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---- Doug
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Today's entry centers around my idea of a good day nutritionally -- it is pic heavy and may be a bit boring for some and for that I apologize in advance, but what we eat is very important and food can either destroy lives or save them -- so much so that even a 300 pound pro bodybuilder considers diet to be 80% of the difference between success and failure --- working out is the easy part
I've had a little feedback asking me what would constitute an ideal day --- So today I figured I'd capture that and share it with you - I am working from home right now , but even on the road, I would still strive to keep these same nutrition principles in mind even if I had to make some modifications
-- Keep in mind that what I eat Is geared towards keeping my metabolism going so I can drop pounds -its a weight loss diet basically
-- I also need adequate energy reserves to train --- This is not a massive amount of calories for somebody my size and with my activity level, ---- but it may be too much for some of you , or too little
Also, the macronutrient profile is just about ideal for my goals --- but may need to be adjusted for you up, down or all around
(2)
The protein concoction basically just lights the fuse for the day and I'm still hungry , so an hour later I whip up some eggs fried in Pam ---- 2 eggs and 1 egg white --- adds 200 more calories to bring me up to about 450 more or less
(3)
Around 10 , I whip up 1 scoop of this stuff -- calorie count is negligible, but it contains arginine, which helps keep your blood vessels dilated and enough caffeine to keep you boosted for a few more hours
(4)
Somewhere in there I got the munchies , so I tossed back a handful of almonds ---- watch the size of your "handful" on these --- nuts have some awesome essential fats , but they are packed with calories - I'd conservatively estimate this little pile at 150 calories -- and get the can away from your desk after you grab your handful ---- its easy to graze on these things throughout the day and before you know it, the can is gone and you'll have a bellyache from the 900 calories of almonds you ate ------------- substitutions?
- a piece of fruit - (but adds carbs - keep in mind later)
- any other kind of nut
- scoop of protein powder with water
(5)
12:30 ----Lunch was paced out a little further than I wanted but I still got it within 4 hours of the breakfast eggs ------- A cut up Roma tomato, 1/2 a bag of broccoli/cauliflower mix, and a piece of steelhead trout the size of my palm. At this one - you might say -- "How the heck do you just whip up a rosemary herb crusted trout at noon on a weekday? "
That's easy --- its leftover from dinner a couple of nights ago -- a trout or salmon fillet is usually about a foot long , more or less, --- unless you are feeding 4 or 5 people , that gives you chow for 3 or 4 meals. This is sitting at 400 calories --- Steelhead trout looks similar to salmon, but has a lower calorie and fat count as its a leaner fish . Plus that's a lot of veggies to fill up on, so I don't have to have a massive amount of the main dish
--- prep time - 5 minutes to steam the veggies and 45 seconds to microwave the fish
---- substitutions are easy
- use lean beef or cubed steak, or a rotisserie chicken breast instead of salmon
- any fibrous, low carb veggie, or a salad can be used in place of my veggie mix , as long as you don't garnish everything with ranch dressing and cheese
(6)
2:30 --- another shot of NO-XPLODE prior to my first 25 minute stint on the Concept -2
3:15 -- nap time --45 minutes
(7)
4:15 ---- drink the rest of the protein frappucino concoction from the start of the day -- 200 calories est
(8)
5:00 ---- the humble apple --- about 100 calories -- but even with the afternoon nap I start to feel a bit of an energy dip around 5 or so and this helps bring it around- --- just about any piece of fruit will work here
- If you had enough fruit earlier , just substitute some nuts instead
(9)
7:30 ---- dinner is around 500 --- 1/2 cup of gluten free noodles, 2 oz of shredded beef, 1.5 oz of shredded cheese
------ If you keep in mind your macronutrient breakdown, - almost anything goes here -- but watch the serving sizes-- 700 calorie doesn't look that much different than 500 calories on a plate --- use a scale if you have to
(10)
9:00 pm ---- 120 calorie snack pack ------ this closes out the day-------- total calorie count is 2020 (educated estimate -- might tip 2100 or so --- but still ) --- . I'm going to bed feeling like I could eat 4 more snack packs,
------
10 instances of eating food spread out over the course of the whole day --- I was literally eating all day and still went to bed hungry --- you'll note that out of all that food, only 3 of the meals were traditional hot meals , the rest was snacks or supplements. And at that, the NO-XPLODE is a pre-training drink -- it doesn't have much nutritional value and if you cant stomach it -- that brings our total down
The macronutrient breakdown is pretty close to the 40/30/30 ideal. 40% protein , 30% fat, 30% carbs
You might say, -- "This is all well and good for a guy who is 30 feet away from a fridge and a skillet all day long "
True, but except for the eggs, all this food was prepared beforehand . The veggies were frozen so just needed to be microwaved,
Even when I'm home, if the job is busy , the demands are great and I can't be playing Betty Crocker all day
Apples, almonds, protein supplement drinks, snack packs - can easily be kept in a cooler and if you take 30 minutes the night before , or an hour on Sunday before your week starts, most of the "real meals" can be prepped and put in Rubbermaid type containers and be ready for the next few days
---- and 90% of the time when I'm not taking pictures of my food --- I just eat out of the microwaveable containers or paper plates
Adjusting the calorie count
LEts say you're already reasonably lean and are striving for better athletic performance, or more energy for your job , and you need more calories -- adding more is easy
- Have 2 slices of pre-cooked bacon with your eggs
- make an omellete instead of just plain eggs
- Have 2 handfuls of almonds at snacky time instead of just one
- Use a bigger helping of Trout/salmon at lunch
- add a small cup of noodles to lunch
- throw some peanut butter in with that late afternoon apple
- increase the size of your dinner by 1/3
If you don't need as many
- Drink one serving of protein powder at breakfast instead of 2 as I did above
- Instead of 2 eggs and one white, make it 1 egg and 2 whites
- Keep lunch roughly the same
- again - half the size of your afternoon protein supplement drink
- skip the snack pack before you go to bed
Closing Thoughts
It took far more time to research the calorie count on all this stuff and weigh my food today so I could be sure I was giving you accurate information --- than it did to actually put all this together
-- its not that hard with a little forethought and prep work beforehand
With an approach like this, your metabolism keeps going to an extent that you will be thinking about your next meal within an hour of eating your last one -- and that's a lot better position to be in than rolling around all day stuffed from a foot long sub and chips at lunch
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disclaimer: The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice. This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted
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