Thursday, May 19, 2011

Sample Diet For A Week.

It's come to my attention that this blog just simply isn't enough detail for my clients, talking in terms of "protein", "carbs" etc is just too confusing. Putting up recipes still doesn't alleviate the problem of what to eat and when, as this blog demonstrates. I think they can and should be used in conjunction with this blog, however. I've hesitated writing sample diets because calories depend largely on bodysize, muscle mass, somatotype etc, but I think the people reading this could use some general instruction, a palette from which to draw direction from, so, if that helps, here it is. I'll go through a rough seven day outline for someone who is dieting, I'll have re feed days and low calorie days, workout day nutrition and non workout day nutrition.

This program will be based on a person doing "MRT" x3 a week and "High Intensity Interval Training" x3 times a week (a pretty standard dieting program). I base it on Alwyn Cosgrove's "green faces" program, meaning, if it isn't green, or didn't have a face, you can't eat it. It's similar to paleo diets, so the recipes in this blog suit. There are photographs of some of the meals I've eaten whilst on this diet and a diet layout in less detail on what I'm about to present here. Vegetarians need only find protein substitutes for the meat (i.e. vegetarian sausages/bacon/eggs etc).

Monday- High Carb day- MRT day (e.g. afternoon training)- ideal day for a cheat meal
  • Breakfast-(Male)- x1 cup of oats (1/2 cup for women), 30g of protein powder,, sprinkle of cinnamon on top. x 500mL water. 
  •  Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm ok with you finding your own options for these.
  •  Lunch:-(Option 1)- Spaghetti Bolognase (1 cup wholemeal pasta for men, 1/2 cup for women). 
  • (Option 2)- x1 can (1/2 can for women) Beans (baked, 4 bean mix etc) + x1 glass (1/2 glass for women) of low fat skim milk.
  • (Option 3)- Buy a whole chicken from Woolworth's (pull apart the white meat, put into several containers with a salad, also from Woolworth's, this should make up 5 working days of lunches) + 1 sweet potato/white potato. You can also put in some egg whites.
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)- 350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables and 1/2 sweet potato/1/2 cup brown rice/pasta.
  • Pre bed meal- Vegetable smoothy (optional).

Tueday- Low carb day- HIIT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)-If you buy from somewhere- Sumo salad is preferrable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Wednesay-Low carb day- MRT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferrable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Thursday -Low carb day- HIIT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).


Friday -Low carb day- MRT day (e.g. afternoon training) 
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferable if not recommended (it's awesome!). 
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Saturday -Low carb day- HIIT day (e.g. afternoon training)
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea (3 hours after breakfast)- x1 fruit/dairy/vegetable smoothy, I'm OK with you finding your own options for these).
  • Lunch -Option (1)- Buy a whole chicken from Woolworth's pull apart the white meat, put into several containers with a salad, also from Woolworth's). You can also put in some egg whites
  • Option (2)- If you buy from somewhere- Sumo salad is preferable if not recommended (it's awesome!).
  • Afternoon Tea (pre workout meal)- protein only shake (e.g Musashi protein only shake).
  • During training meal- x1 Up n Go "Energize" or BCAA'S in cordial, or 30g protein powder in milk/orange juice/cordial/water.
  • Post workout shake- 2nd smoothy (+ x1 scoop of skim milk powder) or this shake, or this one.
  • Meal (about 2 hours later)-350g chicken breast/fish, I'd be OK with red meat, but think of it as a treat, rather than a regular meal (250 for women) with your choice of green vegetables.
  • Pre bed meal- Vegetable smoothy (optional).

Sunday- Zero Carb day- Rest
  • Breakfast- (Male)- x5 egg whites + x2 whole eggs + x2 slices of turkey breast (pull apart) + handful of spinach.
  • (Female)- x3 egg whites + 1 whole egg + x2 slices of turkey breast (pull apart)+ handful of spinach.
  • Morning Tea-Vegetable smoothy.
  • Lunch- 350g (250g for women) of any meat with green vegetables (make enough for a couple of meals)
  • Afternoon Tea- Vegetable smoothy.
  • Dinner- 2nd meal made from whatever you had for lunch.
It's important you have no other carbs than fibrous vegetable carbs on this day, we want to prep you for your higher calorie day on Monday, this will play around with your metabolism, keep it from getting stagnant, keep it burning bright. Now, this is obviously just an example, I'd expect more variety in the meals. But I hope this sets the protocol for you. You can substitute the meat example I've provided for any kind of meat in those meals with it, the vegetable choices should also vary, as should the fruit (in your smoothies).

Generally when I start someone off I try to get them to spend the first 4 weeks of a program just getting into the habit of eating breakfast, of eating consistently and cutting out processed, junk, fast food, and unhealthy snacks. If we can get those habits dropped, we're on our way, that is a huge step in the right direction.

This is not conclusive, obviously, just a very basic, prima facie look at dieting strategies, but I'd appreciate any thoughts or comments. Things you don't understand, or queries you might have. If you don't want to post on the blog, please email me at killsessionpt@gmail.com.

Good eating!

    2 comments:

    1. For anyone who doesn't know, you can get the musashi P30 protein powder off the shelf in the health foods section at woolies and coles in a 1kg container, which lasts for a while. No need to buy off the net if you don't want to (though you can probably get it cheaper that way). It's the same stuff as in the musashi drinks they sell at the gym.

      I have it just mixed with water in my drink bottle pre and during workouts, the vanilla flavoured one on my cereal instead of sugar (when I have cereal breakfasts), or in smoothies (*bonus points with Rob*).

      On the topic of smoothies, if anyone is inclined to start experimenting, the chocolate muashi powder with banana's and skim milk tastes great, especially with a big spoon of instant coffee!

      ReplyDelete
    2. Thanks for the info buddy!

      ReplyDelete