wild-caught fish (fish caught directly from the ocean) instead of farmed fish (fish raised in sometimes crowded and unhealthy “fish farms” similar to feedlots) may be healthier. Wild-caught fish tend to be higher in Omega 3 fatty acids and proteins, both of which are key ingredients to building muscle mass.

Your muscles need protein to repair the damage done during a tough bodyweight workout. Pull-ups, squats, lunges, push-ups and other exercises can challenge your muscles. And that’s what you want from a workout. But you need to feed your muscles after a workout with the essential amino acids found in protein.

The International Society for Sports Nutrition suggests that athletes consume about 0.64 to 1 gram of protein per pound of bodyweight. That means a 150-pound person should get between 96 and 150 grams of protein per day. And it’s doable on the calisthenics diet. Foods high in protein include eggs, dairy and soy products, nuts, fish, lean meats, and poultry like chicken and turkey.

So instead of de-beaked chicken, artificially fat cows, and commercially-raised fish, stick to eating animals that have been living the way nature intended: feeding on grass (cows), roaming (chickens), or swimming free (fish). As with organic produce, eating these kinds of meat will be more expensive.

So, once again, stick to buying in bulk when possible (Costco has a great selection of organic/natural meats). Or substitute some animal-based proteins for plant-based ones, such as beans, almond butter, hemp, and chia seeds.

You don’t need to ingest huge amounts of protein to build muscle and be healthy….even if lots of fitness magazines and supplement companies try to scare you into believing so for the sake of making a profit.

The takeaway point:

Eat animals that have lived the way nature intended. To cut down on costs, buy high-quality animal meat in bulk and eat more plant-based protein.

Principle #4 – Grains and Dairy?

Recently, things like gluten sensitivity and lactose intolerance have received a lot of media attention. Some people promote whole grains (including the gluten protein they contain) and milk (with its lactose sugar) as nutritional powerhouses, while others claim they are bad for your health and promote inflammation. The naysayers’ arguments make some sense based on evolutionary logic. After all, we weren’t consuming cows’ milk or grains until the Agricultural Revolution some 10,000 – 12,000 years ago, so maybe our bodies never evolved to handle these types of food well.

convict conditioning diet

To the question of whether gluten and dairy are friends or foes, I have no definitive answer. I personally eat both bread and milk regularly and have zero problems with them, but I know several others who must steer clear of such foods or else suffer bloating, pain, and lack of energy.

According to this Harvard research, you need to eat more whole-food to be able to get the ripped and toned body you want.

calisthenic diet

calisthenic diet

Here’s the beauty of the calisthenics diet. You can eat a ton of food, as long as it’s healthy. Fruits, vegetables, nuts, legumes, and whole grains are healthy. They contain essential vitamins, nutrients, and antioxidants your body needs to repair cell damage and build muscle after a tough workout. Whole foods are also low in calories, fat, and cholesterol, compared to the kind of food you’ll find at a typical fast food joint.

Creating a diet based on whole foods will help you lose body fat. That’s what you need to show off your toned muscles and all your hard work.

Follow Coach Paul Wade’s advice from the legendary “Convict Conditioning”, repeatedly echoed throughout both of his books: Be your Own Coach. Although he advises this as it relates to designing your own workout programs, I extend his advice into the world of diet.

Try cutting gluten-rich grains (products containing wheat, barley, and rye) and dairy out of your diet for 30 days, to see if you feel better than before. The bottom line is you can still get all your carbs, proteins, fats, and vitamins from non-gluten, non-dairy sources – such as meat, veggies, potatoes, and rice – so cutting out grains and dairy from your diet will not have a detrimental effect on your training or your health.

BONUS TIP: Keep a Food Diary

Science Daily clearly shows that having a food diary can really help you achieve those goals.

Get a notebook and record everything you eat. You can do this even without committing to the calisthenics diet. It’s a great way to see what you’re eating, count your calories, and see what you’re doing right and what you need to change.

Calisthenics Diet Food Diary

Calisthenics Diet Food Diary

If you’re record-keeping-challenged, try logging your food intake online, or use a smartphone app to keep track of everything you’re munching on. And be honest.

Record everything you eat, EVERYTHING. Breakfast, lunch, dinner, morning snacks, afternoon snacks, and even late-night munchies.

Documenting at least a complete week of your eating habits will help you get a clear picture of what you’re tossing down your pie-hole. For many people, it’s an act of self-discovery that can reveal why you’re not getting the gains you want or expect from your workouts. If you’re eating too much junk and too many empty calories, you’ll never get the body you want. And this may be all you need to do to match your eating habits with the guidelines for the calisthenics diet.

