IT’S THAT TIME OF THE YEAR-Part 2
Eat real food. Avoid most food items that come in a box or a wrapper. We mean the stuff that you can keep on a shelf or in the freezer for 6 months without going bad. There are some exceptions to this. Oatmeal comes to mind. Oatmeal is a grain food. For some it is an excellent source of carbs (the slow-cooking oats, not the instant). For others it will not be. Choose wisely.
It’s best to have protein, carbs and fat at every meal. We can calculate your macronutrients (protein, carbs and fat) to give you an idea, but we don’t recommend losing your mind trying to stick within a set macronutrient/calorie plan. Knowing your “macros” is a good idea, if you are not performing well in the gym and all other factors are good. (training consistency, hydration, sleep, not being on any medication, not having a major health issue). It’s been our experience that many people don’t eat enough or not enough to support training. Another observation we’ve made is that the balance between macro nutrients is often way off. Once you have a handle on your macros we don’t believe you have to use a precise number on a daily basis. Many will stress out over reaching their macro nutrient and calorie numbers. There’s enough stress in life without worrying about being short a few grams of protein for the day.
Learn what is more desirable and what is less desirable with your food choices. Eat the more desirable foods much more often than the less desirable foods. By “more desirable” we mean the better selection regarding health and performance.
Food prepping is the key to consistent, long term healthy eating. Without preparing your food you are at the mercy of choosing what is convenient. Take a day to prepare your meals in advance. Have more desirable food on hand for whenever you need it. That takes us to our next point.
Throw out the junk in your house that you don’t want to eat or shouldn’t eat. At night, while relaxing, those chocolate chip cookies will call to you. The temptation to answer the call will be fierce. Simple solution: Don’t have the less desirable food available.
Need ideas? Check the below links. Upon close inspection you’ll notice that there are many similarities between the below 4 resources. You’ll also notice that there are some major differences. All four work. All four are efficient. The one that is “best” for you will be determined by you. The one that is best for you may change a month or two from now to one of the other choices. This is fine. Finding the perfect diet/nutrition plan will be a long-term project. Seek perfection, but don’t expect it…not right away anyway.—George
HOW TO FIX A BROKEN DIET(Infographic)
Workout of the Day
1X20@60% 5-rep max
Note: This is the start of a twice per week, 20 rep front squat program. Just like the back squat program, we will add 5lbs. per session. This will be done for 4 weeks then we will deload and retest the 5-rep max.
5 rounds for time of:
40 double unders
4 rounds of:
20 meter prowler push
10 kettlebell swings 24/16 kg
Post your scores to.