what to eat to lose weight

What I Have Been Eating To Lose 15 lbs in 6 Weeks

By | Behavior Change, Caribbean Cruise, Healthy Snacks, Nutrition, Transformations, Uncategorized

I am one week away from competing at the world fitness modeling championships in Vegas.  This is my 4th time competing and I must say that my body is changing less quickly this time than others.  I think the two biggest factors for this have been 14 days of traveling (ate well but didn’t exercise much), and the fact that I sit in front of a computer about 10 hours per day, instead of two years ago when I was training people in the gym 40 plus hours a week.

I have mentioned before that I don’t think getting my bodyfat to 4% is the healthiest thing to do, and then people start asking why do I do it.

They ask me if it is for the money.  NO!!  I have to pay about $1000 to compete, more than my 7 day fitness cruise costs.  Is it for exposure?  NO!  I have no desire to be a model.

Basically it is the same reason why people do Ironman or marathons.  It is the desire to push the body past what most people believe to be limits.  It is the discipline that is formed with a strict eating regime and exercise program.  It is the camaraderie of meeting over 400 other competitors from all over the world and sharing stories and cheering each other on.  It is the feeling of being on stage knowing that for the past 7 weeks I have worked so hard and sacrificed a lot to get to that point.  It is the feeling of the muscles being so hard and the skin (fat) so thin that it feels like a bullet could be shot into your abs and it would just bounce off.  It is the feeling of accomplishing a goal.

The start of dinner

So what have I been eating?  I hesitate to share this because this isn’t quite how I would eat normally, but it is much better than most people eat.  I estimate I am eating about 1800 calories which is almost half of what I normally eat in a day.  Yes I have certainly lost some muscle in the process.  Normally I would eat a little more carbs in the form of whole grains and fruits.

For a woman I recommend about 1500 calories for someone to lose weight, but it really depends on body types and activity level.

Breakfast:  4 whole organic eggs, 1 cups of chopped green and red peppers, 1 tomato

Snack: 1 Tbs of organic natural peanut butter with an apple

Lunch:  1 can of Progresso light chicken dumpling soup (220 cals)

Snack: 1 Chocolate Prograde Craver Bar, handful of raw cashews

Snack:  Two big handfuls of organic spinach, shredded carrots and purple cabbage, hot peppers, and olive oil and vinegar dressing Read More

Healthy Grocery Shopping List

By | Behavior Change, Healthy Snacks, Nutrition, Uncategorized


I had a wonderful question that one of my bootcampers asked me this week.  It is probably my FAVORITE question I ever get asked as a trainer.  This Fit Fun Bootcamper has lost close to 40 lbs and is just looking amazing!  She asked me, “Dustin, I keep losing weight, I lost another 5 lbs, and I didn’t want to.  I am happy where I am at and don’t want to lose more weight.  How do I make sure I maintain my weight now?”  I love it!  She has completely transformed her metabolism and her body and is fueling her body with fat burning foods that encourage her body to burn fat and builld muscle!  This has taken over a year to create and has been a process, but now, I am confident she will never have to worry about her weight again as long as she continues with her healthy habits.

Today I wanted to give you a sneak peak at what I brought home recently from the grocery store.    I have found these foods to work well for me and keep my weight and body fat at a level I am happy with.  I have found that this grocery list of foods to be very tasty and satisfying!

Click here to visit a previous post where I show you once again what I brought home, most of it is different.

I apologize for the awful camera work!  I should have double checked it before I filmed.  It is hard to get my 6’5 body in the shot!  I just realized it when editing and couldn’t redo it.  The content is great, just ignore the fact you can only see half my face!

[youtube OlS18K2MaKw]

dvd_webgraphic1 Read More