Daily Examples
Dec 2011
Current Gaol......to recover from FLorida Ironman! It is time to drink a beer and eat some sweets. The morning after the race my wife made the best breakfast ever, with everything you could possible want. We all joked this is how normal people eat. It was great. I will add a pound or two by the end of the year. Having fun to add in some items I normal don't eat, dessert! I love me some cookies. After the holidays its back to normal, normal for a triathlete. After all I don't eat like normal people.
My weight goal for training is 190 to 188. I will look to maintain that for most of next year. I am not planning any large races with a 180 - 182 race weight. 2012 is about fun events and enjoying the moments. My eating plan is to continue a fresh, healthy, add in more organic foods. Try not to use to many supplements other then when Im out on a long run or ride. I will continue with my vitamins and have added a B12 complex in the afternoons.
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Current Goal: I am tipping the scale between 188 and 190bls at 9% body fat. My weight focus is for the Florida Ironman in November. I want to hit the starting line at 180lbs race weight. Being a recovering fatty I'm more concerned about a few pounds then most. Not in a unhealthy way but I dont want to forget where I came from...355lbs. It took a lot of work to get here and I dont want to go back. I will work to trim a pound per month until the Ironman. I will not change my diet to much other then maintain as my workouts will increase with the summer weather starting to arrive.
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Trim off winter storage weight
It time to start looking at the scale and shedding a few pounds. My goal is a slow and steady weight loss leading up to the Florida Ironman in November. I have set some weight goals thru out the year based on different events.
190bls for Gasparilla Ultra Challange - Feb 25th
188bls for Boston Marathon - Apr 18th
185lbls for Xterra Championship - Sept 25th
180bla for Ironman Florida - Nov5th
Racing Weight, How to Get Lean for Peak Performance By Matt Fitzgerald
I have been reading this book to help dial in my weight and body fat percentage. I have read a lot of books in my weight lose adventure but put this at the top of the list. Anyone trying to lose weight, regardless of your goal, this is a must read.
Racing Weight Vs. Training Weight
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2010 Nutrition Plan
Slow and Steady (Weight Loss) Wins the Race
Game Plan: Lose 1lbs per week
Schedule: 6 or 7 mini meals per day + dinner
Swim Days: 6am, 9am, 11am, 1pm, 3pm, & 5pm. Calories: 200 per meal
Non Swim Days: 9am, 11am, 1pm, 3pm, & 5pm. Calories: 200 per meal + Dinner 6:30'sih pm Calorie:1000 -1500
Daily foods:
-6am, Dannon Light & Fit Yogurt w/ Fresh Blueberrys & Kashi ceral mixed in
-9am, EAS Myoplex Lite Nutrition Bar
-11am, EAS Protein Shake, peice of fresh fruit & 4 almonds
-1pm, EAS Protein Shake, handful of fresh vegetables & 4 almonds
-3pm, Fresh fruit & vegetables
-5pm, FiberOne Bar
Dinner, is either Fish or Chicken & Salad.
-I have tried to limit the Carbo's at dinner to cut the calories
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Year 4
Game Plan: Adjust diet to workout demands
Schedule: 7 small meals per day + dinner
Eat at 6am, 8:30am, 11am, 1pm, 3pm, & 5pm. Calories: 225 per meal
Dinner 7:30'sih pm Calorie:1000 -1500
Current Daily foods are: I have been adding more fresh produce and less processed foods. I am working to eliminate as much added sugar to focus on trimming body fat but not weight. I have also changed the portions size to allow for more variety.
6am: Dannon Light & Fit Yogurt w/ 1 cup of fresh fruit.
8:30am: Myoplex Lite Nutrition Bar & large coffee w/ fat free cream & Splenda
11am: EAS Protein Shake, 1 banana & 5 almonds.
1pm: EAS Protein Shake, 1 orange, 5 almonds. & diet coke
3pm: EAS Lite Powder 1/2 serving. 1 Cup fresh fruit & 1/4 cup Kashi Golean Crunch
5pm: Fresh fruit or vegetable's. I take a GU & G2 Gatorade w/ me for my workout.
Dinner: Fish or Chicken with a salad.
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Years 3 ½ to 4
Game Plan: 2400 calories over 6 meals
Schedule: 6 small meals per day + dinner
Eat at 7am, 9am, 11am, 1pm, 3pm, & 5pm. Calories: 225 per meal
Dinner 6:30-7pm Calorie:1000 -1400
Current Daily foods are:
7am: Dannon Light & Fit Yogurt w/ melon. I love Cantaloupe & Honey Dew.
9am: Myoplex Lite Nutrition Bar & large coffee w/ cream and sugar
11am: EAS Protein Shake, 1 banana & 4 almonds.
1pm: EAS Protein Shake, 1orange & 4 almonds. & diet coke
3pm: South Beach Living Cereal Bar
5pm: Dannon Light & Fit Yogurt w/ Kashi Go Lean Cereal bites or Cliff Bar Mini
Dinner: I eat a variety for foods for dinner. I could write a whole page on dinner.
Dinner will be a ongoing topic. For now I will cover the basics.
1. Most everything I buy is “low calorie”, “reduced fat”, “fat free” or “sugar free”. Examples reduced fat cheese, fat free half & half, fat free salad dressing…2. White meat chicken is my favorite. I could eat some form of chicken most dinners.
3. Seafood, mainly fish and scallops with some shrimp every now and then.
4. Ground turkey, I use this a lot in place of ground beef or mixed. Turkey burgers, turkey hotdogs, turkey taco, turkey meatballs, turkey sausage, you get the idea.
5. Side items are where I could get in trouble and try to go with a small portions and stay away from a lot of things. Example Wholegrain breads, but low calorie. Brown rice, potatoes.
· I was a big coffee and diet coke drinker and have cut it back to 1 large coffee in the morning. 1 diet coke with my 1pm meal.
· I drink 1 cup of caffeine free hot green tea at night
· Days with early morning training, 5am-6am, I add additional meal of fruit/melon w/ Dannon light & fit yogurt.
· I always try to get fresh foods and stay away from the processed stuff.
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