Nutrition and Fat Loss 101, Part 2 – Sample Food Diary
I talk a lot about what to eat for health and fat loss. Sometimes I might tell you about a meal I’ve cooked, or I might explain why I don’t think a high-carb diet is suitable for most people, or I’ll talk about the best foods for rapid fat loss and detoxification. If you read through the nutrition archives of this blog you’ll be busy for days.
Yet somehow in the midst of all that I have never shared with you a full day’s example of how I eat. A reader pointed that out to me in last week’s Foundation of Nutrition post, which is part of a new series I’m calling ‘Nutrition and Fat Loss 101’. I thought I’d better rectify that and add in a previously unplanned addition to this series!
this is how i eat
This is a typical sample (non-treat) day:
5.45am: wake up, take fiber, primal greens, glutamine, selenomethionine (selenium) in water with 2 yang-r-ala washed down with it (carnitine and alpha-lipoic acid; best ever combo for fat loss and for morning energy). Extra glass water before this, and another half glass after this.
6am: in car on the way to the city: 120-140 grams of leftover roast beef, 5 or 6 raw organic brazil nuts
6.20-7.30am: in my favourite writing haunt (city cafe): 2 long macchiato’s
8.15am: BCAAs, C and E, carnitine, glutamine before training, followed by BCAAs, beta-alanine during training and BCAAs, C and E, magnesium after training. My morning training is always weight lifting. Currently I am trying to build muscle, so I am lifting very heavy weights with very slow tempos and long-ish rest periods. I’m on a 4-day split. I do not stretch or do cardio after (or before) training.
9.25am: Immediately after training (usually while still in gym; i.e. change-room) organic grass-fed natural protein shake with teaspoon raw cacao, primal greens, glycine and glutamine added. I’d usually take the above-mentioned PWO supps with this.
9.45am: 2 poached eggs (if I’m extra hungry I might have 3 scrambled instead) with 100 grams grass-fed steak, spinach sauteed in butter. 2 x primal digest chewed before eating, 2 x holy basil before eating. During meal: 3x HCL, 1 x zinc, 2 x gotu kola, 1 x NAC-2 plex, 3 x fish oil (I rotate which blend I use), 2 x omnizyme, 2 x hepatoforce, twice a week I would take at least 5,000 mg vitamin D with a morning meal.
11.30am: Strong 3/4 latte. I’m trying to minimise milk; I would like to cut it out altogether but am just being lazy about it. So I order strong lattes with only 3/4 milk which ends up being barely any more milk than a long macchiato, but for some reason I just don’t want to order a long mach later in the day!
12.30: Organic chicken breast, broiled, with raw greens. Usually spinach, cucumber, capsicum, celery; something like that. Sometimes I will bring leftover steamed veg like broccoli, green beans, broccolini. Handful of self-roasted almonds, or 2 flat teaspoons of nut butter (not peanut). Same supps as at earlier meal.
3.30: Same as at 12.30.
4.30: I might do 20 minutes of intervals sprints on the treadmill, or occasionally a circuit workout in the gym. I would take some BCAAs before this.
4.15: PWO shake, same as before. I only take 2 shakes if I’m doing 2 workouts; I prefer solid food aside from this. With or without the shake I would eat a few more nuts and usually some more chicken/meat/fish from whatever is left from my day’s food.
7pm: Grilled barramundi with fresh lemon, salad, steamed green veg. Same supps as earlier, except also 2 x ubermag and 1-2 x yin r-ala added.
8.30pm: (This is just last night; I try not to eat after dinner at least half the time): organic full-fat yoghurt with steamed rhubarb, a few toasted seeds, and cinnamon. Peppermint tea.
10pm: Fiber, glutamine, uber inositol, 2 more ubermag, glycine.
All of my supplements are from Poliquin Performance, and I also stock only Poliquin in my office. The exception is protein powder, which I get from Tonic Superfoods (enter bodyincredible at checkout for a discount) and also stock in my South Melbourne office.
I should also add, this is on a work day; which happens 3 x p/week. On a non-work day I might sleep in until 6, and would certainly only do one workout. Unless I add in some kettlebells at home 🙂
Comments/thoughts/questions? Jump in below!
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PS: Next in this series you can look forward to ‘Fat Loss Kickstart’, followed by another ‘bonus’ addition which is an example of a full week maintenance eating plan, and then lastly the synopsis of my ‘Cheating Your Way Lean’ workout!
PPS: Want to know more about how I eat? Check out the ‘This is how I eat’ album on my Woman Incredible Facebook page.