The meal plan

For the last 3 years we spend a lot of time at home, ordering food or learning new dishes. We all experienced during the pandemic how important it is to eat good at home and to have good health. However, It’s really difficult to try to gain or loose weight, without a better understanding of the body. We can became really frustrated when it come to working out and staying disciplined. With out a meal plan, we are missing all the real benefits of the nature, we lack of energy and most of the time our mental health can be problematic. Good food make people happy.

Today, lets talk about the basics but also, about my own experiences, different research and how to build your real meal plan.

Why I Started

As an athlete and martial artist, it was really important for me to check my weight and my cardio constantly. Knowing that i maybe fighting some opponent on doping and drugs, i wanted to know how I can preserve my body and increase my athletic performance naturally. When i got my black belt, many challenges was waiting for me, but my ultimate goal was to be able to use 100% of my body .So my first question was, how many vitamins and minerals exist, where can I find them and how much i need per day ?

I really wanted to be extremely strong, but to do all this, your body requires some raw materials. These include at least 30 vitamins, minerals a day, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts. The human body naturally requires 102 different minerals and vitamins to function properly. However, sometimes we have don't have enough of a certain mineral or vitamin in our body, which can have serious negative side effects. For a professional level, i will maybe need around 200 different vitamins and minerals to level up my skills and performance. That made me realize how important my meal plan was.

Vitamins and minerals daily are essential to your overall health. Choosing foods each day that are rich in vitamins and minerals is the best way for your body to get what it needs to be healthy. However, research consistently finds that most Americans don't get enough vitamins and minerals in their diets.

Experience With Customers

One of my best memories was with Anthony 15 years old.

I was the manager of a gym in Brussels, many parents from the neighborhood started to hear about my skills and services. One day Anthony mom came to ask me if i can train her son, he needed to gain weight and be more confident. That’s true Anthony was really skinny and shy, but he was motivate and passionate. After finishing his interview, the first thing that i asked him was to give me one pull up. He couldn’t finish it, even after many tries… I felt ashamed for Anthony, that day he really realize that his body needed strength.

We started to train 2 times a week, created a workout program but also a meal plan. Where my attention was alarmed was when i started to show to Anthony how to make a healthy breakfast in the morning, how to make a smoothie, I recommended him to have a nap during the day.Those little basics was missing.

2 months after I started to see some real changes in Anthony life. 4 months after he wasn’t the same boy anymore, he didn’t gain to much weight maybe because that’s how his body was responding at that age, or because he didn’t want to use whey protein. But he was looking much more confident, and much more social at school. I remember the day of our last training, Anthony gave me 20 pull ups, looked at me in the eyes before to shake my hand with a little smile.

What really change Anthony ? Of course the workout program helped but the breakfast and the smoothie was the main factors. By learning how to cook, he started to be more responsible of his health, gained more energy to embrace his days with positive vibes.

Without a good meal plan it’s hard to be happy and provide to our body the energy that we need during the day. For some customers it was more a matter of smoothie, for some the breakfast, others more veggies, supplement, or to know how to recovery at night. All this to say that your meal plan depend of your goals and life style.

Water and Food

Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%. This is clearly to make us understand how much minerals are important in our life and one of the best way to find mineral is through water. After thorough research i realized that people living next to the sea or ocean grown old less faster and look more healthy, than city people. The quality of the air and all the minerals coming from the water can fusion perfectly with our body and mind. when it come to dieting, sea salt, sea moss are one of my favorite ingredients. « Sea moss has 92 of the 110 minerals the body is made from," and it‘s known as the "powerhouse." Sea moss contains beta-carotene, vitamin B, vitamin C, and sulfur as well as minerals like magnesium, manganese, calcium, phosphorus, and zinc. All these contribute to healthy cell functioning in the body. That is amazing, but we need to know that. Also we need to be aware of the disorders that can be found in some food with genetic change, how much it can be dangerous to not pay attention to bad meat, and how it can be poisonous to drink dead water with out almost no oxygen. But because we want cheap things, sometime too lazy to research, lacking of motivation, unable to grown our on garden, at the end of the day our health pay the most expensive price.

Gorila Diet

Gorilla’s are one of the most strongest animals own earth, and we like to use them as a vegetarian reference.

But remember that you can’t eat as much as a gorilla eats: adult males might consume 18kg of vegetation every day – equivalent to a human male chowing down on 8-9kg. Most men and women only eat around 1.5-2kg a day, so good luck fitting all that gorilla grass in your puny human belly. Also, Gorillas don't need to eat protein, because they grow their own protein in the bacteria that thrive inside of them. The gorilla consumes the vegetation to feed the bacterial colonies of their microbiome, and then absorbs the protein formed by the bacteria as they feast on the cellulose fibers of the vegetation. Conclusion as a human being, first you need to know what your body produce and what is missing before you start to create your meal plan. Everybody is different and unique, gorilla are not human being, it’s up to you to discover your own body before to start a proper diet.

Spartan Warrior Diet

Spartan inspired the world about their fights, but much more about their diet. We can take a big example about the Warrior Diet who is based on the eating patterns of ancient warriors, who consumed little during the day and then feasted at night. During the day as a warrior we need to be more on survival skills in case an attack happen, but at night most of the time, it’s time to feast and rest. And what is ideal for a good night recovery ? Food.

According to his founder, the warrior diet it’s designed to “improve the way we eat, feel, perform and look” by stressing the body through reduced food intake, thus triggering “survival instincts.”

Common foods were meat and fish, with a wide variety of animals and fish consumed. Honey, milk, cheese and bread were also common, as were figs and wine. And of course fresh fruit would grow well in the warm Greek weather, providing the Spartans with lots of variety albeit rather basic. Remember also thats their lands at this time wasn’t a jungle full of diversity they have to adapt themselves with their environment. Natural food, grown locally by the helots was were most of the Spartan diet would come from. The Spartan society was very self sufficient and this shines through in their approach to food « the basics ».

What really got my attention was their motivation, the ultimate goal of all this just to be a Spartan citizen. Today many citizen forgot the value of their health, some gyms are more like a propaganda of muscles and power but once again, the Wakanda training is there to remind me that due to the pandemic, our relationship with the gyms are restricted it's time for us to go back to the time of our ancestors, who trained day and night with the nature and their environment, to discover our true potential and to challenge ourselves without being in a comfort zone.

‘The Spartan society was strong, but why? Because they ate well! Fresh food, fresh meat, fresh water and wine. They also trained well, but yes would training be possible without good food? Of course not, so they ate well, but not to much, Spartan warriors could not afford to be out of shape.’

Written by Terryboy Gustave CEO of Wakanda body fitness

DISCOVER MY MEAL PLAN PROGRAM

Source :

Vitamins and minerals Helpguide.org

Water and food usgs.gov

Gorilla and diet medium.com

Spartan warrior diet legendsandchronicles.com