1. PROTEIN: Protein intake with every meal is between 25-35
grams, consisting of one of the following: lean, red meat, chicken, turkey (white meat is best), tuna canned in water, tofu,
whey protein, and some fish: i.e., halibut, salmon & orange roughy. Protein intake with every snack is between 10-20 grams.
As a guide, 20 grams is about the size of a deck of cards.
2. STARCHY CARBS: Eat starchy carbohydrates-for example, rice,
pasta, matzo bread, oatmeal, fruit, cream of wheat, squash, beans, and corn tortillas only until mid-afternoon. Try not to
eat these things at night if you are more sedentary later in the evening. If you know you’re going to be up late, cut
these carbs out after 6 pm, in order to have enough energy. Remember, carbs = energy! If you don’t use them readily,
they are stored.
3. FIBROUS CARBS: Eat fibrous carbohydrates such as broccoli,
romaine lettuce, cauliflower, green beans, celery, and spinach three times a day. Eat as much ‘green’ as you can!
This food type replaces a lot of the starch that you’re cutting out in order to get lean. Keep in mind, however, to
add a little more fat into your diet when you’re not eating as many complex carbs.
4. FAT: Regarding fat...the best sources are natural unmixed
peanut butter, low-fat cheese, avocado, olive oil, flaxseed oil, and mixed nuts. Avoid partially-hydrogenated oils, as they
contain the "bad guys" – trans fats!
5. SUGAR: Along with limiting your starchy carb intake, be careful
of your sugar intake! Your body ends up releasing a lot of insulin to combat the high blood sugar levels both carbs and sugar
produces. When your blood sugar comes down finally, it crashes leaving you oftentimes totally drained. Whatever insulin is
left over binds the remaining sugar and stores it as fat. This process can become a vicious cycle and, in the long run, can
have disastrous effects on your health. I don’t recommend it; but I would say it is better to consume more fat rather
than sugar products. If you are, however, eating sugar, keep your intake to a minimum in the afternoon and evening hours.
If you absolutely can’t get by without it, take your fix after training or better yet in the morning.
6. MEAL TIMING: Try to eat every 3 to 4.5 hrs. Many small meals
are better than a few large ones. I use meal replacement drinks or bars at times when I just can’t get in a good meal.
In general, you will need to cook and prepare more food ahead of time, but it will become a worthy practice netting your body
great results. Just get into "the routine" or as Nike says, "Just do it!"
7. WATER: Don’t forget to drink plenty of WATER!!
Get organized by making a list of priorities with food preparation
as number one. Include preparing meals, packing them in containers and storing them in a cooler. Devise a plan to prepare
meals the night before, so if your morning doesn't go as planned you are still food safe! I believe you can do with 3 meals
and 2 snacks and be just fine!
"MIX & MATCH" NUTRITION PLAN:
= STARCHY CARB + PROTEIN
= STARCHY CARB + PROTEIN + FAT
STARCHY CARB + PROTEIN + FAT + FIBROUS CARB
= PROTEIN + FAT
= SMALL SERVING STARCHY CARB + PROTEIN + FAT + FIBROUS CARB
= PROTEIN + FAT + FIBROUS CARB
1. BREAKFAST (300 calories) = oatmeal, protein powder, almonds, fruit
2. SNACK (200 calories) = yogurt and nuts
3. LUNCH (300-400 calories) = chicken or turkey sandwich on high-fiber,
whole wheat bread, small salad with oil/vinegar for dressing
4. SNACK (200 calories) = 1-2 scoops soy/whey protein with 1 TB flaxseed
oil – blend with ice to make a smoothie, or mix in a shaker bottle
5. DINNER (300 calories) = Halibut/Orange Roughy filet with small red
potato, & veggies
MIX & MATCH FOODS
PROTEINS: 3 oz of protein = 20 usable grams of protein = 1 portion (roughly the size of a deck of cards or an 8-oz protein shake)
Beef: Tenderloin, Filet mignon, Sirloin, Cubed steak, Flank steak,
96% lean ground sirloin, Roast beef (top round or rump)
Pork: Loin chop, Pork tenderloin
Poultry: Chicken breast, Turkey breast, Ground turkey breast, Deli
meats (chicken or turkey, at least 96% fat free), Chicken or turkey hot dogs or sausage (less than 3 grams of fat per oz)
Game: Buffalo, Ostrich, Venison
Fish: Bass, Scallops, Orange roughy, Shrimp, Cod, Perch, Pike, Tuna
(canned in water or fresh), Flounder, Haddock, Halibut, Snapper (red or yellow), Whitefish
Dairy: Eggs, Egg Beaters, Egg whites, Reduced-fat Cheese, Grated Parmesan,
Whey or Soy protein powder
Cereals (1 cup): All-Bran cereal, Fiber One cereal, Kashi cereals
Grains (1/2 cup before cooking): Oats, Brown rice, Wild rice,
Veggies (4-6 oz): Red potatoes, Sweet potatoes, Squash, Soybeans, Mushrooms,
Peppers, Eggplant, Tomato
Breads/Crackers (1 serving): Corn tortillas, Wasa crisp bread, Rye
Krisp, Whole grain bread, Pita bread
Fruits (1/2-1 piece): Apples, Bananas, Blackberries, Peaches, Raspberries,
(eat as much as you want)
Veggies: Bamboo shoots, Bean sprouts, Bell peppers, Broccoli, BrusselsCauliflower,
Celery, Cucumber, Okra, Salad greens, Onion, Spinach, Zucchini
Oils: Flaxseed, Canola, Olive
Nuts: Almonds, Macadamias, Peanuts, Cashews, Pecans