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Mind Pump: Raw Fitness Truth
2767: How to Stay on Track without Cooking or Meal Prepping (DoorDash Diet)
00:23:22
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Chandler Garcia
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- [01:44]
Mind Pump Host - Sal Destefano
You just found the most downloaded fitness, health and entertainment podcast in history. This is Mind Pump. Today's episode how to stay on track without cooking or meal prepping. We talk about the doordash diet, how you can follow it and still get fit and healthy, build muscle and burn body fat. Now this episode is brought to you by a sponsor, Ketone iq. So you know the studies, maybe you don't, but let me fill you in. When you're in ketosis, you tend to have better cognitive performance. You tend to have more stable energy. It's reduced inflammation. But in order to get into ketosis, it means you eat no carbs all the time. You literally eat zero carbs all the time, which kind of sucks. And it has its own potential detrimental effects, like reduced performance. Well, check this out. There's a company called Ketone iq. You can take their supplement and instantly get ketones in your blood. Even though you're eating carbs, you get the benefits of being on a ketogenic diet without having to cut the carbs. Go check them out. Go to ketone.com mindpump you can get 30% off your subscription order plus receive a free gift with your second shipment. Also this month, we have four maps programs on sale. 50% off. Maps starter, Maps Transform, Maps Anabolic and Maps Performance, all half off. Go to maps fitnessproducts.com and use the code newyear50 for that discount. All right, real quick. If you love us like we love you, why not show it by rocking one of our shirts, hats, mugs, or training gear over@mypumpstore.com I'm talking right now.
- [03:18]
Mind Pump Host - Adam Schaefer
Hit pause, head on over to mypumpstore.com that's it. Enjoy the rest of the show.
- [03:23]
Mind Pump Host - Sal Destefano
All right, look, it's really hard to stay on track with your diet to get lean, build muscle when you don't cook or meal prep. But is it impossible? No, it's possible. We're going to talk about it today, how you can stay on track by using food delivery services like doordash. It can happen. We're going to give you some guidelines. Let's go.
- [03:43]
Mind Pump Host - Adam Schaefer
This is a cool conversation, especially since when we all first got together and started this, I was in the thick of, like, prepping and I was big, like meal prep and weigh everything type of deal. And you were. At the same time, we were both getting in real. You were getting in shape for like a photo shoot and stuff. And you weren't a big meal prep, weigh everything, track everything like that. And obviously got in really good shape. So a lot of people think that you have to do all those things to get in shape, and it's not true. And when I think about my lifestyle today, we probably use doordash, you know, I'm ashamed to admit, maybe every day.
- [04:25]
Mind Pump Host - Sal Destefano
Yeah.
- [04:25]
Mind Pump Host - Adam Schaefer
You know, at least once. And if it's not at work, then it's at home one time. And so it's very possible to get in really good shape if you know what you're doing.
- [04:35]
Mind Pump Host - Sal Destefano
Yes, you need to know what you're doing. You need to have some parameters and kind of understand. Now, that being said, I do want to be clear, like, meal prepping and cooking is the best. Like, that's the best. Thing you could possibly do, you know what's in your food. Yeah, you prepare ahead of time. However, you know, life is not so black and white. And convenience is a real value, you know, and convenience, sometimes you need it. And so you're not going to be perfect with cooking all the time and meal prepping all the time. There are going to be a lot of times when you eat out or you need that convenience. And so I think it's important to arm people and prepare them right for those times so that you don't suddenly go way off the rails. And I think that's what the issue. Right. So it's like people who meal prep, if they don't meal prep and cook, they go way off the rails. They don't really have a good idea of how to make it work without doing that. Or just the average person. I think the average person, especially after Covid, during COVID services like doordash exploded. And although the use of them went down after Covid, it didn't go down to pre Covid levels.
- [05:41]
Mind Pump Host - Adam Schaefer
Did it go down? I didn't, I didn't realize it went down. I thought it was. It's been on a rocket ship.
- [05:45]
Mind Pump Host - Sal Destefano
Well, remember, during COVID that's the only way you could get food was doordash.
