Having portioned out our vegetables, its important not to skip the protein even though our stomach is starting to get full.
We’ll continue using our hands as a measuring tool, in this case our palm/open hand.
Failing to meet this protein minimum means our body will look to break down our muscles as a protein source for the immune system among other things and undo all our hard work in the gym.
Filling up our plate the way we are leaves less space for sub-optimal foods, this has been the goal all along. If we eat our fill of quality foods ideally then the amount of junk we have is limited to fall within acceptable range.
That doesn’t mean use a small plate so you have room for dessert, your meal should be enough without dessert.
We are now in week Fourteen so each day here is what we will do. Today’s step will add to step 6.
Step 11: Drink 1.5/2 L of H20
Step 2: Adding a healthy fat to breakfast.
Step 12: 1-2 fist-sized portions of vegetables with dinner.
Step 13: 1-2 fist-sized portions of vegetables with lunch.
Step 5: Protein with breakfast
Step 6: 1+ (2max) palm sized portions of animal protein with dinner
Step 7: Protein with lunch
Step 8: Starch with dinner
Step 9: Fat with lunch
Step 10: Starch with lunch
Specialty: Conditioning/rowing club
Friday: Named WOD
Saturday: Team WOD
Our individual meals should be fairly consistent and simple to manage. Lets take a look back and see why we’re doing all this.
At the moment we have the best of both worlds, fat loss and muscle performance. No matter our body composition, our aim is always fat loss. We want to be using our own body fat as energy, when you’re lean this applies to health more than anything. Performance is equally important, training is very hard but a tiny portion of your day, the rest of the time is recovery and rebuilding from that session. Progress over time is a direct reflection of your nutrition.
Our whole diet then can be summaries by; Maximise fat utilisation for fuel and improve performance.
Dinner consists of a starch, vegetable, protein and some fat. It’s purpose is to kick off rest and recovery, providing everything needed for optimal sleep and restoration. During the night our body realises it’s low on carbs and shifts to body fat for fuel.
When we wake, keeping the fat burning train rolling with protein, fat and no carbs is our goal. The body has already used the protein from last nights dinner in repair and general maintenance, fat is our source of energy and nutrients. Our body spares carbs then to be used for the few functions that rely on them, efficiency. We need fewer carbs to create more energy.
Our mental performance in the morning is key and the neurotransmitter dopamine is responsible here. The fat and protein breakfast will boost dopamine, helping to stop the coffee dependency (coffee and sugar addiction rely on low dopamine).
All we are doing here is encouraging the body’s natural process. The bodies way of waking us is by raising cortisol levels, this process also frees energy stores int he body to be used as fuel. Insulin, responsible for fat storage, is at it’s lowest in the morning.
Lunchtime then delivers a little bit of everything. Starches there encourage preservation of muscle mass and ensure optimal brain function. Fats still provide some energy and help balance blood sugar along with fibre.
Dinner serves as your refuel topping off nutrient stores for the muscles and nervous system, it also helps serotonin production begin to aid relaxation and sleep.
Just eating nutritious food isn’t enough. If you want to push the limits of health and performance, you need to apply everything you know to stack the deck in your favor.
Optimized sleep and nutrient timing as it relates to both health and performance leads to maximum fat burning and recovery, higher vitamin, mineral and probiotic status, and balanced blood sugar, neurotransmitter and hormone levels. Layer all that with the right training program, and you have everything working for you. This is true 24 hour fitness.