The crazy heat wave this year has brought up the hydration issue more than ever.
I’ve been digging around at different options for awhile and here is my review.
1.) Most of what I have found at the store is 100% awesome marketing and not worth the price (In my opinion).
2.) Most lack the sodium and chloride needed for optimal performance in the Texas heat and many others are just hyped up koolaid.
I left off photos and links to avoid issues so if you want a product you can search online 🙂
5 star review 🙂
⭐️ ⭐️ ⭐️ ⭐️ ⭐️
The tub is much cheaper per serving than LMNT and there are no food colorings, artificial flavors, and no sucralose/aspartame.
The Redmonds salt they use is also loaded with minerals.
The ingredients were clearly well researched and developed.
⭐️ ⭐️ ⭐️
Obviously I love this product (we created it)! BUT it is not designed solely for electrolyte replenishment.
There is 500mg of pink Himalayan salt, coconut water powder, and magnesium but in this weather I would add an additional 1/4 – 1/2 tsp of salt to 1 scoop of this product.
Personally, I add 1/2- 1 scoop of re-lyte to KTX Immune and it is a great combo 🙂
⭐️ ⭐️ ⭐️ ⭐️
High quality and dosed properly but super high $$$ per serving.
-No aspartame/sucralose so that is awesome.
Great marketing. Not that great for elite hydration. Super overpriced.
This is a step up from the original Gatorade and Poweraid days so I will give this along with most of the other shelved products at the grocery stores 2 stars for the effort.
Huge step in the right direction for Gatorade. Easy to find and the kids might actually drink it.
The most expensive per serving on this list and only the clear one is free from food coloring.
If the cost was lower I would give the CLEAR version 3 stars…
The Texas heat is here so I want to cut right to the numbers I personally stick to and hope they help you during the hottest parts of the year (now until October essentially).
*** With the 16 points being made I will say if you are not an athlete focused on maximum performance you will likely not need the carbohydrates added to your fluid during the 1-hour group class especially if your goal is to lose bodyfat- you will release plenty of stored glycogen for your workout assuming you are eating a balanced diet throughout the day BUT YOU SHOULD STILL HAVE THE WATER.
****If you complete multiple workout sessions in one day then the added carbohydrates could be a great option. ***
1.) With temperatures above 80 degrees in the open-door gym (KTX) I estimate my fluid loss around 1 liter per hour while coaching and exercising or anything that has me moving around.
2.) #1 has me drinking 4 cups (32 ounces) of water PER HOUR to maintain adequate water levels.
3.) #2 would be near impossible without a water bottle (or 32oz mason jar with a lid 😊 )
4.) Drinking too much water without proper electrolyte and mineral balance can be just as dangerous as not drinking enough water (details below).
5.) To combat #4 becoming an issue I typically add 100mg – 200mg per cup (8oz)
-or- more simply put…
¼ tsp salt per 32oz water in the fall/winter
½ tsp salt per 32 oz during the hot spring/summer/early fall
6.) If you work outside or in a hot warehouse, I recommend the same guidelines.
7.) If you show up to the gym dehydrated in 90+ degree weather and try to do 60 minutes of warm up + workout you are putting yourself at risk but you certainly are not going to maximize your performance output.
8.) Some athletes lose closer to 2 liters per hour… the only way to truly know is to weigh yourself (without a sweaty shirt) before and after the workout. 1 liter of water is roughly 2 pounds.
9.) Minor underhydration (as little as 2% of your total body weight) can cause a measurable decrease in performance. Obviously the greater the % the greater negative impact.
10.) Glycerol could be supplemented to help retention of consumed fluids pre workout… (like before a long workout on a hot summer day). Do more research if you plan to use glycerol… I will discuss this as well as other supplements during the final portion of performance nutrition (supplements) Part 3.
11.) DURING workout sessions (between rest sets – not all at once in the middle of a metcon) Carbohydrates should be added to the fluid at around 5-8% to maximize performance output.
12.) #11 put simply… add 50 grams of simple carbohydrate (glucose/dextrose/ sugar/honey etc.. ) to 32 ounces of water.
13.) Add #5 to #11 = #14
14.) 32 ounces of water + ¼ – ½ tsp salt + 50g simple carb = basic athlete intra workout sports drink formula.
15.) Consume around 8 ounces every 15 minutes but make sure you do not drink a bunch within 15 minutes of the highest intensity workouts.
16.) #15 boils down to if you are training multiple sessions + when those sessions are taking place + what type of session is taking place (high intensity, lifting, cardio, gymnastics, and duration).
❤️❤️❤️My favorite sources of sodium + minerals: ❤️❤️❤️
1.) Irish sea moss (loaded with electrolytes and contains 92 of the 102 minerals… say whaaat! )
2.) Celtic Sea Salt
3.) Colima Salt
4.) Redmond Salt
5.) Pink Himalayan Salt (not as much sodium chloride as the others but extra minerals – some sources are not as clean as others )
6.) Iodized salt
🚨🚨IF YOU HAVE ANY QUESTIONS about water/electrolytes/carbs PLEASE LET ME KNOW! I love to help to the best of my ability. 🚨🚨
As always, I am here to remind you this series is for athletes eating for performance goals specifically NOT muscle gain, weight loss, or health – straight up performance and focusing primarily on fitness athletes.
We kick off part 2 with MICRONUTRIENTS for performance.
Macros are all the rage these days and for good reason HOWEVER if you want to perform your best you should focus on maximizing the nutrients within those set macros (micronutrients)! This is a fine detail athletes miss the mark on because it requires education, thought, and intention. You will not perform your best by throwing your hands up and saying…” whatever bro.”
Starting off on macro-based eating you could simplify things by eating similar breakfast, lunch, and dinner, and snacks/shakes. This will allow an athlete to hit numbers consistently without much added stress. (THE BASICS).
I hope that if you are trying to maximize your performance you have mastered the basics and you find it enjoyable (not stressful) to further enhance your performance through nutrition.
The main issue with eating the same foods each day is nutrient assortment/balance. If you are lacking vitamins in your diet and eating the same foods then the probability of a deficiency is increased.
I feel it is important for athletes to realize a few things regarding micronutrients:
1️⃣ There are recommended dietary allowances (RDA) %s that you will find on nutrition labels, food apps, books, and web searches. These #s are established based on average numbers sufficient to meet the nutrient requirements of nearly all “healthy people” in particular age/gender groups.
2️⃣ The RDA and dietary reference intakes (DRIs) were primarily created to lower the risk of suffering from nutrient-deficiency disease and to lower the risk of developing chronic disease by ensuring a properly balance diet.
3️⃣ They were NOT created to help athletes perform their best at the fitness Olympics (or whatever sport you play).
This common data matters to me for a few different reasons…
1️⃣ A high performing athlete is not an “average healthy person”. There is just about nothing average or ancestrally common with completing a day of running 400-meter intervals, lifting ¼ of a car for 45 reps followed by 200 push-ups, then carrying 100 lbs around in between squat sets at 1.5x your bodyweight, before your pump sesh… 5+ days per week.
2️⃣ The amount of XY&Z nutrients in a food (or on a label) are not 100% accurate. There are too many factors involved to be that precise. The nutrients estimated in each food serving are based on averages as well.
3️⃣ Some micronutrients do not have an RDA! There are so many vitamins and minerals, and our bodies are unique, so some numbers are essentially made up when you look really look at it.
4️⃣ Deficiency is not good, “Healthy range” does not necessarily mean “optimal for performance”… and “over-abundance” above the tolerable upper intake level (UL) can also pose potential risk and create adverse effects – so be careful with supplements.
5️⃣ Athletes are often looked at as the “pinnacle of health.” I would argue most athletes are flirting with sickness just as much as the “average” human and most have strong relationships with deficiencies just as common or even worse than seen in sedentary humans. High performance requires high octane fuel. This creates deficiencies very easily when not monitored carefully.
🚨The important factors of micronutrients opens the door to me recommending what SHOULD be a common practice covered by insurance during a yearly physical exam: a blood panel THAT INCLUDES MICRONUTRIENT TESTING! Not just testing vitamin D status for example…
👨🏼💻I have my theories to why more nutrients are not commonly tested but I will save those for a conversation over some whiskey with friends from now on… I would hate to come across as a conspiracy theorist via social media😊
A micronutrient blood panel opens the door to a whole new world where you can get 3 great data points:
1️⃣ Am I deficient in any nutrients?
