The Transform Food Guide

Table with carrots, tomatoes, and radish

If you are following my Ultimate Muscle Program, or any other fitness recordings, then you must follow these guidelines religiously.

The Four Ultimate Food rules

1. You will make fruit and vegetables your main source of food.
After that, you will eat foods high in healthy fat and protein (Avocado, nuts, beans, eggs, meat, fish, etc.)
2. You will drink 2-4L of water every day. Drink at least one big glass as soon as you wake up.
3. You will include some form of probiotic food in your diet, if not a supplement
4. You will give appreciation and thankfulness for your food so that it will bring blessings of power to you.

This is NOT a temporary diet. This is your normal way of eating from now on, and you will continue to eat this way indefinitely. No matter where you look, ALL good diets follow these conditions, especially the fact that you MUST eat mainly fruit and vegetables.
More vegetables, more vegetables, more vegetables.

You’ve probably heard these basic health ideas hundreds of times, and that’s because they are universal and truly work.

Fruit and vegetables

No brainer. Which food group has the most nutrients, vitamins, minerals, and anti-oxidants? Nothing complex here!

2-4L Of Water

Your muscles are almost 80% water. Your body needs water for cleansing, nutrient flow, healing, and building. A plentiful supply gives your body an abundance of what it needs. You will feel ten times better, like a well oiled machine. You will wonder why you never did it before! It feels great.


The scientific evidence is in. Probiotics are extremely effective for fat burning, muscle building, digestion, and stress reduction. Your gut is your true powerhouse. It’s where the battery cells of your body reside. It is absolutely necessary to get lots of this into your body, and having a variety of different bacterial types is helpful too (a good probiotic supplement has multiple different strains)


The fact that you get a choice of food and water at all is a miracle. Humans have prayed for this for millennia. Finally, it is here in absolute abundance. It’s beautiful! So give thanks and appreciation for the food and drink you have, before you eat it.

And don’t just do it because you should do it. Do it because it makes the food even more effective for your body, no matter what it is. Whether your mind actually changes the molecules physically, or you simply digest and assimilate it better, it doesn’t matter. The fact is, it works.  Scientific studies actually show that food and water that has received a blessing has a positive effect on you.

Whether it is water, beer, green beans, or a slice of chocolate cake, let nothing enter your body until it has received a blessing.

Gaze into your food or drink for a moment. Give thanks to the people who made it possible. Give thanks for the rainwater that grew it, the animal that died for you, or the people transporting/selling it to you. Imagine that this food is a blessing (because it is!). Imagine that this food is assimilating into the most amazing body and mind you could think of, or better.
How would you feel about someone or something that you truly love and appreciate?  Really get to that feeling place before you eat. If you can’t quite get to that feeling sometimes, even the intention of it is more than enough. Tell yourself– Nothing enters my body without a blessing!

Calories in, calories out

Yes, you can lose weight if you closely track your calories, and burn more than you eat. Even if you eat only Twinkies. However, that doesn’t mean you are going to feel good OR look good. It just means that the laws of thermodynamics are a thing. Don’t bother counting calories unless you happen to be training for a bodybuilding competition or trying to make weight restrictions for a sport.

If you follow these simple rules, you will look and feel good no matter what weight you are. You will glow, your body will take on a wonderful shape and texture, and you will smell good too! (Many people forget that we subconsciously attract each other through our scents. Healthy people attract more.)

Extra Tips To Follow

-The best probiotic foods are Kefir, Sauerkraut, kombucha, and kimchi.
Probiotic foods may not be your thing, but there is mountains of scientific evidence behind it, so it’s not to be ignored. Humans naturally fermented foods for thousands of years and our bodies are built to thrive on that. Just be thankful you don’t have to eat fermented meat (as much as some cultures still consider that a ‘delicacy’)
-Put lots of black pepper on your food. It helps digestion so that it absorbs into your body better. Plus it’s already on your table, so use it. It’s so good at muscle building that even bodybuilding supplements contain it now (don’t forget–cracked pepper tastes way better than powdered!)
-Digestion is number one. The better your digestion, the better the food works on your body. Always go for a walk after a big meal. This helps ‘open’ the body up and the steady movement helps it digest. It can be inviting to lay on the couch after eating, but make it a habit and you’ll wonder why anyone would ever do that.
-Chew your food well! Really work your jaw muscles. The better your food is chewed, the better it will make your body.

