Happy Monday, friends!
Today, instead of hearing from me, you’re going to hear from…
…this guy right here 🙂 .
(This picture adequately sums us up. We really like each other…A LOT…we’re always up for a good time…and always laughing.)
Every single year, when I reach out and ask you guys what you want more of here in blog world, the #1 answer without a doubt is…
It’s not even a competition 🙂 . You guys love Mr. Shull too and want more of him in this little space.
This year, so many of you not only wanted more Andrew, you wanted to read more about WHAT ANDREW EATS. Weird? Some might think so, but I realize that over the years, I’ve mentioned a smattering of details around his diet (and we’re only using that word in its truest form…what he consumes each day, not a ‘restrictive plan’) which have lead to many questions.
You know how when you take your kids to the zoo and you’re watching the lions from a distance and there’s that placard that says Species: Lion, Native to: Africa, Diet: Smaller Mammals? I feel like you guys are often at the zoo when you visit this space and Andrew is that wild animal in the background that you only get basic facts about from time to time. His placard would read Species: 42 year old human male, Native to: Missouri (but he’s now lived in Texas equally as long and refers to himself as a Texan), Diet: Read below 🙂 .
You ladies had a lot of questions, so I kindly asked him to take some photographs of his food (bless him, he set timers on his phone to remember) and write up a little about why he eats what he eats.
So here you go…this is Andrew’s very own post explaining WHAT HE EATS…
Good morning MMM people! I always like to start by saying thank you for being so kind to our family, and more specifically my wife. She truly loves being a part of your world and loves, loves, loves meeting and talking with each and every one of you.
Shay asked me to guest post today and go over “what I eat”……BORING I know, but nevertheless, she is super hot so I don’t argue! HA!
Now here come the disclaimers!
- I am not a nutritionist, food expert, fitness guru. I don’t pretend to be, so you should you take what I say as the gospel truth.
- I do not diet. Diet is a 4 letter word in my opinion. To me, diet means restriction and is a short term fix. The “starve yourself and eat nothing” diets always fail and are short term solutions creating long term problems. And in the end…..you always gain back the weight. However, being calorie deficient in a healthy way will create lasting weight loss.
- You have to live life, and have no regrets! If you fall off the wagon one day, that is okay! I am all about letting the bear out of the cage and letting him go crazy. I know for sure though I don’t want to blow my Tuesday lunch with pizza. I am going to save my moments of true enjoyment for a weekend. Also on vacation, its a free for all for the most part, especially in Europe, but I may keep it more tame on a beach vacation, but for obvious reasons.
- Everyone is different. What works for me, may not work for you. We all have different body types and different ways of processing carbohydrates, protein, and fat. I repeat, what works for me, may not work for you. I also have the ability to eat the same thing all the time. And for those who know me, I can literally eat all of these meals in less than 5 min, which may not be healthy, but my meals are super short.
- I am eating to maintain and retain lean muscle mass. I am not trying to gain muscle (grow out of my clothes). I am also not trying to lose weight, muscle or otherwise. It is a delicate balance, but one I have found I can maintain.
- You can’t outwork an unhealthy/unclean eating lifestyle. It doesn’t work. I have read this in more places that I can count. 80-85% of the way you look is how, what, and when you consume food.
I changed my eating habits about 12 years ago. I lost a ton of weight when I left football, 285 down to 240. But what I realized, even though the scale read that number, I felt sluggish and soft. and I didn’t really understand why. So, I went and saw a nutritionist and started researching. I am not going to bore everyone with the in’s and out’s of the why I eat what I eat but feel free to comment with questions and I will try to respond. Right now I am sitting at 225-230 lbs. Funny thing about “how much we weigh question”, I don’t weigh myself. I just don’t see the point. I have maintained my current weight for years, but in reality even if I ended up being 240, I could care a less. If I am strong, not gaining size, and still have a flexing 6 pack I could care a less. That weight number on a scale can, has, and will always drive people mad. Don’t fall into that trap!
Andrew’s simple rules.
(Again these are mine, you don’t have to follow them, these are just my personal choices).
- Always try to eat lean proteins. 96/4 ground beef, white meat chicken or turkey, fish, egg whites.
- No simple carbohydrates (carbs). Questions on simple and complex carbs? Google it. And limited/no carbs after 3pm. I try to consume the majority of my carbs before noon.
