Build Phase Macro Nutrient Meal Plan
Look to modify diet to equal these Macro ratios:Carbs: 45-60%Protein: 15-20%Fat: 25-30%
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:
Oatmeal would be the go to on tough or high volume days of training, Avocado toast would be consumes on rest days or low activity training days.
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)
Consume liquids, bars, gels, gummies, dates, bananas, etc 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 focused on carbohydrates during this phase of training.
Options include:
Bean Salad
Pasta with Vegetables
Afternoon Snack
Look to snack on some fruits and vegetables. Other snacks include, whole grain cereals, trail mixes including nuts and seeds.
Dinner
Diner should focus on a balance meal with a carbohydrate base and include a protein source and fat source.
Options include:
Budda Bowel
Rice and pasta dish with chicken and vegetables
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.
