A disciplined, purpose‑driven way to eat during and after ADT
These rules aren’t about dieting. They’re about alignment—eating in a way that supports strength, clarity, and steady energy while your body rebuilds after ADT. No drama. No guilt. Just structure, intention, and ownership.
Eat Real Food, Not Processed Food
If it comes from the ground or an animal, it’s in.
If it comes from a factory, a box, or a drive‑thru, it’s out.
Simple rule:
Real food fuels you. Processed food drains you.
Prioritize Protein at Every Meal
Protein keeps you full, stabilizes hunger, and rebuilds muscle lost during ADT.
Aim for:
- Chicken
- Turkey
- Beef
- Pork
- Eggs
- Greek yogurt (unsweetened)
Protein first. Everything else follows.
Keep Carbs Low and Intentional
Low‑carb doesn’t mean “no carb.”
It means carbs with purpose, not carbs out of habit.
Choose:
- Vegetables
- Berries (small amounts)
- Sweet potato (optional, small portions)
Avoid:
- Bread
- Pasta
- Rice
- Beans
- Potatoes
- Sugary foods
- High‑carb snacks
Carbs should support your day, not sabotage it.
One Plate Per Meal
No seconds. No grazing. No mindless snacking.
Fill one plate with:
- Protein
- Vegetables
- Healthy fats (olive oil, avocado, nuts)
Eat it slowly.
When the plate is done, the meal is done.
No Eating After 8 PM
Late eating leads to poor sleep, worse hunger the next day, and slower fat loss.
Your body needs a nightly reset.
Give it one.
Drink Water Before Anything Else
Start your day with water.
Drink water before meals.
Carry water with you.
Hydration reduces cravings, improves energy, and keeps your metabolism steady.
If You Slip, Reset at the Next Meal
Not tomorrow.
Not Monday.
Not “after this weekend.”
The next meal.
Discipline isn’t perfection.
It’s returning to the plan quickly and without emotion.
Eat Like a Man Rebuilding Himself
Every meal is a vote for the man you’re becoming.
Eat with intention.
Eat with clarity.
Eat with purpose.
Your body is recovering from a treatment that changed everything.
These rules help you take back control—one meal at a time.