In-Depth Guide to the Game On Diet Book by Tom Brady's Trainer

An In-Depth Guide to the Game On Diet

The Game On Diet is a popular diet book published in 2020 that takes a unique sports-oriented approach to weight loss. Written by Tom Brady's nutrition guru and trainer Alex Guerrero, the Game On Diet outlines an eating plan designed around the nutritional needs of athletes for optimal health and performance.

Understanding the Game On Diet Philosophy

The core philosophy behind the Game On Diet is that we should eat to power our bodies like competitive athletes rather than counting calories or restricting foods. The diet emphasizes not just weight loss but increased energy, better sleep, improved moods, and enhanced athletic ability as well.

The Game On Diet promotes eating whole, natural foods to get all the protein, healthy fats, vitamins, minerals and antioxidants active bodies need. It customizes portions and macronutrients according to your age, size, activity levels and fitness goals.

An Overview of the Game On Diet

The Game On Diet does not require tracking calories or weighing food portions. Instead, it focuses on optimal ratios of protein, fat and carbohydrates tailored to your body and activities.

In terms of what you can eat, the Game On Diet encourages:

• Lean protein sources
• Colorful fruits and vegetables
• Whole grains and legumes
• Healthy fats from nuts, seeds and oils

As for what to limit or avoid, the Game On Diet recommends staying away from:

• Refined sugars and grains
• Fried and processed foods
• Artificial sweeteners
• Hormones and antibiotics in animal products

Understanding the Four Phases

The Game On Diet guides you through four phases designed to jumpstart results then progress at a maintainable pace. Heres an overview of what each phase entails:

Ignite (2 weeks)

The Ignite phase initiates quick weight loss to boost motivation. You follow high protein, low carb guidelines while limiting sodium and increasing water. Light exercise prepares muscles for more intense workouts later.

Rebuild (6 weeks)

During Rebuild, the diet slowly reintroduces good carbs to provide energy for increasing strength training. You continue burning fat while building and recovering muscle. Aerobic activity also picks up during this phase.

Expand (6 weeks)

The Expand phase advances your nutrition plan toward long term maintenance levels. Exercise reaches peak intensity and volume as your fitness level improves. Smaller portioned meals aim to elevate metabolism.

Maintain (forever)

Once youve achieved fitness goals, the Maintain phase sustains your hard-earned physique long term. You practice intuitive eating with an 80/20 approach eating clean 80% of the time and allowing treats 20% of the time.

Foods to Eat on the Game On Diet

The Game On Diet encourages eating whole, fresh foods that provide quality nutrition to fuel your active lifestyle goals. Here are some key foods to emphasize in your meal plans:

Lean Protein

High protein intake preserves and builds metabolic muscle while curbing hunger and cravings. Aim to eat protein with every meal and snack. Great options include:

• Chicken and turkey breast
• Eggs and egg whites
• Fish like salmon, tuna, cod and halibut
• Shellfish such as shrimp, crab and lobster
• Legumes like beans, lentils and peas
• Nonfat Greek yogurt and cottage cheese
• Protein powders like whey and plant blends

Fruits and Vegetables

Fruits and vegetables should take up half your plate at meals and snacks. They deliver essential vitamins, minerals, antioxidants and gut nourishing fiber. Fill up on:

• All fresh, whole fruits and veggies
• Bright, vibrantly colored produce
• Low starch options like leafy greens, broccoli, berries
• Low sugar fruits like grapefruit, tart cherries

Smart Carbohydrates

While limiting processed grains and sugar, the Game On Diet encourages smart carb sources like:

• Whole grains such as oats, brown rice, quinoa, barley
• Legumes including beans, lentils, chickpeas
• Starchy vegetables like sweet potato, beets, peas
• Low sugar fruits including citrus, apples, grapes

Healthy Fats

Despite years of low fat dieting dogma, the Game On Diet embraces quality fats from plant and animal sources such as:

• Nuts and seeds
• Nut butters
• Avocados
• Olive oil
• Coconut and coconut oil
• Full fat dairy
• Fatty fish like salmon and mackerel

Food and Ingredients to Limit or Avoid

To help followers reach fitness goals, the Game On Diet also identifies unhealthful items to restrict or omit from meal plans. These include:

