Mark Sisson – Advice

I just watched an article on gluten and it featured Mark Sisson – a 59 year old male in great shape. He not only doesn’t eat gluten, he doesn’t eat grains. I’m going to use this page to summarize his philosophy.

He has a number of books for sale:  I looked at two from the library – The Primal Blueprint and the 21 Day Total Body Transformation. I much preferred the 21 Day book.


Increase Carbs to Lose Weight

Chris Powell – Carbs once a week.

My Notes on adding a weekly High Carb Day.

Mark’s Food Pyramid
Note – he has changed from his original to this one below.


Fruits – two fruit servings/day
Blueberries, strawberries, raspberries, blackberries – 1 cup/day
Cherries, apples, pears, apricots, peaches, figs,
Dried fruit – (raisins etc) – twice a week

Foods to Eat in Moderation
High fat dairy: cheese, cottage cheese, yogurt, cream cheese, butter, full cream, greek full fat yogurt, moderate alcohol consumption, dark chocolate – 75% cacao or higher

Hard boiled eggs, nuts, olives, vegetables with nut butter.

Water, moderate coffee, tea.

All nuts are ok, but he prefers macadamia nuts. Limit them since they are high in calories.

Extra virgin olive oil

Most are ok – stay away from starchy vegetables like corn, potato.

Eggs, beef, chicken, fish, bacon,


Stay Away From
Grains, beans, soy,peanuts, rice,


Typical Day

Omlet with vegetables and cheese.

Salad with chicken breast (3 oz) plus nuts

Meat – 8oz, three cups of vegetables, butter, wine

nuts, 1 oz dark chocolate


Food Preferences – no carb.


Mark’s Exercise Pyramid.( I have summarized a bit.)

1. Walk slowly – two to five hours/week

2. Lift weights/heavy things – twice a week – twenty minutes.

3. Sprint once a week for less than ten minutes

Exercises – Pushup – men-50, women-20

Exercise – Pullups – men-12 pullups – women-5 pullups

Exercise – Squats – 50

Exercise – Plank – two minutes



About Tom Terrific

Interested in MANY things.

Posted on October 6, 2012, in Health. Bookmark the permalink. 1 Comment.

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