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

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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!

An alternative to BBQing your Chicken and Asparagus this summer

I went to my favourite butcher La Boucherie at the St. Lawrence market in Toronto the other day and had them season some chicken breasts with the expectations I was going to BBQ later that evening. Sure enough after my workout, it started to rain. As I contemplated sitting in front of my rooftop BBQ grill hoping the rain would pass, it didn’t look like it was going to any time soon, plus I was ready to eat my arm after an intense leg workout.

So I decided to prepare my meal indoors (the anti-caveman way!) Here’s the recipe for you:

What you’ll need from your fridge:
Chicken
Asparagus

What you’ll need from your cupboard
Cayenne pepper
Peppercorn
Basil
Extra virgin olive oil
Organic Coconut oil

I don’t have pics of marinating the chicken because my butcher does such a great job marinating my meats. Essentially she just puts olive oil, cayenne pepper, basil flakes and chunks of peppercorn in the chicken and it’s ready to go. I usually let it marinate in the fridge for a good hour or so while I work out.

To set it up put your oven at 380degrees Fareneheight and set the timer for 30 minutes, so it cooks evenly but doesn’t overcook and dry out. Place your chicken on a baking tray with aluminum foil and flip it over about 15 minutes into baking.

For the asparagus try coconut oil to give it a different flavour and give your body the benefits of coconut oil, such as digestion, healthy hair and skin that olive oil doesn’t provide.

Grab a handful of asparagus and chop it into 1 inch pieces. Place a small pan on medium heat and add a teaspoon of coconut oil to the pan, once the pan is warm drop the pieces of asparagus into the pan and let cook for about 10-15 minutes and then you can simmer it for the remaining 15 or leave it on the stove top with the heat off as it should stay warm.

In 30 minutes this meal was ready to go and serve, and had the perfect compliments of taste with the asparagus covered in coconut oil and tasty marinated chicken.

Hope you enjoyed this recipe, give it a try and let me know what you think.

The Perfect Post workout meal for your Summer Abs

If you walk into a GNC or any  supplement store for that matter, the guy or girl behind the cash register is always trying to sell you something made in a lab that’ll be the perfect post workout meal. Whether, it’s a shake, a bar, or some sort drink mix.

Well, what ever happened to an actual meal?! Can we not get the same if not better effects and results by having something that’ll cost me half the amount of money and satisfy my hunger?! Of course! Keep reading to learn how to make this perfect post workout meal, just in time for the summer.

The other day I posted this pic on instagram @christiangolez of my post workout meal and took a pic of my abs right after that meal. I hate to sound cocky but I have to admit I was pretty happy with how my abs looked after this post workout meal, that’s been my go-to for the past 4 weeks.

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Thank you Mom!

I know Mothers day was just yesterday, but if there was 2, or even 100 day’s to celebrate the Mothers of this world I wouldn’t even complain. Heck she’s put up with me for this many years! I can’t thank my Mom enough for what she’s given me. My Mom’s the one lady who really put up with all my crazy diets and competitions throughout the years and hasn’t told me to F’ Off when I get moody from dieting, not to mention  all my crazy antics.

If you’ve ever done a bodybuilding or fitness show, had to cut weight for a sport or have lived with somebody who has done one of the following, you can more than likely understand how difficult it can be to live with that person.

I spent the weekend with my family and girlfriend, and they were really helpful in keeping me on track with my diet by helping keep the foods to cater to my paleo lifestyle and stay on track for my fitness photo shoot. My Mom lost 24 lbs in 2 months following a paleo-type diet without really ever knowing the finer details of what the paleo diet is.  Below is a quick snapshot of some of the foods we made this weekend.

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Delicious Kale and Turkey Bacon Salad

A few days ago I was going through my fridge and I had some kale I had to finish off, along with some turkey bacon that was sitting there since the beginning of the week so I had to come up with something crafty, healthy and paleo. So I came up with this amazingly delicious kale turkey bacon salad recipe.

What makes this recipe so good is that you can cook this recipe, and if you have leftovers, you can either eat it cold or hot the next day depending on what you’re in the mood for.

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Ground Turkey Stuffed Paleo Peppers

Since I started this site, one thing on my list of  recipes to make was a paleo stuffed pepper. Surprisingly, I’ve actually never made stuffed peppers. So I was determined to do both last month when I had Easter dinner with my family.

Peppers are a great source for vitamins A,C,K they are also used to help decrease the blood cholesterol, boost immunity and kill bacteria that could lead to ulcers. I didn’t want to show up empty-handed to my parents house so I made this paleo inspired meal to get my family eating healthier. This dish only took about 45 minutes all together, but I was feeding for 6 and this dish was easily enjoyed by everybody!

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Hangover Paleo Omelet Cure

Fact or fiction? Junk food cures your hangover!?

It’s very common for people to eat junk food after a hard night of drinking because they believe it’ll cure their hangovers. Studies have shown that fatty foods the morning after will irritate your stomach after a hard night of drinking as oppose to helping it. It is a fact that junk food will help prevent you from a hangover because the fatty foods will provide a lining around your stomach to prevent the absorption of alcohol.

Then why is it though we crave junk food after we drink? Is it because we believe it will fix us? Well, it’s an ongoing debate. I’ve researched answers and people tell me it’s because it’s fast and convenient, or i’ll hear it’s because our body craves sugar. I think the funniest one though was because “you’re probably still drunk”.

This weeks hangover cure is the perfect remedy if you enjoy eating fatty food, but at the same time need a cure. We’ll be working with Eggs as they are a perfect breakfast meal because they provide a great source of energy. The key though is eggs do also contain large amounts of cysteine, the substance that breaks down the hangover-causing toxin acetaldehyde in the liver’s easily depleted glutathione.

Therefore, eggs can potentially help mop up the left-over toxins. So this week we’ll be making a vitamin rich and delicious omelette that’ll be so good you’ll help relieve your hangover and satisfy that fatty food craving you have. Credits to my favorite chef Jamie Oliver for providing me with the tasty recipe.

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Protein Paleo Pudding

When I decided to go Paleo, I accepted the fact that I’d have to say goodbye to a lot of the deserts that I loved so much. Don’t get me wrong, I’ll still indulge in birthday cakes and chocolate bars now and then. However, I try to keep my non paleo meals to once a week or what some of you may call a “cheat day”.

The one dessert that I loved so much and wanted to find a way to keep was “pudding’. So I decided to come up with this quick solution I made during break at the office.

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Who says you can’t have dessert after a workout? Try Stuffed Almond Butter and Chocolate Protein Bar Bananas

After a workout you want to be replenished. If I’m having a low carb day I crave sugar or some sort of sweets. Usually, I’ll have a scoop of almond butter or a protein shake to satisfy that craving and it does the trick. This time though, I wanted something with a bit more substance so I gave this new recipe a try. I took this recipe out of Jamie Olivers cookbook and substituted the chocolate for a protein bar.

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