A MAN WITH A PLAN

WRITER: PHIL STOKES

I’ve been lifting for about seven years, eating clean for about four years and have been working at the same physical labor job for 14 years.

Lifting, meal prep and the pursuit of reaching my goals has changed my life in so many ways.

After going through a downturn in life at 25, I found myself drinking excessively every day, smoking a pack of cigarettes day and had awful eating habits. Out of shape, finding little nergy and looking for more than where I was in life, I turned o lifting weights and reading as much as I could online about weight training, proper diet and getting my health on track.

I never paid a personal trainer or took group classes. I read nd studied and had a hunger for making myself better.

A few years later, after a lot of trial and error, I figured ut what did and didn’t fit. Alcohol had to go. It was totally hindering muscle gains. I had already stopped smoking. Then I ealized what foods I needed more of and what I need to cut out.

But cheat meals are still key—for sanity, and to make sure my body doesn’t get completely used to all the super clean foods. Ironic, isn’t it?

Sweet potatoes, rice, oatmeal, kale and other green veggies re great sources of fuel. They all digest efficiently and fuel my days. My fats come from peanut butter and avocado. Proteins ome from peanut butter, eggs, fish, turkey, chicken, pork and beef. I like to keep a number different meats around.

I also eat green vegetables, turkey burgers and talipia.

My body will get used to eating the same thing continuously. do use protein powders with breakfast and post-workout hakes. But I always have whole foods along with them. Whole foods are the answer.

And, at least for me, preparation is essential.

On Sunday afternoon, I cook 12 chicken breasts on my grill, kale in a pan and sweet potatoes in an oven. I repeat my cooking ession on Wednesday night. Each meal is prepped in a container.

And I eat every day at the same times — 10 a.m., 12: 30 p.m. nd 3:30 p.m — without fail.

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