What I've settled into with my Nutrition / Performance coach:
40% carbs
30% protein
30% fat
Fiber: at least 40g
2200 calories
Supplements:
Whey / Casein powders
Creatine
Vitamin D
Magnesium
Fish oil
Typical day:
Breakfast
Eggs 2 eggs
Spinach Big handful
Roma Tomato 1/2 medium
21 grain Toast Dave's Killer Thin slice 1 slice
Canola oil 1/2 T
Banana 1 banana
Snack
Whey protein 1 scoop
Orange 1 medium
Lunch
Lean steak 6 oz
Avocado 1/2 small
Roma tomato 1/2 tomato
Broccoli 1 cup
Snack
Left over steak from lunch 3 oz
Apple 1 medium
Dinner
Wild caught salmon 6 oz
Very large salad (spinach, spring mix, tomatoes, red bell, artichoke hearts)
Olive oil & vinegar 2 T
Brown rice 2/3 cup
Training:
BJJ, Judo, Yoga, whatever
Creatine and electrolytes (Liquid I.V. - one stick)
Snack
Whey protein 1 scoop
Dates 6-8
Maybe an ounce of mixed nuts
Maybe a scoop of Casein at bedtime if within caloric intake
You get the idea.
One of the surprising aspects of working with a coach is the mental side of it.
I've kind of been a binge eater my whole life. Not to the point of having a serious eating disorder.
But tend to swing from very restrictive eating habits to let's paaaaaarty.
Food is either the enemy or a means to pleasure.
Working on that with the coach has been really interesting and helpful.
For example, having a plate of buffalo wings and a couple beers with the chaps every now and then doesn't mean the WHOLE diet is ruined forever and now I might as well eat and drink whatever the hell I want for the next week (or two).
It's just a plate of wings bruh, enjoy yourself, lighten up.
Also, it took a while for me to get there, but realistic weight and timeline goals have been set.
I'll talk about that sometime in the future here.