In a recent study of 1,700 overweight people, researchers found that dieters who kept a food diary lost twice as much weight as dieters who didn’t. Keeping a food diary can help you keep your calories in check and eat less fat. It’s the kind of visual aid some people need to get their diet straight.

Stick to the Plan

You can get lean and mean on the calisthenics diet. And it’s really not that hard. You’ve got to make up your mind to follow a clean eating plan, and the results will follow.

There will likely always be some controversy surrounding what ingredients, types of meats, and synthetic chemicals pose a danger to human health. It can drive someone absolutely crazy to worry about every point health article X raises, let alone how health article Y (released only one week later) contradicts the claims made by X! That’s why I try to keep things simple and eat mainly foods produced as nature designed them.

Eat fresh, eat natural, eat whole, and you’re bound to see impressive results in your fitness and all-around health.

READY TO TAKE IT TO THE NEXT LEVEL?

If you’re looking for a complete resource that will guide you through each step on the journey. I have something very special for you.

Renegade Diet is one of the best diets and used by a lot of calisthenics athletes to bring incredible results in a short period of time.

Check it out – it works magic:

calisthenics diet

Diet is absolutely critical in your fitness success. Do you have questions about the diet or how to fit it into your workout schedule? Post a comment, send us an email or reach out through our Facebook Group and we’ll get back to you shortly. 

Stay Strong.

It's TIME to get your DIET RIGHT!

DISCOVER 10 BIGGEST NUTRITION LIES! 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
7 power packed breakfast recipes for building your muscles!

7 power packed breakfast recipes for building your muscles!

Your body craves for the fuel early morning. When you opt for a satisfying breakfast then you can easily pull your body out of the catabolic state and jump to the muscle building mode. [tweet_box design=”default”]Your muscles would need the fuel so that they are ready for a good workout.[/tweet_box] Thus you would need some good enough breakfast options so let us look at some of the best options that can come your way. I am going to introduce seven breakfast options that would not let you down for sure and you would be quite happy with your selection because you would safely be classified as a fit individual.

Exceptionally delicious and filling breakfast recipes

The following are some of the most tempting recipes that will help in building your muscles.

Breakfast for early risers

building your muscles

This breakfast will quickly prepare in the oven while you make your family ready for the day ahead.

Total Calories: 407

Total fats : 2

Total Carbohydrates: 46

Total Protein: 52

Ingredients

  • 6 eggs excluding the yolks
  • 3 sliced asparagus
  • ½ C cooked oatmeal
  • 1 red bell pepper sliced
  • 1 garlic clove minced
  • Salt to taste
  • Pepper to taste
  • Pinch red chili flakes
  • ½ grapefruit
  • 1 T olive oil

Steps to success

  1. You need to pre-heat your oven to 405 degrees F.
  2. Take a cast iron skillet and lightly grease it with olive oil.
  3. Add in the cooked oatmeal to the skillet.
  4. Pour the egg whites into the skillet and then drop in the rest of the ingredients including the asparagus, bell pepper, garlic, salt, pepper and red chili flakes.
  5. Allow this mixture to bake for about 15 minutes. Serve with grapefruit.

Protein Banana Split perfect post cardio meal

building your muscles

When you want to replenish your glycogen stores there can be no better option than protein banana split post your workout. Try out this easy and satisfying recipe.

Total Calories: 383

Total fats : 7

Total Carbohydrates: 53

Total Protein: 32

Ingredients

  • 1 banana
  • ¾ C non-fat Greek yogurt
  • ½ scoop of Dymatize ISO protein
  • 1 chopped strawberry
  • ¼ C blueberries
  • 1 T granola
  • 1 T dark chocolate chips
  • A few pecans

Steps to success

  1. Cut the banana into half and place it on a bowl.
  2. Next mix the Greek yogurt and the protein scoop and pour this mixture over the banana slices.
  3. Top the bananas with strawberry, blueberries, pecans, granola and chocolate chips.

Pepper with egg whites

building your muscles

This dish works really well if you want to enjoy it as a breakfast treat prior to your evening workout.

Total Calories: 468

Total fats : 10

Total Carbohydrates: 33

Total Protein: 48

Ingredients

  • 2 medium eggs
  • 6 egg white
  • 1 C spinach
  • ¼ C brown rice farina
  • ½ red bell pepper
  • Pico de gallo as per your taste
  • 1 T chopped cilantro
  • I T Olive oil

Steps to success

  1. You should start off by cooking the egg whites and the brown rice separately. Once both the items are cooked you should mix them.
  2. You need to cut the bell pepper horizontally for creating two vertical rings.
  3. Spray a skillet with olive oil.
  4. The bell pepper rings have to be placed in the skillet.
  5. You should crack eggs inside the red bell pepper. The eggs should be allowed to cook till they turn white.
  6. You need to place the egg farina mixture on the plate along with the pepper rings. Garnish the pepper rings with cilantro. You should also add Pico de gallo as per your taste to the farina egg mixture

Peanut Butter and chocolate Parfait

building your muscles

The super ingredients of this Parfait would keep you energized all day.

