Strategic Intuitive Eating - An Easy Diet for Lean Muscle

For many people looking to lose weight/build muscle/both, starting an intense diet that invovles counting all your calories, going hungry half the day or completely removing an entire foodgroup is not the best option.

While these methods can all work, they've intensive and they involve a lot of sacrifices to make work. Personally, I'm not interested in a diet unless it is something I can realistically maintain indefinitely.

Enter intuitive eating - or my slant on it: strategic intuitive eating. This is somewhere between being relaxed and strict. It means being mindful of what you eat but not letting it rule your life. I use some simple rules that help me to eat well, and I think this is something that other people watching may be able to benefit from.

I hope you found this interesting/helpful. Thanks a ton for watching and I'll see you next time. Bye for now!

[tbo]

About time someone with a great physique and a normal life had something to say. Props. You’ve just saved YouTube ‘fitness’

[MarlonOwnsYourCake]

This exemplifies why this is my favorite fitness youtuber, He's one of maybe 4 who doesn't seem like a dickhead and of those 4 one of Maybe two who's all about functionality over aesthetics, not worried about super low body fat %, maybe more obsessed with Batman and Bruce Lee than even I am, and a huge dork.

I respect it.

[RaffyAyala]

"Eating. Or eating without being a knob about it" - I love it!

[oliviafagin]

You may not be 6% body fat, but in my eyes you have the perfect body. You're not too shredded, you have noticeable muscle, and you're lean enough to have healthy proportions.

[unnamedchannel]

Such a down to earth, likeable guy talking sense (in an industry seriously lacking that)

[stockvillain]

I'm glad to see someone else approach their eating habits this way. I started doing intermittent fasting by accident - I noticed that on days when I skipped breakfast and simply went into the workshop and started banging away on projects, I had more focus and energy and accomplished more without feeling hungry until noon or later.
When I made it a point to lose weight, I monitored calories and managed to drop some 30lbs, which I've held off for well over 18 months now, even after switching to the more strategic intuitive pattern you describe.

[shietiero]

I love how subjective this is. You do an outstanding job of not preaching, "I do this, so it's the best!" Thank you for being one of the most honest names in the fitness industry today!

[kabuteshiitake]

I love this message. Personally my strategic intuitive eating involves 4 ground rules:

1) 8-hour eating window
2) Prioritize protein - I just target about 0.7 grams/lb bodyweight since I'm just a regular guy
3) Portion control - Athleanx taught me how to do this (in the video where he divided a plate into three parts)
4) Prioritize whole food

And hopefully I can do all of these 80% of the time

[yormthepimp]

I know this was uploaded 2 years ago but I just have to say this.

This was by far the most straightforward and quick introduction I have ever seen!

[Monkeyllx]

‘Eat without being a kn*b about it’ should be a Bioneer branded t-shirt! 🎰🎯😂😂
Such amazing content, advice, pragmatism and all round inspiration from you, Adam! Thank you!!

[robvelazquez]

I cannot express how much your work has inspired my journey towards expressing myself through fitness. Keep up the great work!

[ynghuch]

That’s pretty much my eating philosophy. Eat more “good” food, less processed and keep it flexible so you can adjust if you want or need to. I never liked those rigid diets

[rubenespino]

Everyday he gets closer to male peak performance

[Evanbenner]

I'm in the Marine Corps and my fitness fell off in quarantine, but since I began watching your videos about a month and a half ago (came for the superhero/anime workouts, stayed for the science) I have completely changed my body composition, improved my PFT and CFT scores, and all around gotten into better shape. Keep it up and looking forward to what continuing training with the knowledge you've provided will do!

[treeman]

I honestly love that I discovered this channel.

[tonygibson]

Intuitive eating after being on a bodybuilding contest diet is actually really easy, after many years of experience its amazing how accurately you can size up a meal and guess what the macros are ( the exception being highly processed foods with hidden sugars etc).

[andrepeisker]

I like you, guy. You're down to earth, reflected and clear, no agenda agent. THANK YOU!

[ayara]

When I was a boy I'd eat four dozen eggs every morning to help me get large. And now that I'm grown I eat five dozen eggs so I'm roughly the size of a barge.

[PhenxRsng]

Just wanted to let you know the Warrior Diet is 20-hour fast 4-hour eating window. OMAD is one meal a day.

[nicholascauton]

I’ve recently started doing a Pesco-Mediterranean diet this week (Sunday, first day of the week) and so far I’m loving it. Even though I don’t lie, as unlikely as it might be, mercury poisoning is probably one of the biggest concerns in eating seafood almost every day. But even so, I’d rather have mercury poisoning from eating healthy Whole Foods (fish) than have Type II diabetes. And I’m saying this as a former fatty.

When it comes to seafood, salmon and tuna make the top of my list. Though my entire eating plan largely consists of eggs, dairy, fish (my favorite protein source), fruits, seeds, and vegetables. When it comes to meat though, I’m usually refraining from them unless it’s a cheat day.

The way I’ve modified my Pesco-Mediterranean diet however is actually inspired by the Old Testament of the Bible where I should refrain from certain meats. For example, I can’t be eating shellfish and pork. Which I’m personally okay with since shellfish is kind of annoying at times when I have to break through shells just to get to the meat. And for pork? Yeah. Let’s not get started on that. However that’s not to say I won’t ever eat them in my life. I will eat them on various occasions albeit very seldom. And even then, I’m sometimes reluctant to even touch those foods.

As far as training is concerned, I work out six times a week. Three upper body days, two lower body days, and one free training day.

Gymnastic rings make up the entirety of my upper body training days (Sundays, Tuesdays, and Thursdays) with just the following exercises. Push-ups, rows, curls, and extensions. All on the rings. With ten sets of ten for the compounds and ten sets of three on the accessories (arms).

For lower body (Mondays and Wednesdays), just two exercises: Ten sets of ten weighted squats and ten minutes of jump rope.

As for free training (Fridays), that allows me to change up exercises for one day only without compromising my usual five-day routine. As much as I love to work out with rings, as much as I love squat heavy, and as much as I love to do jump rope, I like to explore other types of training that I don’t normally do.

Saturdays are strictly a day of rest for me. A day to refrain from training and a day to take a break from my diet that I already enjoy but need to be restrictive about in terms of content and portion control.