Tag Archive: Eating

DUDE talk

Click here to watch video “DUDE talk”
To all my friends, followers and subscribers…DUDE TALK is a video series where I chat about guy stuff and anything and everything, interacting with my website, Facebook and YouTube friends and followers. So if there is anything (fitness or otherwise) that you want me to chat about, just leave a comment and I will cover it in an upcoming video. If you want your name and photo included in the video (as reference to who posted the topic) just add your pic in the comment or email to me (gertlouwljc@hotmail.com) and you will featured in the video.

Have a great day all!

Remember to train hard!

Gert Louw

Gert Louw PUNCHING BAG2.jpg

Diet is for LOSERS!

Diet is for losers!

I’ve seen this happening over and over…The latest diet book hit the shelves, everyone is raving about it. My wife and her friends is part of the crowd and decided to jump in.

She and her friends lose a fair amount of weight. Happy faces, goal reached…

But so they think…

Life returns to normal and so the eating does too. No need to diet anymore, they have reached their goal. In any case one can only continue for so long on the diet…

One year later and the crowd is each 20kg heavier than before they started with the previous diet. So it goes on…and year after year the diets come and go and every year they end 20kg heavier than the year before.


No matter how good that diet is, it is still a diet which means a short-term solution. That short-term solution, year after year, wreak havoc on your metabolism and literally train your body in a complete negative fashion about fat-loss.

And every year it becomes more and more difficult to get that fat off…

Year after year your metabolism is slowing down and due to the strict diet interruptions your body thinks it must add-on as much fat to cope with these “starvation” periods.

This is as true for guys as it is for girls


Once your body is trained in such a negative way…it is gonna take some time to straight things out and reverse that process. By time I mean anything from 6-9 months.

And that is why most people later give totally up with dieting because nothing is working anymore even when they try it for months! And so they become…MASSIVE!

At long last it look like my wifes eyes has opened and she is done with dieting. She now start seeing the logic behind a lifestyle change.

prof pic999

What is a lifestyle change?

We’ll it is a lot of things but for this discussion I will focus on the eating aspect.

A lifestyle eating plan is NOT a diet. It is an eating regimen you will follow day in day out, year in year out…

You can change this regimen but it will always adhere to the same basic principles.


Those basic principles are:

  1. You MUST eat every 3-4 hours.
  2. You MUST always eat SMALL meals.
  3. Every meal MUST contain a clean protein source (fat-less) with little carbohydrates (preferably in the form of lots of veggies)
  4. At least 2L water per day.
  5. No smoking and very little alcohol.
  6. Potent multivitamin every day.
  7. Cheating once a week with only one meal and do NOT stuff yourself even with the cheat meal.


Let’s look at the first principle: “You MUST eat every 3-4 hours.”

The bottom line is, your body is designed to be fed every 3-4 hours. The western 3 time a day eating habit is NOT good for the body. Your whole system works near perfect when fed every 3-4 hours. It keeps your blood sugar levels stable and is perfect for feeding muscle for growth and speed up a fat-loss environment.

Yes, it can be cumbersome to eat so often but the fast solution to that is protein shakes. Make sure it has no carbohydrates but a clean, preferably slow release protein matrix. Slow is better because it keeps the releasing of the protein stable over a long time and does not flush the body with too much protein at one time. Together with a shake you can eat a few veggies or instead a fruit with not too much fruit sugar (bananas and mango’s = no-no).

You will have nearly no cravings anymore because your body is fed the way it was designed to need food. You should not feel hungry at all. (Although initially if u were used to high volumes food it might be a bit of a problem and you might need a craving suppressant to help you through the initial period.)

You can carry a shaker and small container with the protein powder with you. To mix and eat takes you 3 minutes…there is NO excuse for not taking such a meal no matter how busy you are.


Principle two: “You MUST always eat SMALL meals.”

Small means a fist size protein with two fist size portion veggies or if rice/pasta, just one fist size.

Your body does not need more than this every 3-4 hours unless you partake in strenuous training (Then refer to my training eating regimen in my first blog post.).

Small also means your stomach will literally start to shrink. Yes, without loosing any fat the tummy will already be smaller just because of the stomach that shrinked.

Your body will also start to use the food more efficiently. You will feel less bloated and will have less constipation.


Principle three: “Every meal MUST contain a clean protein source (fat-less) with little carbohydrates (preferably in the form of lots of veggies).

