Ahhhh!!!! What do I eat?!?!?

frustration2Frustration! The thought of throwing my iPhone across the room rushed through my mind as I once again finished the day using my Tap & Track App and my macro nutrient breakdown was all over the map!

This was the scenario a week and a half into the Fat Shredder phase of the P90X nutrition plan back in August 2013. I’m sure some of you have been through this or are about to go through this frustrating time in your fitness & nutrition journey.

Here are a few other thoughts that crossed both Kaci and my mind back then:

“How in the world do I ever hit my ‘fat shredder’ percentages?”

“This is impossible.  Maybe I should just give up and do the best I can.”

“Even if I do hit these percentages\numbers how will I ever do this with my family?”

The good news is, I didn’t throw my iPhone across the room…I kept going.  I kept reading articles.  Trying new combinations of foods. Continuously entering everything I ate, or was considering eating, into Tap & Track so I could visually see my daily percentages moment by moment.

You may be thinking, “OK.  You keep talking about these “daily percentages”. What in the world are you talking about?!?!”

photo(1)It doesn’t matter what fitness\nutrition routine you are following, you should be tracking your food intake and trying to hit certain levels of Proteins, Carbohydrates, and Fats daily. In our case we jumped into the P90X nutrition guide and began with the “fat shredder” phase.  In this phase our daily intake of Proteins, Carbohydrates, and Fats broke down to roughly 50% Proteins, 30% Carbohydrates, and 20% Fats. So at the end of the day when you tally up all the calories you took in you should be able to break that total down into Proteins\Carbs\Fats. The beautiful thing is that apps, such as Tap & Track, help you track your food intake in real time and because each food is already entered with specific macro nutrient information (how many grams of protein, etc) you can see moment by moment by moment what your daily diet looks like and how you should be modifying it. The image to the right shows where I’m at, as of this very moment, in my macro nutrient breakdown courtesy of my Tap & Track App on my iPhone.

photoAnd now you’re thinking, “Yeah but how do I figure up how many Proteins, Carbs, and Fats I should be taking in daily?”

Another good question. As you can see in the image to the right my daily intake is 51g of Fat, 116g of Carbs, and 231g of Protein.  To save some time here I’m going to pass the buck.  First you should follow the formula in the P90X or P90X2 nutrition guide to figure out your daily caloric intake. This isn’t rocket science.  All you need is your current weight and a calculator. Beachbody supplies the formulas and walks you right through the process. In 10 minutes time you should know exactly how many calories you need to be taking in daily. As far as determining how to figure up the percentages of Proteins, Carbs, and Fats you should take in daily…our Beachbody Coach has written an excellent article on it here:  http://teamripped.com/nutrition-tracking There’s no use of us re-writing an article that’s already been done very well.

“That’s all good and well Jeremy but what do you eat?”

All I know to do here is to give you a sample of my daily diet.  Do I modify this when we are out on tour? Of course! But I try my best to keep it pretty consistent. One thing that I do want to point out is that I’m now on the P90X2 Fat Shredder plan which is 50% Protein, 25% Carbohydrates, and 25% Fats (we are finding that there are some good “fat burning fats” that occur in nature). So here we go.  Here is a sample of my daily fat shredder diet:

Breakfast:
4 egg whites, 1 whole egg Scramble (we found we could get eggs at a more reasonable price than egg whites)1/4 cup green peppers (diced)
1/4 cup white mushrooms (diced)
1/2 serving (3 slices) Oscar Meyer shaved smoke ham
1/8 cup purple onion (diced)
.75 oz of part skim mozzarella cheese (diced)
1 Slice of Healthy Life Whole Wheat toast (65 Calories, 3.5g Protein, 12.5g Carbs, .8g Fat)
*You can add or subtract ingredients.  Just make sure you track them.
Breakdown (scramble only):
231 Calories
30.4g Protein
4.3g Carbs
9.1g Fat

