#bern200 – My Daily Diet / Exercise Routine


The most frequently asked question I’ve come across has easily been about my diet and my exercise. Often times people struggle with losing weight because they have a hard time controlling what they eat, as well as setting a meal/workout schedule. This is understandable, seeing as how most overweight men and women get this way for eating whatever they want, whenever they want, and combining that with little to no exercise. It was a struggle, but for the first 12 weeks of my journey I followed a very strict meal / exercise plan, and after the first 8 weeks I made it such a routine that it became second nature. I initially researched the Paleo diet, but I found something that I was comfortable with and that I could do 7 days a week. Hopefully this helps one of you out on your journey.

DISCLAIMER: I am not a doctor, nutritionist, trainer, or any type of certified anything (besides DJ). The following is just a list of what I did to get where I am today. Please consult a physician / doctor before changing your diet / starting a workout routine. I will not be held responsible for anything that happens to you as a result of following this same plan (unless you lose weight and feel great; I take full responsibility in that scenario).

8oz water with lemon
4 eggwhite omelet with jalapeños / mushrooms
3 pcs nitrate free turkey bacon OR 3 chicken sausage links

1 hour cardio (800-850 cal burned on the Elliptical)

Between breakfast/lunch
1/4 cup of raw almonds or small red apple

8oz Baked chicken breast fillet
1 cup romaine lettuce/salad

Between lunch and dinner
One red apple or one banana

6-8oz salmon or tilapia fillet
1 cup steamed broccoli or cooked spinach

Throughout the day
A gallon of water

processed sugars
alcohol (actually any drinks besides water)
red meat

Excluded from the diet is fruit juice as well. The reason for me is because there is a lot of natural sugar in 100% pure orange juice, and I was trying to avoid that. I have added tofu to my diet to make up for the lack of calcium intake, but this routine totals about 1300-1500 calories consumed. What do you think of this diet? If you’re a nutritionist, what would you add to this diet?

(note: the above picture of breakfast is two servings of egg whites, 2 large eggs)

One Reply to “#bern200 – My Daily Diet / Exercise Routine”

  1. azar says:

    Hey man,
    I was once 235 pounds, and i got down to 180, i was pretty lean and starting to pack on muscle. i went from a size 40 in jeans to 31. Since then i have gotten injured and i have gained back some weight but i do know how to lose weight quick and healthy. First i disagree with your no red meat rule, i ate tons and tons of steak when i dropped weight, it helped me a lot when it came to lifting, it gave me the energy i need. I did cut out the carbs and added tons of veggies. Also if you havent been lifting weights i would suggest u start, it will cut the time in half of cardio needed also giving your body a better shape. If you do like milk i would suggest drinking SKIM PLUS, it taste exactly like whole milk and has ZERO fat. i ate a alot of cold cuts on weight bread. No mayo or cheese, very light oil. In fact i love mayo so much i used hummus as a substitute on my sandwiches and it works great. Lots of grilled chicken, i mean u can literally eat endless meats while lifting and running its good for u. Start taking in some low fat or fat free yogurt to give that sweet tooth a fix. Other than that your doing great bro keep it up!

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