- [05:49]
Mind Pump Host - Adam Schaefer
I know, I know that's true because that was actually when it was introduced to me. But I actually was under the impression that it, it never slowed down.
- [05:57]
Mind Pump Host - Sal Destefano
It. It always, it went up and then it came down a little bit, but it didn't go down to where it was before. And, and it's definitely higher. People love them, they use them.
- [06:06]
Mind Pump Host - Adam Schaefer
Well, the convenience of it and I.
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Mind Pump Host - Sal Destefano
Think, like, you know, disregarding the fact that you're going to want to want, like go for convenience is unrealistic.
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Mind Pump Host - Adam Schaefer
Like, so can we navigate through that.
- [06:17]
Mind Pump Host - Sal Destefano
By making healthier choices within that? There's ways to do that.
- [06:21]
Mind Pump Host - Adam Schaefer
Well, what you, what you said is, is, is really how this is pre door dash. This is how I used to coach clients is like, you know, the goal was on the weekend to, you know, prep some meals. So you have some of that stu knowing that in reality you would have to probably go out sometimes. And so part of, like when I was assessing a client, like on our first. First or second appointment, I would always ask like their, their work schedule and what restaurants were nearby them and everything like that. And so part of my coaching was like, is going, of course I want you to have your meals ready for you. And what we have, you know, tracked and measured and all the things. But I, I also know there's, there's going to be times when you're going to go down to that restaurant with your coworkers or do that thing. And so I would ask them to tell me what they all were and then I would help them. Like, okay, these are the way when you go there, you can still go there and make healthy choices and stay on our plan and stay towards our goal without completely veering off the road.
- [07:17]
Mind Pump Host - Sal Destefano
Yeah. Prepping isn't just prepping your food. It's also preparing yourself for those times when you don't have food prepared. Yeah. So you know what choices to make. These were conversations I had a lot of with clients that traveled a lot for work.
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Mind Pump Host - Adam Schaefer
That traveled a lot.
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Mind Pump Host - Sal Destefano
Yeah, because that was just impossible. You're in a hotel, you're not prepping your meals. So unrealistic to. Yeah, totally. And I had, I had quite a few clients. Not a ton, but I had quite a few clients. You know, we're in Silicon Valley, so, you know, we get, we used to get those clients that this is. I mean, I see clients that traveled one third of the time they were traveling. So, like, you know, you know, one week out of every three or four, they were gone. And it's like, how do I make this work? You know, they were telling me, how do I eat healthy? So I'm eating out all the time when I'm traveling. What does this look like? And so I would put together parameters and help them, and they got great results. They got really great. I just had to prepare them and get them set up.
- [08:07]
Mind Pump Host - Adam Schaefer
No, this was a fun episode to put together because we were talking about all the things because we, every one of us has trained clients like this and every one of us had clients that also ate out. And so you had these kind of, you know, general rules that we all use. And so sitting down and making a list of like, you know, if you kind of stay within these parameters that we go over, you'll be really successful. Even if you're somebody who doordashes or eats out on a regular basis.
- [08:30]
Mind Pump Host - Sal Destefano
Totally. So the first thing is to prioritize protein. I always say this a lot on the podcast, but this is really important when you eat out. Like, there's a lot of options, especially with doordash now that you can basically have almost anything delivered to you. So when you're looking at your meals or options, look at the ones that are really protein centric. Now, what do I mean by that? For women, you're looking for 30 grams of protein for men closer to 50, that's what you're aiming for. And so oftentimes what this looks like is a protein centric meal with added double meat or extra protein.
- [09:02]
Mind Pump Host - Adam Schaefer
I'm just going to say one of the things that I'd have to teach my clients is that some of these favorite restaurants that are on the list that we had put together was Chipotle for example. And the standard protein size that most restaurants, unless you're at like a, a steak place, right. That's serving a full 8 ounce or 6 ounce steak for the most part. Most serve 4 ounces.
- [09:25]
Mind Pump Host - Sal Destefano
Yep.