Total Calories: 435

Total fats: 9

Total Carbohydrates: 34

Total Protein: 55

Ingredients

  • 1 scoop protein powder (Gaspari ISOFusion)
  • 1 T Nescafe instant coffee
  • 1 T cocoa powder
  • 1 C non-fat Greek yogurt
  • 2 T powdered peanut butter
  • 1/3 C organic granola
  • Fresh blueberries
  • 1 banana
  • 1 T dark chocolate chips

Steps to success

  1. The first step would be put in some granola in your glass.
  2. Now you have to add about 1/3 of the yogurt over the granola.
  3. Now mix peanut butter with about 1/3 of the yogurt and place it in your glass.
  4. Now mix another 1/3 of the yogurt with cocoa powder, coffee and protein powder. Put this mixture in the jar.

Top your Parfait with your granola, blueberries, sliced banana and a tablespoon of chocolate chips.

French Toast with Sautéed Apples

building your muscles

The French toast would energize you for your strenuous workouts so it is a must try.

Total Calories: 445

Total fats: 12

Total Carbohydrates: 44

Total Protein: 37

Ingredients

  • 3 slices bread (Food for Life Genesis)
  • 1 scoop vanilla protein (Dymatize ISO 100 French)
  • ¼ C Almond milk
  • 1 whole egg
  • 1 egg without yolk
  • ¼ C sliced apples
  • 1 t olive oil
  • Pinch Cinnamon

Steps to success

  1. Take a bowl and mix in the eggs, protein, almond milk and cinnamon.
  2. You need to soak the bread slices in this mixture till the bread is coated well.
  3. Take a pan and grease it with olive oil.
  4. Cook both sides of the bread till they are brown.
  5. You should sauté the apples slices in the olive oil and serve with French toast.

Energy packed Muscle bowl

building your muscles

This is the best recipe to try out when you want to feed your muscles well.

Total Calories: 447

Total fats: 16

Total Carbohydrates: 48

Total Protein: 31

Ingredients

  • 6 egg with whites only
  • ½ C cooked instant oatmeal
  • ½ sliced banana
  • 1/8 C walnuts
  • ¼ C raspberries
  • ¼ C strawberries
  • Pinch Cinnamon
  • Raw organic honey to taste
  • Cooking spray

Steps to success

  1. Take a skillet and cook the egg whites on a low heat.
  2. Take another skillet and grease it with cooking spray. Chop the bananas and add to the skillet. Transfer the cooked banana pieces to a bowl
  3. Combine the eggs white and oatmeal in a separate bowl and mix well. Transfer the oatmeal mixture to the bowl having the bananas
  4. Add the honey and cinnamon to the bowl having oatmeal mixture. Top it with strawberries, bananas and raspberries.

Gluten free waffles

building your muscles

The gluten free waffles are a perfect treat for your muscles so you should not miss out on them

Total Calories: 467

Total fats: 16

Total Carbohydrates: 40

Total Protein: 43

Ingredients

  • 1 scoop chocolate protein (Gaspari Nutrition MyoFusion)
  • 1 whole egg
  • 1 egg with white only
  • ¼ C sorghum flour
  • 1/8 C almond flour
  • 1/3 C almond milk
  • 1 whole packet cane sugar
  • 1 T Hershey’s baking powder
  • Cooking Spray

Steps to success

  1. Take a bowl and mix protein powder, cane sugar, cocoa powder, almond flour, baking powder and sorghum flour.
  2. Mix in the flour mixture, almond milk and eggs in a blender.
  3. Spray the waffle iron with cooking spray.
  4. Pour the batter in the waffle iron and cook as per the waffle iron instructions.
  5. Try out these recipes and building your muscles would not be a challenge.
Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
7 insane sweet potato recipes for getting your carbs in!

7 insane sweet potato recipes for getting your carbs in!

You need a sufficient amount of energy to remain active throughout the day. Well having an adequate amount of carbs is the perfect solution to the problem. Sweet potato is a perfect selection if you want to add up complex carbs in your nutrition plan. If you have a sweet tooth then sweet potato is great way to satisfy your cravings and at the same time you would not have to deviate from your diet plan. There are endless benefits of sweet potatoes so you need to come with some innovative yet satisfying sweet potato recipes that will make your day.

