Saturday, March 24, 2012

The Diet






Looking good huh? So this is after dieting for 4 weeks. Not bad really, now I realize I didn't start out chubby, but I had some fat to lose and I did, it hasn't been too hard, although I still have more to go.  This is "a day in the life of Kristy". I am going to give you a general time, food (macro-nutrients), some supplements and then discuss particular meals and strategies for making them tasty in separate postings.

My diet contains lean proteins, vegetables, complex carbohydrates, whey and supplements.

My diet doesn't contain alcohol, sugar, snacks, dessert, soda, packaged garbage.

You are what you eat. 

Garbage in- Garbage out!

If you think you can eat dessert several times a week and still look lean and ripped, I hate to be the one to break it you you, but you cannot. Sure you can look good, and maybe even great, but you cannot even consider stepping on stage if you don't do the time with the proper nutrition. It's easy to cover it all up with jeans, t-shirts or spandex, a little more difficult in Underamour boy shorts. 

So...if you wanna look good naked......read on.

I don't eat like this all year, this is a competition diet, but I know some of you want to LOOK like you compete, so this is what it takes. Keep in mind my age, gender, size and activity level as that all makes a difference. 

This is a day I train in the morning (and to me, cardio isn't really training, lifting is training to me). It varies when I train with Roy at night.


I am up at 4:00 a.m. and I have a meal replacement drink (20 grams protein and 19 grams carbs) not just plain whey protein. I also have a serving of cooked oatmeal (not shown), 1/3 cup dry measure. It's just plain old cooked oatmeal, nothing fancy. If you eat steel cut they have a different carb measure so be aware of that. Much more carbs in the same amount of steel cut oats. I take lots of supplements but the ones you should really be concerned with are these:

5 grams glutamine
BCAA's in gel tabs
500 mg L-Carnitine
Green tea extract
multi vitamin
800 mg fish oil



I then dump 20 mg BCAA's into my drink to be consumed while training. I go through a lot of BCAA's.


Post training, within 30 minutes, (about 7:00am), another shake but this is whey protein (as opposed to a meal replacement shake) so it's almost all protein, but a few grams carbs. I have 1 & 1/2 scoops of whey protein blended in a blender with 1 cup water, a two handed scoop of ice, 1 SMALL (6 inch) banana and 5 grams glutamine. I like chocolate or chocolate-peanut butter flavored whey.

500 grams L-Carnitine
BCAA's (gel tabs)
Green tea extract

This is the most important time for quick absorbing carbs (the banana) and then the whey which is more easily digested than whole food. It is also important to ingest it right away, as soon as possible after training. Your body needs the nutrients to build and repair, even if you don't think so.  This post training meal is probably the one single most important meal you will ingest in a day! Make it a good one.


10:00 a.m. is my largest meal and the one I most look forward too! It is my second and last serving of starch (the first was at 4:00 a.m.) I have 4 ounces chicken breast, 4 ounces brown rice, 1 cup broccoli.

5 grams glutamine
BCAA"s (gel tabs)
1 gram CLA
500 mg L-Carnitine
800 mg fish oil
water


1:00 p.m. is 4 to 5 ounces baked tilapia, 1 cup asparagus and 15 raw almonds.
water




4:00 p.m. is a big salad (3 cups) of greens- spinach or super greens, something with nutrition not iceberg or romaine; about 1/4 cup cucumber, 1/4 cup sliced endive and maybe a couple sugar snap peas; 4 ounces broiled shrimp, 1 teaspoon olive oil, rice vinegar and sriracha sauce (hot sauce).

5 grams glutamine
water


8:30 p.m. is a scramble made with 3/4 cup egg whites, 2 ounces lean meat (steak or chicken), 1/2 cup sautéed greens (chard, kale, spinach), and 1/2 cup sautéed vegetables (red onions, mushrooms, tomatoes).  Salsa.

5 grams glutamine
BCAA's
1 gram CLA
800 mg fish oil
500 mg L-Carnitine
water

Bed time is a cup of herb tea, ZMA, Inositol, Night Time Herbs. RIGHT after eating! Who says you shouldn't go to bed with a full stomach!? 

Over the next few days I will discuss what I change when I lift at night (because I still go to the gym at 5:00 a.m. those days), what variations I make on the food, how I cook it all and the reason for such silly things as 15 almonds or 1 teaspoon oil! 

Did you notice all my plates had green stuff on them?

I will try to delve into the supplements too, but this can be a very personal issue. Some people are for 'em and some are against 'em!