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Mind Pump Host - Adam Schaefer
4 ounces is kind of the standard protein surgery, which is how many grams of protein. Yeah, yeah. So you know, double meat needs to be. And I, I both men and women, I'd say that because, you know, Even the women, 20, 40 grams of protein is not like overly crazy aggressive. So it's like get in the habit of when you order out at these places from doordash, that one of the first things you do is you double the meat. Now I understand that that makes it a little bit more expensive, but if we're going to make that choice and you're going to eat out and stay, stay on the path of hitting your protein, take hitting your macro goals, it becomes essential that you double the meat in these things.
- [10:01]
Mind Pump Host - Sal Destefano
Yes. Now why, why the extra protein? Like why is that so important? Well, number one, it's satiety producing. So of all the of the three macronutrients, proteins, fats and carbohydrates, proteins produce more satiety, they produce more fullness. So you're less likely to overeat when you eat a high protein meal versus one that's much lower protein, especially if you eat the protein first. And this is especially true in the first few years of really targeting this. So this, this effect, this satiety effect is really powerful. In the first few years of you trying to clean up your diet, it has a pretty profound effect. It also tends to stabilize blood sugar, which blood sugar spikes and drops can cause changes in behaviors. Right. They can make you crave certain things or just not feel so good. Which means we tend to reach out for things that are more like comfort food. So aim for protein. When you're looking at the choices and you're looking at the different meals, like, okay, this one has a lot of protein. That's going to be one of the choices.
- [10:59]
Mind Pump Host - Adam Schaefer
It'll also naturally kind of make manage the additional starchy carbs that tend to come in these, these door Dash Mills, for example. One of my favorite places to doordash from is is like this Mediterranean kebab or Greek place, right, that does chicken kebabs and it comes with fries. That's just, that's just part of, of the dish. Now when I order, you know, double the meat. So four of these kebabs, I eat all that and I never finish the french fries.
- [11:26]
Mind Pump Host - Sal Destefano
Because you eat it last.
- [11:27]
Mind Pump Host - Adam Schaefer
Because I eat it last. And so just that, that strategy alone, doubling the meat, eating it first, even if the meal comes with these kind of starchy carbohydrates, it's a lot easier to resist that versus if I would only order the 4 ounces of meat that it normally comes with the standard amount. That's not enough to satiate me. Then I end up eating a french fry. So then I over consume on calories and eat more carbohydrates than I do protein.
- [11:49]
Mind Pump Host - Sal Destefano
Right. Next up, overestimate the calories that you're consuming, mainly because they use oils and cooking and they'll give you estimates. So you can look up the calorie count of a burrito or a kebab, you know, dish or something else and whatever that says, add 15 to 20%, it's going to make things safe for you. And I'm going to be honest with you, in the times I have measured food that I've ordered, they tend to give me less protein than they say and more of everything else. And then the oils that they add, it's like this is not necessarily adding up, you know, so for like, you know, if you're looking at the calculations and it's a tablespoon of oil, you pretty much guarantee there's, you know, at least 50% more or double the amount of oil in the cooking process.
- [12:32]
Mind Pump Host - Adam Schaefer
Yeah, no, this is always, this has actually been 20 to 25% for me. I just think that they, you get somebody who's heavy handed when they put the rice or the beans and like for example, like a chipotle bowl like you. And by the way, every restaurant, right is law. They have to like, they have to post their, the macros, right, the nutrition facts. So you might say some of them make it really easy to find like on their menus or place like that. But a quick Google search and you can find out exactly what those calories are and then whatever the calories are, I typically add at least 20% to those calories, especially when the goal is maintenance or losing body fat. If we're on the gain, I normally am the other way Right. If you're someone who's using doordash and you're trying to gain. I always. I'll take the calories for what they say because we're trying to increase calories. But most people that are trying to stick to a diet and do this, they're. They're trying to.
- [13:20]
Mind Pump Host - Sal Destefano
And local restaurants oftentimes won't have calorie counts. You know, small non chain type restaurants overestimate, you know, so when you get your dish and you look at it in front of you and you're like, well, it looks like a cup or this, you know, add a little extra. When you do your calculations, that'll typically keep you within the margin of error so that you're not over consuming.
- [13:39]
Mind Pump Host - Adam Schaefer
Yep.