2️⃣ Am I getting to much of any certain nutrients?
3️⃣ Am I on par with other elite athlete’s numbers (the common denominator of the elite could help you figure out “optimal” for your sport/size/age)?
Although panels can get very pricey, I believe they are a smart investment for beginners AND elites because a nutrient deficiency can cause havoc in health and performance. Most of the time these imbalances are cheap and simple fixes that will improve the way you feel and perform. It is hard for me to put a price tag on quality of life… if I can spend an extra $$$ amount that I can afford per month on specific foods and supplements to feel better and help prevent disease/medication + boost my performance then… (why the heck not)?
🐒 Basic = get introductory level panel + fix deficiencies through diet and supplements.
🧑🏼🔬Advanced = get full spectrum panel+ fix deficiencies+ research optimal performance #s and strive for those.
😮 According to According the CDC and the U.S. Department of Agriculture (USDA):
-9 out of 10 Americans are deficient in potassium
-7 out of 10 are deficient in calcium
-8 out of 10 are deficient in vitamin E
-50 percent of Americans are deficient in vitamin A, vitamin C, and magnesium
-More 50 percent of the general population is vitamin D deficient, regardless of age
-90 percent of Americans of color are vitamin D deficient
-Approximately 70 percent of elderly Americans are vitamin D deficient
(From what I have gathered) the CDC and USDA are not studying high end performance athletes… so you can gather the average numbers above (plus many more with a simple search) and notice it is probably a good idea to balance out your meals and get on some high-quality vitamins. 🥑🥩🌱💊
The funding for kinetic research and sports nutrition (outside of the CDC and USDA) has increased over the last few decades so I will sprinkle in what common denominators are popping up regarding athletes and nutrition deficiencies in this series. ✅
With the blood panel I discussed before and a coach or proper research on your overall nutrition plan you can narrow down those deficiencies and make substitutions to your diet that will fill in the gaps, or supplement when necessary.
Vitamin deficiencies contributing to chronic disease (which we will dive into further in nutrition for health/longevity) is not often talked about, but I am going to cover vitamins importance for performance and save that discussion for another post.
How do vitamins effect performance? 🤸♀️🏋🏻♀️🥇
1️⃣ Vitamins are substances needed by cells to encourage specific cellular chemical reactions.
2️⃣ Vitamins are involved in energy reactions that enable cells to derive energy from carbs, fats, and proteins (your macros). In other words, if you want to utilize the food you eat properly you need to have proper vitamin balance.
3️⃣ Athletes burn more energy than non-athletes = they typically need more vitamins.
4️⃣ Vitamins work synergistically to enhance other vitamins and nutrients. If one Is off balance, many will also suffer.
5️⃣ B12,b6,& folate specifically help with the formation of red blood cells= essential for oxygen delivery to working muscles.
6️⃣ B2, B6, & niacin -> aerobic metabolism (krebs cycle) = primary means for obtaining energy from fuel.
7️⃣ B1, b6,b12 = neurotransmitters for stimulating and relaxing muscles.
8️⃣ Vit A = healthy surface cells, eye health, immune function, and hormones.
9️⃣ Vit D= absorption of calcium and phosphorus + hormones.
🔟 Vit E = antioxidant protection of cell membranes.
1️⃣1️⃣ Vit K = formation of blood clots + bone strengthening.
Factors that increase the likelihood of nutrient imbalance: ❌❌
1️⃣ High amount of protein coming from protein powder and supplements rather than food. I aim to keep my supplemental protein at 25% of my protein totals (or less). ❌
2️⃣ Diet high in ultra-processed, processed, and pre-cooked (store bought) meals. ❌
3️⃣ Diet high in seed oils and other refined oils/fats. ❌
4️⃣ Same foods day in and day out without variety. ❌
5️⃣ Caloric restricted diets. ❌
6️⃣ Poor gut health/ microbiome diversity. ❌
7️⃣ Medications- including anti-inflammatory drugs often overly consumed by athletes. ❌
8️⃣ Artificial ingredients – sucralose, aspartame, food colorings, and many preservatives. ❌
9️⃣ Over-consumption of specific nutrients (usually from supplementation). ❌
👇👇To maximize vitamin intake from your diet try the following: ✅✅
1️⃣ Consume or supplement organ meats. It is difficult to find more nutrients than that of vital animal organs.
2️⃣ Eat a wide variety of colorful fruits and vegetables. In season, it can be difficult for athletes to consume enough total macros while consuming a lot of vegetables.
👨🏼💻Although veggies are nutrient dense, they are are filling and make it difficult for athletes to consume adequate amounts of carbohydrates which can resuklt in sub optimal energy. ✅
3️⃣ Replace ultra-processed foods with whole foods and home cook your meals when possible.
I hope you leave this with motivation to maximize the nutrient density of your diet through balance and quality food choices. This practice will generally prevent vitamin deficiencies but sometimes they still happen and that is where blood panels + supplements come into play.
Today will wrap up the basics of essential macros for performance nutrition.
Just a reminder for those who missed previous posts, this is for athletes eating for performance goals specifically NOT muscle gain, weight loss, or health – just straight up performance.
ESSENTIAL MACROS FOR PERFORMANCE: FATS 🥑🥜🥛
As previously mentioned, after total needed caloric intake has been established, carbohydrate intake is likely the limiting factor in energy for athletes.
Once carbs have been established you will ensure that adequate protein is maintained and hopefully not over-consumed.
This leaves us with the remainder of the calories coming from fats.
👻I have to say it was VERY challenging for me to keep this one simple since fats are farrrrrr from simple. But we will dive deep many moons down the road on advanced fats.
Since the high-performance diet for sport leaves a small amount of wiggle room for fat consumption compared to carbs and protein it is vital to focus on quality fat sources to ensure optimal performance can occur.
Without going crazy on which types of fats and exactly how much of each is ideal (advanced nutrition) I’ll keep it simple and say:
🚨HAVE A BALANCED FATTY ACID MEAL PLAN🚨
1️⃣ Saturated fats – (most animal products/ coconut & palm oils)
2️⃣ Monounsaturated fats – (olive oil, avocado, macadamia nuts)
3️⃣ Polyunsaturated fats- (seeds & most vegetables oils)
It would be very easy to go down rabbit holes of which ones are good/bad/ugly/ etc… at the end of the day for athletes focused on performance (basics)… keep a balanced diet of fats and you will probably be OKAY.
If you log your food and 80% of your daily fat intake is regularly from the same exact food source then maybe raise an eyebrow and get it fixed. (This would typically happen with saturated and polyunsaturated fats). I’ve never encountered an athlete consuming an over abundance of monounsaturated fats on the regular.
It is important for athletes to get the minimum necessary amount of ESSENTIAL fats for these reasons:
1.) Required for normal skin health. ✅
2.) Fat soluble vitamins (A,D,E, & K) must be delivered in a fat package. 💊+🥑+☀️ =✅
3.) Necessary for neural function and growth. 🧠
4.) Improved release of somatotropin (growth hormone). 👍
5.) Reduction of inflammation (unless there is an imbalance). ✅
Higher amounts of omega 3 fatty acids could potentially give the following performance advantages: 🔥🔥
1.) Enhancement of aerobic metabolic processes.
2.) Reduce the ability of red blood cells to congregate (decreasing the change of unwanted blood clots).
On the contrary, too much fat intake is typically associated with REDUCED ATHLETIC performance.
1️⃣ It is very easy to go overboard on fat sources when eating processed foods containing oils.
2️⃣ Excess fat calories can limit the required intake of protein and carbohydrate.
3️⃣ Athletes should note that excess amounts of fat can raise triglycerides and cholesterol levels beyond what would be considered ideal particularly when combined with HIGH AMOUNTS OF CARBOHYDRATES. 🍕🍟🍔 = 😮
^^^ This is usually NOT the case when consuming the same amount of fats on a moderate to low carb diet, which we will discuss in eating for health. High carb does not typically go well with high fat. Carbs and fats are not bros. ❌
When excess fats can help athletic performance: 🤔
1️⃣ When athletes have a hard time sustaining weight even with adequate carb and protein requirements being met (eat more fat). Many times these athletes are called “hard-gainers” or “ectomorphs.”
