Diet start point 8/25-9/8
Meal 1 (pre training) – 9oz grass fed, organic sirloin, 1 tbsp grass fed butter
WORKOUT 1 – Intra – 25g carbs
Meal 2 (post WO)- 10oz chicken breast, 145g cereal
Meal 3 -6oz sardines, greens
Meal 4- 10oz chicken breast,126g quinoa, greens
Meal 5 -10oz chicken breast,150g cereal (or 168g quinoa), greens
Macros:
Meal 1:
58g P
15.5g F
0g C
Intra:
25g C
Meal 2:
65g P
4g F
120g C
Meal 3:
36g P
16g F
0g C
Meal 4:
65g P
4g F
90g C
Meal 5:
65g P
4g F
120g C
Total:
P: 289g
F: 43.5g
C: 355g
Current diet (since 9/8)
Meal 1 (pre training) – 9oz grass fed organic sirloin, 2 organic pasture eggs, 1 tbsp
grass fed butter
WORKOUT 1 – Intra – 30g carbs
Meal 2 (post WO) – 10oz chicken breast, 145g cereal
Meal 3 – 9oz sardines, greens
Meal 4- 10oz chicken breast,126g quinoa, greens
Meal 5 -10oz chicken breast,150g cereal (or 168g quinoa), greens
Macros:
Meal 1:
70g P
25.5g F
0g C
Intra:
25g C
Meal 2:
65g P
4g F
120g C
Meal 3:
56g P
24g F
0g C
Meal 4:
65g P
4g F
90g C
Meal 5:
65g P
4g F
120g C
Total:
P: 319g
F: 61.5g
C: 355g
Change 10/13
Alternate high and low days (generally 4-6 low days followed by a high day)
Low
Meal 1 (pre training) – 9oz grass fed organic sirloin, 1 organic pasture eggs, 1 tbsp grass fed butter
WORKOUT 1 – Intra – 30g carbs
Meal 2 (post WO) – 10oz chicken breast, 95g cereal
Meal 3 – 9oz sardines, greens
Meal 4- 10oz chicken breast, greens
Meal 5 -10oz chicken breast, 80g cereal (or 90g quinoa), greens
High
Meal 1 (pre training) – 9oz grass fed organic sirloin, 1organic pasture eggs, 1 tbsp grass fed butter, 145g cereal
WORKOUT 1 – Intra – 30g carbs
Meal 2 (post WO) – 10oz chicken breast, 145g cereal
Meal 3 – 9oz sardines, 145g cereal
Meal 4- 10oz chicken breast, 145g cereal, greens
Meal 5 -10oz chicken breast,168g quinoa, greens
Supplements
PRE
– 3 capsules mental trigger (Redcon1)
– 2 scoops unflavored big noise (Redcon1)
– 4g citruline (bulk)
INTRA
– 5g Leucine (Bulk)
– 20g EAAs (Thorne EAAs)
– 4g citruline malate (bulk)
– 25g carbs Branched Dextrin (Redcon1 unflavored cluster bomb)
POST workout (with/right before meal – no shake):
– 10g leucine (bulk)
– 1 scoop unflavored Redcon1 Tango
– 10g EAAs (Thorne EAAs)
– 5g taurine (Poliquin)
– 2 scoop electrolytes (KTS)
– 400mg theanine (Poliquin)
– 600mg Magnesium glycinate (Poliquin)
– 5g Glycine (Poliquin)
Daily/health
(I recommend from Metagenics, Designs for Health, Thorne, Poliquin, Nutridyn)
– Metagenics N multi – 3 daily
– Poliquin UltraHCL – 2 with every meal
– Metagenics Vitamin C (6g total daily)
– Poliquin uber Zinc (150-200mg daily)
– Poliquin Magnesium (1g-2g daily)
– 600 mag glycinate post training
– 4-6 capsules of UberMag with last two meals
– Magnesium Threonate
– Metagenics – last meal and post training
– Poliquin D3 (5000iu)
– Designs for Health – Trans Resveratrol 800mg per day
– Metagenics CoQ10 – 200-400mg daily
– FemGuard – 9 per day
– Metagenics 720 blend Fish oil – (6g per day)
– Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora
– Spectrum, Nutridyn Probiotic Pro and UltraFlora IB (switch every 2 weeks)
– Nutridyn greens – 3 scoops per day
– KTS Electrolytes – 4-6 scoops per day
– Fiber supplement – 30g per day (rotate brands every 2 weeks)
– Thorne berberine 500 – 500mg per day
– Thorne liver cleanse – 2 cap daily
– Thorne SAT – 2 cap daily
– Thorne NAC – 2 cap daily
– Thorne Glutathione- 2 caps daily
– Nutridyn calmez – 2 with last meal
– Thorne Meriva- 2-3 per day
– Redcon1 Double Tap caps (3) pre cardio
– Redcon1 RPG (4) with meal 2 and meal 5
Off day supplement changes
– greens – 6-8 per day
– Electrolytes – 6-8 per day
– Thorne Meriva- 6 per day
– Fiber – 30g per da
– Fish oil – 3g per meal
– Thorne liver cleanse – 6 cap daily
– Thorne SAT – 6 cap daily
– Thorne NAC – 6 cap daily
– Thorne Glutathione- 6 caps daily
Off day strategies
– more sleep, more naps
– spend more time with the kids
– More “special time” with the wifey
– add in any relaxing activities in loving low intensity movement (walk outside, yoga)
– keep stress low
– increase vegetable servings per meal (as much as you can palate)
– increase water intake, at least 2+ gallons (8 liters)
– Read something non-educational
– watch excessive amounts of Harry Potter, Lord of the Rings and Star Wars