- [13:40]
Mind Pump Host - Sal Destefano
Now, there's definitely things you should probably avoid because they're so high in calories. Fried foods is a big one. Anything that's fried, you add a ton of calories to it.
- [13:51]
Mind Pump Host - Adam Schaefer
Like you.
- [13:52]
Mind Pump Host - Sal Destefano
If you have 50 grams of chicken in front of you, but it's fried chicken. Yeah. You can add a thousand calories and the oil. Yeah, totally.
- [14:01]
Mind Pump Host - Adam Schaefer
I'll never forget, I'm. I'm on my. I'm either first or second year as a personal trainer. It's early in my career and fast food restaurants are still a part of my diet. And I remember this is. This is when. This is when we first get introduced to like Calorie King book.
- [14:17]
Mind Pump Host - Sal Destefano
Yeah.
- [14:17]
Mind Pump Host - Adam Schaefer
Okay. So Calorie tracker. Yeah. This is before any of that stuff comes out. Every trainer had that book. And. And I'm just now really starting to track my food and something I had done previously for consistently for at least a year or so at. That was when I was hungry and I was on the go. I chose KFC because of high chicken assume that has to be. I figured that has to be better than a McDonald's Big Mac, for sure. And I'll never forget pulling up the. The macros on that and Big Mac.
- [14:46]
Mind Pump Host - Sal Destefano
Had more protein, less calories.
- [14:47]
Mind Pump Host - Adam Schaefer
Yes. And I was, I was like, so bl. By the. How low the grams of proteins, how high the calories and saturated fat was in the. And it's like, maybe everybody who's listening right now is like, duh.
- [14:59]
Mind Pump Host - Sal Destefano
Or whatever.
- [14:59]
Mind Pump Host - Adam Schaefer
It was like, hey, 20 something 25 years ago when not everybody was privy to the macros. I just assumed that the chicken would be that way. So I imagine if I thought that there's probably a lot of people that at one point thought that too. And so, yeah, stay away from fried stuff. I'm Not a big fan of sandwich places like Togos and these big like big bread, small amount of meat. Like carbs. Yeah, you get a ton of carbs.
- [15:23]
Mind Pump Host - Sal Destefano
Those are carb centric meals.
- [15:24]
Mind Pump Host - Adam Schaefer
Those are carb centric burrito wraps, things like that. So you're far better off avoiding these carb centric type of meals.
- [15:30]
Mind Pump Host - Sal Destefano
Yeah, if you, when you, when you're looking at the meal, go for one carb, not two. So you might get a dish. You know, you mentioned the Mediterranean place. I'll order from there too. They'll throw fries in and pita bread. You got two carbs in there. Yeah. You know, so, so avoid one of them. Okay. One of those I'm not going to eat. So when you're looking at the dish, if it's a carb centric meal, probably avoid it. Why? Carbs are. You can, you can do without them. They're not essential. Proteins are essential. Fats are essential. Fats are easy to get. Proteins not so easy to get. Protein has the effects of things like building muscle. There's a fat burning effect that comes from it. It's very satiety producing. So when you're looking at the meal like fried out, carb centric out. The other thing is sugar. If you're doordashing sugary treats. I mean, it's funny I have to say this, but some people are, you know, probably like probably not a good idea, you know, and there's a lot of things you could doordash that are sugar, you know, filled dishes.
- [16:24]
Mind Pump Host - Adam Schaefer
I'm gonna say it's a terrible idea. There's no. Probably not good.
- [16:28]
Mind Pump Host - Sal Destefano
Any value to that.
- [16:29]
Mind Pump Host - Adam Schaefer
Yeah, there's avoid the, the bakeries, the sweets, the treats, the things like that. But going back, going back to what your, your point? Because the pushback I always get when I talk about this is like, oh my God, the double. The meat thing is so expensive. And it's like the, the reason why so many of these meals are carb centric is. Cause it's cheap.
- [16:49]
Mind Pump Host - Sal Destefano
That's right.