2️⃣ When athletes need to consume 4,000+ total calories in a day… this can be challenging off primarily carbs and protein. Usually endurance athletes.
Note – doing 4-5 cardio sessions per week does not qualify as an endurance athlete. Endurance athletes are typically 10+ sessions per week and multiple hours per session.
3.) ^ MCT oils could be a great option for “hard-gainers” or athletes who struggle to get in enough total calories because they are easy to consume and can be used strategically for performance aid.
In a nutshell 🥜, I recommend athletes eating for performance to:
1️⃣ Avoid oils, butter, cooking with added fats, and avoid processed foods with added fats when possible.
2️⃣ Get a good portion of the saturated fats from fatty fish like salmon, grass fed meats (better omega 3 balance), or other whole food sources.
3️⃣ Get the remainder of balanced fats from vegetables, nuts (brazil, pecan, walnut, & macadamia), avocados, and hummus (blended sesame seeds).
4️⃣ Avoid HIGH fat meals within 2-3 hours pre workout and 2-3 hours post workout.
This wraps up essential macronutrients for performance (the basics).
Many athletes consider protein to the most important nutrient for success. As discussed previously, I believe carbohydrates are the most important macronutrient for performance and see too many athletes consuming excess protein (beyond what is ideal) leading to limiting the intake of other essential nutrients that are critical to high level performance.
To contradict that point, I also see too many athletes consuming far less than ideal protein, which is generally worse for performance than consuming too much. 🤯
Protein is essential and the right amounts are needed for brain health, muscles, tendons, ligaments, skin, hair, nails, hormones, hemoglobin, blood, and much more so it is crucial to get the minimum requirements for performance but also keeping in mind that you will want to stay under the maximum recommended amounts to MAXIMIZE your nutrition plan.
Protein demand for performance is primarily dictated by these 3 factors
1️⃣ Muscle damage created during exercise resulting in increased protein requirements for tissue repair.
2️⃣ The amount of protein used for energy rises as muscle glycogen decreases. (Utilizing proteins for fuel is not ideal). I consider it wasteful, and your body loses excess water in this process as well. This point makes the case for pre and intra workout carbohydrates even more valuable.
3️⃣ Weight of the athlete (most of the world uses KGs… I will use LBs)
🚨🚨The amount of protein required to maintain proper nitrogen balance in performance nutrition should be between .8 and 1 gram per pound of bodyweight and fall between 15-20% of TOTAL daily calories. 🚨🚨
This number is based on the assumption that ideal carbohydrate and fat intake has been achieved. 👍
Circling back to Marisa’s ❤️ numbers.
We have her total daily carbohydrates during performance training cycles at 55-65% total daily calories.
We have her total protein at 15-20% total daily calories.
Her daily average is roughly 1,900 calories at body weight 107 lbs.
Current macro goals:
Carbs – 285 grams (60%) (minimum)
Protein – 85 grams (18%)
Fats – (% will fill in the remainder of calories- which we will discuss in our next post)
Let’s take a moment to hold up because this is going to take a bit of explaining…
Reminder: this series is about PERFORMANCE nutrition. Not gaining muscle, burning fat, building a bigger chest, or fixing your health.
I am aware that most Instagram models, bodybuilders, high school heroes who no longer exercise who know all the answers etc. will have mixed advice on macro amounts. It’s all fun and games until you’re getting smoked at the competition.
In other words… “If you’re eating like an Instagram model you’re going to get smoked at the competition.” 🐒🐒🐒
The main reason behind this is…
🔥 If you are eating more than your bodyweight in protein, I am willing to bet you are not eating enough carbohydrates and likely too much fat to perform at 100% in the sport. 🔥
More muscle does not necessarily mean more strength. I believe many fitness athletes get confused because they follow the advice of bodybuilders (who generally consume more protein than most athletes) and feel like that will help their performance. Strength and power are performance-based goals that requires adequate fuel (carbs) and should not be confused with hypertrophy and eating for aesthetics or “gaining.”
Prioritizing mirror gainz over performance gainz will come in our EATING FOR BODY COMPOSITION discussion.
Lastly, there is an idea that high amounts of protein must be consumed in a magical post workout “anabolic window.” Listen, I know it sounds cool and many people can benefit from protein shakes post workout.
I also believe athletes should consume some protein post workout but the most valuable tool post workout for performance is…. drum roll… glycogen replenishment. Which, as previously discussed will come from carbohydrates and fluids. 🧃💦
Note: I did not make the above statement to deter protein use post workout. I am encouraging athletes focused on performance to consume protein WITH carbohydrates and never alone for enhanced muscle protein synthesis and to replenish depleted glycogen stores.
📝Key notes regarding protein for performance: 📝
1.) 1 gram of protein = 4 calories which is the same as carbohydates per gram.
2.) Protein requirements for those who exercise is nearly double that of sedentary people. The general food recommendations should never be applied for performance nutrition.
3.) The liver is the central processing unit for protein synthesis. If you have elevated liver enzymes on a blood panel, you could research ways to cleanse and improve those numbers to help utilize proteins and for general overall well-being.
4.) Vegan athletes should consider supplementing the essential amino acid L-Leucine as well as many other nutrients we will discuss in the future.
5.) Whey protein and essential amino acid supplements appear to be the highest bioavailable protein sources.
6.) If you would like modern research regarding protein check out the research from Brad Schoenfeld, PhD and “protein expert” Stuart Phillips, PhD and his team at McMaster University.
7.) Consumption of whole eggs promotes greater stimulation of post-exercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. (https://pubmed.ncbi.nlm.nih.gov/28978542/)
Day 1️⃣ (4-5 minute read)
This is the basic series of eating for performance. I believe it is intermediate level knowledge to have a general grasp on basic performance nutrition.
Elite/professional level nutrition requires regular lab testing, upper-level knowledge of sport science, and most of these athletes have nutrition coaches and chefs preparing the foods, plus a lab formulating customized vitamins💊 based on their needs.
I just want to be clear on the differences and clear gap of basics➡️elite.
🚨Note: If your goal is weight loss, muscle gain, or health/wellness I do not recommend following a performance-based plan as you will likely never reach your goals.
I also truly believe if you have metabolic issues or disease a performance-based nutrition plan could be dangerous, and you should always consult a functional medicine doctor accompanied by a Registered Dietitian focusing on integrative nutrition. I am neither of those.
📝Final note: Every sport has unique nutrition requirements. This is going to cover the basics of “CrossFit” as a sport or “Functional Fitness.” We can assume that performance nutrition needs in this area will need to cover all bases. ✅
Strength, power, endurance, short, medium, long, gymnastics, weightlifting, etc. The energy needs of each of these demands differs greatly so there is no one size fits all model when combining all of these elements.
I prioritize performance nutrition requirements in this order:
1️⃣ Essential macros (carbs, protein, fats)
2️⃣ Essential micronutrients (electrolytes, vitamins, minerals) & fluids
3️⃣ Supplements & other factors
We kick this thing off with ESSENTIAL MACROS FOR PERFORMANCE which will be divided into 3 posts.
1️⃣ Carbohydrates 🍎🍚🍯🧃🍭
2️⃣ Protein 🥩🍗🍖
3️⃣ Fats 🥑🥜
ESSENTIAL MACROS FOR PERFORMANCE: CARBOHYDRATES
Carbohydrate demand for performance is primarily dictated by these 3 factors
1️⃣ Duration of exercise (sprint/short/medium/long/ ultra)
2️⃣ Type of exercise being performed (rowing/weightlifting/ gymnastics/ bodybuilding/ etc.)
3️⃣ Weight of the athlete (most of the world uses KGs… I will use LBs)
For carbohydrate basics I recommend going off a weekly average. This will simplify daily needs.
To understand what your weekly average is you will want to wear a device such as the Whoop, Fit-Bit, Apple watch, Garmin etc. that tracks daily expenditure and provides an easy to access “WEEKLY TOTAL.”
Alternatively, you could make an educated guess or “wing it…” and that’s not ideal but a good starting point would be to add 400-600 calories per 60 minutes of exercise. You would have to monitor how you feel during exercise and how the scale moves and make changes from there.
