First thing in the morning I drink water with an orange slice, then do fasted cardio (sprints uphill or bicycling), not every day maybe 2-3 times per week.  After the short workout it’s on to oatmeal cooked in water and topped with cinnamon, nutmeg, cloves, peanut butter (no added oil, not even the oil from natural peanut butter simply pour the oil out and place in fridge) and half a banana.  A shake with soy milk (coconut or almond is okay as well), half a banana, freshly sliced beets, peanut butter, blueberries, strawberries, cinnamon, nutmeg and cloves.  With the oatmeal and shake I usually add a fresh bowl of cantaloupe and some type of berry.

Lunch is now buckwheat, cantaloupe, apple, berries, peanut butter, pumpkin seeds, cashews, peanuts, sunflower seeds, walnuts, and banana.

Dinner is refried beans without lard or oil, kidney beans no salt added, jasmine rice, cilantro, green onions, ground cumin, and garlic powder.

Sometimes a replacement meal will be sweet or white potatoes.  If it’s white potatoes, I cook in boiling water along with carrots, green onions, Italian seasoning, basil, paprika, ground cumin and garlic powder, sometime rosemary as well.  Those are my four main entrees’.  These have proven to be effective in regard to keeping strength, lean mass and shredding fat. The picture above is from June 2017.  Seeing some serious progress lately and wanted to share what this diet with some disciplined exercise can accomplish.  Still work to do of course however, this is the best I have ever felt.

In health

-Wheeler