33 The ONE skill to 10x your results in your body…

The one do or die skill I had to learn…

Can You Meal Prep Your Way To Lean, Ripped Physique?

This is the ONE thing I truly believe that it done right with strategy will make life and fat loss effortless. Is it a super cool new ab exercise, no.

A new supplement? Nope.

The basics work and meal prepping was something that essential gave me the ultimate control over the largest variable in my own personal life. Nutrition.

If your nutrition is all over the place you’ll enjoy this episode as it serves a crash course lesson on meal prepping like a Six Pack Chef 🙂

From the dirty dozen to the 3 most important questions you must ask yourself before you start cooking, this episode has it all here, the videos, grocery lists and other checklists and guides are in the course so be sure to check that out.

I’ve also created a course and a laid out all the steps in this blog post. So EVERYTHING is here.



p.s. If you like the episode it would make my DECADE if you subscribe and leave a short review in Itunes! Thanks! – Luis

Show Notes:

  • 3 Reason Why Meal Prepping Is Worth Your Time [05:15]
  • Step one: Go micro what are  your DCN (daily calorie needs) [08:00]
  • Step two: Whats your split? [09:40]
  • Body Types: Ecto, Endo, Meso. [10:20]
  • Step three: Meal frequency for better fat loss [15:00]
  • What do I prep? My top 3 recommendations for picking the right food. Ask these three questions. [17:00]
  • 5 Best Easy, fast, and healthy foods for fats, carbs and proteins. [18:30]
  • Step 5: Ask THESE QUESTIONS before you start prepping. [21:00]
  • When to buy organic ? Dirty Dozen and the clean 15 [27:30]

Links Mentioned:

My Free Course For Meal Prepping for Busy Dudes.

 When To Buy Organic and When NOT To

Some fruits and vegetables require more pesticides than others to be produced on a large scale. Its important to both your health and your wallet to know when its smart to buy organic and when it may not be necessary.

The Dirty Dozen (now 14) (AKA Please try and buy organic when buying these.)

These foods have been found to contain high amounts of pesticides in them. 

Source: Ewg.org

  1. Strawberries
  2. Apples
  3. Nectarines
  4. Peaches
  5. Celery
  6. Grapes
  7. Cherries
  8. Spinach
  9. Tomatoes
  10. Sweet Bell Peppers
  11. Cherry Tomatoes
  12. Cucumbers
  13. Hot Peppers
  14. Kale /Collard Greens

The Clean 15: Even when conventionally grown these fruits and vegetables have substantially less pesticides

1. Avocados

2. Sweet corn

3. Pineapples

4. Cabbage

5. Sweet peas frozen

6. Onions

7. Asparagus

8. Mangoes

9. Papayas

10. Kiwi

11. Eggplant

12. Honeydew melon

13. Grapefruit

14. Cantaloupe

15. Cauliflower

Recommended Seasonings & Spices

  • Allspice
  • Basil
  • Bay leaves
  • Black pepper
  • Cayenne
  • Chili powder
  • Cinnamon
  • Cloves, ground coriander
  • Cumin
  • Curry powder
  • Garlic powder
  • Ginger
  • Ground Italian seasoning
  • Kosher salt
  • Lemon pepper
  • Nutmeg
  • Onion powder
  • Oregano

Also see this article I wrote a while back:   



Pork n Lentils 

serves: 1-2


  • I cup lentils, rinsed and drained**
  • 4 pork chops
  • 1 clove garlic, minced or pressed
  • 1 small onion, chopped
  • 1/4 teaspoon each salt and thyme
  • 1/8 teaspoon white pepper
  • 3/4 cup dry white wine
  • 1 tablespoon prepared Mustard

Soak lentils for 20 to 30 mins before cooking Drain and throw away water. Rinse lentils thoroughly under running water.

2. In crockpot…add everything and get GOING!

3. Brown pork chops in olive oil. Place them on top of lentils and cook on High for 4-5 hours.

Original  Recipe From: http://www.scdrecipe.com/recipes-pork/pork-chops-and-lentils/




  • 8 oz Salmon
  • 1 tsp extra virgin olive oil
  • 2 tbsp Chopped garlic + 1 to 2 tbsp of bread crumbs or garlic salt wit
  • 3/4 cup quinoa dry
  • 2 cups any green veggie (kale broccoli, asparagus)
  1. Rinse quinoa over night. Rinse and dispose of water, boil 1.5 cups of water. Add quinoa to water after boiling. Turn down the heat to low after quinoa is added. (15mins)
  2. Drizzle olive oil over Salmon and add bread crumbs and garlicPlace salmon skin side down in a greased with coconut oil or Pam.  Bake at 425° for 10-15 minutes or until fish flakes easily with a fork.
  3. Prepare your salad.
  4. BOOM!


Luis Diaz

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