Why Sweet potatoes are the best option?

Sweet potatoes fuel up your body. You would be surprised to know that consuming sweet potatoes can play a positive role in stabilizing your blood sugar levels. The benefits do not just end here. Sweet potatoes are a rich of source of pantotheic acid, copper, manganese, Vitamin A, Vitamin B and Vitamin C.

Do not miss out on the opportunity to make sweet potatoes an essential part of your breakfast, lunch or dinner. The following are some of the best sweet potato recipes that will definitely make your day. You would not regret your decision.

Yummy sweet potato breakfast

You need to have an energy packed breakfast when you have a tough day ahead. Try out satisfying sweet potato breakfast recipes to help you remain active and energetic throughout the day.

 

sweet potato recipes

Simple sweet potato pancakes

Simple sweet potato pancakes

If you feel that it is time to bid farewell to gluten then these sweet potato pancakes are the best choice. These pancakes are packed with fiber and rich in healthy fats. Plus you would be getting the healthy carbohydrates as well.

Nutritional information

Total Calories: 220

Servings: 2

Serving Size: 1 serving

Fats: 14. 5 g

Carbohydrates: 17 g

Proteins: 8.5 g

Ingredients

  • ½ C mashed sweet potatoes
  • 2 Eggs
  • 1 T Coconut flour
  • 1 t Cinnamon
  • ½ t clove
  • ¼ t baking soda
  • 2 t brown sugar
  • 1 T coconut oil
  • 2 T sugar free maple syrup
  • ½ t Vanilla essence

Steps to success

  1. Take a bowl. Add in mashed sweet potatoes and eggs in the bowl and mix well. Now gradually stir in the coconut flour, baking soda, brown sugar, cloves, cinnamon and vanilla essence.
  2. When all the ingredients have mixed well heat a griddle on the medium heat. You need to add in the coconut oil to the griddle and melt it.
  3. Once the griddle is ready add the pancake batter to the griddle. You need to cook the pancakes for about 3 to 4 minutes. Once the pancakes are bubbling flip them and cook for another 2 to 3 minutes.
  4. Serve the pancakes along with the sugar free maple syrup.
sweet potato recipes

Sweet potatoes with banana bread muffins

Sweet potatoes with banana bread muffins

Sweet potatoes with banana bread muffins are yet another wonderful breakfast treat. The best part is that it would not take you a lot of time to prepare this dish in your kitchen.

Nutritional information

Total Calories: 61

Servings: 10

Serving Size: 1 muffin

Fats: 1.1 g

Carbohydrates: 6.2 g

Proteins: 6.6 g

Ingredients

  • ½ C banana flavored protein powder
  • ½ C egg whites
  • 1 C unsweetened almond milk
  • 3 T coconut flour
  • ½ C mashed sweet potato
  • ½ C mashed banana
  • Pinch cinnamon

Steps to success

  1. Your first step should be to pre-heat your oven to a temperature to 350 degrees F.
  2. Take a non-stick spray and make sure that you spray the muffin pan.
  3. Combine the sweet potatoes and the bananas till they are mixed well.
  4. Now add in the egg whites, almond milk, coconut flour and cinnamon to the sweet potato and banana mixture and mix well.
  5. Bake the muffins for about 35 to 40 minutes till they are done. You can check with the help of a tooth pick and if it comes out clean this means that the muffins are done.
sweet potato recipes

Parmesan and rosemary roasted sweet potatoes

Parmesan and rosemary roasted sweet potatoes

You are always looking out for healthy and satisfying lunch recipes. Let me tell you that Parmesan and rosemary roasted sweet potatoes would not turn out to be a disappointment and you will love the recipe.

Nutritional information

Total Calories: 281

Servings: 2

Serving Size: 1 serving

Fats: 16 g

Carbohydrates: 27 g

Proteins: 9 g       

Ingredients

  • 2 Sweet Potatoes
  • ¼ C chopped fresh Rosemary
  • 1/8 C Low-fat parmesan cheese
  • 2 T Olive Oil
  • 1 minced Garlic clove
  • Salt to taste
  • Pinch of pepper
  • ¼ t red chili flakes

Steps to success

  1. Your oven needs to be pre-heated to a temperature of about 400 degrees F.
  2. The next step is that you should cut the sweet potatoes into small cubes.
  3. Take a Ziploc bag. Combine sweet potatoes, olive oil, parmesan cheese, garlic, salt, pepper and red chili flakes in the Ziploc bag. Toss the Ziploc bag so that the sweet potatoes are coated well with the spices.
  4. Remove the sweet potatoes from the Ziploc bag and transfer to a dish.
  5. Bake the sweet potatoes for about 20 to 25 minutes.
  6. Once the sweet potatoes are baked remove from the oven and serve.
sweet potato recipes

Lemon and Cilantro sweet potato fries

Lemon and Cilantro sweet potato fries

A filling and healthy snack is what you need during the daytime. The lemon and cilantro sweet potato fries are a creative and yummy treat and a must try out.

