For this week, I didn't measure anything. I didn't touch the food scale once all week. Instead I used a much more tangible way to measure food to ensure I was getting adequate portions for everything, in addition to eating according to hunger (intuitive eating). 

This is something that comes in handy for a lot of clients who aren't interested in measuring their food, worrying about eyeballing what a tablespoon actually looks like, and for people with hectic schedules who don't have time to concern themselves with how many grams of carbohydrates are in that sweet potato. 

Here's roughly what a meal looks like for me personally:

Courtesy of Precision Nutrition

Courtesy of Precision Nutrition

Please please please note that this is not right for everyone. This is specific for me, based on my gender for one thing, but also my body type, my goals for results long-term, optimizing performance, and the type of training I do. But this is simple - I can look at my hands at any point to make a size comparison, and I'm done. 

This can be customized for anyone, so if this sounds like it might be helpful for you to achieve a better nutrition plan without touching macros or a food scale, let me know.

So this week you won't see any measurements like ounces, tablespoons, or cups in accordance to my food. You can assume that everything is based off of these types of measures. 

Last week I did heavy leg workouts and I was HUNGRY. My legs were hungry. So sometimes I had more carbs to help refuel and recover them. Just to give you a small update, I've gained approximately another 0.5 lb of muscle in the last two weeks due to my training, which has been heavily leg-based. 

Monday 8/28

Meal 1:
3 eggs
1 cup green grapes

Meal 2:
Chicken
Mushrooms
Olive oil

Meal 3:
Pork chop
Kale
Corn

Meal 4:
Ice cream (Because I can)

Tuesday 8/29

Meal 1: 
3 eggs
1 cup strawberries

Training:
Front Squats 7x3

15 min AMRAP:
50 Double unders
25 cal bike
15 Hang Squat Clean 15# DB's

Meal 2:
1 tsp apple cider vinegar
1 scoop SFH Recovery chocolate

Meal 3:
Chicken salad - chicken breast, onion, grapes, olive oil mayo
Banana

Training:
2.5 mile run - Wash Park

Meal 4:
Chicken breast
Olive oil
Baby carrots

Meal 5:
Noosa - Raspberry

Wednesday 8/30

Meal 1:
2 cups Silk Yogurt vanilla
1 cup strawberries

Meal 2:
1/2 cup white rice
3 eggs

Meal 3:
Sushi - 2 California rolls, 1 Philadelphia roll

Meal 4:
Chicken breast
Seaweed salad
Olive oil

Thursday 8/31

Meal 1:
Noosa - Raspberry
3 eggs
Coffee

Training: 
Apex Enchated Forest - 7 mile run

Meal 2:
Chicken
Baby carrots
Apple

Training:
5 rounds:
Min 1 - 10 Wall balls
Min 2 - 10 Slam balls
Min 3 - 45 sec pull up hang
Min 4 - Back squats 65#

Meal 3:
Perfect bar Peanut butter

Meal 4:
Chicken
Rice
Broccoli
Tofu Sausage

Friday 9/1

Meal 1:
3 eggs
Kale

Training:
25 cal bike

25-20-15-10-5
Row calories
GHD Hip extensions
GHS Sit ups

50 cal bike

Meal 2:
Apple cider vinegar
1 scoop SFH Recovery Chocolate

Meal 3:
Chicken breast
Olive oil mayonnaise
Celery, Onion, Cranberries

Saturday 9/2

Meal 1:
3 eggs
Red grapes

Meal 2:
Chicken breast
Brussels sprouts
White rice

Meal 3:
Gluten free pizza - Sausage, pepperoni

Sunday 9/3

Meal 1:
3 eggs
Oui French style yogurt
Red grapes

Meal 2:
Chicken salad - Chicken breast, olive oil mayo, celery, onion
Arugula
Red grapes

Meal 3:
Bunless burger - Beef, lettuce, mayo, ketchup
Fries

 

 

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