- Alcohol. No beer (unless you are at Oktoberfest HA!), and try to limit cocktails with sugar. If I want a sweeter drink I would supplement with lime juice, or a non-sugar sweetener. The beer is easy because I really don’t like beer. However, I do like an espresso martini, so I do break this rule on occasion.
- HAVE A PLAN. Pre-plan your lunch and dinners. Shay has hundreds of recipes that are healthy and taste great. I eat them for dinner every.single.night, so if you are looking for a plan, start with her!
- I don’t want to go more than 3-3.5 hours without food. I want my body to see food as energy to burn, not food to store. For me following this regime, keeps the hangry away and keeps my body knowing that it doesn’t need to store my food because in another 3-3.5 hours more is coming.
- When eating out, educate yourself on restaurants and where they hide unhealthy items. Salad dressings are a killer. Chicken Fajitas….why do they sizzle? They add oil and sometimes butter on top of the grilled chicken. Always ask for the dressing on the side, and without the butter/oil on the fajitas. Little things like this add up. And for fried food….the only thing I let slide on this is sweet potato fries. Breaded and fried are deal killers for me, unless I am eating fish and chips in a London pub. Pan-seared or fried is not a norm but I am a sucker for a crab cake.
Here we go in order of the day:
Post lifting, pre cardio protein shake. 50 grams of protein.
Breakfast. 10 egg whites scrambled (no salt or pepper, nothing added), 4 pieces of turkey bacon, and 2 Van’s gluten free waffles one with one tablespoon of Justin’s almond butter, one with a table spoon of natural honey. Then, a scoop each of glutamine and BCAA in my Gatorade zero to aid in post workout recovery.
Lunch #1. I take 99% all white ground chicken form it to a patty, drizzle olive oil, and sprinkle on top one tablespoon of gluten free breadcrumbs and cook in the air fryer. I rotate my one cup of greens between broccoli, green beans, and asparagus. Sometimes depending on my energy, I might add some brown rice or sweet potato in just my morning lunch.
Lunch #2. Rinse and repeat again with the same thing as above.
Dinner…whatever the MMM makes for the family. Shay is always great about accommodating my habits. Lighter cheese on a section or splitting the pasta and the protein. This is our Sunday night taco dinner (above). I just add a few jalapeño Fritos because who can resist those.
(No photo) Optional pre-bed snack: 8 egg whites scrambled. Only do this occasionally when maybe we have had a super early dinner.
Optional lunch #2/afternoon meal: 8 egg white scrambled with 2 pieces of turkey bacon
Below are other optional lunches:
Sometimes, we’ll grab something from our favorite burger joint. I will get a grilled chicken on a lettuce wrap with sweet potato fries.
Or homemade carb cakes and green beans
Or Grilled Salmon and sweet potato fries
Favorite lunch on Nantucket. Caesar salad, no dressing with fish and a crab cake.
Friday night splurge. Charcuterie board from Cadillac Pizza Pub…
Caesar salad no dressing and double grilled chicken and then…
…cauliflower crust pizza.
Favorite Vacation Splurge. Schnitzel, red cabbage, and potatoes.
Emergency snack, sporting event snack or travel. Protein bar and almond butter
Alcohol. Remember stick to the basics. This is Tequila, sparkling water, and lime (your basic Ranch Water). On Nantucket Shay and I love some Rose, but for the most part I will have a drink mixed with sparkling water or straight up.
I want to leave you with a thought to ponder. In 1950 smoking cigarettes was not considered to be detrimental to your health, but now we know that your chances of cancer and lung disease, (among many others) are greatly increased by smoking cigarettes. That is why the number of people who use tobacco is down 68% from 1950. While some still use tobacco products, they are doing so at their own risk given the education we have today. Even in my boring insurance business tobacco users pay 3-10x in life insurance than the average non-smoker. There is a reason why!
Considering this, why do we look at eating unhealthy differently? Heart disease (the number one killer of Americans), diabetes, stroke, high blood pressure and cholesterol are MAJOR killers. Some of these, not all, can be controlled, or at the least improved with a healthy eating lifestyle. With the knowledge we now have, use that knowledge to improve your health! Do this for you, do this for your family. Life is short enough as it is, don’t speed up the clock.
Thank you for letting me share! I end this again admitting I am no expert, nutritionist, health guru. This works for me, and may or may not work for you. Feel free to comment if you have any questions and I will do my best to help!