- [16:49]
Mind Pump Host - Adam Schaefer
It's cheap to give you lots of rice, pasta, breads and things like that. And so it's, it's, it's these fast food places. It's an easy way to give you calories in bulk without giving you the thing that's really valuable to you. The thing that's really valuable to you is the meat is the protein. And so yeah, you pay for what you get. You're gonna pay a little bit more to get double that meat and let go some of those Carbohydrates. And so just know that. I mean, and again, I'm always pushing my client to make your meal. You want to save money, you want the best bang for your buck, then prep your meals and do that. But the reality is you're not going to be able to do that all the time. So when you do go that route, it's double the meat, avoid all those carbohydrates.
- [17:24]
Mind Pump Host - Sal Destefano
And you know, when you're looking at the dish, like I said, avoid the sugars and avoid liquid calories. Liquid calories are a waste of time. Now, of course there's value and sometimes enjoying yourself and all that stuff, but if you're getting a meal and you're doing what we're saying, it's, it's protein heavy. There's maybe one carb in there. Now you're throwing in a large soda. Well, cool. You just added 300 calories of just sugar. Yeah. To your diet juices. Same thing. I know juice that's natural. It's just tons of sugar, tons of calories. Avoid the drinks. If you want extra calories, you're better off getting extra protein.
- [17:59]
Mind Pump Host - Adam Schaefer
Right. And along those lines, it makes me think of all the sauces, too. So put all the sauces on the side. On the side or not at all. Right. So one of my surprise favorite dishes to go that's fast food that I found this when I was, when I was bodybuilding was actually Panda Express. You can get grilled chicken, hold the teriyaki sauce and steamed white rice. And it's cheap and you can get a ton of it and even the.
- [18:23]
Mind Pump Host - Sal Destefano
Double meat and you could dip it in the teriyaki a little bit. You end up consuming one.
- [18:26]
Mind Pump Host - Adam Schaefer
Right, right. Or drizzle it over to. It's lightly, it's not coated and drowned in there. And so, yes. So that was a go to dish. And when we talk about like reasonably priced of all the things, it's probably one of the cheaper places they get some. Now, I understand the audience that's listening that knows that we're pro organic and grass fed. Like, of course. I know. Yeah, I know. That's crunchy hippies. I know. I understand that. That. But this episode is not geared for that person. It's not geared to like, this is the ultimate health place. This is. I'm trying to help a client who I know is going to order out that is going. That's right. Occasionally. And that is a better choice than driving through and getting. Listen, going to Panda Express and getting teriyaki chicken bowl with white rice is a better choice than them going to Togos and getting a sandwich. Yeah. And that. And they just don't, they wouldn't understand that because in their head they would think, oh my God, Panda Express, that's a terrible place. Oh, Togo's. It's a sandwich. It's healthy. It's got a lot of vegetables on it. Yeah. It's got 4 ounces of meat on a large Subway sandwich that's mostly bread and sauces and other stuff. And so. And so just making people aware of that. But yet nothing beats your grass fed beef or your chicken breast that you made at home. But if we're eating out, this is the way to go.
- [19:36]
Mind Pump Host - Sal Destefano
That's right. Also, you know, think about it ahead of time. One of the enemies to eating healthy is, is suddenly having to pick a place when you're hungry and you're, and you're running out of time. Yeah. So think about it ahead of time. So you're going to work. You don't bring any meals with you. You got a little bit of time to think about it, go on your app or whatever, look around and take a little bit of time. Making a good educated choice. What, you don't want to look? We've all gone grocery shopping when we're hungry.
- [20:02]
Mind Pump Host - Adam Schaefer
Oh, terrible idea.
- [20:03]
Mind Pump Host - Sal Destefano
It's always a terrible idea. Like you're at your weakest and you're around food. Like you're not going to pick good things or if you do it, boy, that's a, that's a game of willpower. Yeah. So think about it ahead of time. Or even the day before. That's even better. Like, you know, you're going to be somewhere, you're ordering food or whatever, maybe the day before. Look ahead of time and you're just preparing yourself. You're making the decisions ahead of time. So it's not this like last minute decision.
