Sharing my diet secrets

During the decade of my 20s, the mission was to find the natural way to the best body and have a better body than everyone that took the cheaters route.  It took years of trial and error beginning at the age of 13 but I have a secret formula for fitness success that takes mental will-power to apply.  The world’s greatest athletes will tell you that the game is 90% mental and I can attest that creating a perfect natural body is more of a mental game than it is a physical game.  The body will feel the resistance, but the mind has the choice to give in to temptation or to overcome the obstacle.  Controlling the inner voice is more important than we believe.

Below is the golden diet plan that I created over years of experimentation and as you can see it works.

The results in the above picture included 3 hours of exercise per day, 6-7 days a week on a regular basis, but I cut down from 215 pounds to 167 pounds and maintained that condition for several years with the diet below.  It does get easier as the weeks turn into months and it actually becomes enjoyably addictive.


The Goal: 1500 calories per day

This includes low carb bread (wonder light wheat 35 calories), smart balance organic butter, low-fat mayo, peanut butter (Skippy all natural), organic milk, Gatorade, cereal, cheese, and all the good stuff you could fit in under 1500 calories.

Plus: you could eat as much as you want of: Chicken, Steak, Beef, Seafood, Greens, vegetables, olive oil, nuts, low carb protein shakes, crystal light, no sugar low-calorie juice, clean cold cuts

No sugar, no soda, no pizza, no white bread, no cake, no cookies, no chocolate (except an occasional piece of dark chocolate), no beer, no foods excessively high in salts (i.e. processed soups)

Occasional exceptions: lightly salted chips, dark chocolate

Recommended fast food: Wendy’s chili, any salads without dressing, KFC grilled Chicken, bacon and eggs

The goal is to follow the above strict for 7 days straight and sometimes a little longer in the beginning to get a stronger effect

The body goes into ketosis and eats its own fat as a fuel supply – eating olive oil protects the muscles from being burned.

After this time period: eat the carbs you were craving but stay away from the heavy stuff like pizza – have some rice or subway

Spread the eating out throughout the day so you have a full stomach and to replenish your energy storage – eat before bed too

Supplements: Resvertrol, multi-vitamin, b-complex 100, omega oils, anti-cortisol, legal over the counter testosterone boosters (for males), Isopure (low carb) protein or similar brand, maybe NO2 Black or something similar to boost energy

I transferred my attention to building my mind, my family, and being Super Dad 2.0 – well worth the switch, but I will be taking the above adventure again – hopefully we could check in with each other in a year’s time and compare results.

Looking forward to hearing about your success.

Your Friend,

Keith Miller


Keith Miller

Keith Lawrence Miller, Organizational Psychologist, Board Certified Coach (BCC), Professional Credentialed Coach (PCC), with subject matter expertise in executive career & leadership coaching and management consulting supported by a Master of Arts (M.A.) in Organizational Psychology from Columbia University.

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