Goal Weight: 165 lbs. or 75 kg
I. 30 Calories of carbohydrates for each KG of body weight. This equals 2,227 calories from carbohydrates daily.
a.This bases our total calorie expenditure at 60% carbohydrates, yielding a total (ideal) calorie intake of 3700 calories per day or 556 grams based on the metabolic function of 1 gram carb= 4cal. I am basing my calorie needs on my per kg/carb ratio because of the importance I believe carbohydrates play in the functioning of elite/intermediate level athletes.
II. 20% Calories from Fat
a. 740 calories or 82 grams based on the metabolic function of 1 gram fat= 9cal
III. 20% Calories from Protein
a. 740 Calories or 189 grams based on the metabolic function of 1 gram protein= 4cal
Guidelines for Eating the Three Macronutrients
I. Carbohydrates
a.As the largest bloc in the diet it is imperative we use carbs in a healthy and effective way in order to maximize the use of fats and proteins which are essential for various functions inside a mma athletes training regimen
i.Most (70-80%) or carbs should be eaten at lunch and before as a general rule. However, my personal training is quite late, 7:30-8:00 pm most nights, and sometimes as late as 10:30 pm (indoor soccer) I allow for greater carb consumption in way of my post lunch, pre-workout snack.
ii.The glycemic index replaces the simple vs. complex carbohydrate paradigm in this diet though naturally there is a correlation between the two i.e. carbs low on GI tend to be complex, fibrous etc.
1.This is why fruit (chemically a simple sugar though very mild on blood sugar levels) is seen a more favorable light then in some circles.
2.Whole grain pasta and natural oats are emphasized due to their convenience and their easy pairings with a Mediterranean ingredients (a style I feel quite conducive to the tenants of this approach). And it’s what I like. So there.
II.Protein
a.A lesser % of red meat then I typically I have but not as much as nutrition experts would have you believe. Due to a great thread by XTrainer that I found here
http://www.sherdog.net/forums/f15/cholesterol-saturated-fat-myths-addressed-here-1141488/ I believe the saturated fat a lot of people fear from animal proteins, especially red meat, is overblown. To quote:
Proliferation of plaques may occur, not because of simple elevations in blood cholesterol, but because of unfavorable physiological conditions that damage or weaken the structure of the arterial wall. These factors include nutrient deficiencies,14 poor glycemic control,15 cigarette smoking,16 homocysteine,17 psychological stress,18 nitric oxide depletion,19 high iron levels,20 microbial infection,21,22 dietary trans fatty acids,23 excessive refined carbohydrate intake,24 and excessive omega-6 fatty acid intake and/or deficient omega-3 fat intake.25
Cholesterol, contrary to its popular image as a potent enemy of health and longevity, is actually a crucial substance that performs innumerable vital functions in the body. Cholesterol is needed for the synthesis of bile acids, which are essential for the absorption of fats, and of many hormones such as testosterone, estrogen, dihydroepiandrosterone, progesterone, and cortisol.8 Together with sun exposure, cholesterol is required to produce vitamin D.9 Cholesterol is an essential element of cell membranes, where it provides structural support and may even serve as a protective antioxidant.10,11 It is essential for conducting nervous impulses, especially at the level of the synapse.12
Anthony Colpo LDL Cholesterol: “Bad” Cholesterol, or Bad Science? Journal of American Physicians and Surgeons Volume 10 Number 3 Fall 2005
b. A lot of Chicken, shrimp and pork as I find these sources of protein to have a good ration of protein/fat as well as being less expensive then other cuts such as my favorites the New York Strip or any other steaks ☺
III. Fat
a. A reliance on plant fats and omega three sources as the provider of healthy fat intake, essential for hard training athletes, is emphasized. This, as mentioned before works well within the mediterranean diet advocated by many enjoyed by myself.
i. Examples are olive oil, peanut butter, oily fish such as salmon, avocado etc. I also am I big fan of milk fat. I think it gets a bad rap and it is muscle’s #1 growing food. So I am risking it lol
b. Most fat consumed directly upon waking, pre or post workout.
