7 day Paleo Plan for the Ripped Caveman Look

Ever since I’ve started living a Paleo-like lifestyle I’ve read many articles how the paleo diet is designed to help reduce inflammation, build a healthier lifestyle, clean skin, better teeth…yada yada yada.

The benefits of going paleo go on and on, but at the end of the day paleo or no paleo, we all want to look good when we take our shirts off around the pool this summer.

“So why can’t the paleo plan help me look great naked?!”

Well, before I begin I want to get it out in the clear that I believe the paleo plan is great! I love it, I follow it 80% of the time, and the other 20% I allow myself to eat the finer things our modern world has provided us like snickers bars and nutella.

How good can the Paleo diet be without a proper “Meal Plan”?

The reality of the paleo diet is, there are differences to what is and what isn’t paleo. Depending on which paleo leader you listen to, some say milk can be allowed, some say it can’t. Some use protein supplements and some don’t.

The one and only thing that they all have in common is that they all believe in natural food sources that were available pre-agricultural era and to get as much of it as possible. That is what I found to be the staple of my 6 week meal plan and where I excelled the most in was following this meal plan to a tee.

There is no need to be the first person through the mine field, I’ve already done the work for you!

I’ve lived the paleo lifestyle for roughly 2 years and have had the opportunity to try many different paleo recipes throughout this journey. I consider myself a mad scientist in the kitchen using my body as the frankenstein for many of these recipes. With that being said, based on my personal experiences using a paleo plan. I agree, that it does reduce inflammation, you feel healthier and energetic but with the recipes available, if you don’t have proper structure to how much and how often you should be eating you won’t be rocking a 6 pack at the beach. So I wanted to put the naysayers to sleep and prove to them that I can devise a paleo meal plan to looking great naked.

When I first started the paleo diet I was looking for a new type of diet that could accommodate my lifestyle, all the while keeping me looking good and feeling healthy. The diet did just that, the area of the paleo diet that I find to be not as helpful was assembling all the recipes together to make a full meal plan that will get you into the best shape possible. So I basically used myself as a science experiment and put myself through what I call a “Paleo Diet Meal Plan for the ripped caveman look”

If you follow my on instagram @christiangolez you’ll see that I began posting pics of my progress in April and kept all my followers in the loop, and show that I’d get into beach body shape just in time for the summer, and also a booked photo shoot that I just completed. Take a look at my transformation from April 15th 2012 to June 15th 2012.


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How to get the most effective workout at a hotel gym

I just came back from a quick vacation to The Grand Oasis Cancun and I have a few tips for those who aren’t familiar with the place.

1) If you’re looking for peace and quite, this wouldn’t be the first place I’d look
2) If you like to drink alcohol, they have plenty of it and lots of friendly people to drink with
3) If you’re concerned about staying on top of your diet while on vacation, they have plenty of healthy options at the buffet (egg whites, broccoli, chicken breasts) Warning!!! Those healthy options are directly beside some awesome desserts and french toast.
4) If you’re looking to workout they have a hotel gym that has the basics: Dumbbells, 1 leg extension 1 lat pull down, a workout bench and an elliptical.

If you come to think of it though that’s all you need!!! Over the past month you’ve watched me transform my body from 165lbs, with a few pounds to lose to start seeing my abs, to 145lbs with a full six pack. I’ve been able to do this by eliminating a lot of the fancy machines that I used to incorporate from my previous training regimes. To prepare for this shoot I’ve recently switched gyms and workouts, I now go to Fortis gym in Toronto, where they have some really cool Westside Barbell pieces of equipment, battle ropes, kettle bells and chains that have helped increase my strength on squats and bench press. The gym focuses more on strength training and the fundamentals movements of weight training and not so much the “pretty boy” exercises.

The vacation was a bit of a challenge for me as I’m also doing my fitness shoot in 7 days and I cheated more than I wanted while on vacation but I plan on rebounding using some last minute tricks, that I plan on posting in my next blog! Below are some pics from my last shoot


This time around, preparing for my fitness shoot has been very different from many diets and training methods I’ve done In the past. In terms of diet I’ve used an intermittent fasting approach and strictly paleo diet minus the cheat meals I have once a week. (my meal plans for losing weight will be laid out completely in a special blog )In terms of workouts I haven’t done much cardio as I’ve incorporated complex workouts twice a week into my regime. While on vacation I was able to sneak two of these killer workouts in.

What is a complex?

Complexes are AMAZING for fat loss as they provide strength training and cardio at the same time. A complex essentially is a series of exercises (typically 4-6) performed in succession without dropping or letting go of the weight. Because of the way complexes are completed you’re typically focusing more on the cardiovascular side of your conditioning rather than the strength side. Typically when you do the first round it doesn’t feel that bad, but when you go into the third, fourth and fifth round of your complex, you’ll be looking for an excuse to stop.

How to perform a complex

Below is a series of exercises you can do from any hotel gym that has dumbbells.

You don’t have to go to heavy, I recommend start off with 5-10lbs and increase the weight by 5LBs for 4-5 Rounds with 60-90 seconds in between rounds

Perform 6-8 reps for each exercise
Renegade row (6-8 reps each arm)
Left leg lunges
Right leg lunges
Romanian deadlift
squats with DB on shoulders
Shoulder Press
Rest 60-90 seconds then repeat

You can also do the following exercises with a single dumbbell or kettlebell. Here’s an example of a complex you can perform with a single dumbbell

1 Arm Row
left leg lunge
DB swing or KB swing
Single leg deadlift
repeat the same motion on the opposite side
Rest 60-90 seconds then repeat

Tips to keep in mind

  • Do movements that you are already comfortable doing. Don’t try something new when performing complexes or you might hurt yourself.
  • The movements should easily flow from one to the other, if you have to change grips in between exercises make them quick with little to no rest. The less downtime you have the more effective the complex will be!
  • Complexes shouldn’t replace your regular strength training regime, incorporate them as a cardio replacement.
  • When picking a weight make sure you can perform your weakest exercise at that weight.

So there you have it, A few posts ago I offered $100 to anybody who catches me on a treadmill, and this my friend is the reason why you won’t see me on one. Try out a complex workout next time your on a business trip and you want to sneak in a workout before you start your day and let me know how it works out for you by leaving your comments or feedback below. Thanks for stopping by!

6 Tips to getting your 6 Pack ready for the beach in 6 Weeks

On April 11th, my good friend  Mike called me up and told me that he won an all-inclusive vacation to Cancun through his company for top sales, and his girlfriend used up all her vacation days earlier in the year so he wanted somebody fun to go party with him. It was a hard decision, okay not really..obviously I said HELL YA!

Later that evening after my workout I took my shirt off, looked in the mirror and realized that if I went on vacation today,  I personally wouldn’t be happy with the way I looked. So I grabbed my iPhone and took my “BEFORE” shot on the left. For the next few days I would look at that picture and look at myself from my competition days and get hungry to get into the best shape of my life again. Not that I would say my before picture is humiliating because I stay relatively lean throughout the year, but my training and diet weren’t as intense or serious as I knew it should be to get into “Beach body shape.” I was simply in maintenance mode during that time.

Below pic April 11th 2012 to June 2nd 2012

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