Refined Sugars

Foods sweetened with sugar provide empty calories and blood sugar spikes then crashes. Limit intake of:

• Candy
• Cakes, cookies and pastries
• Sugary drinks
• Breakfast cereals
• Jams, syrups and sweet sauces
• Flavored yogurts
• Sugary cocktails and mixers

Refined Grains

Like sugary treats, refined grains raise blood sugar quickly with little nutrition. Enjoy these foods sparingly:

• White breads, rice, pasta and baked goods
• Crackers, pretzels, chips and snack foods
• Instant oatmeal
• Breakfast cereals
• Pizza crust
• Tortillas and taco shells

Processed Foods

Packaged snacks and frozen meals are convenient but also high in questionable ingredients. Stick to whole foods and limit:

• Fast food
• Frozen dinners
• Premade snack foods
• Boxed meal helpers
• Cured meats with nitrites
• Jarred sauces with additives

Fried Foods

The oils used to fry most restaurant and pre-made foods create inflammation and free radical damage. Enjoy more raw foods and less:

• French fries
• Fried chicken tenders
• Potato and corn chips
• Doughnuts
• Creamy frozen yogurt
• Movie theater popcorn

Sample Meal Plans

Following are some sample one day meal plans for the various Game On Diet phases to give you recipe and meal ideas.

Ignite Phase Meals

Breakfast: Veggie omelet with turkey, avocado and salsa plus melon slices

Lunch: Grass fed burger (no bun) atop spinach salad with vinaigrette

Dinner: Sheet pan herb chicken over zucchini noodles with marinara sauce

Rebuild Phase Meals

Breakfast: Overnight oats with almond milk, chia seeds, banana and almonds

Lunch: Lentil soup with whole grain bread slice and apple slices

Dinner: Veggie and brown rice stir fry with ginger peach tea

Expand Phase Meals

Breakfast: Veggie scramble with sweet potato home fries

Lunch: Falafel pita with cucumber tomato salad

Dinner: Chili lime tilapia with roasted Brussels sprouts and quinoa

Maintain Phase Meals

Breakfast: Nut butter toast with berries and hardboiled egg

Lunch: Burrito bowl with chicken, beans, salsa, guacamole

Dinner: Coconut curry shrimp over cauliflower rice

Exercise Recommendations

The exercise portion of the Game On Diet utilizes high intensity interval training (HIIT), resistance training via free weights, bodyweight and bands, and active recovery practices like walking, yoga and massage.

Principles of Exercise Programming

Workout plans are customized to your changing fitness levels across the four diet phases. But in general, the Game On Diet applies these exercise principles:

• Train 3-6 days per week for 20-90 minutes
• Incorporate HIIT and resistance training
• Emphasize large muscle groups
• Allow for adequate rest and recovery
• Listen to body for injuries or overtraining
• Stay active on off days with lighter exercise

Sample Workouts

Here are examples of Ignite phase, Rebuild phase, and Maintain phase workouts:

Ignite Workout

Warm up: Walk 5 minutes

Circuit: 60 seconds each x 3 rounds

• Jumping jacks
• Bodyweight squats
• Push-ups
• Lunge walks

Cooldown: Yoga poses 5 minutes

Rebuild Workout

Warm up: Jog 5 minutes

Strength: 60 seconds work/30 seconds rest x 4 rounds

• Goblet squats
• Dumbbell rows
• Overhead press
• Woodchoppers

Cardio: Treadmill intervals 5 minutes

Maintain Workout

Foam roll/stretch: 8-10 minutes

Metcon: 60 seconds work/30 seconds rest x 3 rounds

• Box jumps
• Dumbbell thrusters
• Jump rope
• Kettlebell swings

Cooldown: Walk on incline 5 minutes

Making the Game On Diet Work Long-Term

Like any lifestyle change, the Game On Diet requires commitment through all phases to see lasting success. Here are some tips to make this eating plan work for the long run:

• Prep healthy snacks and meals in advance
• Track habits and fitness gains in a journal
• Join workout groups or online communities
• Follow Game On Diet social media accounts
• Stay positive through temporary setbacks

By fueling like an athlete long after reaching your goals, the Game On Diet delivers sustained energy, health and fitness results for life.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.