He's overseen the diets of actors including the likes of Chris Pratt, Chris Hemsworth, Chris Evans, Alexander Skarsgard, and Ryan Gosling through a long-time partnership with celebrity trainer Gunnar Peterson, and now Performance Fitness Concepts founder Dr Philip Goglia is revealing his insider diet secrets.
Much like other diets on the market, Goglia's key strategies include cutting out sugar, avoiding carbohydrates, and making a ritual out of meal preparation. Goglia also stresses the importance of eating adequate amounts.
"Food is your best ally in your quest to build a better figure. Gunnar knows that in training he's going to tear them down, and he needs me to help build them back up again. I find the most common problem when looking over the diets of these guys is they're all under-eating. You start to learn that as long as you're burning a good amount, the more you eat, the more you're going to lose," Goglia tells Men's Journal.
"The real problem for most people who aren't getting paid to work out is finding the time to be diligent, so you have to make it easy for yourself. Make it fit the lifestyle you have, and if you need to wake up 20 minutes earlier to make some eggs, do it. During the day, hunting down a [piece of] fruit and 12 almonds for a snack may be hard, so buy a box of Justin's almond butter snack packs or have a Kind bar at the ready for your big meeting. But don't go overboard with the alternatives, there are a lot of civilians out there who see all these protein bars and [are] confusing them with a slab of salmon. That's not a proper replacement for a good fatty fish."
A sample day of meals from Goglia includes:
Meal 1
3 eggs
1 cup of oatmeal
1 serving fruit
Meal 2
1 serving fruit
Meal 3
240 g of chicken breast
1 yam OR 1 cup of rice OR 1 sweet potato
Meal 4
1 serving fruit
12 almonds
Meal 5
1 cup of mini carrots or 1 cup cherry tomatoes
12 almonds or 1 tablespoon almond butter
Meal 6
30 g salmon or sea bass
1 vegetable
2 cups of salad
Meal 7
1 serving fruit