Nutritional information

Total Calories: 270

Servings: 4      

Serving Size: 1 serving

Fats: 18 g

Carbohydrates: 26 g

Proteins: 2 g     

Ingredients

  • 4 Sweet Potatoes cut into fry wedges
  • 2 t Lemon Zest
  • 1/3 C Olive Oil
  • 1/3 C chopped Cilantro
  • 1 Garlic glove minced
  • Salt to taste
  • Pinch black pepper
  • Pinch red chili flakes

Steps to success

  1. Pre-heat your fry pan or griddle.
  2. Take half of the garlic clove and cilantro and combine them in a food processor.
  3. Take a Ziploc bag and pour the processed mixture in the Ziploc bag.
  4. Add the sweet potatoes and the olive oil in the Ziploc bag and combine well.
  5. When the wedges are coated well transfer them into a griddle or pan.
  6. Cook the wedges for about 3 to 4 minutes till they are done.
sweet potato recipes

Sweet potato cinnamon fries

Sweet potato cinnamon fries

Sweet potato cinnamon fries are a great snack alternative. They have this unique blend of flavor and you would enjoy every bite of these fries.

Nutritional information

Total Calories: 135

Servings: 2      

Serving Size: 1 serving

Fats: 0 g

Carbohydrates: 32 g

Proteins: 2 g     

Ingredients

  • 1 thinly sliced Sweet Potato
  • ½ t Brown Sugar
  • ½ t Cinnamon
  • ½ t butter
  • cooking spray

Steps to success

  1. Start off by pre-heating your oven to 375 degree F.
  2. Spray your cooking sheet with a cooking spray.
  3. Combine butter and sliced chips in a separate platter.
  4. Transfer the chips to the cooking sheet and bake for about 7 minutes. Once the chips start to turn brown flip them and bake for 7 to 10 minutes more.
  5. When the chips are baked remove from the oven. Sprinkle the chips with brown sugar and cinnamon and toss well. Cinnamon sweet potato fries are ready to serve.
sweet potato recipes

Sweet potato chocolate chip cookies

Sweet potato chocolate chip cookies

Tea-time is yet another moment to relax. Well the Sweet potato chocolate chip cookies would definitely add up more flavor to your tea-time.

Nutritional information

Total Calories: 108

Servings: 12    

Serving Size: 1 serving

Fats: 7.8 g

Carbohydrates: 6.8 g

Proteins: 4.4 g  

Ingredients

  • 1 Sweet Potato
  • 2 t Cinnamon
  • 2 T Vanilla Extract
  • ½ T Salt
  • ½ C Unsweetened coconut flakes
  • ¼ C Dark chocolate chips
  • ¼ C halved unsweetened Peanuts
  • 2 eggs
  • 1 whole scoop Chocolate Protein Powder
  • ¼ C Unsweetened almond milk
  • 1 t honey
  • 2 T Coconut Oil
  • Cooking spray

Steps to success

  1. Boil the sweet potato and mash it.
  2. Next pre-heat your oven to a temperature of 375 degree F.
  3. Add in the coconut oil to the mashed sweet potato.
  4. Take another bowl. Combine cinnamon, vanilla extract, salt, unsweetened coconut flakes, chocolate chips, peanuts, eggs, chocolate protein powder, honey and almond milk.
  5. Add the sweet potato mash to chocolate chip mixture bowl and mix well. You need to form a dough.
  6. Take a baking sheet and grease it with a cooking spray.
  7. Use a teaspoon to drop the cookie mixture into the baking tray.
  8. Bake the cookies for about 10 to 12 minutes till the cookies turn brown.
sweet potato recipes

Sweet potato soup

Sweet potato soup

If you prefer to have something light for dinner the sweet potato soup is the right recipe to try. It is quick to prepare, but delicious to eat.

