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