Brunch\Morning Snack|Afternoon Snack (I may move my snack options around to load up on carbs before a workout):
Options abound here!  Let’s start with my favorite:

Peanut Butter Chocolate Shakeology (also can be a replacement for a meal)
1 scoop shakeology
2 scoops Body Fortress Whey Protein (Kaci doesn’t do this cause she hates how it tastes)
1Tbsp Peanut Butter
1 Cup of skim milk OR non sweetened almond milk
*optional but tasty…6 – 9 Coffee Beans (the magic bullet or ninja will grind them during mixing)
Breakdown (with Skim Milk…almond milk will cut a few calories):
614 Calories
82g Protein
39.1g Carbs
13.1g Fat

Fit & Active light string cheese (Aldi’s brand)
60 Calories
8.0g Protein
1.0g Carbs
2.5g Fat

1oz. Jack Links Beef Jerky (original NOT terryaki)
80 Calories
15.0g Protein
3.0g Carbs
1.0g Fat

Protein Smoothy
1tbsp Flax Seed
1/2 Cup Skim Milk
1/2 Cup Plain Nonfat Yogurt
1 Cup Dole Frozen Strawberries
2 Scoops Body Fortress Whey Protein
Breakdown:
460 Calories
62.5g Protein
36.0g Carbs
6.2g Fat

Moons Over My Hammy (when on the road I would sub hard boiled eggs as we don’t always have a cook top)
2 Eggs (I cook mine over medium)
1/2 Serving (3 Slices) Oscar Meyer Shaved Smoked Ham
1 Slice of Healthy Life Whole Wheat Toast
Breakdown:
218 Calories
19.1g Protein
13.2g Carbs
10.0g Fat

Body Fortress Whey Protein drink:
1 Cup water (or more if it’s too thick)
2 Scoops Body Fortress Whey Protein Powder
Breakdown:
280 Calories
52.0g Protein
6.0g Carbs
4.0g Fat

Dinner\Supper:
This topic is better left to Kaci as she has poured over the Internet going through clean eating websites as well as pinterest to find recipes for the whole family. Our desire is to teach our kids that it is possible to eat clean & healthy while not sacrificing taste. The thing to remember here is that you will fail and some recipes will be “blah” but edible. Some of our favorite recipes are super easy. Here’s a few ideas:
– Island Pork Tenderloin:  This recipe is right out of the P90X Nutrition Guide. There are actually several good recipes in the P90X, P90X2, and Insanity Nutrition Guides.  Just try them!
– Grilled Chicken: like duh!  Try smothering the chicken with mushroom, onions, and green peppers that have been lightly cooked in a skillet. You could also try some part skim mozzeralla cheese melted on top if you have it in your “nutriton budget”. Other options: herbs, spices, rubs.  Experiment!
– Soups: Oh my goodness have we found some amazing and healthy soups! In another post I’ll have Kaci share some recipes for Taco Taco Soup, White Chicken Chilli, quick and easy crock pot Chicken Tortilla soup, and others.
– Taco Stack: either ground turkey or shredded chicken (with a can of rotelle chillies mixed in). From there build layers on corn tortillas or tostada shells.  What can you use for layers? Black Beans, Brown Rice, Mixed Greens, diced veggies (Green Peppers, Onions, Tomatoes, and such), Avocado slices (good fat burning fats!).  Again be creative!  And track everything!

The key to making it through this process is to realize that you’ll constantly be learning. You will have failures. You will have success. Don’t be afraid to ask questions! If Kaci and I wouldn’t have gotten involved with our Beachbody Coach and messaged him, got involved on the Teambeachbody.com message boards and asked questions, and just simply searched through countless websites…we would still be sitting at the same place we were at.  That place was frustrating because we worked entirely too hard in our workouts to see meager changes. As Tony Horton has said, “nutrition is 80-85% of fat loss” and “six pack abs are made in the kitchen”.

If you’d like help from Kaci or myself message us and we would be glad to help you on your journey. But remember, we can only help so much…you must be willing to fight for change!

 

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>