There has been a lot of question about my diet, how I eat and nutrition above all. The internet is full of topics concerning nutrition and how people should eat, but I think it’s very individual and there isn’t just one path to good nutrition and a healthy lifestyle. I’m going to tell you how I keep my self in good condition and how much I eat daily and what I exactly eat. I’ve been keeping an eye on my nutrition for about 2 years now and trying to eat as healthy as possible.

The most important thing overall is getting enough calories in, that’s the number one thing for me, every single day. Of course I’m aiming to eat as healthy as possible, but I have exceptions when at the end of the day I notice that I haven’t eaten enough, I might just go to a drive-in and order a few burgers to even out the calories. Do I eat sweets, fast food etc. ? Yes, I do. I love eating burgers and donuts and all those nice high calorie things that every fitness role model just dreams of, but can’t put there hands on. There is some contradiction also, I do eat donuts, burgers, cakes, pies but I don’t eat candy or chocolate. There isn’t any specific reason for that but it just unconsciously happens to be so.

My diet changes a lot over the year, but most of the time I plan to eat 4 warm meals a day + breakfest and supper. Depending on my weight I try to eat from 3500kcal to 3700kcal a day and people often ask why do I have that 200kcal scale. That’s because I don’t want to be too strict with my diet or stress about it too much but I don’t either want to have too much difference on my daily kcal intake, because the more difference there is the more tolerance your body gains on kcal intake changes and ”cheat meals” won’t be so efficient. One key thing in my diet that keeps me in shape through out the year is a ”cheat meal” day. I have a cheat day meal once week, that’s when I try to get my calorie intake to 8000kcal. But why? Because 6 days a week your body is getting the 3500kcal-3700kcal intake and your metabolism is stable all the time, but when you intake +4500kcal your metabolism goes nuts, because it has to consume way more then it usually does on a daily basis and it reflects almost through out the whole week, so your metabolism is higher for the next 4-5 days than usually, so your burning fat basically all the time. But the key is to really have a big difference in calorie intake between cheat day and a regular day. If the difference isn’t big, it won’t work. Here is a example of my meals.

Supplements, are supplements useful, do you need supplements? These are questions that are often asked all over the internet. In my own opinion, let me emphasize the words MY OPINION, so that there isn’t any misunderstandings, YES some supplements are useful such as protein powders and vitamins, the things that you can’t necessarily get from your daily meals. I myself use only whey 80 (protein+ some carbs), omega 3, D-vitamin and Multivitamin. Do you need supplements? In my opinion, you don’t. For 8 months I didn’t use any supplements and my results were only going up, just by eating alot and drinking enough water to keep you hydrated, but of course it’s only a + if you do consume supplements, basically it’s just where you want to put your money on.

If you have any questions, don’t be affraid to comment, if you any wishes for posts’ just leave a comment below!

• Jan Patrik