Or protein shakes, a perfect dessert fix for my sweet tooth. I really love to cook, but I also recognized that Costco was a real help for getting pre-marinated chicken, fish, meats (cooked and uncooked), and bulk veggies-it makes it so much easier to through together a meal. Lunch and dinner would be lean protein like chicken or white fish and veggies I had veggies with every meal while still watching my macros. ![]() ![]() So on a typical day, I’d start with eggs with smoked salmon or cottage cheese, or other protein alternatives. I aimed for 160 grams of protein, 50 grams of carbs, and 65 grams of fat per day. I learned to monitor my macros, something I hadn’t paid attention to before. I started in November, and dodging comfort foods around the holidays was challenging. Revamping my diet, then, meant cutting out all starchy carbs: no more rice, bread, pasta, or potatoes. I’m from a big foodie family I actually trained informally in Italian cuisine. It was pretty crushing when Chris told me that actually, I was at 30.1%. One of the first things that happened was meeting my trainer, Chris, who checked my body fat. I signed up for a transformation program with Ultimate Performance in Los Angeles. So overall I hadn’t really been taking care of myself, even as I thought getting to the gym occasionally was enough. At the same time, my sleep was terrible I had an overactive mind and I was constantly stressed out. I’d never had obvious issues, and I didn’t lack confidence in myself. That said, I don’t really think I ever appreciated what “good health” meant, since I was not surrounding myself with people who were in excellent health. I thought I was in generally good health. One day my daughter said to me, “I love you, papa, and you’re squishy!” I realized I had the infamous “dad bod.” I would intermittently go to the gym, sometimes getting into fad workouts-my waist was at 31 inches and I figured I was doing fine. I always thought I was in pretty okay shape. Here, he tells Men’s Health how he did it. Simon Khinda, a 40-year-old lawyer from Southern California, looked down and realized he had a “dad bod.” Looking for a reset, he went all out.
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