Note: a 60-minute class is not 60 minutes of exercise❌. Monitor the duration of the actual activity. ✅
I will use Marisa ❤️ as an example:
Marisa weighs 107 lbs with a base metabolic rate (BMR) of 1,262
Calories burned (week 2/1 – 2/7)
Tuesday – 1,883
Total = 13,280 weekly calories -or- 1,897 calories per day
🚨🚨🚨I typically recommend 55-65% of total calories from carbohydrate while eating for performance. 😮😮😮
If this number scares you please keep in mind the type of exercises that are involved in fitness and their main energy supply. 🤯🤯
Taking 60% of Marisa’s daily average = 1,138 calories from carbohydrate.
Divide 1,138 by 4 calories per carbohydrate = 285 grams of carbs
A basic general guideline would be for Marisa to aim for a MINIMUM of 285 grams of carbohydrate per day. Some days would be over, and some would be under but over the course of a year it is unlikely she would be training overly depleted for risky periods of time (which could be damaging to her health) and obviously her fitness results.
📝Key notes regarding carbohydrates for performance: 📝
1.) Starchy and simple carbs are best for pre/during/and immediately post exercise other than those periods complex carbohydrates are best utilized.
2.) Carbohydrate depletion can lower blood sugar too much- causing mental fatigue. This can be combated with pre and intra workout carbs as well as adequate complex carbohydrate throughout the day.
3.) Carbs are clearly the limiting substrate in athletic performance.
4.) Carbs allow for muscle recovery post exercise.
5.) Carbs are an energy source that help sustain blood sugar during physical activity.
6.) Glycogen replenishment is more difficult if you are in a dehydrated state.
7.) “If you are scared of carbs you are scared of performing your best.” – My opinion.
👨🔬I do not believe there is enough data to support a low carb- performance based nutrition plan. People have been testing the waters but I have not seen a high level athlete successful on low carb.
This wraps up CARBOHYDRATES FOR PERFORMANCE. Next, we will cover BASIC PROTEIN REQUIREMENTS FOR PERFORMANCE.
The common conception that you have
to get in protein and carbs right after your workout (within 30 min – 1 hour) really only comes into play if you’re training fasted.
If you’ve gotten a solid protein and
carb meal in before your workout that “mythical magic window” actually extends to 3-4 hours post-workout, and provides additional hormonal and cellular response in many cases.
However, to throw one final curveball:
IF you plan to do an additional workout within a 6 hour window after the 1st workout…then YES, simple carbohydrates and protein will be very beneficial immediately following the 1st session. IF the answer is NO additional workout, we recommend a complex balanced meal rather than the simple carbs+ protein.
WARNING: This is the longest post I’ve ever made… it’s like a book. Hopefully it makes sense.
Kyle Flowers 2019 Advanced Game Plan
The sheet below was created on Microsoft Excel. Google sheets would work the same. I have never had my plan in writing before. This is part of my 2019 resolution to create “structure.” I have always had these nutrition & activity plans in my head and can follow them without a sheet because it is my “lifestyle” meaning it is routine. HOWEVER, when introducing something NEW… like the first month on something like the “keto protocol” for example then yes, I had to map out the nutrients and log results in an APP like My Fitness Pal. After I learn how something new feels then I know what that type of breakfast, snack, lunch, and dinner looks like. I feel like MOST people who have full time jobs not related to health and fitness and without this type of experience will do much better which a chart or written plan of action. After trying a wide spectrum of “things” like:
Adkins, Paleo, Vegan, Vegan Alkaline, water fasting, dry fasting, juice fasting, intermittent fasting, bone broth fasting, elimination diets, keto, targeted keto, cyclical keto, high carb/ high protein, low carb high fat, whole 30, grapefruit detox, gut recharges, olive oil + lemon juice cleanse, herbal cleanses, non-herbal cleanses, carb front loading, carb back loading,… ( you get the point…) after a while you start to understand food and what works for you and when but you HAVE TO ACTUALLY TRY THEM 100% and pay attention to how you feel and write notes otherwise it’s BS for someone to say they did keto but they don’t even know what it feels like to be in “ketosis” or “I did paleo” but they were eating out at restaurants… Don’t be a fraud- is my point. Give things time to work, see how you feel, learn, make changes, and then take the next step. Health is a lifestyle not a 30-day quick fix.
Not many people got healthy in a matter of weeks just like not many people got chronically sick in a matter of weeks. I mean… take a look around.
“GREAT ACCOMPLISHMENTS TAKE GREAT TIME.” – A wiseman.
I am not tech savvy… hopefully when you click this below you can see the spreadsheet… if not, let me know I can email it over.
kyle flowers 2019 gameplan kyleflowers2019gameplan
Keys to know before you pass go: (or just pass go & collect your $200)
1.) This is “advanced” I would never recommend someone new to follow anything like this plan. LIFESTYLES are complex and nobody is the same. Taking a realistic approach will lead to success, not going 150% then burning out & giving up.
2.) If stuff like this overwhelms you, slow down, breath, keep reading, ask questions, do some research, or hire a coach. Talk to your physician, if they shrug their shoulders & look at you like a sloth then make a switch. Find a dietitian or nutritionist who does not preach the old food pyramid.
3.) This is “non-stressful” to me. I would never recommend someone follow a plan that stresses them out more than it brings sense of well-being and happiness. I’ve been making small health and nutrition changes throughout the course of nearly 15 years now. It’s very rare that I stick to a “strict plan” or rid myself of things I enjoy unless the “things” I enjoy are causing me to lose track of my overall life vision. With that being said, I enjoy feeling my best significantly more than a cinnamon roll 95% of the time. But there’s always that 5% of the time. (Yes, I’m estimating that out of every 100 meals consumed (3-4 meals per day over the course of a month -or- approximately 100 meals) there are probably 5 meals where I have something like pizza, bread, cinnamon rolls etc… maybe 10 during vacation time and possibly as little as zero on a very strict month like the 21 day Pre-Thanksgiving plan.
OVERSHARE: There are zero Thanksgiving or Christmas family gatherings where I do not consume food until I’m sick…that may seem ridiculous to some experts but it is so rare and I live it to the fullest, if I did this for every birthday party that would be every other week it seems like & would certainly take its toll on me. I shared that to note that I do not turn the holiday binge into a two-month extravaganza… I get back on my 80/20 or 90/10 routine as quickly as possible. There is always a “semi-plan” in place to fall back on.
4.) This is MY plan so follow at your own risk. I’m not a doctor and I’m not recommending anyone do any of these things. I weigh 185lbs, I’m a 32-yr. old male, and my activity level each day is written for a reason. The reason: I want to eat for health and longevity but still be able to do what I enjoy (fitness). Last year (2018) I was only working out 2-3 days per week, so this looks night and day different than before…. 2009-2017 evolution of meal planning would be HILARIOUS to look at a compare (you should always adjust accordingly). If I consume as many calories as I did in 2018 while increasing my workout load, I will just break down. With that in mind, if I increase high inflammatory foods in this process, I will just feel like crap again (not worth it to me). People act like getting older just sucks and you’re supposed to hurt… NO being inflamed sucks it doesn’t matter how old you are.
5.) I do not follow this 100% of the time (probably closer to 80%). This is a GENERAL GUIDELINE to keep myself on track. After de-loads, vacations, extended holidays etc. I know no matter how far off the horse I fall I can get right back on track by reverting to this “yearly guideline.” If 6 months into the year I change my routine I will adjust the guideline. (I feel this is where most people will benefit from having a coach or training partner) unless they have the knowledge to make these types of changes on the fly.
CREATING A SHEET “The Nitty Gritty”
This section is to talk you through the sheet as you look at it… if you aren’t looking at it then it might not make sense…? If you are one of those who read everything on your cell phone (good luck).
The YELLOW is highlighting the section that is being described… if you get lost do not worry, +I live day to day lost in thought… just keep swimming you’ll find your stroke.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
Far Left: “The Day of the Week – (aka: what day it be…)”
The day of the week is the day of the week. It is what it is. I try to be as detailed as possible just in case.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
To the right of that: “Eating Window (Start- Finish)”
The eating window is the time frame in which you consume any food or drinks other than BLACK coffee, green tea, water, or some herbal teas. The first time listed is when I eat my first calorie. The final time listed is when I hit my time cap on calories consumed. After this window I will allow myself chamomile tea or other non-caffeinated herbal teas to unwind before bedtime.
