Nutrition for January 24th, 2010

Here is a more typical day for me. I am going to post random days and you will notice some trends (Brie is one of them) and (some would say), crazy (hamburger with no bun, layered with a slice of ham, cheese and an egg - super protein, right?). My calories also fluctuate because I think it's good to have higher and lower days, it keeps your body from going into starvation mode.

Breakfast
3 scrambled eggs
3 pieces of Canadian bacon

Snack
1/2 slice of flat bread pizza (a pretty darn small piece)

Lunch
Sandwich thins
A very large portion of deli sliced pan-roasted turkey breast
About 1.5 ounces of Brie

Snack
About 2 ounces of cheddar cheese
A package of almonds (those 100 calorie packets that you can buy)

Dinner
1/2 cup of rice
6 ounces of lean beef

Total calories for the day: 1,708 Carb count: 77g Protein: 160g

Wonder what I eat?

Clients and class participants often ask me what I eat, especially when I am asking them to eat more protein (over and over again). So I have decided to occasionally (or maybe more) list what it is that I eat. So here it goes....

For Monday, January 17th, 2011

Breakfast
Sandwich thins with 2 slices of cheddar cheese

Snack
14 almonds (in snack packs) and 1 ounce of cheddar cheese

After workout
8 ounces of low fat chocolate milk

Snack
1 package almonds

Lunch
1 can of sardines in mustard sauce and 4 Milton Crispy Sea Salt crackers

Snack
1 ounce brie and 4 Milton crackers

Dinner
Small flour tortilla, 3 ounces of lean beef, 1/8 cup refried beans and 8 ounces of red wine

Total calories - 1,957
Carbs - 145g (high for me)
Protein - 115g (low for me)

I don't really care about how many grams of fat that I ingest, fat keeps you full longer, nor do I pay much attention to calorie intake. Also you'll notice that I graze all day long. There are rarely more then 3 hours between meals (or snacks). I normally would not eat crackers, sandwich thins and a tortilla all in the same day even though all of those items are fairly low in calories.

Tabata Interval

If you haven't tabata'd yet, you better!

Here's a great one:

Do each drill for 10 secs and repeat 8 times = 4 minutes.

#1 Wide squat hops with hands on head
#2 Squats (no hop)
#3 hold a deep squat

Your thighs will be on fire, I guarantee. I did it in my class tonight (and with several clients) and they totally hate me now. If your feeling brave you can follow it up with a 20 minute cycle interval workout - 20 secs hard, 10 secs recovery. I think you'll be sufficiently done. Literally.