Post on 23-Jun-2015
Nuts and Bolts Nutrition
Rich McKeating
3 players, 3 meal plans
Todays goal• Cover individual protein needs ( bodyweight in KG X 2)
– Leaner
– Right amount of muscle ( or more )
– Important to balance with alkalising foods
•Calorie fine tuning
•Eat according to goal
– Size gain
– Maintenance
– Lean out
Case study 1• Jordan Cox
• Goal- size
– High calorific foods
– High good carb
• Protein needs
– 202g• 4 X 45g
• 2 X 10g
Mass gain Non training day protein (244g Protein)
• Breakfast
– 100g Porridge with berries, 2 handfuls pecan nuts =16g
– Mass shake ( 45g protein + banana + 1 tablespoon Olive oil)
• Snack 1
– Food dr. Pitta bread =10g
– 2 tablespoons peanut butter = 12g
– banana
• Lunch
– Tinned wild salmon =32g
– 1 cup lentils =20g
– 2 cups Mixed salad
– 1 tblspn macadmia nut oil
• Snack 2
– 45g protein powder
– banana
• Main Meal
– 200g beef Chilli (35g)
– ½ can Mixed beans (12g)
– Tomatoes, herbs, garlic, wild Rice
• Desert
– Marzipan balls= 14g
Case study 2• Rhys Lovegrove
• Goal- maintenance
– Eat sufficient protein
– Weigh weekly • Same time/
day
• Protein needs
– 194g a day
Maintenance Non training day protein (194g Protein)
• Lebanese Breakfast
– 80g Haloumi cheese = 16g
– 2 fried eggs =15g
– Houmous
– Food dr. bread=10g
• Snack 1
– Pear
– Handful mixed nuts and raisins = 12g
• Lunch
– 200g Prawn = 40g
– 1 small cup noodles
– 2 cups watercress
• Protein Mocha Frapuchino
– 47g chocolate protein powder
– 1 cup coffee/ 1 tablespoon cocoa/ xylitol
• Main Meal
– 200g Lamb skewers = 42g
– 250g natural yoghurt = 12g
– Peppers, oinoins, tomatoes, courgette, olive oil
• Desert
– Berry sorbet
Case study 3• Jake Webster
• Goal- pre season lean out
– Carb timing
• Protein needs
– 200g
Get Lean Non training day protein (219g Protein)
• Breakfast
– 3 scrambled eggs =22g
– 3 turkey rashers= 15g
– Spinach, tomatoes
• Snack 1
– 50g Almond butter = 21g
– apple
• Lunch
– Tinned Tuna =32g
– 200g Feta Cheese 11g
rocket, balsalmic vinegar, olive oil, olives, lemon
• Lean out shake
– 45g protein powder
– 1 cup mixed berries
– 1 desert spoon cinnamon, 1 cup green tea
• Main Meal
– Chicken breast= 30g
– 1 cup lentils = 20g
– Thai Green stir fry
• Desert
– 250g Natural yoghurt 12g
– 2 handfulls almonds 12g
Protein meals and snack ideasMeals = 30-45g
• 3 egg omelette with mozzarella cheese
• 2 smoked mackerel + mixed bean salad
• Fry up- 2 X gluten free sausages, 2x grilled bacon, 2 scrambled eggs
• Steak and eggs
• Tinned tuna with red Leicester
• Wild salmon with cottage cheese
• Lamb skewers with natural yoghurt
• Beef chilli
• Turkey breast and cottage cheese
• Prawn and lentil stir fry
Snacks= 10-20g
• Yoghurt + nuts and fruit
• Tinned mackerel in spicy tomato sauce
• Beef jerky with apple
• Blueberries and almonds
• Rice cakes and peanut butter with mango
• Protein bars ( be careful ingredients
• Shakes
• Maintenance= mocha
• Size= + olive oil , banana and oats
• Fat loss= green tea, spinach, berries, cinnamon
Adjusting food on training days
• Add more carbohydrates post wkt meal ( palm sized amount)
• Add post wkt shake if its a tough workout
– Tougher= more carbs
Questions