New diet information from Matt Baird soon! Start the new session on Monday October 31st. Starting BF% is 16.6 done by the BodPod......more info to come.
.......................................................................................................
Ok...Nate Schrader has checked out my nutrition and changed all kinds of stuff up. Here is an email I recieved from him today regarding my nutrition. He also programmed post workout nutrition for me and I will post that in the daily workout section!!!
.......................................................................................................
Ok...Nate Schrader has checked out my nutrition and changed all kinds of stuff up. Here is an email I recieved from him today regarding my nutrition. He also programmed post workout nutrition for me and I will post that in the daily workout section!!!
Daily intake: 2500 cals, 170P, 140F, the rest carbs (140ish)
Try to keep your amounts as close to these totals as you can. Will probly take some time to figure out how to balance this into meals, while including your post-workout nutrients, without having to eat something random at some point to make up for a deficit in one area for the day.
Stick to meat, veggies, fruits, nuts, as much as possible. If you do dairy, this will be a great source of fats for you. If not, go with fat from meats, nuts, avocados, eggs, coconut and coconut oil, olive oil, etc.
Your post-workout amounts will count for your daily totals; they’ve been taken into account already. When you have multiple workouts in a day, it will take up a bunch of your carbs, so beware of what you’re eating the rest of the day.
Cut out the processed stuff as much as you can, and it will have an impact. If you eat processed carbs, count it as a cheat. Only have 2-3 cheat meals per week. More than 1 alcoholic drink is a cheat. Careful how many drinks you have and how often as this will affect your energy levels and output. If you want to put on some extra mass, even a little, whole milk has done wonders for this if you can tolerate the high amounts of lactose.
You already do well with spreading your food consumption throughout the day; keep it up.
Try to cut out the coffee early on in your day, unless it’s pre-wod, and definitely cut out the coffee in evening. You want your sleep to be as deep and as natural as possible. You also want to find the most natural way possible to regulate your cortisol levels; they should be higher in the morning and lower in the evening.
8 or more hrs sleep a night will do wonders…
Zinc and magnesium are great for health and sleep. If you have trouble sleeping sometimes, try some melatonin as well.
.......................................................................................................
Thursday 9/1/11
6am-
paleo cookie- 1F,20C,1P,130Cal
16oz coffee w/ cream- 2F,4C,0P,36Cal
830am-
3 slice bacon- 5F,0C,5P,70Cal
3oz Chx- 6F,0C,20P,161Cal
2/3 Cup Blueberries- 1F,20C,1P,82Cal
1130am-
2/3 cup blueberries- 1F,20C,82Cal
1 cup ground beef- 20F,0C,31P,315Cal
16 slices pepperoni- 13F,1C,6P,140Cal
1230pm-
1/2 cup milk- 4F,6C,4P,75Cal
Paleo cookie- 1F,20C,1P,130Cal
3pm-
2 cups ground beef- 40F,0C,62P,630Cal
salsa and cheese- 6F,4C,10P,90Cal
7pm-
4 eggs- 20F,0C,24P,280Cal
1/2 tbsp olive oil- 7F,0C,0P, 160Cal
16 pepperoni- 13F,1C,6P,140Cal
1 cup grapes- 0F,28C,1P,113Cal
TOTALS= 140F, 124C, 173P, 2,634Cal
Wednesday 8/31/11
7am-
4 eggs,3 slices bacon- 25F,0C,29P,350Cal
1 cup milk- 8F,12C,8P,150Cal
9am-
Pre wod coffee w/ cream- 2F,4C,0P,36Cal
10am- POST WOD
shake- 9F,36C,40P,385Cal
Paleo Cookie- 1F,20C,1P,130Cal
Noon-
1oz Almonds- 14F,6C,6P,160Cal
3oz Chx- 6F,0C,20P,161Cal
1pm-
chx,steak and peppers- 10F,5C,30P,200Cal
miller lite- 0F,5C,0P,100Cal
230pm-
1 cup grapes- 0F,28C,1P,113Cal
1oz Almonds- 14F,6C,6P,160Cal
1cup milk- 8F,12C,8P,150Cal
530pm-
3 eggs/3 bacon- 20F,0C,23P,280Cal
16 slice pepperoni- 13F,1C,6P,140Cal
TOTALS= 130F, 135C, 178P, 2,515Cal
Tuesday 8/30/11
6am-
16oz coffee w/milk- 2F,4C,0P,36Cal
8am- POST WOD
Shake- 4F,18C,20P,192Cal
Apple- 0F,21C,0P,81Cal
9am-
1cup ground beef- 20F,0C,31P,315Cal
1cup grapes-0F,28C,1P,113Cal
16 Pepperoni - 13F,1C,6P,140Cal
Noon-
Post wod shake with milk- 14F,43C,45P,465Cal
1pm-
1 cup ground beef-20F,0C,31P,315Cal
1 tbsp olive oil- 14F,0C,0P,120Cal
4pm-
4 eggs with mushrooms- 20F,4C,26P,305Cal
1 tbsp olive oil- 14F,0C,0P,120Cal
7pm-
3oz chicken-6F,0C,20P,161Cal
3.5oz Avocado-15F,7C,2P,161Cal
830pm-
1cup grapes- 0F,28C,1P,113Cal
TOTALS- 142F,154C,183P,2,637Cal
Monday 8/29/11
6am-
2 eggs-10F,0C,12P,140Cal
1 cup of grapes- 0F,28C,1P,113Cal
POST WOD-
Shake- 0F,6C,40P,220Cal
1 cup strawberries- 0F,15C,1P,64Cal
10am-
5oz Chx- 10F,0C,40P,264Cal
10x olives- 4F,0C,0P,33Cal
1130am-
Tbsp olive oil- 14F,0C,0P,120Cal
3oz Chx- 6F,0C,24P,161Cal
1oz almonds- 14F,6C,6P,160Cal
1pm-
3.5oz Avocado- 15F,7C,2P,161Cal
230pm-
Veg/meat soup- 5F,20C,20P,150Cal
5pm-
Tbsp olive oil- 14F,0C,0P,120Cal
1oz almonds- 14F, 6C,6P,120Cal
5oz Chx- 10F,0C,40P,264Cal
1 cup milk- 9F,13C,9P,170Cal
730pm-
2 eggs- 10F,0C,12P,140Cal
16 pepperoni- 13F,1C,6P,140Cal
TOTALS- 148F, 102C, 219P.... 2,540 Calories...to high in protein and low in carbs.