Some people call this “time restricted eating” or “intermittent fasting.” I’m eating in a 7-8-hour window 4-5 days per week, fasting a minimum of 24 hours once per week, and 1 day of eating from sunrise to pass out. I change the eating window daily based on a few things:
1.) Activity level that day and the following 24 hours to follow.
2.) My body composition goals
a. If I’m training for a 5k then I’ll try to cut down to 180, it sucks running distance at 190-195!
b. If it’s beach season I want to look shredded- yeah, I’ll admit it… whatever (I’ll cut carbs for a month- not starve myself or do any kind of bodybuilding cut- just basically changing macros (fats, carbs, proteins) around slightly and the nutrient timing, plus add in the supplements I know work for me to burn fat (no, not fat burners)- it’s not rocket science and it’s not dangerous I promise. I mean always ask your doctor 😉
c. If I get suckered into signing up for a CrossFit style competition then I’ll increase the number of strength pieces in my training, interval work (intensity), and increase carb intake pre/post workout to get around 190-195. I don’t like how I feel at my ideal physical performance weight & I know it is not the healthiest regarding longevity, so I cut back to maybe 1 or 2 of the local comps per year (mainly to support local gyms and have some fun).
Written as… Week 1: Week 2: Week 3:
Every Wednesday night dinner until 24,36, or 48 hours after I will be doing a water only fast. Every 3 weeks I will start back at week 1 in a yearlong 3-week rotation with the 1st week being a 24 hour fast, 2nd week being a 36 hour fast, and 3rd week being a 44 to 48 hour fast. The eating window, physical activity, and calories for each week fluctuate based around the length of each fast.
I enjoy water fasts over 72 hours, but I was advised to stay under 48 hours based on my bodyfat and goals. -I will still do one 5 day minimum fast per year for personal enjoyment but it won’t be a monthly deal of experimenting like last year for me. I believe the daily intermittent fasting with weekly 24-48-hour fasts will accomplish the desired autophagy results.
“Autophagy”: As Yoshinori Ohsumi and others have described, autophagy is the process by which cells degrade and then recycle unneeded or dysfunctional proteins and organelles (via lysosomes). In bro-science terms I’ve read doctor’s and scientists belief that trained fasting is like “cancer insurance” and it is FREE. If all else fails, the mental aspects of fasting as worth the adventure to me.
“Feast -or- Feast at Will”: This just means I eat as much as my heart, mind, stomach desires. There are no rules on the feast, if I want pizza and ice cream I will eat both and then drink a margarita if I want… although it is a feast at will 95% of the time the foods will still be clean and all real foods cooked and prepared myself… but the crazy cheat meals do happen and I don’t stress over them one bit.. like maybe 1%. If a food causes guilt or stress, then it’s not worth eating in my opinion. If I truly believe it’s a beneficial cheat meal and enjoyable with friends & family then I’ll be thankful for it and enjoy every bite (the mind is a powerful thing: be thankful & happy for what you eat).
***I will explain why I chose each specific eating window and why they change daily when we go over each day of the week.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
The 3rd Dingy “Physical Activity”
Daily physical activity is the key factor into the nutrient timing and macros for the day. If one of the activities changes then I’ll make simple tweaks on the fly.
Example: Mondays I plan to do workout in the AM, so my nutrition plan is set around this taking place. If the high intensity training does not take place, then I’m not going to slam a high protein (30-35g) + higher glycemic carb* shakes in the morning… I would revert to a higher fat- vegetable carbs only type of early day. In my previous life, an AM session with 1 or 2 more PM sessions would shake up this entire plan. You must consider your activities when putting together your plan (or a plan for someone else).
SIDE NOTE: this is a huge issue I have with devices and APPs that track “activity level.” Some people may consider 1 hour of steady state or even “orange theory” style exercise to be high intensity -or- a high activity day when in the real world some athletes are getting 10x that amount of power output in 10-15 minutes of strenuous exercise then repeating this multiple time per day. I feel like many trainers, apps, and people in general are making huge mistakes on nutrient timing and total macros based on misperception of activity levels (this is just what I’ve noticed).
KEY WORDS IN PHYSICAL ACTIVITY
“Rest”: I’m considering yardwork, walking (even if it’s the mall), going to the park, swimming (for fun-not laps), stretching, social gatherings etc.
“CrossFit”: High intensity training/ strength, gymnastics, cardio etc.
“High Intensity”: I’m pushing myself as hard as I can…
“Cardio Intervals”: Basic cardio movements done generally ranging from :30 – 5:00 of work with built in rest… I like these sessions to be less than 30 minutes. (Usually 10-20 minutes)
“Stretch”: Not yoga… this is basic 1:00-5:00 holds just focusing on breathing and relaxing. Nothing forceful. “ROMWOD” style.
“Meditation”: This word creeps people out. But I’m not sure why some people are scared to relax, slow down, breath, and feel better? I like guided sessions on APPS like Headspace, YouTube, or more recently getting into the WIMHOF Method.
“Endurance”: Lower intensity, longer duration… but not typically what people imagine (10-mile run) … walking with weight, dragging sleds for distance, farmers carry, biking, bodyweight movements, etc.… these sessions will generally last 1-3 hours. I do not consider this “working out” like the high intensity training. This is mentally challenging and therapeutic to me. I believe the meditative style breathing mixed in with endurance work is top notch or “next level” stuff.
AND ANOTHER ONE… “F3 (FOOD by FEEL with a FOCUS”
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
F3 is how I think when it comes to food. I want to eat food to feel a certain way so that requires a certain focus to get the task done.
Food: Will be in green to remind myself to always eat greens. But really the types of food, style of “diet” for each meal or day, and other details.
Feel: Feel is what it is… how I want to feel that day plays a huge role in how I decided to eat. If I need cognitive awareness then I eat high fat, moderate protein, and almost zero carbs. If I need laser sharp focus, then I’ll stack black coffee or yerba mate with the high fat meal (or make a bulletproof style caffeine drink) to enhance the effects even greater. If I’m going to do some intense studying, meetings, or need to GET IT DONE then I’ll stack nootropics on top of the caffeine and high fat meal for example. I know throwing in a bagel or loading my coffee up with sweeteners at breakfast would destroy my entire plan within minutes. My goal is to get others aware of how foods and lifestyle choices truly effect how they feel. Even if a lot of it is mental (which it is) there’s just as much that is not mental (it is physical) and affects us emotionally as well. Don’t want to get too deep let’s move on.
Focus: Focus is the “structure” or plan in place to eat a certain way to create the desired feeling or outcome.
Example: The IDEA of a meal plan is great… to turn the IDEA into real life you have to go to the grocery store, create the proper balance of meals, have healthy snacks ready to go, and have a BACKUP PLAN in case something goes a different direction… because there is almost NEVER a perfect planned week in my life & I’m assuming for larger families that perfect plan goes a different direction the first few hours of the day for most people… have an outline, create a plan, and know what to do when the plan changes directions. This is done through training… the more you train the better you’ll be able to adapt and overcome each obstacle in life.
KEY WORDS IN F3
“Nutrient Timing”: The time of the day I decide to eat simple or complex carbs, fats, or different types of protein sources
“Macros”: Total # of fats, carbs, and protein = calories consumed in the day. I do not follow precise macros unless I’m following someone’s protocol like if I must hit 70% fat, 5% carbs, and 25% protein for the “keto protocol” then yeah, I’ll have to count macros for a few weeks to understand exactly what those numbers look like. But I feel better mentally training myself to know what kind of nutrients I need and when I need them. I also enjoy learning how to deal with certain symptoms or what I like to call MY BODY TALKING TO ME and telling me exactly what it needs… if you feel like your body doesn’t talk to you then just do some extended fasts, mess around with minerals and eating one food at a time to break fasts, and you’ll figure out rather quickly how much your body talks to you. I’m not crazy YOU are crazy.