Clean protein means NO FAT. Before preparing chicken, get rid of the skin and any visible fat. Any meat with any visible fat is completely out. The only red meat you should eat is fillet.

Fatless pork and of course fish is also great clean protein sources.

Protein uptake is more efficiently when the meal is combined with some sort of carbohydrate. But rather try to eat a fair portion of veggies (2 fist, maybe even 3 fist sizes) instead of rice/pasta. Bread should be avoided. Rice crackers and provita will be better choices. If you have to eat bread, then low GI.


Principle four: “At least 2L water per day.”

Yes, you might get the a frequent toilet routine the first week or so, but when your body is used to it, it will be near normal.

Water assist in flushing the bad stuff out of your body. It also assists with the metabolism of fat and as such will literally help with your fat-loss process.

Water has a multitude of beneficial aspects and you CANNOT expect a successful lifestyle change without at least 2L water per day. Less than 2L will also severely hamper your fatloss efforts.

Note: People training vigorously will obviously need higher amounts of water.


Principle five: “No smoking and very little alcohol.”

No lifestyle change can be made when any form of addictive substance is abused. Social drugs are COMPLETELY out. You cannot make a successful lifestyle change and think you can continue smoking. I am not gonna give you the ins and outs about smoking here…It is very well-known and available on the internet. Drinking more tha n one to two glasses per week will make you struggle to lose fat. Alcohol is a fat magnet! Especially for guys struggling to lose fat around the waist.

No serious fitness enthusiast or bodybuilder smoke, drink…it simply goes against everything that fitness stands for. Get rid of it!


Principle six: “Potent multivitamin every day.”

No matter how balanced you eat, you will struggle to supply the body with all the necessary vitamins, minerals and antioxidants it needs, especially when training hard.

It is rather crucial that you use a very potent multi vitamin daily, It helps the body to function optimally. And an optimal body makes it easier to get rid of fat, regenerate exercise damaged tissue and help keep the body healthy. It is proven over and over by serious athletes that a potent multi vitamin is very important.


Principle seven: “Cheating once a week with only one meal and do NOT stuff yourself even with the cheat meal.”

Once a week with one meal you can cheat…not more than that.

Plus after that cheat you must NOT feel stuffed. NEVER ever must you stuff yourself.

Eat what you want during this cheat but one or maybe two portions. After this cheat it must be a full 6 days before you are allowed to cheat again.


These are just core principles of eating correctly for a lifestyle change. There are many other smaller points of note…but don’t concern yourself from the start with too much info. The smaller your steps the better you can climb the ladder…the bigger the leaps the harder you fall.

Every week or so educate and learn more about healthy eating for fitness enthusiasts and climb the ladder step by step.

Just by following these basic principles you will have nearly and 80% success eating correctly. Make it simple and make it easy.


Wish you all MUCH success!



Follow this link for complete coaching and diet systems to reach your dream body: DIET and COACHING systems

What! Get off my butt and train?

What! Get off my butt and train?

It is the beginning of a new year…into the 3rd week already and many people are already failing on grand new years resolutions made.

I boldly make this statement: “There is no bigger gift you can give yourself than by making a serious lifestyle change.”

But I have to give up watching tv, sitting on the couch and eat my favorite crisps, drinking with the guys, partying, eating my favorite pudding everyday…and I am waaay to fat and old to start with such stuff…that is only for the youngsters, in any case I don’t really want to look muscly!

Let’s take a tour…

This is me when I “followed” the typical above lifestyle.



Now this is me after making a serious lifestyle change. (granted a few years later…)




I am 48 now…and I look and feel the best in my whole life…and also very healthy.

If I did not make this change…imagine how bad I would have look now…


My goal with this post is to help some of you realize your dream of a total new you are very close and very much possible.


First, let’s get down to the basics.


What benefits does such a lifestyle change have (to name just a few):

1)       Better self image.

2)       Better self control

3)       Learning to eat healthy.

4)       Lower cholesterol

5)       Significant lower blood pressure.

6)       Sharper brain function.

7)       More energy.

8)       Stronger bone structure.

9)       Healthier heart, kidneys and liver – longer lifespan.

10)    Younger looking skin.

11)    Better sexual ability

12)    People start noticing and envy you.

13)    Dramatic decreased change of getting diabetes or similar conditions.

14)    New lust for life.

…alas for the bald heads…the hair does not grow back no matter how big a lifestyle change you make. Some things are just inevitable. Accept it, it makes life easier.