- [20:26]
Mind Pump Host - Adam Schaefer
This isn't. To me, this is, isn't that hard. It literally takes the hour. Most people go to the same spot for work every day. There's a similar two or three restaurants within the vicinity. Whether it's walking or driving distance or doordash distance for them that they can order from. And it's literally just mentally preparing yourself that, hey, I listen to what you guys are saying on the episode. I'm gonna, I'm gonna order from that place and do that thing tomorrow because I didn't get a chance to prep my meal. And it's literally that simple.
- [20:55]
Mind Pump Host - Sal Destefano
I'm glad you said the other thing too. Adam, is that. Have your. Your top three or four. You know that you kind of always pick from your top three or four either genres or your top three or four restaurants that are kind of your fallbacks. And they'll. They'll come in handy when you need them because, you know, like, oh, I typically can get this and I can get that, and this will always work for me because, again, you're more prepared when you have those good options. Here's some good options. I love Mediterranean places. It's actually body. I say, I tell people it's bodybuilder food. It literally is. It's chicken on a stick. Oftentimes they have rice and maybe they'll have a salad. So Mediterranean places are some of my favorite. You can double the protein, hit 50 grams, no problem. I like burrito bowls. I like burrito bowls a lot. Especially if you take out the sour cream and the cheese. If you're looking to cut down calories, a little bit of guac in there. Salsa, rice, beans, meat, double meat. You got yourself.
- [21:48]
Mind Pump Host - Adam Schaefer
I put poke bowls right up there with burrito.
- [21:50]
Mind Pump Host - Sal Destefano
Poke bowls are great.
- [21:50]
Mind Pump Host - Adam Schaefer
Yeah, poke bowls. Burrito bowls are staple. Go to again, too. You can control all the sauces and all the other things that are on there. And so you can get a very high protein and mostly rice type of dish. And so that's one of them.
- [22:02]
Mind Pump Host - Sal Destefano
I go to lettuce wrap burgers. Lettuce wrap burgers are great. And even though the meat itself is high in fat, because you're not getting fries and you're not getting bread, it's actually not bad. Oftentimes you get 40, 50 grams of protein and you're under 500 calories.
- [22:17]
Mind Pump Host - Adam Schaefer
This is a surprise. This is a surprise. Good one. You can go to a lot of these big places like In N Out, and you can. What is it? Protein styles. And it's wrapped like that, and you double up the meat and you're talking 50, 60 grams of protein. And it's good. One of our things is to throw it in a bowl and just kind of chop up the lettuce and stuff with it. And it may turn it into like this kind of salad, meatball and tastes great. It's a. It's a regular thing that we. We do all the time.
- [22:44]
Mind Pump Host - Sal Destefano
Yep. And anything meat centric, of course, you know, steakhouses oftentimes will deliver. So if money isn't a big issue, you know yourself, a steak and a potato and you got your. And you're set. And here's one other thing, too. For Those of you that want to save money want to eat healthy. Doordash also delivers from grocery stores. Yeah, you can also doordash from a grocery. You could doordash yourself some cottage cheese, Greek yogurt, some tuna fish, some Greek yogurt, some fruit. Like it's, it's really easy. And anything you'll find in a grocery store, you could doordash to yourself if you want to save money and have a very healthy dish. It's one of my favorites, by the way. We created a free guide that goes into depth. So it's called the Doordash Diet Guide. And in this guide we break it all down, we give you all the guidelines, we give you our favorite restaurants, we give you meal options. It's all in there. If you want to cut, if you want to bulk, whatever your goal is, it's totally free. You go to mpdordash.com and get it again. It's a free guide we created just for you. You can also find us on Instagram. We'll see you. It's mindpumpmedia.
- [23:44]
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- [24:52]
Chris Gethard
Hi, I'm Chris Gethard and I'm very excited to tell you about Beautiful Anonymous, a podcast where I talk to random people on the phone. I tweet out a phone number, thousands of people try to call you talk to one of them, they stay anonymous. I can't hang up. That's all the rules. I never know what's going to happen. We get serious ones. I've talked with meth dealers on their way to prison. I've talked to people who survived mass shootings crazy funny ones. I talked to a guy with a goose laugh, somebody who dresses up as a pirate on the weekends. I never know what's going to happen. It's a great show. Subscribe today. Beautiful. Anonymous.