Just Tell Me What To Eat…

Talk To Me Johnnie – After reading the information on fats and ketogenic diets, I am confused. Can you just tell me what to eat?

WALLPAPER - CHUCK NORRIS
It seems that I needed some counseling, so I did what any intelligent individual would do, I contacted Chuck Norris for his views on nutrition and the Power Athlete Diet TM. I asked for an accurate prescription for what I should be eating. Chuck responded and delivered the information via a mechanical winged messenger given as a gift by the Gods of Olympus.

Power Athlete Diet TM

Eat with abandon: meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil, flour) and dairy*.

*Dairy is a gray area, while it is a powerful tool in the strength and weight gain category you have to be smart. Individuals with autoimmune disease should avoid dairy products of any kind. For those without autoimmune diseases, dairy from grass-fed animals is permissible. Dairy from grain-fed animals will not have an ideal omega 3 profile. Heavy cream, butter, and ghee should not be problematic. Occasional consumption of fermented dairy options such as cheese and yogurt is acceptable. Experiment with milk but eliminate it if it is found to be problematic.

**Pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer.

Limit: nuts, seeds, and fruit.
Better choices in the nut category include macadamias, cashews, and hazelnuts. Almonds aren’t terrible. Seeds are generally rich sources of linoleic acid because they can be eaten in large quantities (the serving sizes are typically in the tablespoon to 1/4 cup range and can be misleading). Sunflower and sesame seeds are a terrible choices in the seed category. Soaking nuts prior to consumption is recommended but not necessary.

Reduce the serving size if you are going to pick a fruit that has a high metabolic fructose content.

Avoid: Cereal grains including: all varieties of wheat (spelt, einkorn, emmer, durum), barley, rye, oats, triticale, corn (maize), rice (including wild rice), sorghum, millet, fonio, and teff and legumes.

Grain-like substances or pseudocereals including: Amaranth, Breadnut, Buckwheat, Cattail, Chia, Cockscomb, Kañiwa, Pitseed Goosefoot, Quinoa, and Wattleseed (aka aacacia seed). Pseudocereals are the seeds of broad leaf plants whereas grains are the seeds of grasses.

There you have it, simple to read and in an easy to follow format.

We can save the amounts for next week when Chuck sends us his thoughts via Bubo the Owl.

Thank you Chuck Norris!

httpv://www.youtube.com/watch?v=bqzQ2qrtBeg

John

John Welbourn is the creator/operator of CrossFit Football and Power Athlete. He is a 10 year NFL veteran. John was drafted with the 97th pick in 1999 NFL Draft. He went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John also is owner of CrossFit Balboa, an S&C gym in Orange County, CA. CrossFit Balboa is one of a handful of Westside Barbell certified gyms in the world. In addition to training MLB, NFL and other professional and Olympic athletes, John travels the world lecturing on performance and nutrition. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie.

Latest posts by John (see all)

Posted in Diet, FAQ, Ketogenic, Talk to Me Johnnie | Tagged , , | 66 Comments

66 Responses to Just Tell Me What To Eat…

  1. Eric Lepine

    Coudn’t have put it any better or clearer… If I may add one evidently obvious and general “don’t” to complete the list, it would be: as much as possible, stay away from foods with bar codes!!! In line with your “vending machine” foods principle I suppose…

    Oh, and stay away from beans also!!!!

    Thanks John… And Chuck too!!!!

  2. John Pavlic

    The most expensive special effects scene in movie history!

  3. Zack J

    Bruce Lee v. Chewbacca

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  5. I’m surprised the universe didn’t explode after that display of badassedry.

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  7. Ling

    John, what’s your take on sunbutter, which is made from specially roasted sunflower seeds, and is peanut, tree-nut and gluten free?

  8. Clinton Canaday - 24/6'3"/225

    Question…What’s the deal with gluten-free pasta? How does that fall into the “grain” category? I know that Robb Wolf is anti-gluten, so what’s the consensus? Thanks.

