My Nutritional Journey – Part II

My Nutritional Journey – Part II

My Nutritional Journey – Part II

by Coach Mike Ricci

In the last issue I talked about the up and downs of nutrition – even for an athlete who doesn’t have too much to lose. If you read that article you would have seen my struggle to get below 165 and stay there. Even on a daily basis this was a battle. I am happy to say that I have been 160 LBS for two solid weeks now and I seem to have nailed my nutrition on a daily basis. Below you will see my body composition analysis. I would like to offer up a few tips of what to avoid and what to include in your daily nutrition to help you get where you want to be.

Do’s:

  • Eat a lot of fruit and vegetables (frozen is ok but organic and fresh are best)
  • Eat lean meat, or Tofu or Tempeh
  • Have some protein with every meal
  • Drink plenty of water
  • Eat right after a long or hard workout (within 30 minutes)

Don’ts:

  • Don’t eat processed foods
  • Don’t eat cheese
  • Don’t eat cereal
  • Don’t eat before going to bed
  • Don’t backload calories at dinner (meaning this should NOT be your biggest meal of the day)
  • Don’t eat breads/pasta except before a race, big workout or immediately after a tough workout

Those are the basic guidelines I followed. Here is a sample day in the life for me:

Basic week structure: 14 hours total training broken down as 2.1 swim, 6.3 bike, 4.0 run, and 1.6 of yoga, core strength, and stretch cordz.

Weighing in at 160, I estimate my caloric needs for the week to be 3,185. This would be less 500 calories (3,500 calories weekly) if I were aiming to lose a LB per week. The 3,185 I would break out to be around 50% CHO, 25% F, and 25% PRO.

  % Calories:
Grams:
Caloriesfrom CHO needed per day:

50%

1,622 406

Calories
from PRO needed per day:
25%

811 203
Calories
from FAT needed per day:
25%

811

90

Total
calories needed per day:

3,245

 

Here is a typical day for me:


Breakfast Pre-swim

Amount


Carb(g)

Fat (g)

Protein(g)
Banana 1medium 30 1.0

8

Breakfast


Amount

Carb(g)

Fat (g)

Protein(g)
Bread
– 7 grain
2 pieces 30

1.0 8
boiled
eggs
1

1

0.5 12

peanut
butter
2 tsp

14 30

16

Grams  

72 32 37.2
Cal/gram  

4 9

4
Total Cal

 

288

288

148.8

Breakdown
%

 

39.7 39.7 20.5

Snack

Amount


Carb(g)

Fat (g)


Protein(g)
Hammergel

4 servings 90

1.0

8

Soy
Milk

1 cup 10

3.5 6
Hammer
Pro Whey
1 scoop

2

13 18.5

Grams  

102 16.5

24.5

Cal/gram  

4 9 4
Total Cal

 

408

148.5

98

Breakdown
%

 

62 23 15

Lunch

Amount


Carb(g)

Fat (g)


Protein(g)
Turkey breast

2 slices 0

1.0

18

Salad

4 cup 6

.5 3
Soy
Milk
1 cup

10

3.5 6

Banana 1 medium

27 .5

1.2

Grams  

43 5.5 28.2
Cal/gram  

4 9

4
Total Cal

 

172

50

113

Breakdown
%

 

63 11 25

Dinner

Amount


Carb(g)

Fat (g)


Protein(g)
Pork
Chops

2 pieces 2.6

7.3

21

Penne
Pasta

2 servings 200

45 60
Grams  

202

52.3 81

Cal/gram  

4 9

4

Total Cal  

810 470.7

324
Breakdown
%

 

50.5

29.3

20.2

Daily
Totals

Carb(g)


Fat (g)

Protein(g)
Goals
(in grams):
406

90

203

Actual:

447 106

171
Over/Under:

-41 -16

32

Goals
(in calories):

1622

811 811

Actual: 1786

957 684
Over/Under:

-164

-146

128

Actual
%:

52.1% 27.9%

19.9%
Daily
Goals in %:

55.0% 25.0%

25.0%

Actual
Calories:

3,427

Goal
Calories:
3,245

Although I didn’t hit the
numbers I wanted to exactly, I came close. There is no perfect meal plan out
there, unless you want to wrap your life around it. This was pretty intensive-
even for me. I am no longer logging my food, but generally if I see my weight
slipping back up, I will start logging my meals again and try to figure out
where I am going wrong. The point of this article was to give you some
knowledge about how simple nutrition really is. It all comes down to one thing – if you expend (burn off) more calories
then you consume, then you will lose weight. If you want to gain weight,
then obviously you should consume more then you expend. Below are my Body
Compositions tests from this year.

Body Composition Analysis:


Test Dates:


Weight

Lean Body LB

Fat LB


Body Fat %

March 16, 2003

169 144.8

23.2 13.8%
June 24, 2003 159

147.6

11.75 7.3%

The lighter you are does not necessarily mean the faster you will go. A fit person at more then ideal weight when properly fueled will beat the underweight athlete that doesn’t eat properly. This is even more true as the distances go longer. Focus on Body Composition, your body fat (not weight) and you will see improvement. Eat right, train smart, and go like a rocket!

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at
mike@d3multisport.com.

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