Abs and donuts!? Do you just think you can have everything in life? Well, you pretty much can. Maybe instead of donuts, it’s cookies, pie, cake, ice cream, or whatever it is you crave. The key to having abs, or fitness, and your favorite meals is called: ‘Balance’. Imagine a light shining down on the word, and a choir holding out a single note. Without balance it’s hard to keep sanity and sustainability.
I am personally not into diets, but rather a way of eating that has become a lifestyle and includes balance. I do eat ‘clean’ 95% of the time. Let me show you the math on how I came about his number. I bring in nutrition (meal, snack, or shake) around seven times daily coming to 49 meals weekly. I have two cheat ‘meals’ (not days) per week. So, 47/49 = 95.9%. Look there I actually eat 96% clean!
I want to share some of my general nutrition rules followed and what I call my ‘Donut Protocol‘ which sounds crazy, and I will explain later.
Wittig’s general nutrition guidelines:
- Drink more water. Many authorities recommend 2 liters, or half a gallon, daily. I personally drink more like a gallon daily.
- Avoid processed foods. This includes most things in boxes, cans, and wrappers.
- Spread your meals, snacks, and shakes out over 6-8 servings a day. Upon waking try to eat every 2-3 hours. You should bring in more calories before high energy events. Less calories before long periods of sitting or sleeping.
- Allow yourself planned cheat meals each week. Eat and drink whatever you want until you are comfortably full. Plan ahead and eat a little less before and after these planned cheat meals. This starts the concept of what I jokingly call my ‘Donut Protocol’.
- Plan and think ahead. The key to eating healthy and bringing in the proper amount of food on a daily basis is planning. Always think ahead and make sure you have the foods available and prepared before you run into trouble.
- Try to avoid fast food on a regular basis unless it is for a planned cheat meal. Even the “healthy” choices are typically not very healthy.
- Look into picking up a Fitmark ‘meal management’ bag. These have been the single most useful tool to help me stay on track nutrition wise for many years.
- Eating properly and exercising with intensity are priority. If you are doing both of those things some natural supplements can help assist with your goals. They are not a requirement, but can definitely help. Drinking a high quality whey protein shake immediately after workouts is always a good idea for recovery.
Now let’s talk more about cheat meals and Donut Protocol. My personal favorite cheat meals and treats include pizza, Mexican foods, a good cheeseburger, carrot cake, and I do love me some donuts. While I enjoy some of these favorites on a weekly basis there is some planning and things I do before and after to help keep my abs.
- Planning: Cheat meals should be scheduled and planned. I don’t mean they have to be the same day and time on a weekly basis. Just know ahead of time when so you can make the necessary adjustments.
- Eat lighter: On the days I plan to have a cheat meal I might eat lighter earlier that day. I generally lower calories before cheat meals by lowering carbs and/or fat. My cheat meals are typically around dinner. I will generally have a lower carb breakfast the next day as well.
- Workout: On cheat meal days I typically always schedule a HIIT cardio session in the 7-10 minute range to help me burn some calories. Sometimes I may do a 20-min steady state session like walk or jog around the neighborhood.
‘Donut Protocol’ is basically me applying these tips to the Sunday mornings where I have church donuts. Following the three steps above:
- It’s planned because donuts are Sunday morning.
- I have a low carb breakfast that includes one whey protein shake (~25g protein), 1 whole egg, and 5 egg whites. I also have a lower carb lunch consisting of 8oz of a lean protein, veggies, and berries. Dinner will be a normal healthy balanced meal.
- Sunday is typically my off-training day so when I have donuts I go for a less intense steady state walk around the neighborhood with my family.
So now you know my secrets to having a tight mid-section, enjoying donuts, and most importantly – having a sane lifestyle.
Michael Wittig, ISSA CPT
IPE Natural Pro 3X Champ
All socials: @WittigWorks