  9. Eric Lepine

    @Ling… Go back to the article titled “Saturated Fats”… “The one fat that is a problem in the diet is the polyunsaturated omega-6 fatty acid called linoleic acid. Food sources of linoleic acid include: corn oil, soy oil, cottonseed oil, grapeseed oil, oats, peanuts and peanut oil, rice bran, safflower oil, sesame seeds and oil, sunflower seeds and oil, walnuts, wheat products, brazil nuts, pine nuts, hemp, pecans, and pistachios. ” So, sunflower seed butter being made with sunflower seeds would be a no-no :)

    @Clinton… No-gluten pasta is just that: no-gluten pasta. One of the culprits is gone, but you’ll still be dealing with a food made of a grain or pseudograin, so consisting mostly of starch… So, you’re dealing again with a food from John’s “Avoid” category… Unless you can find a no-phytate, no-lectin, no-starch pasta, no-etc. (you get my drift) pasta, stay away from the stuff!!!!

  10. Eric – Yes! Great job taking the information and making it work for you. You are well armed.

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  13. ehayes

    Clinton-
    Put a grass fed pork butt in the slow cooker for 12 hours. Shred it into strands. Pour some tomato sauce on top and voila, gluten free, phytate free, lectin free, omega 3-6 balanced, “pasta” that you can eat with abandon. Spaghetti Squash is your other option, but the pork butt sounds really good.

  14. Clinton Canaday - 24/6'3"/225

    “If man made it, don’t eat it”, and “if it tastes good, spit it out.” – Jack Lalanne

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  17. John,

    Thanks so much. I’ve been Paleo for about 1.5 years – pretty strict too: no grains and no dairy. Recently, I decided to start mixing things up w/ my fitness and started following CFFB. After reading the CFFB prescription for eats, I started getting grass-fed whole milk from a local farm. No bad effects as far as I can tell. For example, my fight gone bad score increased by 40 points in 1.5 months and I was doing the dairy thing. I had noticed a bit of congestion – in my lungs and attributed it to seasonal change. I am so anxious about it sometimes. I love the milk in a smoothie with some high quality protein and after workouts. Anyhow, I just want to say thanks for this blog and for this note on eats, especially the disclaimer on Dairy. I am going to tread lightly…

    SP

  18. Chris Savage

    Hey there, I have 2 questions:

    1) Are oats really that terrible? I understand about avoiding cereal/grains but I thought oats were quiet low GI, slow release and a good thing to have for breakfast?

    2) I try to eat paleo most of the time but after a workout I use a carb supplement called Vitargo, which is fast release for quick recovery. I only use it for this purpose. What is your opinion?

    Look forward to your response. Great article! Chris, Belfast, Ireland.

  19. Cliff

    What form of carbs are you allowed to eat if any.

  20. David

    “**Pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer.”

    Could anyone elaborate on this? I’ve been trying to decide on a good milk brand to stick with as I aim to put on some size, I know there is a lot of BGH controversy and it’s limited in most places.

    Thanks!

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  23. Andrew

    That video has to be stretched to death they look like Aliens!

  24. Matthias

    “Pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer.”

    Can you please explain why that is?

    I added a gallon of pasteurized milk to my paleo diet and lets just say it was not good for my digestion (read: mud butt). Sorry, I had to say mud butt.

    Yes, pasteurized whole milk from grain-fed cows treated with rBGH offers an increased anabolic environment for the consumer. Now put rBGH into google. Do some research. I would say that your “mud butt” is a good indicator you should not drink milk. I guess you get to miss out on the effects of drinking milk.

    On a personal note, I am amazed that some who uses the term “mud butt”, would read this blog. I usually equate that terminology with 6-7 year old children and my college football teammate Kirsten Sheriden.

