How To Eat Healthy on A $100 A Week “Diet”

So I’ve been reading comments everyday about how expensive it is to buy food and I figured if anyone is going to help y’all out it might as well be me. So I want to dive into how to save y’all hundreds a month by switching to GIECO.. Wait, I mean by eating out and even food shopping so you can spend on things like bills, vacations, and hiring a personal trainer * cough cough *


Let’s look at the facts first :
The average American spends $1,200 a year on fast food- which means things like burgers, fries and my arch enemy “Popeyes” *Hello Newman* that’s about 25.00 dollars a week on eating food that are hurting us. Now I’m not saying don’t eat out of enjoy a burger but no way they should you willingly spend that much on problem causing food a week ( to be honest , I think we can call BS on that number because if your buying lunch/dinner and breakfast daily … You are easily spending over $75 a week) 

The average American spends $150.00 a week on food – which means grocery shopping,and snacks. So that’s $600 a month of food shopping, and buying snacks during your days. Which means that you could also own a Mercedes Benz if you just knew how to shop effectively and manage a spending budget for what you need vs. what you want. 
* gives you a second to wonder how the hell do you NOT own a Benz, sky walker, or apartment by now considering the way you’re flushing money away *

Not to worry,I’m going to break down how you can “more than get by” while spending $100 or less per week on food. 

* hands everyone in class $100 worth of Monopoly money *



If you can choose organic, please do. It’s much healthier for you due to less pesticide exposure, and is very easy to do these days with more stores offering affordable organic foods.

and yes you reserve the right to change any of these listed below for something of equal monetary value .
1. One bag of chopped organic kale (or spinach)- $5
2. One head of broccoli (and/or cauliflower!)- $3
3. One bag of organic apples (or bananas, etc.) -$5
4. One bunch of organic celery -$3
5. Two Avocados or Sweet Potatoes, Onions, etc.- $4

right now you’re saying ” wow, I can do this” good ….wait for it


The bulk section will consist of grains and beans which will contain carbs,and good fats needed in any nutrition program or even any meal.
1.$4worth of whole grain oats / cereal 

2. $3 worth of raw almonds

3. $2 of beans

4. $ 5-10 of whole grain quinoa or rice



Really want to stay away from dairy as much as possible. Most are high in fat and can have negative health effects down the line so if we are having some I suggest going organic with the product 

1.Almond Milk ( get two just in case you live with greedy ass people ) $5-7

2. Organic Eggs $3

3. Greek yogurt $2



 We have reached the most important of our shopping ! 
Meat is a very efficient deliverer of protein. Because the muscles of animals and humans share the same components, eating animal tissue is an easy way to get this necessary nutrient.

1. Chicken Breast $ 8-12

2.Ground turkey $ 8-12

3.Fish $5-10

So I created the list to actually allow you to get away with eating out once a week! I’m not that bad of a guy after all,huh. We just spent $85 on a quality list with extra money to spend for “take out food” thus meaning $325 a month is now being spent on food which saves us over $250 a month which can go to your savings, bills….or QLF TRAINING SESSIONS. 

* walks thru whole foods while eating the free snacks all day to avoid spending ANY money * 
YOUR NEXT REP: Follow me on Twitter and IG and feel free to share and comment. All workout (and thought) partners are welcome!

Fallen Heroes : Jared Fogel


* Walks into the Court of Public Opinion *
I want to start off by telling you, most of our heroes are frauds.
From the allegations against Bill Cosby to the truth about Hulk Hogan’s feelings about black people, as of late, our heroes seem to be crashing down from their pedestals at lightening speed. I am no way condoning what these people have done and I think they deserve whatever punishment they receive. But, honestly, I never expected much from them. For example, I grew up watching ‘The Cosby Show’ and never thought it was groundbreaking nor did I see Cobsy as African America’s Dad. Hulk Hogan toys were scattered around my house as a kid but never thought much of him other than his ability to leg drop “bad guys ” and never hurt himself in the process.
Which brings me to last month’s fallen ‘hero (puns are always welcomed here)’ Subway’s Jared Fogel, who was arrested for and eventually plead guilty to child pornography charges and to crossing state lines to pay for sex with minors. In my opinion it doesn’t get much worse than this and if justice prevails, I genuinely hope they lock him up and throw away the key. But Jared’s jail time could have some implication for Subway. Legend has it Jared lost more than 200 pounds by only eating Subway for a one year (I have questions about the verity of that claim, but that’s for another post). Now Jared isn’t “Subway” but if we’re being honest his testimony certainly helped the chain’s image and popularity. Today, Subway has 44,000 stores in 110 countries and countless stories of folks who have made positive changes in their lives because of Jared’s story .For some, Jared is a “hero” of sorts. So, if Jared’s presence increased Subway’s profile, is it fair to not eat Subway’s anymore because pedophilia is literally the worst? 

In the last month I’ve heard arguments for both sides. 
In an overweight country that celebrates Big Mac’s secret sauce, Jared showed us that a regular guy could win too. Now here’s the thing, while growing up and consistently seeing the truth about our heroes from Lance Armstrong, to Chris Brown I realized that separating an artist from their art is very hard to do but necessary. Is Jared’s legacy of health and determination any less impactful because we discovered that in between sandwich bites, he’s a creep and a terrible person? I don’t think so. I believe that once an artist creates something for the public (in this case it’s a story line about changing your life) it now belongs to the people and shouldn’t lose its value because the artist does. 

Now before you say that’s crazy and I that I’m sold out on chicken subs, ask yourself …did you see Straight Outta Compton? buy tickets to a Chris Brown show? Do you still stan for Jay-z or consider yourself part an auxiliary member of Floyd Mayweather’s Money Team?’
If you answered yes to any of that….you might have to sit this one out.


Dear people … ( sam white voice)

I want to start off by saying thank you. This event means the world to me, my family, and the Juvenile diabetes Research Foundation. I want to start off by thanking the co-trainers: doyen, Kyle, Davon, and smooth for helping me out this together.I also want to thank Jade for cooking for this event. She’s big into soul food dishes and this one challenged her to make some healthy food choices and she did an amazing job, thank you to my brother Ernz who DJ’d the event for us and thanks to my mom who put on a Haitian bandana and gave her knees away for jump squats and diabetes,   This event was for all of us. 

  We were able to pack the PAC PLEX gym in Brooklyn NY with 70 people who all shared the same dream of helping the JDRF continue to provide resources and medical help for those suffering from Type 1 diabetes.  Not going to lie to you, I was a little nervous when on the mic but seeing a crowd full of people who all supported the vision of me and the four trainers besides me made it all make sense. Up to date we raised $1,900 in the name of diabetes and were proud to donate the majority of these funds to JDRF.
Check out the video Recap done by @funnyjulius ( on twitter and IG)

Sinclery, Irv
YOUR NEXT REP: Follow me on Twitter (ZEUSofQLF)  and IG ( quantumleapfitness) and feel free to share and comment. All workout (and thought) partners are welcome!

If In the NYC area and interested in improving your fitness level? Let’s get started!