Base Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:Carbs: 35-40%Protein: 15-20%Fat: 40-45%
Super Water
Upon waking: : 6:00-7:15 am
Ingredients: 12-160z glass of water. In addition add all or any of the following: salt, squeeze of lemon, chia seeds, apple cider vinegar, & local honey
Breakfast
Within 45 minute upon rising look to consume breakfast. Breakfast options are:
Avocado and Tofu toast would be consumes on most training day. Within this phase I would still look to consume the Oatmeal 2-3 times per week.
Coffee and Green Tea
With or around breakfast add liquid intake with:
1 Double Espresso or cup of Americano Coffee
and
1 cup 6-8oz of Green Tea
Training
Start training 1 to 2 hrs after finishing breakfast
(9:30-10:00am)
During this phase look to consume trail mixes, nut or seed bars, small nut-butter sandwiches, dates, and bananas each hour of training according to your personalized activity burn rate.
Recovery Shake: Post Training
Consume immediately after completion of training. Options include:
Lunch
Lunch should be a balanced meal with a vegetable base during this phase of training.
Options include:
Large salads with seeds, nuts, hummus
Bean Salad
Afternoon Snack
Look to snack on some fruits and vegetables. Other snacks include, edamame, trail mixes including nuts and seeds.
Dinner
Diner should focus on a balance meal including carbohydrate, protein and fat source. Start with vegetable minestrone soup.
Options include:
Budda Bowel
Chicken, rice, broccoli
salmon, sweat potatoes, cauliflower salad
Evening Snack
Evening snack must be consumed no later than 2 hrs before plan sleep time.
Snacks include:
Chia Pudding with toping
Protein Shake
Also, look to complete any macro nutrients deficinces that have not been complete for the day.
Liquids
In addition to consuming liquids during training and during meal times. Make sure to take in adequate amounts of water throughout the day.
Reference your personalized hydration schedule but in general look to consume 64-82 ox of water multiply times per day at 8-16oz increments.