    John

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  26. Novan

    Great post. This is more or less paleo, correct?
    My main concern is: does this only suit people of Scandinavian, Celtic or Anglo background i.e white Europeans? Would this be just as effective, or less effective, for those of south-east Asian background like myself?

    If anyone could point me to any literature regarding a more appropriate paleo diet guidelines for Asians and non Europeans, that would be very much appreciated.

    Not sure if it is paleo but that is of little concern. I was not aware south-east Asians were a different species. I thought they were homo sapians. Asians still have live off spring, are bipeds and have opposable thumbs, dont they? Interesting. I will have look into Asians being descended from Aliens and not Andi and Ardi.

  27. Jake

    The expression is “eat WITHOUT abandon”.

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  29. Aaron

    First I would like to say thank you Johnnie for CFFB! I love the program and greatly appreciate the work you out in to make us better. your program has actually lead me to a job at a local gym in my area. They saw me working out and asked if I’d be interested in a job as a trainer.
    With that said I hve a few questions. I follow the paleo + dairy diet that you recommend and have great success in the strength gain department. But I have notice lately that my progress has slowed. I know you recommend roots and tubers as part of the diet but that is completely against Robb Wolfs advice. Why is it you recommend them and he doesn’t? How often do you recommend eating them? Also, how often do you recommend we eat? Right now I’m eating a 400+ calorie meal every 3-4 hours but I’m thinking about going to every 2 hours.

    Thanks for the help,
    Aaron

    Robb Wolf recommends you not eat tubers and bulbs???? I am not sure about that as last time I had dinner with Robb we ate about 6 large japanese yams. I am pretty sure Robb recommends better carb choices like roots, tubers and bulbs.

    I would say 4-5 meals a day is plenty. Just get your daily caloric intake.

    John

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  31. Max

    Hey John,

    what do you think about low fat Quark aka curd cheese? Not sure wether both really means the same. I guess it’s not really a “cheese” and I really would like to know your opinion. I’ve read “Paleo for Athletes” and “The Paleo Solution” but couldn’t find any answer. Robb just wrote, that he don’t want to talk in detail about milk, because he could write the same about it like he did in the grain chapter.

    greez

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  34. Jackson

    What about beans? Black beans, kidney beans, etc.

  35. Look under avoid.

    legumes are a cool way of saying beans.

    So if you re-read the AVOID it says to keep away from cereal grains, pseudo grains and legumes.

    Legumes would be beans.

  36. Ty Fyter

    hey johnny! found you after finding robb’s paleo podcast. you guys are total ballers!

    my question to you: i am in complete agreement about cereal grains and pseudo-grains being a complete detriment to health. but what about white rice immediately after workout as a part of my PWO meal?? as i understand, white rice has had most of the anti-nutrient removed and any left are destroyed when you boil it, leaving it mainly as starch.

    what are your thoughts on this? say some white rice and whey protein powder and cinnamon as a PWO meal?? (kinda rice pudding style i guess…)
    thanks for your time :)

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  45. I was curious if you ever thought of changing the structure
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    But maybe you could a little more in the way
    of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two
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  50. Ty Fyter

    Please disregard my comment, I see rice under “avoid”

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  56. Josh

    What about taking small amounts of creatine? Say 1-4 grams? Same with L-Glutamine and L-Arginine? I know you said they whole thing about Chinese fed cows…..Bassically I have my whole food intake down and I get EAS Betagen and EAS Muscle Armor for a very cheap discount, so I wanted to try it out. Any thoughts and or comments… Thanks!!

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  60. josephc

    hey john, what do you use for your simple carb intake?

  61. Dakota

    Hell yeah, my weekly beers are still in play! haha

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  65. Josh

    I see dairy is listed to aid with weight/strength gain. my question is can you drink milk while trying to cut? I love whole milk and it really helps feeling full longer. so if milk is acceptable while trying to cut my assumption would be stick consumption low to 8oz with meals ( 3x daily) what are your thoughts.

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