Fit Fuel: A Chef’s Guide to Eating Well, Getting Fit, and Living Your Best Life PDF
Preview Fit Fuel: A Chef’s Guide to Eating Well, Getting Fit, and Living Your Best Life
1 2 A CHEF’S GUIDE TO EATING WELL, GETTING FIT, AND LIVING YOUR BEST LIFE 3 FIT FUEL. Copyright © 2015 by Irvine Products, LLC. All rights reserved. Printed in Canada. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information or written permission contact the publisher at [email protected]. Thank you for your respect of the authors’ rights. The information herein is not intended to replace the services of trained health professionals. You are advised to consult with your healthcare pro- fessional with regard to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention. First printing, 2015 ISBN: 978-0-9964223-0-7 (Hardcover) Creative Direction and Design: Sean Otto ISBN: 978-0-9964223-1-4 (Paperback) Photography: Ian Spanier Food shot on location at: Rat’s Restaurant at Grounds for Sculpture, Yardley, PA Irvine Products, LLC Page 47 image courtesy of Lee South 1227 N. Franklin St. Page 23 image courtesy of Dave Burrows/Shutterstock.com Tampa, FL 33602 Page 103 image courtesy of Julie Clopper/Shutterstock.com Pages 12, 14, 19, 21, 28, 32, 36, 38, 40, 45, 46, 50, 97, 98, 101, 105 chefirvine.com courtesy of Shutterstock.com 4 , For Gail who makes me want to get the most out of life every day. 5 6 CONTENTS Foreword: Why I Wrote This Book 8 Part I: The Mental Aspects of Being Fit 10 Part II: Training 50 Day 1 : Chest 54 Day 2 : Back 58 Day 3 : Legs 62 Day 4 : Shoulders 66 Day 5 : Arms 70 Ab Training 74 Starter’s Program 76 Time-saving Workouts 86 Cardio 88 Part III: Nutrition 90 Part IV: Let’s Eat! 108 Breakfast 110 Lunch 132 Dinner 154 Dessert 186 Afterword: The Big Reveal 196 Acknowledgements 198 7 8 FOREWORD Why I Wrote This Book The overabundance of fitness information available today has made you skeptical of new books—and of their authors. I don’t blame you. TO START, YOU HAVE QUESTIONS THAT both worlds: I’m healthy and fit, but I make absolutely no compromises when it NEED ANSWERING. For example: comes to food. Plain broccoli and chicken? The fitness Why would you write this book now? models and bodybuilders can keep it. I’m There are a lot of healthy chefs promoting never going to eat that way, and you don’t have to, either. their recipes. Why should I listen to you? I am a classic example of someone who So many superfit models and self-styled had to learn every single lesson the hard way—and now I’ve written this book so gurus offer their own branded training you don’t have to. You don’t have to repeat the mistakes programs—how is yours any different? I’ve made. You don’t have to beat your This is my answer: head against the wall, thinking you’re doing the right things but worrying some- thing’s wrong with you because you can’t lose fat and build muscle. If you had told me just a few short years I’ve made every health and fitness mistake a man can make. ago that, at 50 years old, I’d appear on the I’ve eaten like crap, fallen into a lazy routine with the gym, cover of a fitness magazine, shirtless and with a visible six- and paid the price with my own health. I’ll tell that story in pack, I would have said you were absolutely insane. Yet I did the coming pages. For now, what you need to know is that just that. Such is the power of the lessons I learned through I’m not someone who was “born with it.” I didn’t grow up failure. The book you now hold in your hands is the result of instinctively knowing how to train. I didn’t have a natural those lessons, and you can use it to turn your life around. talent for cooking that ran in my family. (In fact, as you’ll learn, Learn to train smart and safe—but with intensity. Learn it was quite the opposite.) And even once I’d learned how to to cook healthy but delicious food. Learn to redefine what’s cook, I didn’t know a damn thing about how to make meals possible for you. Banish doubt once and for all. You can have that would keep me healthy or fit. it all. Because if I can do it, anyone can do it. It’s truly not that And yet, I’ve been able to put it all together in a way few difficult. The finer points of training and cooking— others ever have. Look at every fitness model in the world, anyone can learn those. Let me be your teacher. and I guarantee you that not one of them can cook like I can. But first, you must begin by believing that it’s possible Take all the greatest chefs in the world, and I guarantee you for you to change in a major way. There is a power inside not one of them looks like me, or is capable of doing what you that you don’t even know you have. Let’s discover I can in the gym. Today I am truly blessed with the best of it together. 9 FIT FUEL PART I Mental The Aspects of Being Fit 10
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