Wednesday, January 4, 2012

"Sarah, what do you eat?"

A popular topic of conversation during training sessions with my clients is nutrition. What to eat, when to eat and how much to eat. I always go over the basics, whole grains, lean protein, lots of veggies and fruit (notice I listed veggies first). After I’ve presented my case on why nutrition is key to any weight loss program, the question always comes up, ”Sarah, what do you eat??” Well here it is…

I basically eat the same thing Monday through Friday. Weekends are not quite as structured, but I do try to stay within my calorie/ macro nutrient totals.

*7:30am: WAKE UP drink 16oz of water

8am: 5 Egg Whites with 1 cup Spinach, topped with 1 tsp Franks Red Hot (omelet)

8:30am: 1-2 cups of Coffee

10:30am: 2 slices of Whole Wheat Toast topped with 2 tbsp Natural Peanut Butter and ½ Banana (sandwich) and 5oz Light Almond Milk

11am: 2 scoops Optimum Nutrition’s Essential Amino Energy

**11:30am: Train (90mins heavy lifting six days a week. I also do three 30min cardio sessions per week)** drink 16oz of water

1pm: 25g Whey Protein Shake

2pm: ½ cup Oatmeal, 1 packet of Truvia, 1/3 cup blueberries and 8oz water

5pm: 1 Apple and 1 packet of Tuna and 8oz Water

8pm: 1 cup Mixed Veggies and 4oz Grilled Chicken and 1 GNC Lean Body shake

9:30pm: Chicken Salad: 2 cups Spring Mix greens, 1/4 cup Broccoli Slaw, 5 Cherry Tomatoes, 1/4 cup sliced cucumbers, 1 cup baby carrots, 6oz Grilled Chicken topped with 2 tbsp All Natural Light Balsamic Vinaigrette and 16oz of water.

10:30pm: 1 cup Kashi Go Lean Cereal with 6oz Light Almond Milk.

11:30pm BED TIME

**If hungry…1 rice cake with 1 tbsp of natural peanut butter as a snack.

My evening meals are very difficult to squeeze in between training sessions with my clients which is why I had to divide them up into very small portions. A quick mouth full, then it’s back to work!

My calorie budget is around 1900-2100 for the day; 200-225g carbs, 160-175g protein and 40-50 g fat and 70oz min water. I do try to buy Organic as much as possible, I am a firm believer in the harmful side effects of pesticides. I have no intention of loosing weight at this time, this is a muscle gaining diet! I train as hard as I can and I absolutely need these calories for energy in the gym. The exact totals for the diet I listed above are 1852 cals, 203g carbs, 165g protein, 44g fat and 72oz of water. So yes I am slightly under, but that gives me more freedom on the weekends if I choose indulge a little J So there you have it! Remember…this is MY diet! I have tailored it to suit my needs, and it may not work for everyone.

Train hard, eat right and stay FIT! ~peace.