Nutritional information

Total Calories: 237

Servings: 4      

Serving Size: 1 serving

Fats: 18 g

Carbohydrates: 16 g

Proteins: 3.6 g  

Ingredients

  • 1 T Olive Oil
  • 1 Onion, chopped
  • ½ Garlic clove minced
  • 1 C Low-sodium Chicken Broth
  • 1 Sweet Potato diced
  • 4 large Carrots sliced
  • 1 Red Pepper sliced
  • 1 T chopped Ginger
  • ¼ C low fat Greek Yogurt
  • ¼ t black pepper
  • ¼ t red chili flakes
  • 1 T chopped cilantro
  • 2 C water

Steps to success

  1. Take a saucepan and place it on medium heat. Add oil to the saucepan.
  2. Add the chopped onions and garlic to the saucepan. Cook the onions and garlic for about 3 minutes till the onions become tender.
  3. Add two cups of water and chicken broth to the saucepan and bring to a boil.
  4. Now it is time to add in the vegetables. Add in the sweet potatoes, carrots, red bell pepper and ginger to the stock mixture.
  5. Add the spices as well that include the black pepper and red chili flakes.
  6. Make sure that you reduce the heat after adding in the vegetables and cook the broth for about 15 minutes.
  1. Once the vegetables are cooked and the mixture has acquired a soupy texture remove it from heat.
  2. Cool the soup mixture in the fridge for about 15 to 20 minutes.
  3. Once the soup looks thick add the Greek yogurt to it. Top the soup with cilantro and serve.

Add these interesting recipes to your menu and pamper your taste buds in a special way.

 If you are looking for a complete guide on what to eat while training calisthenics, Renegade Diet is the place to go. Check it out. 

calisthenics diet

It's TIME to get your DIET RIGHT!

DISCOVER 10 BIGGEST NUTRITION LIES! 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
Are you slowing your metabolism? Do not make these 5 mistakes!

Are you slowing your metabolism? Do not make these 5 mistakes!

The metabolism plays a key role when you are on a fitness regime. The interesting part is that your metabolism would decide how many calories you would be losing at the end of the day. Now the common mistake that most people do is that they do not understand their metabolism well. For example, some people switch to crash dieting when they want to lose in some weight and that actually hampers the metabolism for the worst. You need to decipher the common mistakes that harm your metabolism. Once you know the mistakes only then you can fix them right.

Mistakes that you should never commit

The following are the eight common mistakes that most people tend to with their metabolism. Let us learn more about these mistakes to prevent them.

  1. Improper protein intake: Proteins plays a key role in preventing the loss of muscle mass. The loss of muscle mass can actually bring your metabolism to a halt. Thus you should try to increase your protein intake when you are reducing on your overall calories. Your muscle is the tissue that is metabolically active so it should not be affected by the calorie reduction.
metabolism

Protein diet

Source: MensHealth

  1. Selecting an inappropriate time for dieting: You need to understand an essential fact that a solid muscle mass based is required before you decide to take a plunge into dieting. [tweet_box design=”box_10″]If you start your crash dieting prior to building up your muscle mass then this can also damage your metabolism.[/tweet_box] When you would have built up your muscle mass then dieting and getting the desired results would be an easier process. Your goal needs to be clear. For example, if you want to build your muscle and you are obese then you should lose the excess fat first. Otherwise your metabolism would be affected adversely.
  1. Excess cardio: When you are dedicating long hours for cardio training then this can also damage your metabolism. Now let us decipher the concept of excess cardio in detail. Initially you start your workout on the elliptical or treadmill for about 30 minutes. If you do not get adequate results you increase your cardio training hours. Once you start noticing the results you start to get over ambitious and you continue to add up hours in your cardio practice. You would start to get the feeling of being trapped once you are committed to lengthy cardio hours. Your body will finally adapt to this excessive cardio routine and you would not be able to see the results anymore. The solution lies in the fact that you should not continue with the low intensity cardio. A better option is to add up a high intensity cardio activity to your routine. A good option is Tabata program. You need to remember that when you are looking for great results then you would need to alter diet and not just spend hours in the gym.
metabolism

Tabata

Source: SweatAtlanta

 4. Ignoring your sleep:

    Some of you become over ambitious when it comes to working out. [tweet_box design=”box_10″]Well to be honest it is great if you are working out twice at the gym.[/tweet_box] Once for you weights and once for your cardio, but this does not mean that you should start to compromise on your sleep. Remember you can only achieve fat loss when you have an adequate amount of sleep. When you will have sufficient sleep it would keep your insulin sensitivity intact and your metabolism would be stronger. Insufficient sleep would make your lethargic and you would not have the energy to indulge in high intensity workouts. You need to target about 8 hours of sleep if you looking in for a great metabolism.

