Workout of the Day
Front Squat 3-3-3
then
In 10 minutes, perform as may rounds as possbile of "Fat Cindy":
- 5 Pull ups (chest-to-bar)
- 10 Clapping push ups
- 15 Box jumps
Post weight and rounds to comments.
Nutrition Example 1) Breakfast (Part 1)
Let's have a look at a breakfast situation: A person has a “typical” breakfast, that could be considered “healthy” by some people, but that in fact is not:
- 2 slices of whole wheat bread (92gr)
- 30gr of “light” margarine
- One tomato (200gr.)
- Sugar free “diet” strawberry jam (40gr)
- 1 glass of orange juice (200ml)
Before making any adjustments, here is a quick analysis of this meal:
- Macronutrients: Bread, Tomato, Marmalade and Orange juice all contain carbohydrates but no significant amounts of protein. The margarine contains some fat, but no protein.
- Food quality: All foods - except for possibly the tomato - are processed and would not occur like this in nature. On top, the bread contains grains which are detrimental to your health.
- Food quantity: The bread contains 48g carbohydrates, the tomato about 9g, the jam (even though it is “sugar free”) 10g, the orange juice 22g. The margarine may contain 12g fat. In sum, that will be 89g of carbohydrates (about 10 blocks), 12g (8 blocks) of fat and zero (0 blocks) useful protein.
Needless to say, at a closer look, this meal is far from ideal. Here is our easy to implement 3 step approach to fix this meal:
Option 1) You are flexible and accept bigger changes (you completely abandon your previous meal):
- Get high quality protein in your meal: Use 3 free range eggs to make an omelette.
- Get high quality fat in your meal: Take 1/3 of an avocado (30g) onto the omelette or on the side.
- Add some vegetables. How about mushrooms (100g) and green peppers (100g)?
This way, you get all your macronutrients to some extend. You have high food quality. And if you add an apple as a desert, you would have a perfectly balanced 3 block meal. This will give your body great sources of nutrients in the right amounts in order to function ideally for the next 4 to 6 hours.
How do you like this option? Look out tomorrow for option 2. Post thoughts to comments.