“Micros”: I’m referring to ALL nutrients inside and out. Vitamins, minerals, enzymes, bacteria, fiber, fatty acids, amino acids, and whatever else is out there… you could have ALL your macros dialed in but with just a few micro deficiencies it may feel impossible to lose fat or gain muscle. I understand the value of macros for most people… but it will never stop being ridiculous to me how overvalued total fats, carbs, and protein are compared to the QUALITY of each fat, carb, and protein plus what each food offers in terms of the micros. It is mind blowing how far lost we are in this aspect. This should be a focus from Elementary, to Jr. High, to High School and beyond we should be taught basic nutrition, farming or gardening, and health. But whatever.
“Higher Glycemic Carb”: I’m referring to any carbohydrates other than vegetables essentially… even if they aren’t technically classified as “high glycemic” I don’t really care… I’m referring to all fruits, pastas, rice, starches, yada yada even if they aren’t all high GI… maybe I should change the wording to NON-VEGGIE CARBS… but it’s my chart so the “experts” can get over it.
“Alkaline Vegan”: This is a very strict list. You can look up Dr. Sebi’s list. I like to play around with alkaline vegan recipes and see how I feel… to many people this list seems nuts… when I eat from this list, I feel great… that’s all.
“Smoothies”: This is not a smoothie king banana & protein shake. I stuff as many nutrients in a blender as humanly possible and aim to get a full day’s worth of nutrients in one super smoothie. Note: not a full day’s worth of macros… a full day of nutrients.
“Salads”: Same concept as smoothie. It is not iceburg lettuce with some tomatoes and cucumber smothered in ranch dressing… this is a dark leafy green chard, kale, dandelion base with significant amounts of healthy fats from extra virgin olive oil (EVOO), hemp seeds, lemon or lime, a high quality balsamic vinegar, fruits, nuts, seeds, and literally every left over fruit or vegetable left in the fridge from the previous week. Anything goes.
“Communicate”: This is important. If people in the house or at work do not understand that I’m fasting -or- feasting or whatever it may be it can lead to some awkward moments. Like hey let’s meet for coffee instead of food because I don’t want to feel like a weirdo, and I don’t want you to feel awkward either. Things like this shouldn’t feel weird but sometimes it happens and that is usually because lack of communication (from what I’ve noticed).
“Post workout shake”: The shake consumed within 1.5 hours post workout.
“High Protein”: I consider over 35 grams in one sitting the high end of protein for myself. This is based off NITROGEN BALANCE. 43 grams of protein is the suggested limit a 200 lb. male should consume in one meal based on protein synthesis and the bodies’ ability to convert ammonia to urea.
I weigh 185 so my goal is 100-120 grams of protein per day. Many gym rats and athletes would think this is ridiculous. Others on steroids or young athletes with surging levels of hormones have a false perspective of how real nutrition works, because their bodies are in a different stage of life than the majority.
Example: A 19-year-old male weighing 200 lbs. at 10% bodyfat should not eat the same amount of protein as a 200 lb. male at 10% bodyfat who is 35 years old who should certainly not eat the exact same as a 200lb male with 25% bodyfat who is 30 years old. This is speaking in generalizations: perhaps the 35-year-old is taking testosterone replacement therapy and has the same hormone levels as the 19-year-old… (testosterone is a steroid- whether the low T clinic wants to say that out loud or not.
Everyone has their own personal goals. Two of mine are to live long and feel great the entire time I live. Eating my bodyweight to 2x my bodyweight in protein is not going to help me achieve those goals.
“Water Fast” If I am dizzy, weak, or light headed I’ll add minerals to my water. This has always worked for me. (Usually ¼- ½ tsp of high-quality mineral salt)
If I have knots in my stomach, I will drink organic black coffee or green tea with additional mineral salt.
Nothing else is allowed.
Day by Day Breakdown
Sunday – Saturday
Here is a breakdown of each day of the week. The who, what, when, where, and why.
Noon- 8:00PM (8-hour window): I’m currently 32 years old and find an 8-hour eating window to be ideal for my hormones and activity level. I plan to drop to a 6-hour eating window around 40-45 years old and I see value in smaller windows for longevity.
I do not typically work out on Sundays. I stay active with life. If I do too much sitting on a Sunday, then I feel it is harder to get going on Mondays, so I like to move and “be out and about.” I believe too many think of rest as sitting on a couch.
Food: Micronutrients (alkaline/vegan) dense day. On Sundays I typically like to break my fast around noon with a massive smoothie or salad that has as many nutrients as possible. I do not care if the meal has 500 or 2,000 calories, the carbs/fats/proteins mean nothing to me. I want vitamins, minerals, enzymes, bacteria, and fiber.
I’ve made the mistakes before… eating a breakfast loaded with carbs before church then I feel brain fog, no awareness, and want to go to sleep during the service… or eat & feel like crap so I skip planned morning activities to be lazy. If I skip the morning breakfast (fast) and either drink black coffee (plain) or tea then I feel great until 11 or noon. It’s important that the first meal I eat is nutrient dense and typically grain free or else I’ll be glued on the couch or just feeling like I’m not excited to be doing XY or Z (whatever is planned for the day). It is amazing how food can alter my mindset. Maybe it is all “mental” or maybe people just don’t understand why they feel a certain way. Whether it is mental or not: I know how food and drink choices make me food.
Sunday’s calories are generally very low compared to my other days. Reason 1: I eat a surplus on Saturdays. Reason 2: I do not generally do high intensity workouts on Sunday (if I do then I eat a little more). Reason 3: I spend a lot of money on nutrient dense food for Sunday & they make me feel great even with low total calories… this leads me into feeling great on Monday rather than how I used to live my life going into Monday feeling horrible & “grinding” until Tuesday.
AM: CrossFit -or- “high intensity training”
The primary fuel source for anaerobic exercise is glycogen, which is manufactured from glucose. When exercising in your anaerobic zone, your body is unable to break down fatty acids fast enough to fuel your workout. Instead, it uses muscle glycogen and ATP stores as the primary fuel source.
The above is why I supplement 5g creatine monohydrate before my high intensity training sessions. Many dietitians, athletes, coaches (many folks) have a strange idea of creatine: I have a few thoughts….
1.) Creatine works. For athletes and for non-athletes (just for health).
2.) Creatine is cheap.
3.) Creatine is backed by science (for those who need it).
Pre/Post workout nutrition: Pre-workout I just take a shot or four of espresso with 5g creatine monohydrate. If I want to cut some bodyfat then I’ll spend the extra on L-Carnitine, Green tea extract, and Beta-Alanine to stack together with the creatine… but I’m on a budget right meow.
Fasted workouts* let me clear the air here… many very high-level coaches & athletes believe not eating pre-workout is a fasted workout. Okay, if I eat dinner at 8PM & workout the next morning that is not a fasted workout. My body (if properly fueled the day prior) has the vitamins, minerals, glycogen, water, etc. (everything is needs) to do one session of training at 100% effort…. THIS IS NOT FASTED EXERCISE.
1 Daily training session:
If this is the only high intensity session of the day, then I will not have carbs pre or post workout! I would rather replenish glycogen over an extended period without spiking blood glucose! I feel this is best for inflammation, mental clarity, and health/longevity.
If I were still completing 2+ high intensity sessions 5-6 days per week then this scenario would be different- there is where eating for performance and eating for health go their separate ways.
EATING FOR HEALTH IS NOT THE SAME AS EATING FOR PERFORMANCE. They can share similarities, but they are not the same. Many athletes fail to see this big picture when preaching to their non pro athlete friends with completely different lifestyles.
PM: Cardio Intervals + Stretch / Meditation/ or WIMHOF
I like this in the late afternoon to unwind from the day & to better assimilate my dinner. If I skip all activity then I will do some pull-ups, push-ups, or air squats before dinner (not a lot) just get some blood flowing to improve glycemic variability.
Post workout shake: high-protein+ moderate carb+ zero-fat). I am seeking a positive hormonal response from the aminos and carbs post workout to replenish for another PM workout. If there is nothing planned for the PM, then I will skip out on the carbs immediately post workout and save them for more complex varieties at lunch.
After the post workout shake, I will eat a balanced high fat, moderate protein, and low carb (HFLC) meals for the remainder of the day. I do this 100% by feel. I have weighed and measured foods, counted macros, taken blood glucose tests, ketone tests, and I know what my body needs.
