Protein and veggies and no carbs oh my!
Client's Current Diet (hint hint...this is literally every other client that I encounter...this is not unique and I BET you can relate!)
Meal 1 - 3 whole eggs and 1 white with 1.5 cups of veggies - Here we have protein, fat, and a few carbs.
Meal 2 - 4oz of lean protein, 2 cups of veggies lots of vinegar and tsp of olive oil (I do boiled chicken breast and broc roasted w/ light spray of EVOO) - This meal is protein only, a teensy bit of fat, along with a few carbs from the veggies.
Meal 3 - 4oz of protein, vinegar and cabbage mix (I do lean ground turkey with cabbage mix) - Again, protein, but that's about it.
Meal 4 - 4oz of protein, 1.5 cups of veggies, vinegar and cabbage mix (I do lean ground turkey with cabbage mix) - Do you see the trend here?
Meal 5 - 5oz of protein, 1 cup of veggies, vinegar (boiled chicken with raw spinach leaves) - These protein/veggie meals are HIGHLY void of macronutrients. You are consuming plenty of protein, but your beneficial fat and carb intake is REALLY lacking. The veggies are providing micronutrients, but you have some serious need for change here.
Workout - PWO SHAKE - since I don't get my last meal in, I've been mixing my whey potien w/ 1 cup egg whites instead of water, also add l-glutamine (1 TBPSN) - Again, all I see is protein...... No fats, no carbs. This is a MAJOR problem.
(Seriously....if I PAID someone to tell me to eat like this someone would have to die...no shit! If you are eating like this...while you are reading this...and YOU know who YOU are...stop what you are doing immediately before you do more damage!)
Coach Ryan - I'm going to be honest with you, this nutrition approach is NOT healthy or in line with your goals. It has a serious lack of beneficial fats and carbs, is very restrictive, and is only hurting you. I'm assuming that the inclusion of vinegar is to try and lower the glycemic index of your meals? If that's the case, we can kick that vinegar consumption to the curb, as for worrying about glycemic index during a meal of protein and vegetables is not necessary. If you don't like the vinegar with your meals, feel free to ditch it immediately! For training, health, and body composition benefits, I will be adjusting your calorie intake and macro numbers, setting you on a new path in the kitchen. You will be paying attention to details of your intake, such as varying your carb sources more, altered amounts of protein, carbs, and fats, and your bodyweight and composition. Changes to your approach will definitely be made, and you will love them.
But wait....there's more. I want you to continue reading and find yourself in this client's silent plea for help. And really listen to the wise words of our newest CSFP Coach, Ryan (whom we'll be introducing soon). We, as athletes, MUST break this cycle of unhealthy and down right harmful nutrition habits. This is NOT about a moment on stage people. This is OUR health, mine, yours and the others that look to you for inspiration. I don't want to hear from ONE MORE PERSON...."I understand...but this just won't work for me.".
You know what really won't work for you????? Your body if you continue down these types of dangerous paths......
Client - 142! (5'5") Bodyfat taken in August was 14%. Would like to maintain around 12%
Coach Ryan - I would not recommend aiming to maintain 12% bodyfat, especially if you want to make changes to your muscularity and improve your physique for figure. 12% is an ideal maintenance level for a natural male athlete, and females can afford to bump up a few bodyfat points from male numbers. I don't want you falling into the trap of staying too lean all of the time, as it'll only hurt you in the long run.
Question - Do you have any favorite foods (be specific on brand and variety)? Are you using any meal replacements or supplements?
Client - Lean turkey, roasted broccoli, eggs, mushrooms, apples,cashews, but I cut them out. I use zero carb (errrr zero carb for post workout??) isopure for post workout or before bed if I am feeling hungry. If I don't get my last meal in before I lift I will mix the protein powder with 1 cup of egg whites post workout instead of water.
Coach Ryan - Why did you cut cashews out? You can actually include pretty much any foods into a proper nutrition plan, as long as their intake is tracked and monitored and you reach all of your daily nutritional goals. That's what is so nice about actually learning how to eat; no foods are off limits and all foods can be a part of achieving desired results. Of course, I don't recommend that the majority of your food choices are typical 'junk foods.' If you want to feel satisfied, healthy, and perform well throughout the day, the majority of your foods will be natural 'clean' foods containing vitamins, minerals, fiber, and complete protein, beneficial fats, and carbs. This paragraph is important!
Question - Fill me in on any issues or concerns that you'd like me to know about.
Client - I worked with a trainer previously who had an approach that was much different from what I've encountered with other trainers I've worked with in the past. I have no carbs in my diet currently which I know many people disagree with, especially for building muscle. I expect that if you add them back into my diet, at least for the short term, I might experience a set back toward achieving leanness. Everysince my bikini show, adding carbs into my diet has made me feel/look "puffy" (how many of you feel like this???...the old "carbs make me puffy/fat"...wanna know why???)
Coach Ryan - Well, you actually do have carbs in your diet through your high vegetable intake. Your carb intake is low, certainly. Your current trainers’ approach is very unhealthy, as it eliminates basically every macronutrient except protein. You have essentially no fats and virtually no carbs. This is horrible for hormonal regulation and whether you want to admit it or not, you are not taking a healthy approach to nutrition right now. You are doing the opposite actually; taking an unhealthy approach that is harming you. I should also point out that adding carbs and fats into your diet is not going to give you a setback toward your goals. Making those changes will be a major step forward toward your goals!
Client - Usually have 1 or 2 sushi rolls once or twice a week - brown rice with tuna or salmon sometime with avocado. This would replace a meal. Also love Quest Bars...sometimes have 1-2 a week. I can cut these things out if they are having a large impact on my diet. Also usually have an apple a day, typically around 1 or 2 pm.
Coach Ryan - I can tell that you are definitely of the mindset that only certain foods will help you and many foods will harm you. This is exactly what I would expect to hear from someone who is following the advice of a trainer like yours. Your trainer is harming you, and it's going to catch up with you in the future. I want to be completely honest with you; whether you work with me or not, please stop your current nutrition approach and transition into a healthier approach! I don't want to see you go through what you're currently going through any longer.
Nutrition makes the difference between results and excellent results. You are not getting the most out of your gym time if you are not eating right, period. I, along with other clients view their coaching as an investment that they can learn from and use for years to come. It helps you learn important beneficial nutrition concepts and helps you understand how to eat with reason. I like to think of it as a nutritional experience that provides you with tools for life, rather than a one time use plan. I will help you learn and use concepts that you will use for the rest of your life. As long as you stay active, you'll use the concepts behind this plan in your life.
Nutrition makes a WORLD of difference that can only be understood and appreciated once you have learned how to eat properly and put food to work for your particular goals.
Right now, you are not doing this, and it needs to change!!!!