A Few Simple RulesI've tried different nutrition plans and I've gotta say, most of them work as long as I followed them. The plan I use below has been the easiest for me to follow and the one that has given me the quickest and most consistent results. What I did notice about most plans is that they have something in common. That's the protein intake. If you research some of the best fitness and nutrition gurus out there, the ones who keep their bodies looking chiseled all year round, you'll notice that they all have about the same amount of protein intake to body weight ratio. The rule of thumb is about 1g of protein per pound. So if you weigh, 150 pounds, then you would consume about 150g of protein daily. Now, what we need to understand is that everyone has different goals, especially athletes. So athletes will have specific plans depending on their sport and workload for the day or week. But in the long run, they too need a consistent, sustainable nutrition plan. This is what's going to keep anyone going everyday, all year round. Before I give you my personal nutrition plan, let me give you a small set of rules that keep my nutrition plan simple. This has worked for any plan that I have followed. 1. I try to eat 1g of protein per pound daily. 2. Everytime I eat protein, I will have carbs also with that meal. 3. I supplement daily. 4. I take digestive enzymes with every meal. 5. I drink water or hot plain tea 99% of the time with my meals. (Green Tea and Peppermint Tea are my favorites). If I ever drink anything else it'll be once in a blue moon. Meaning maybe once a month I'll have a drink of soda. Alcohol - very rarely. Only on special occasions. 6. I drink my water or tea after I'm done with my meal. 7. I drink water with lemon every morning upon rising. 8. I drink plenty of fluids throughout the day. If I had to count - I drink about half my body weight in ounces of fluids. (Mostly water and green drinks) 9. I use a lot of spices on my food: cinammon, turmeric, cayenne pepper, black pepper, sea salt, and garlic salt are the ones I use most. 10. I drink Greens 1-2 times a day. 11. I eat the foods I like to eat. 12. I eat when I'm hungry. 13. I don't count calories. All I focus on if I do count is the amount of protein intake. 14. Once or twice a year or before I start any new plan, I will cleanse or detox. This year I've done the 10 Day Transformation by Purium and it's worked like a charm. 15. I don't call any of my days or meals "cheat days" or "cheat meals". It is what it is. I just make sure I follow rules 1-14 every single day. My Nutrition Plan1. Upon Rising 16 Ounces of Water and I'll squeeze half of a yellow lemon into it. 5 - Super Amino 23 2. Breakfast - Shake with 12 ounces of Water 2 scoops of the L.O.V. Shake 3. Brunch or Snack - Greens / Antioxidants with 12 ounces of Water 1 scoop of Spirulina 1 scoop of Bio Fruit 4. Lunch - Light High Protein Meal / 1 Digestive Enzyme Example: 1 can of Tuna (I prepare it with Lemon, Black Pepper and Chili Paste or Sriracha) / 2 Boiled Eggs / 1/2 Avocado / 12 ounces of water with 1 Scoop of the Power Shake. 5. Snack - (Optional) - Depends on how I feel in regards to being hungry it'll vary if I eat or not. Fruit, Shake, Nuts, Chips, Pretzels, Greens. 6. Dinner - High Protein / High Carb. / 2 - Digestive Enzymes Example: 5 Protein Pancakes with 3 Eggs over medium. Maple Syrup. 7. Late Snack - (Light Protein / Carbs High in Fiber) / 1 - Digestive Enzyme Half cup of plain oats with a tablespoon of Cinnamon and 12 ounces of water 5 - Super Amino 23 8. Before Bed 1-2 Probiotics 2 Protease IFC 2 RepairZyme 1 Joint Health If I do the math, I'm at about 130g of Protein with the meals I used as examples. But I still haven't included my Post Workout Meal which will take me over the 135g (I fluctuate between 135lbs and 138lbs). Post Workout Meal - The Most Important Meal of the Day!!!My post-workout meal will vary depending on what type of workout I do. I will take my post workout meal immediately after my workouts. We have a 30 to 45 minute window after we're done training to get the nutrients (especially our protein) in our body. Don't wait 30 to 45 minutes to take your post workout meal. By then you missed the sweet spot of when your body will absorb the most nutrients into your system so that you don't begin to lose muscle and lose the benefits of the workout. The Post-Workout meal is the most important meal of the day! Following a Short Run or Bike Ride (1 hour or less) or a Light Day at the Gym 1 Scoop of Spirulina 1 Scoop of the Power Shake 5 - Super Amino 23 Following a Long Run or Bike Ride (Anything over an Hour) or a Heavy Day at the Gym 2 Scoops of the L.O.V Shake 1 Scoop of the Power Shake 1 Scoop of Spirulina 1 Scoop of Bio Fruit 5 - Super Amino 23 |