I believe all these tools are useful in training for optimal health: blood monitors, food apps, devices like the WHOOP, heart rate monitors, sleep monitors, etc. When these devices are used properly for training & your results are well documented you can learn what you need to learn BY PUTTING IN THE TIME AND EFFORT (WORKING) and then move on without them! The stress is then reduced, you have learned how you feel and respond to certain foods and different styles of training, and you are ready for the next step at this point!
My mindset or FOCUS needs to be: Energized for morning workout and then focused on work for remainder of the “busy day.” Mondays are busy for me. We have our coaches meeting, we talk about the week, and new “things” always pop up. If I have a big nasty cheat meal on a Monday morning (which is 0% of the time) then I will feel like a slug with brain fog and nothing will get done… then I’ll have an awful Tuesday & the domino effect is full throttle. Mondays must be in the zone!
3,000 – 3,500
I usually have 2 vegetable-based meals ranging from 750-1,000 calories then 2 fatty snacks (like 2 shots of olive oil, a fat bomb, or a bunch of nuts) in addition to the post workout shake.
AM: CrossFit “high intensity”
PM: Endurance (Physical & Mental)
High-fat-low-carb (HFLC)* with a boat load of vegetables until post PM workout
Post workout dinner: “carb backload”
I enjoy having energy from 5:00AM until 6:00PM. A high carb meal anytime between morning and the PM workout will throw me off my “high horse.” – This is undesired effect.
I structured high intensity AM w/ low intensity PM workouts to allow myself the low carb day and still complete both tasks.
3,500 – 4,000
*The high fat will usually come from 2-4 tablespoons of high-quality extra virgin olive oil (EVOO), unrefined coconut oil, nuts (not cashew or peanut- real nuts), avocado, and hemp seeds.
*The low carb does not mean I’m tracking the carbs, or doing “keto” or really anything other than I’m not eating grains, beans, potatoes, etc. … if the morning workout was brutal then I may have a big fruit bowl in addition to this meal or maybe a smoothie (not a smoothie king- a big super smoothie loaded with “stuff”) and although this is not “low carb” once the fruit is added I’m not really concerned.
Wednesdays are unique because I fast from closing until either 24,36, or roughly 48 hours give or take a few hours on each one depending how I feel. I never torture myself so if I am a few hours off one week then whatever… sometimes I’ll go a few or more hours extra if I feel fine. It’s just a guideline.
Week 1: Noon- 6:00 or 7:00PM
Week 2: Noon-8:00PM
Week 3: 11:00AM -8:00 or 9:00PM
Week 1 is a shorter eating window because the fast only goes for 24 hours.
Week 3 builds up to 10 hours of eating if I feel like I need it… I like to overeat these days (still quality foods- not just a ton of junk- there might be a cheat meal in here but its not just a massive cheat day other than the number of macros consumed. But if all else fails like on vacation and holidays and I eat thousands of calories worth of monkey bread and however many drinks I know my gut will feel fine again after another week on cleanliness+ a solid fast).
AM: Stretch / Meditation/ or WIMHOF
PM: 4:30 CrossFit “High Intensity”
Keto-style noon until 3:00PM then “targeted” 50-75 grams carbs w/ creatine & minerals + caffeine for “pre-workout” surge. I’ve worked out plenty of times without caffeine… ideal or not there are some things in life I enjoy and one of them is a quad espresso followed by some intense exercise… so I’ll keep that until my body tells me to do otherwise.
POST WORKOUT: I will skip the post workout shake or food for a good 1.5- 2 hours in the late afternoons -or- evenings… then “FEAST” for dinner leading into each 24,36, or 48 hr. water only fasts.
I eat a massive surplus leading into fasting days: there are people who advise against this… they probably don’t do the high intensity fitness. I tried this in 2018 and while only working out 2-3x per week it was still very difficult to go hard. Heavy lifting and light cardio feel great if I have my minerals in check. Intervals or workouts relying on glycogen as the primary fuel source (FORGET. ABOUT. IT).
Week 1: 3,500-4,000
(pre- 24 hr.)
Week 2: 4,000-4,500
Week 3: (AMAP) = as much as possible
(pre-48 hr.) this is before a 48 hour fast… I would love to go longer but It’s against the rules. Either way, I make sure I’m stuffed going into the fast. I’ve tried getting into ketosis before longer fasts, huge carb meals before fasts, bone broth only, yada yada… I feel best when I just eat a lot of food before. But after you adapt to 72, 96, or 5 day fasts the 24-48-hour ones are a breeze so the only big contributing factor to how much I eat before the fasts is how much ACTIVITY I plan to do during the 24-48 hours.
Week 1: 1 Hr. Feast 7:00PM – 8:00PM
1 hour is a short eating window… but it is basically perfect after 24 hours. I have all my free time during the day to plan out my feast & the food is always 10,000x better than any time I’ve had that food in the passed so it creates “legit” relationships with healthy foods that I may have not really enjoyed before. This is huge for people who do not like a variety of vegetables, herbs, and spices.
The only problem is how many people who do not like a variety of foods are open and willing to do 24+ hours of fasting? I’m not sure- does that answer the question?
Week 2: 36 Hr. Fast (eat Fri 7AM)
36 Hour fasts might be my “sweet-spot” with exercise involved. 72+ hours messes with my training quite a bit, I could not find a rhythm practicing the longer stuff in 2018. 48 hours is doable with great planning and workout selection. 36 hours makes it so that Thursdays are not about food for me at all (opens lots of valuable time) keeps me focused, I never feel starving, I can workout with good intensity, and I get to eat Friday morning. This also makes Friday feel amazing when I eat a healthy meal to break the fast & coffee with fats hits twice as hard—I love every bit of that.
Week 3: 48 Hr. Fast (eat Fri 7PM)
I have nothing to say about this…
AM: Rest (I hang out with my daughter – we stay active & have fun).
PM: 4:30 Endurance (Physical & Mental)
We generally do high rep body weight movements mixed with cardio (military style training with a crossfit twist- these are my favorite workouts, I like to zone everything out and enter the “nothing box”).
Water only (celtic sea, pink himalayan, or Real Salt may be added for minerals) if I feel hungry or light headed/ dizzy then 1/4-1/2 tsp will be added to each water. On 24+ hour fasts I always use mineral salts before workouts. If I am not working out, I try to go DRY fast (no water) and avoid putting anything else in my body as well as skipping showers for the day & deodorant. Don’t freak out, unless my friends are horrible and just don’t tell me, I feel like I smell just fine… I used to be a germaphobe who would take 3-4 showers every day (not joking) & this feels much better than those days so I think I’m doing alright for many reasons.
Fasted military style endurance workouts will work on physical and mental capacity without wrecking my soul with high intensity training during a fasted state. I can get deep in the zone- I feel like I get extra endorphins released when I hit my “prime” heartrate (145-155) for an extended period in a fasted state. This is the only time I like to work out without caffeine. So many experts are pro-caffeine while fasting – I think its night and day different (based on how I feel) & prefer going the longer ones with water only.
Week 1: (FEAST) Eat until I feel great. I like this to be CLEAN food not a big cheat meal. I save the cheat meal feast for Saturdays. Fridays are always busy for me & I have to be ready for the AM training session so the massive cheat meal & waking up with bags under my eyes just doesn’t do it for me on Thursday nights.
Week 2: ZERO (Fasting)
Makes nighttime very simple. Catch up on some reading & plan Friday morning’s meal to “break-fast”
Week 3: ZERO (Fasting)
Week 1: Noon – 8:00PM
Week 2: (Break 36 Hr Fast) 7:00AM-3:00PM
Week 3: (Break 48 Hr Fast)(7:00PM FEAST)
Week 1: AM CrossFit “High Intensity”
Week 2: PM CrossFit “High Intensity”
I save this high intensity session for the PM because the 36 hr. fast lands me eating in the AM so I can fuel up all day and have a much better workout.
Week 3: Stretch / Meditation/ or WIMHOF
I skip the high intensity session this week because I’m 36+ hours fasted and it’s a perfect time to de-load and heal mentally and physically. I used to only make time for this on vacations… then I realized how amazing life felt when I did it regularly. Just make time to breath and think ALONE in a peaceful place.
Week 1: Post workout shake: high-protein- high-carb-zero-fat seeking a positive “hormonal response” then balanced high fat low carb (HFLC) micro focused meals remainder of the day.
Week 2: Eat balanced meals until workout then FEAST post workout.