What do I have to give up:

1)       Smoking!

2)       Regular drinking (The odd – one or two glasses a wine per week is fine).

3)       Late nights

4)       Fast Food

5)       About 90 minutes per day (be that early morning, over lunch or evening)


What is it gonna cost me:

1)       Basic exercise clothing.

2)       Gym bag, towel, etc…

3)       Gym membership (I am on Discovery Vitality so it cost me R80 ($8) per month.


Now, look again at those 2 pictures. This is real and there are MANY other cases where people made similar changes, maybe even better!

Your biggest hurdle you will face is to break out of your comfort zone. You have trained yourself very well to be entrenched in that zone and that zone is mighty nice…but that is what is gonna be your biggest thing to overcome.

First week is fine…but then the mind and body start realizing it is not in its comfort zone anymore and the cravings start to get back into that comfort zone again.


You will have to decide if you are going to be a slave to this mind controlling mechanism your whole life or not. You have the power to overcome…believe me u have. But no-one is going to grab it on your behalf – YOU MUST!


Be the BEST you can be…rise above the rest…make yourself proud in yourself…make yourself someone u like inside and out when you look in that mirror. Make your wife and kids proud of you.


How can I stick to this new mindset?

1)       First you must focus your mind and entrench the new you in your mind. Visualize yourself and where you want to be. Visualize yourself training and eating right. Get yourself determined…no-one and nothing must be able to sway that determination.

2)       Take small steps!!! Climbing a ladder step by step and you will get to the top, leap and you will most probably fall very hard! So control that eagerness with wisdom.


How do I take these small manageable steps?

That must be done on three levels: training, diet and addressing your spirituality.


Training: You cannot start training from the first day like a guy who has been doing it regularly for the past 5 years. For example: You cannot use my program at my level and think it is going to work for you. It is a far to great a leap, you will burn and fall and loose that determination.

You will have to break such a plan down into very small manageable portions. If you are very unfit you must spend something like 10 min at gym for 4 days (2 days on one day off and 2 days on again) in the first week. Week two you make it 15 minutes. Week three 20 minutes.

The 3rd week is usually a week that the body start realizing something is going on, so for the 4th week keep it at 20 minutes for 4 days per week. Then the 5th week up it to 25 minutes, and so on until you reach a 50 minute workout. Be in touch with your body…if you feel the pace is to quick keep the time pinned down for 2 weeks at a time instead of increasing it.

Just make sure you get a overall body workout during each session: legs, upper body (arms, shoulders, back, abs) as well as a little cardio (treadmill, etc…) When you reached the 50 minute mark, start doing some good homework as to the type of programs (mine might be a good starting point) out there and how to start splitting the days up between the different muscle groups. Then you can start moving to the next level. By then your body and mind would have broken the comfort zone mold and you are well on your way.


Diet is and always will be your most important part of any lifestyle change. You cannot get muscle to grow if you do not feed them correctly.

With a diet you can make bigger leaps that the small steps required for training. However, rather take a step by step approach to get to your desired eating plan. A too big change might just through the whole body off balance and give you serious headaches, constipation, low energy, etc…

Introduce weekly a change in the diet to get to your target diet within a maximum of 2 month period.

When you reached that target diet, you can start focusing on the finer detail, like supplements, etc…

This is a lifestyle change so this will be how you will eat from now on…you can still cheat, but ONCE a week.


Spirituality – Make this the opportunity to become a better person inside and out. It is well know that I am a follower of Christ. You have to choose your own path. But get your life sorted in the face of God. Get Him part of everything you do. Cut out the wrong things from your life. It is one hell (excuse the pun!) of a feeling when you can look in that mirror and you like the person you see…inside and out.

I do believe this should be a critical part in your transformation process. I’ve been there and changing this aspect makes it soooo much easier!


What! You say you don’t want too look too “muscly”! Really?

Look at my after pic and truly tell me you think I look worse than my before picture. Here I am quite direct…I believe a man was created to be a muscled creature…leave the nice flowing shapes to the women. We are supposed to be strong, muscled creatures to lead and protect our families. Feel free to differ from me…


I am but one of MANY other guys who made such a transformation. I did it by a choice I made and I followed a certain process to get to the goal. I am still on my way, but never ever do I want to turn back again. Life is too precious to WASTE!


Here is a short video I did on some key aspects of growing muscle fast:



Contact me anytime if you need some encouragement or pointers –

ScoobyMuscle (Gert Louw)



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