The following is the result of what I’ve learned about nutrition in my life. First the background: since today is an off day and I have nothing to do but sit on this page I will not be brief at all, so feel free to skip ahead if you become bored. Last November I went on the computer and found cf.com and now, one year later this is what I’ve learned.
The main influences that I’ve had have been: Clemson (www.regenerationlab.com), John Berardi (www.johnberardi.com), the Weston A. Price people (www.westonaprice.org), and the people on this site, especially Charlie and Nightmare. I would like to thank all of these people, without you I’d be…fat.
Breakfast:
5 oz. Salmon (35g P, 6g F)
1 cup organic cottage cheese (26g P)
One smoothie with 5 oz. organic blackberries, strawberries, blueberries, raspberries, peaches or non-organic raspberries and blueberries, 7 oz. WFN coconut milk (=1 ½ tablespoons coconut oil), 1 tablespoon WFN coconut oil, and ½ tablespoon Really Raw Honey (32 g F, 20 g C)
1 cap Usana Multi-mineral
1 cap Usana MultiVitamin
Lunch:
Tuna packet, 4 oz. Fish, 4 oz. Whole Foods Meat (non-organic, but not hormone loaded pork or steak), or 4 oz. Game which is great because its killed in its natural environment so I don’t need to worry about it being grain-fed/organic (30-45g P, 1-6g F)
Sometimes organic grilled vegetables and all the time (starting tomorrow; my dehydrator came today)10-12 oz. organic Dried peaches/blackberries/blueberries/raspberries/mixed berries (30-45g C)
NOTE:The lunch meat is very reflective of the previous couple of days dinner meat.
After school:
15 oz. Mixed vegetables (again starting tomorrow, today I had 10 which I’ve done on other days as well) cooked in a tiny bit of Organic Valley butter and about ¾ tablespoon olive oil (20g C) (Fat factored in below)
4 large organic eggs w/ 2 oz. Raw Milk cheese from Whole Foods cooked in about ¼ tablespoon olive oil (45g F, 40g P) g
1/2 cup organic cottage cheese (14g P)
Post-workout if it’s a High Intensity day:
40g proteinfactory.com whey protein + about 1 tablespoon Honey (0-40g P, 0-45g C) and 1 cup Odawalla“Superfood” (nonorganic pasteurized fruit and nutrient juice)
1 hour later: 1 cup and ½ cup pasteurized and nonorganic: carrot juice and beetroot juice (0-30g C)
Even if its not an HI day:
1 cap Usana multimineral
1 cap Usana multivitamin
NOTE:I am doing 4 relatively HI days a week so I need an insulin spike on these days, but since I’m young and its that many days a week I’m trying to not make it too high.
Dinner:
3 oz. Organic Salad w/ about ½ tablespoon olive oil and some balsamic vinegar or apple cider vinegar(going to start the apple cider today) (7g F, 10-15g C)
6 oz. Fish, game, or Whole Foods Meat (non-organic, but not hormone loaded pork, steak, buffalo) or organic chicken, or sometimes game and a vegetable, usually one or the other cooked in about ½ tablespoon olive oil (40-60g P, 7-40g F, 15g C)
One smoothie with 5 oz. organic blackberries, strawberries, blueberries, raspberries, peaches or non-organic raspberries and blueberries, 7 oz. WFN coconut milk (=1 ½ tablespoons coconut oil), 1 tablespoon WFN coconut oil, and ½ tablespoon Really Raw Honey (32 g F, 20 g C)
NOTE:I’ve gotten to the point where about 5/7 dinners are either fish or game, I’m trying to get my Whole Foods to start ordering game, in which case I could make it 7/7 but they keep yessing me and not doing anything but in any case I think its getting closer and closer to 6/7.
Half hour before bed:
3 caps Biotest ZMA + 4 caps Searslab fish oil (arrived Tuesday) (4g F)
3 minutes before bed:
1 cup organic cottage cheese (28g P)
Summary:
P=171g-260g
F=134g-172g
C=115g-210g
P kcal-684-1040
F kcal-1206-1548
C kcal-460-840
Total calories-2350-3428
P/F/C=29/51/20
P/F/C=30/45/25
I probably get about 250 calories/week from my one vice, condiments. However I do not feel this makes much difference and the larger concern could be using that money when it should go to food. However, I think in total condiments only add up to about 5.00/month for me at most, so as long as I continue to use them sparingly I don’t think they will be a problem.
We usually go out for about 3 meals/week. Two are usually either good restaurants (read:Thai/Indian) or a not so great restaurant where I get fish. The other one time I might have a hormone-loaded, non-organic steak or chicken.
I think the main things that I should probably try to work on are getting more carbohydrates, including a little more fruits/veggies and through easier sources such as Texmati rice, oatmeal on weekends and using this to cut back on the fat a bit. I am clueless as to what my needs are for “glycogen” recovery; waiting for the rl.com breakfast article (I am a 100/200 sprinter).
Still, I think the diet is pretty good; it’s taken a long time to put all the pieces together and especially arrange to have all the pieces (I began thinking of posting this thread at the beginning of the summer) and I’m recovering very very fast these days and am looking leaner and leaner. Three weeks ago I took a torso picture, in another three I will take another and I think there’s going to be a pretty big difference. If I had to guess, from pictures of others that I’ve seen I ‘d say I’m at about 8% BF.
I would love any suggestion from the forumites, since many have obviously been at this much longer than I have. Thanks for reading if you’re here