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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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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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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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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Meetings all day? Keep an emergency stash of goods to keep your eating habits healthy

It’s common in the morning to wake up  late and not have time to prepare your meals for the day  just so you can make it to the office in time. Sometimes you’re running so behind you can barely get a coffee in the morning! Here’s a remedy to get your caffeine fix along with your much needed protein for muscle repair.

I like to keep a bag of protein powder at my office or in my gym bag close by, as some days I ‘m running from meetings to meetings I may miss having a meal or not eat at all. I took a snapshot for you  of what I keep in my office cupboard to prepare for busy days. 2 unopened boxes of almond milk, a bottle of almond peanut butter, agave syrup and bag of protein powder.

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Easter Leftovers? Try this Paleo Passover Lamb Recipe

I went to visit my favorite butcher La Boucherie Fine Meats at the St Lawrence Market in Toronto this weekend. I was pleased to see how busy they were with the amount of customers that flocked to the St. Lawrence Market on the weekend. It could also be that this past week National Geographic recently ranked St Lawrence Market as the WORLDS best food market. This landmark has been serving the city of Toronto fine meats, foods, cheeses for over 200 years.

My good friend Dina at La Boucherie was telling me that they the lamb skewers were a popular hit this week, with Passover and Greek Easter all landing around this time of the year. So I thought I’d give the lamb a shot and try my hand at a paleo lamb recipe.

This is a great meal for a hungry family also! Lamb is very filling with one serving of lamb containing 331 total calories and it’s high in cholesterol also. This stir fry isn’t considered a “leaner” stir fry if you’re looking to put on size this would be a good meal to make as lamb is loaded with vitamins, minerals and 28g of protein. 4 oz of lamb has roughly 27g of fat which is higher than your recommended daily fat intake.

Do you want something quick and healthy? Here’s a delicious recipe that anybody can “eggsecute”

Are you tired of the same boring meals every morning? I know I am! Earlier this week I walked into the office and noticed my peers eating at there at their desks. What I saw was microwaved oatmeal, microwaved egg whites and kashi cereal.

So later that morning I walked over to them and started picking their brains to understand their decision-making process in meals. Surprisingly I got the same answer from the 3 people I asked. They made it because it was “easy, quick and healthy”. So I told them I would post a blog that shows them how to make an “easy, quick and healthy” meal for them that doesn’t involve using a microwave that destroys the molecular volume and kill the nutrients of their food, and is a lot more delicious than your boring meal.

I posted a link to the video at the bottom of my blog and it took me just under 6 minutes to make this meal in real-time.

It’s so simple to make. Not only is it extremely delicious but it’s loaded with protein, vitamins and fibre. Ideal for your morning meal.

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