Workout of the Day
Hang Power Snatch 3-3-3
then
As quickly as you can, perform 7 rounds of:
- 7 Overhead squats with 43/29kg
- 7 Pull ups
Post weight and time to comments.
Nutrition Example 2) Lunch / Dinner (Part 1)
Let say you have what some people consider a “normal” lunch or dinner - spaghetti napolitana – in other words, here is what not to do:
- Whole wheat spaghetti (200g)
- Napolitana sauce (100g)
- Glas red wine (150ml)
Again, here is a quick analysis of this meal:
- Macronutrients: All ingredients are mainly contain mainly carbohydrates, quality protein and fat are entirely missing.
- Food quality: All foods are processed and would not occur like this in nature. On top, the pasta is made from grains which can be detrimental to your health.
- Food quantity: The spaghetti contain 54 g carbohydrates, the sauce about 7g and the wine about 4g. In sum, we are looking at a nice “carb loading session” with about 65g of carbohydrates (about 7 blocks), no useful proteins or fats.
As in our previous example, here are two ways to fix the meal in 3 steps:
Option 1) You are flexible and accept bigger changes (you completely abandon your previous meal):
- Get high quality protein in your meal: Have 100g of wild salmon (20g protein).
- Get high quality fat in your meal: Have a few almonds on the side. (9 = 4.5g fat)
- Add some vegetables or fruit. How about asparagus (200g) on the side and 200g strawberries for desert?
This way, you get all your macronutrients to some extend. You have high food quality and in this case a perfectly balanced 3 block meal. Again, 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.