5. Losing your persistence with your diet plan: Another mistake that can damage your metabolism in the long-run is to add up the forbidden foods in your diet list once you have attained your weight loss goal. This way you would lose the results and start a never ending cycle that includes dieting for shedding weight. You should take the time and effort to figure out the right diet and then eventually stick to it if you wish to maintain your weight and keep your metabolism strong.

Once you have understood your mistakes maintaining a good metabolism would not be a challenge for you.

 If you are looking for a complete guide on what to eat while training calisthenics, Renegade Diet is the place to go. Check it out. 

calisthenics diet

It's TIME to get your DIET RIGHT!

DISCOVER 10 BIGGEST NUTRITION LIES! 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
Here is why you are not losing weight!  5 mistakes almost everyone makes

Here is why you are not losing weight! 5 mistakes almost everyone makes

Burning fat is a challenging job. Well you need not suffer in silence and now you can cut down on the fat massively. If you are putting in a lot effort in your training regime and eat a proper diet even then you still would have to switch to the fat burning mode. We will just explore the mistakes due to which you are not losing weight. Once you know the mistakes you would be able to rectify them and would be able to lose fat with ease.

5 common mistakes that you need to avoid

[tweet_box design=”box_07″]The following are the mistakes due to which you are not losing weight. [/tweet_box]The suggestions by Hunter Labrada can be quite useful in this regard.

Calisthenics training

Calisthenics training

www.popsugar.com

1. Eating less:

Indulging in crashing dieting is not the solution to the problem at all and this can have an adverse affect on your muscle size. Cutting down too drastically on the calories can set off a chain of unpleasant reactions. Initially this routine would make you cranky and lethargic. Your blood sugar would start to drop. Eventually the poor dieting would affect your metabolism and your body would start to store the fat. This way you can end up burning your body fuel instead of the fat. A more reasonable approach would be to go slow with the process. Initially cut down about 500 calories from your daily intake. For example, if you have been consuming about 3000 calories a day then you need to cut down to 2500 calories. When you would be consuming a reasonable amount of calories then you would be able to continue with your muscle building training and would be able to continue with your daily activities with ease.

not losing weight

Balanced diet

Source:Viewzone

2. Opting for calorie dense snacks:

When you are working out or training then you have to avoid calorie dense snacks too. There are so many healthy snack options that you can opt for that includes fruits, almonds and granola etc.

3. Selecting high calorie food compliments:

What we often tend to ignore is that sauces are often loaded with a large number of calories. If you are addicted to sauces then you should make sure that you consume a small amount or opt for low fat sauces.

4. Consuming sugary drinks:

Another important fact is that sugary drinks can add up to your fat deposits so if you decide to cut down on them then you can lose a significant amount of fat. You can replace the sugary drinks by complex carbohydrates, healthy fats and lean proteins.

5. Cutting down on healthy fats:

Healthy fats are an essential need of your body. The best healthy fats that can come your way is fish oil and nuts. They help to generate healthy testosterone levels, balance your hormones and increase the brain function and eventually increase fat loss. If you are cutting down on these healthy fats then your depriving the body of all these benefits.

not losing weight

Healthy fats

Source:Balancednutritiononline

Avoid all the 5 mistakes mentioned above. Thus you would be able to lose fat and would have a healthy body.

 If you are looking for a complete guide on what to eat while training calisthenics, Renegade Diet is the place to go. Check it out. 

calisthenics diet

It's TIME to get your DIET RIGHT!

DISCOVER 10 BIGGEST NUTRITION LIES! 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
3 power packed breakfast options you will ever need

3 power packed breakfast options you will ever need

When you are an athlete what you need the most is a healthy breakfast. You need to have sufficient calories. When you would be having more energy you would have a better workout experience. When you are in the kitchen you often get confused regarding what to eat so here is a perfect guide for you. These 24 healthy breakfast options would not be a disappointment for you for sure. If you aspire to be an athlete then eating right can be a great starting point for you.

Power packed breakfast options

The following breakfast options are packed with energy and you would be happy with your choice.

Oatmeal:

An oatmeal breakfast is just like a blank canvas and you can be as innovative with your recipe as you want. The oatmeal is truly a low fat diet. When you consume oatmeal you are lowering your blood cholesterol and at the same time you are reducing the risk of heart disease. The most conventional and the best way to consume oatmeal are with a bit of brown sugar and cinnamon.

breakfast options

Cool breakfast option

www.hercampus.com

Eggs:

The egg is another power packed breakfast for you. The eggs are a rich source of protein that is an essential need for an athlete. You get zinc in your diet when you consume eggs because it helps to increase and improve the performance of an athlete. If you are not fond of meat then an athlete can get a sufficient amount of iron through eggs. The best thing is that there are so many easy egg recipes that you can make.

breakfast options

Great Breakfast options

www.berkleys.com.au

Smoothies:

The smoothies are a quick way to boost your energy and they are truly a satisfying meal. You can be as creative with your smoothie recipes as you want. You need to rebuild and recover after working and the smoothies also fulfill your vegetable and fruit intake. Interestingly when you are having a smoothie it becomes much easier for your body to absorb the nutrients. Though it would take you much more time for your body to digest the nutrients in a meal.

breakfast options

Great breakfast options

These are the 3 main ingredients. See what kind of wonders you can create with them.

