As a 43-year-old dad of two, husband, business owner, and consultant, I focus on training and eating for performance and energy, rather than aesthetics. To maximize my daily energy, planning ahead is crucial. Without this preparation, I’d find myself consuming the majority of my calories late in the day, leading to a midday slump.
My day starts at 4:30 AM with water, coffee, and some light reading. I then prep my meals, typically “bowls” with proteins like ground beef, steak, chicken, or salmon, paired with carbs like quinoa, sweet potatoes, or rice, and enhanced with hummus and pickled veggies—currently loving fermented beets. Each meal packs about 35-40 grams of protein, supported by three snacks or shakes at 25 grams each. My carb intake varies from 1.5 to 2 times my protein intake, depending on my training schedule. Tracking these macros is crucial for me.
When speaking with gym members or business clients, a common challenge they express is a lack of time for meal preparation. My advice is straightforward: if you aim to perform optimally—whether as an employee, business owner, spouse, partner, parent, or friend—you can’t afford to neglect this. Just like a car needs fuel to run, the human body requires energy to function effectively.
While nutrition is a crucial part of well-being, it’s not the only factor; sleep, mindfulness, relationships, and fitness play equally important roles. However, nutrition is one aspect where proactive planning can lead to significant gains.
