Afternoon everyone,
Well it's almost close for the day and week, and it's shaping up to be a relatively decent Mother's
Day weekend in terms of weather which means you should get outdoors as much as possible.
I'll be hitting the bike on both days before I get ready for you guys all over again on Tuesday.
Anyway so people always ask me about nutrition and what I personally eat throughout the course
of my day. In my opinion not everyone can follow the same eating plan as everyone else because
we are all on different schedules, however the same general rules apply:
Limit Sugar - especially processed of any kind and fruit juice
Omit Processed Foods COMPLETELY - I know your company kitchens are stocked with junk so please avoid
Eat Balanced Meals - 1/2 vegetables, 1/4 protein, 1/4 starch
Organic Whenever Possible - If it's not safe for your pets to play in a garden full of chemicals then I'm pretty sure it's not safe for you.
Spring Water - The best water source are free flowing springs that are free to public and available for your pleasure http://www.findaspring.com/.
However if you cannot get this type of access then clean spring water is better over tap for many reasons too lengthy to list.
With all that in mind here is what my day usually looks like:
5:30am - 2 egg/meat/provolone cheese sandwich on whole wheat english muffins
1 cup of cooked oatmeal with a banana or berries - little real maple syrup for taste.
8:30am - 1 cup of banana/mango or mixed berry Traderspoint Creamery yogurt (non-homogenized whole milk)
2 cranberry/pecan rolls
Noon - 1 large salad with grilled chicken, fish, or other meat (never tofu or processed anything mimicking real food) with olive oil and balsamic
3:00pm - Apple or banana, or some sort of homemade protein/granola bar.. or both!
7:30pm - Chicken, steak, or fish with salad, vegetables (roasted, grilled, or steamed), and sweet potato/potato or rice
9:30pm - Bowl of high protein cereal or whey protein shake with frozen fruit and water.
How many calories is all of that? I honestly have no idea because I do not count calories and personally I think counting
calories leads you to having a harder time losing weight if that's your ultimate goal. Keep in mind that this meal plan
is not for everyone and that I literally exercise intensely for a minimum of 2 hours a day, 1 hour of each day involving functional
training. 10-15 hours of training is reserved for cycling, stairs, jump rope, hiking.. etc.
I'm also have a whey protein drink after each workout, take multi vitamins, high quality fish oil, and get 6-8 hours of sleep per
night with literally maybe only a glass or 2 of wine per week - this week was an exception when I had a few drinks.
All and all you can modify and shift things around to fit your lifestyle and food likes/dislikes. Generally you want to consume a good
amount of protein if you are looking to shed the fat and definitely lay off the sugar, especially the martini's when out on business
dinners!
Any questions feel free to ask and I'll be happy to help out.
Happy Mother's Day to all the moms!
Chris