Energy Packed Oatmeal Recipes

The following are the best oatmeal recipes that are worth a try.

Oatmeal shake

Ingredients

  • ½ C oatmeal
  • 1 C almond milk
  • 1 banana
  • Pinch cinnamon

Steps to success

  1. Soak the oatmeal in almond milk and refrigerate.
  2. When you have to consume the oatmeal just blend in a banana with the oatmeal and almond milk mixture. Sprinkle with cinnamon and serve.

Chocolate oatmeal

Ingredients

  • ½ C oatmeal
  • 1 Scoop chocolate protein powder
  • 1 T almond butter

Steps to success

  1. Just add in a scoop of chocolate protein powder and almond butter to cooked oatmeal and this will definitely add the much needed twist to the recipe.

Grapefruit and protein oatmeal

Ingredients

  • ½ C oatmeal
  • 1 C almond milk
  • 30 grams whey protein
  • Half a grapefruit

Steps to success

  1. Just mix your oatmeal, almond milk and whey protein and serve with a few slices of grapefruit.

Oatmeal with berries

Ingredients

  • 1 C oatmeal
  • 1 t brown sugar
  • Handful blueberries and raspberries

Steps to success

  1. Add brown sugar and berries to your oatmeal breakfast and enjoy.

Overnight oatmeal

Ingredients

  • 1 C rolled oats
  • 1 C almond milk
  • ½ t chia seeds
  • 1 apple

Steps to success

  1. Cut the apple into small cubes.
  2. Milk rolled oats, almond milk, chia seeds and apple and place in the refrigerator. Take out the oats in the morning and serve.

Protein Packed Egg Recipes

The following are some of the perfect egg recipes that you should make for sure. These recipes work really well for athletes.

Spinach and egg white scramble

Ingredients

  • 1 egg white
  • 1 T spinach
  • Quarter red bell pepper
  • Quarter green bell pepper
  • Salt and pepper to taste
  • 1 t olive oil

Steps to success

  1. Take bowl and add in the egg white, spinach, red bell pepper, green bell pepper, salt and pepper. Mix well
  2. Take a skillet and add in the olive oil. Now add your egg white mixture to the skillet and cook the egg till it is done.

Egg white oatmeal pancake

Ingredients

  • 2/3 C liquid egg white
  • 1 whole egg
  • 1/3 C uncooked oats

Steps to success

  1. The first step is to add the egg white and one egg in a bowl.
  2. The next step is to add in the oats to egg mixture.
  3. Take a non-stick pan. You may drizzle a few drops of cooking spray. Now add the egg and oat mixture and cook till the sides of the pancake are brown.

Power Packed Smoothie Recipes

The list of recipes would not be complete without mentioning the best smoothie recipe that is ideal for athlete consumption.

Smoothie recipes

The following are some of the best smoothie recipes for athletes so you should definitely try these out.

Ingredients

  • 1 scoop Vega Sport Performance Vanilla Protein
  • Handful mixed berries
  • ½ C almond milk
  • ¼ C spinach
  • 1 T flax seeds
  • 1 t Stevia

Steps to success

  1. Mix all the ingredients in the blender and blend well. Green smoothie is ready to serve.

Chocolate spinach smoothie

Ingredients

  • 1 C vanilla almond milk unsweetened
  • 1 banana
  • 1 scoop chocolate protein powder
  • ¼ C spinach

Steps to success

  1. Place all the ingredients in a blender and blend well.

Try out all the recipes mentioned above. They would take you minimal time in the kitchen. Plus you would be able to satisfy the needs of an athlete with this simple and easy cooking. Once you have sufficient energy your workout routines would be more enjoyable. Retaining you fitness would not be much of a challenge for you with the help of these pack packed ingredients and recipes.

 

 If you are looking for a complete guide on what to eat while training calisthenics to get your abs ripped, Renegade Diet is the place to go. Check it out. 

calisthenics diet

It's TIME to get your DIET RIGHT!

DISCOVER 10 BIGGEST NUTRITION LIES! 

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!