Cheapest, easiest, healthiest meals you can make

This isn’t a about making the best tasting foods. No. This is about making it fast — cause ain’t nobody got time for that! They still taste pretty good, even though these recipes are quick.
Studies show that people that spend more time cooking healthy meals will spend LESS time exercising. If you spend  a ton of time on one thing, you will spend less time on everything else (though at first, you may imagine that all those healthy eaters are out exercising more).
So here’s a guide on making that healthy stuff quick — with less dishes, so you can spend more time exercising, seeing friends, and writing love letters to me (like you should be).
You can pick up any cookbook and make an amazing meal, so long as you know how to read. But those recipes are NEVER quick and easy. They usually take 30 minutes to 2 hours to make.
Screw. That.
Let’s spend less time in the kitchen. I don’t know about you, but I want to be healthy and actually live my life, too.


Buckwheat Porridge

Don’t let the old-people name fool you, this is the most bad-ass porridge you ever ate. (Okay, as bad-ass as porridge can get)
1/2 cup of toasted buckwheat (AKA Kasha)
1/2 cup of oats
1 1/2 cups of water
Honey or maple syrup
Stevia (optional)
Boil water in saucepan. Add buckwheat. Cover and simmer for 8-10 mins. Put in a bowl and add oats, honey/syrup, cinnamon, and stevia.
I love this stuff. it’s so quick. That’s a meal from scratch in under 10 minutes!
Why it’s healthy: Squats and oats, that’s why! Do you even lift?
Buckwheat has a full protein, fiber, and also contains no gluten. It cooks faster than quinao, and it tastes better, too. Buckwheat can be hard to find, so get it on amazon if you don’t know where to find it.

Can of beans


1 Can of beans
hot pepper flakes (if you like spicy food)

Ah, yes. The height of gourmet cooking. Get a can of prepared, ready-to-eat beans. You can usually get this with tomato sauce or maple (or is that just a Canadian thing?). Choose one with less sugar. Don’t be weirded out by the cinnamon–lots of food tastes good with cinnamon, especially tomato-based foods. Putting cinnamon solely on sweets is just a western thing.
Why it’s quick: Open up a can. heat it in a saucepan and put it in your mouth (they’re already cooked. If you were real hardcore, you would just eat them out of the can like a homeless person)
Why it’s healthy: Everybody talks about how you should eat exotic fruit and stupid supplements because of their antioxidant value (noted as ORAC value), which keep you trim, young-looking, and free from sickness. But beans have one of the highest ORAC values on Earth.
That’s right. Plain old beans. They also have plenty of healthy carbs and tons of protein.

Big plate of raw vegetables

How can you get more of all those essential vegetables in your life? Just chop them and put them on a plate. Cover in a dressing, or just squeeze lemon on it with some olive oil like a BAWSE.
Pick your favorite vegetables, like cucumber, tomato, carrots, and bell peppers.
Use avocado for extra protein.
Raw vegetables have way more nutrients, though cooking them very lightly can bring out even more nutrients in some vegetables (ie. carrots).



2-4 eggs

Coconut oil

Black pepper

Chili powder (if you’re into that)
Eggs have a ton of protein, omega fats, and other good stuff your body loves. Don’t worry about the cholestorol. Dietary cholesterol does NOT necessarily increase your body’s cholestorol, and the fats in the egg are fine, too. Even better if you put a little coconut oil on the pan.

Chickpea Sammies

You will need a food processor or blender for this one, or at least some muscles to mash it up.
Can of chickpeas
Avocado (As long you’re not a millennial, because then you’ll ruin your chance of ever buying a house) [Link to avocado lattes ruining our lives] 1 Lemon
1/2 small red onion, chopped
2 ribs celery (optional)
2 tsp dill
Black pepper
hot sauce
garlic powder
Chopped nuts
Mush all that together, and add the nuts ontop of the sandwich.  Put dijon mustard on the sandwich, along with any other sandwich ingredients like tomato, lettuce, etc.
You’ll have a container of protein mush that you can make a bunch of sammies with–a good quick meal, packed with protein and detoxifying foods (lemon and onion cleanse and nourish the body). The dill really brings out the flavor. Use fresh dill if you’re super fancy.


Steps to do right now:

  1. Write down the 4 Ultimate Rules and stick them somewhere you can see them.
    (Fruit and veggies. 2-4L of water. Probiotic foods. Thankfulness.)
  2. Take 10 minutes to cook a quick and healthy meal.

One thought on “The Transform Food Guide

  1. David G Wright says:

    Great post, and worth following, even if you DO like to cook~! I hit the gym every day, but food is unquestionably just as important to getting to the best, most healthy body. Nice, quick recipes too.

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