Avoid Bad Eats
Posted 03/06/2015

Avoid Bad Eats

As you may already know, if you don’t have a go-to meal, it’s easy to put off making your meals for the week, leaving you scavenging for food during the week. That’s no fun. It cost extra money and makes you fat :(

Here are the basics to designing your personal go-to meal:
1)   protein –
chicken, lean beef, lean turkey, eggs, etc.
2)   carbohydrates – brown rice, whole wheat pasta, lintels, beans, quinoa, etc.
3)   fat – avocado, olive oil, peanuts, etc. (if your meat has enough fat, don’t worry about adding extra fat here)
4)   vegetables – frozen mixed veggies, green beans, spinach, zucchini, etc.

Example go-to meal:
1)   4.75 lbs 99% lean taco seasoned turkey meat – protein
2)   4 bags boil in bag brown rice and 3 cans low sodium black beans – carbohydrates
3)   no avocado needed – fat
4)   2 cans low sodium corn – veggies/carbs

Calories: 6590
Protein: 541g (33% of calories)
Carbohydrates: 698g (42% of calories)
Fat: 182g (25% of calories)

20 meals (27g protein per meal)
25 meals (22g protein per meal)
30 meals (18g protein per meal)

- Devon Shurden, Co-Founder, InnerTitan



Over the past 10 years, Devon has had the opportunity of training hundreds of clients. Of these clients, he has helped people achieve a wide variety of goals:
  • Weight loss
  • Exercise following previous physical injuries, aliments, and conditions such as back pain, shoulder surgery, knee replacement surgery, and post stroke symptoms
  • Fitness for seniors
  • Muscle gain
  • Sport performance enhancement
Devon's core training style is based on a combination of increased endurance and strength around the target goal, achieved using time efficient threshold training.


  • B.S. Kinesiology - Exercise Science
  • NASM Certified Personal Trainer
  • NASM Foundations for the Health and Fitness Professional
  • AFAA Certified Personal Trainer
  • TRX Suspension Training
  • ISCA Kickboxing Instructor


  • Corrective exercise using issue specific myofacial release and stretching techniques
  • Prenatal exercise

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