Pursuing physical fitness makes me happy.
It is the actual pursuit & the fitness journey that brings me joy & satisfaction.
The process is the true prize.
My body is not perfect.
But I do consciously work to love & accept it just as it is each & every day.
This practice of self-love is a gift to myself.
The Major key to my fitness is tracking what i eat
80% or more of aesthetic fitness (how you physically look) is how you eat. I would also argue that your emotional & mental fitness is highly correlated to what you are putting into your body on a daily basis.
I've been tracking my food in the MyFitnessPal Diary since September 2013. This has empowered me to eat anything, just not everything in one day.
This page is here so that if you ever want to know what I eat you can easily follow along. My Food Diary on MyFitnessPal is public. Feel free to add me as a friend or view anonymously. Also, it's probably best to view what I ate "yesterday" as sometimes I fast during the day and/or don't enter all my calories/food until the very end of the day.
A few notes:
- I used to eat way more calories (2400+ per day), but ever since I went on a Vision Quest in April of 2017 and fasted for 96 hours straight under the care & guidance of a professional I've been able to function at a high level while feeling strong, energetic & in good health & spirit on only 1300-1900 calories per day. My hypothesis is that I reset my entire digestive system (my engine) and am now able to harness more of the nutrients & energy from the food I eat because my engine is working at a much more efficient & optimized level previous to the reset. In other words, I went from being a gas guzzling Range Rover that gets 15 miles per gallon to becoming a Hybrid that gets over 50 miles per gallon. Who knows if this actually true and who cares. This belief works for me and that is all that really matters. [special note: DO NOT TRY FASTING WITHOUT SERIOUS MEDICAL & PROFESSIONAL CARE & GUIDANCE. I am simply explaining why I currently "believe" I am able to function at a high level on a lower level of calorie intake.]
- I am 5'9" and float between 145-155 pounds of body weight depending on the time of the year and current physical goals.
- I have maintained body-fat levels of around 10% (or well below) since the beginning of 2014. For men it is at this level of body fat that you have abs and most people would consider you muscular, ripped, shredded, etc.
- Take the three points above into account if you start comparing your calorie needs to mine. Your calorie needs should be customized to your height, current weight, gender, age, daily activity & current physical goals. MyFitnessPal can calculate all of this for you.
- I usually only do physical exercise that I truly love & enjoy. I DO NOT do exercise that I do not enjoy. My usual exercise routines include bodybuilding, yoga, rollerblading, hiking, walking & various other physical activities that bring me massive joy.
- I also track my body weight & body fat every single day using this body scale--it syncs via bluetooth/wireless with MyFitnessPal. What gets measured gets managed, empowered & manifested. Plus, if you don't know where you have been & where you are at currently, you definitely don't know where you are going.
- Depending on the time of the year & current fitness goals I do frequently participate in Intermittent Fasting. I usually eat my last meal immediately before bed (usually around 7-8pm) then I will not eat until after 12pm the next day. Sometimes I push it to 3-5pm next day. I listen to my body & follow accordingly. Please note that I built myself up to a 16+ hour fast over weeks & months. I started with a 10-12 hour fast for several weeks. Then pushed it up to 12-14 hour fast for several more weeks. And then after several months of practice I finally got into the realm of 16+ hours on a regular basis. Usually I use Intermittent Fasting when I am consciously working to lean out (lower my body fat) in preparation for Spring & Summer. During Fall & Winter I tend to not be so hardcore about it.
- There is no magic pill or supplement. Supplements can maybe add a 1-3% increase to your physical prowess but if you don't have the fundamentals of good eating & exercise in place you are just wasting your money & time on supplements.
- IMPORTANT: You Cannot Outwork Eating Too Much! If you eat too much of anything your body will store it as fat. Some lucky people have no problem overeating (these are people who seem to always be fairly lean & fit and not make much fuss about it). Most people do have a problem overeating. At least in the United States. This is why there is a nationwide epidemic of obesity. It doesn't matter how healthy the food you are eating is if you are eating too much. At the end of the day it really is a simple math equation of calories eaten minus calories burned. Any left over balance is mostly stored as fat. Any deficit created usually leads to weight loss & body fat loss. The key to fitness is proactively managing your energetic input & output. Most high performance management in any field includes measuring, tracking & monitoring.
how to start:
- Sign-up for MyFitnessPal and start tracking everything you eat every single day for every single thing you put in your body that has calories in it (food, beverages, snacks, etc.). Use the daily calorie guidance MyFitnessPal sets for you by entering all relevant data (age, current weight, weight goals, daily activity level, etc.)
- Weigh yourself every single day (first thing in the morning after using the restroom). Track this in MyFitnessPal either manually or get a weight scale like mine that syncs wirelessly.
- Do steps 1 & 2 for at least 90 days. Once you have completed this fitness challenge you will be ready to for the next level. You cannot skip this process. It is the foundation upon which all your other future fitness will be built upon.
Want more alchemize life fitness & food related Resources?
I'll keep a running list of articles & guides I've put together here:
- How To Be An Ultra Fit Entrepreneur: This article captures most of my current fitness strategies.
CONNECT WITH ME ON MY PREFERRED FITNESS social PLATFORMS:
- Suunto / Movescount (search Justin David Carl)
- Spotify (for my Workout Music Mixes)
Have specific fitness & Food questions?
Or send me an email.