Week 3: Water only until FEAST.
Week 1: 3,000-3,500
Week 2: 3,500-4,000
Week 3: (FEAST)
ALL-DAY-FEAST AT WILL
There will be plenty of cheat meals or whatever in here. People will make comments like “I thought you were healthy.” & act like you are an alien who never eats anything “bad” … or make you feel like a hypocrite for saying foods are poison and then there you are eating the “poison”… it’s okay… I just don’t hang out with these kind of people and they are probably glad they don’t have to hangout with me either so it’s a win for both parties.
Even #’d Weeks: Endurance + CrossFit
Odd #’d Weeks: Endurance + Rest
Eat and drink anything my heart desires. #nostress
There are a few personal rules though:
1.) I do not eat trans-fat. Ever- unless it is unknowing.
2.) Only 1 meal of the day will have wheat MAXIMUM. This included whole grain or whatever…. Any kind of wheat will have 1 meal cap. Back to back meals with wheat takes things to a whole different level. I’ve made the mistake 7,357 times and I’m certain it will happen again one day but man… it makes a huge difference. Don’t worry, if you are in denial about this I was once in those same shoes.
3.) Only 1 meal of the day can have a good amount of highly processed sugars (like 20+ grams) and I’ll make sure I get some blood pumping before this is consumed with some pushups, squats, or whatever it takes. I’m not just sitting on the couch for 6 hours then slamming ice cream…
These personal rules are more for personal sanity…. I’m willing to enjoy and live life to the fullest when it comes to food (I’m not orthorexic) or whatever but there is a line between over indulgence & ruining how I feel for a week. If I am stressed about eating something, then it’s not worth eating. If I am going to enjoy it then I make sure it is awesome and I love it.
EX: if someone offers me a store-bought cookie that’s a week old then its not worth it to me. If someone offers me a pazookie from BJs with ice cream on top then I’ll go into a food coma & suffer the morning allergies every now and then to remind me that YES that tasted amazing but NO it is not worth feeling like this day in and day out over -or- having to live off medications when I’m older.
Also, there are plenty of homemade recipes that I can make just as tasty as these “cheats” without 1/10th of the damage… I call these “damage control” treats & I enjoy them periodically throughout the week in such small “snack” amounts that they are not really a cheat meal.
What are calories?
After Action Report
I hope you enjoyed this game-plan. I think most people can take the first step of just creating a spreadsheet and MAKING IT AS SIMPLE AS POSSIBLE. Like buying a Christmas tree for the first time, then adding a few decorations every year until the tree is full… then taking things off the tree to replace them with things that excite you more until you have your perfect tree. That may sound cheesy (its all good) but in my opinion big lifestyle changes must start basic and evolve over time. After you take 1,000 baby steps you will look back to the starting point , relax, & say…
“WOW, I HAVE COME A LOOOOONG WAY.”
Blood stains are red.
Viagra is blue.
Sugar is deadly.
So drink billionairebloodbuilder5000.
Cranberries (they are red and I had some in my freezer that’s why).
Beets (NITRATES: Through a chain reaction, our body changes nitrates into nitric oxide, which helps with blood flow and blood pressure).
BLEND IN SMOOTHIE WITH….
Raspberries (SALICYLATE: They discourage blood clotting and can even actively dissolve existing clots).
Strawberries (Can boost red blood cells & increase antioxidant capacity in the blood).
Pomegranate (It has the ability to lower blood pressure, improve cholesterol, decrease plaque in your arteries, and reduce your risk of heart disease).
Cayenne Pepper (opens up blood vessels and helps increase blood flow).
#Cloves 1/4 TSP( Improve white blood cell count to boost immune system & can also help stabilize blood sugar levels).
Black Pepper 1/8 TSP (increases absorption of nutrients-“bioavailability” some experts say).
#CEYLON cinnamon 1/4 TSP (blood sugar support (the superior choice of cinnamons)
#MACA (10 grams)- maca is the bees knees, that’s why- just google it.
Onions are great for the blood- I used 2 grams of #QUERCETIN so the entire delicacy was not onionized.
Specialty Add In:
#irishseamoss – minerals. Oxygen.
Pour over some almond creamer for cosmetics.
MORE MORE MORE
FASTER FASTER FASTER
Narcos on Netflix: Why couldn’t they realize enough was more than enough ?
Back in Jr. High I had the 28.8 dial up with AOL and Napster. At this time, I would start a song download in the AM and when I got home from school sometimes (if I was lucky) the song would be fully downloaded.
56 dial up came out soon after… I could then start the download, go eat dinner with the family, and before I went to bed I could enjoy the song while sending instant messages on “AIM.” There was basically no need to call anyone at this point- I could “talk” to 10 people at the same time. This is one of the leading reasons I’m still working on “phone communication” to this day. I grew up avoiding them.
Things progressed in this fashion until now… where you can stream anything basically on the spot and even talk to people on video “FaceTime” or whatever… we can even have annoying streamed meetings on google hangouts blah blah… I get that this has changed the shape of all communication.
What is the end goal here?
What more do we “NEED” or want?
Looking at the big picture from a health standpoint I wish and pray we would consider taking a step back from MORE MORE MORE and focus on CLEANER, SAFER, SMARTER technology.
The 5G coming soon (or now)… more cell phone towers, more blue tooth, higher EMF in newer vehicles, more pixels on our TVs and screens is all fancy and attractive I GET IT.
BUT EACH STEP FORWARD HERE IS A STEP BACK FOR OUR HEALTH. This is not pseudoscience. This is reality.
We are so impatient and full of desires that we are going to find ourselves in a SERIOUS EMF health crisis in the future. This is not a conspiracy theory… when we open our eyes it’s an obvious growing issue. My “guess” based on what I’ve read is another 15-20 years until it’s blatantly obvious and once my child has had a child (and I’m papa Kyle) i’m assuming I’ll be 50-60 years old THEN THE “SCIENCE” will be clear enough that “OH WOW, ALL THIS EMF STUFF REALLY ISNT HEALTHY” and we will THEN be figuring out ways to improve the SAFETY of these awesome technologies rather than taking the more obvious approach and accepting what we currently have IS GOOD ENOUGH & fixing the issues NOW in 2019 rather than 2050 or whenever the “science” proves without a doubt that this needs to be done.
Many will still automatically see this as “conspiracy theory” or pseudoscience… but whatever. It’s mind blowing how many will not believe something until “science” or “clinical studies” have proved it to be fact rather than examining the however many billion people on earth and all the different cultures or “zones.” It’s not rocket science- look at each culture, their lifestyle habits, and their health issues/lifespan/quality of life then find the most common denominators… then you can see real life mixed with some modern science.
I’m not happy about 5G. I’ll never use Bluetooth in my car, I’ll always be “plugged in” to the auxiliary cord, and Ethernet cords to my computer rather than WiFi, and I’m finding other practical ways to improve my EMF exposure in a realistic and low stress fashion. (One step at a time). I’m not “freakin out man.” Just doing the best I can & hoping our government will help out with these issues. The communications companies will not stop because they have to compete with each other $$$ neither will tech companies because they are in the same boat. If I was getting paid to make something faster or “better” then sure I would do my job but if the job included following laws in place that assist in public health then that would be GREAT.
It’s on our leaders to put laws in place that protect us and we are behind the curve. BIG TIME. It’s in us to do our homework, share with others, and voice our opinions so that these safety standards INCREASE (we are way outdated).
WiFi should not be in schools- especially pre K and elementary …. Ethernet only. That’s at least a small scale step in the right direction. Israel 🇮🇱 made the move. Let’s go U.S.
Kids- especially babies should have limited time on cell phones & iPads etc connected to WiFi or Bluetooth. There is enough “science” out there to prove this. Their skulls bone density is not as “thick” and their brains are still developing at such a fast rate it’s not a good thing. But whatever right? It’s not THAT bad all the kids are playing with them…
Phone should be on airplane mode if you have in your pocket or next to your bed. Not “do not disturb” the actual airplane mode.
Phone and laptop should not be held on your lap. Unless you like decreased testosterone and EMF to your reproductive organs… in that case then sit on the couch, watch tv, and play on the computer…. might as well have your phone right next to you… I call this the triple threat. It’s the modern day sex, drugs , and rock & roll.