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Nuts and Bolts Nutrition Rich McKeating
3 players, 3 meal plans
Todays goal <ul><li>Cover individual protein needs ( bodyweight in KG X 2) </li></ul><ul><ul><li>Leaner </li></ul></ul><ul...
Case study 1 <ul><li>Jordan Cox </li></ul><ul><li>Goal- size </li></ul><ul><ul><li>High calorific foods </li></ul></ul><ul...
Mass gain Non training day protein (244g Protein) <ul><li>Breakfast </li></ul><ul><ul><li>100g Porridge with berries, 2 ha...
Case study 2 <ul><li>Rhys Lovegrove </li></ul><ul><li>Goal- maintenance </li></ul><ul><ul><li>Eat sufficient protein </li>...
Maintenance Non training day protein (194g Protein) <ul><li>Lebanese Breakfast </li></ul><ul><ul><li>80g Haloumi cheese = ...
Case study 3 <ul><li>Jake Webster </li></ul><ul><li>Goal- pre season lean out </li></ul><ul><ul><li>Carb timing </li></ul>...
Get Lean Non training day protein (219g Protein) <ul><li>Breakfast </li></ul><ul><ul><li>3 scrambled eggs =22g </li></ul><...
Protein meals and snack ideas <ul><li>Meals = 30-45g </li></ul><ul><li>3 egg omelette with mozzarella cheese </li></ul><ul...
Adjusting food on training days <ul><li>Add more carbohydrates post wkt meal ( palm sized amount) </li></ul><ul><li>Add po...
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Nuts and bolts 2

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Transcript of "Nuts and bolts 2"

  1. 1. Nuts and Bolts Nutrition Rich McKeating
  2. 2. 3 players, 3 meal plans
  3. 3. Todays goal <ul><li>Cover individual protein needs ( bodyweight in KG X 2) </li></ul><ul><ul><li>Leaner </li></ul></ul><ul><ul><li>Right amount of muscle ( or more ) </li></ul></ul><ul><ul><li>Important to balance with alkalising foods </li></ul></ul><ul><li>Calorie fine tuning </li></ul><ul><li>Eat according to goal </li></ul><ul><ul><li>Size gain </li></ul></ul><ul><ul><li>Maintenance </li></ul></ul><ul><ul><li>Lean out </li></ul></ul>
  4. 4. Case study 1 <ul><li>Jordan Cox </li></ul><ul><li>Goal- size </li></ul><ul><ul><li>High calorific foods </li></ul></ul><ul><ul><li>High good carb </li></ul></ul><ul><li>Protein needs </li></ul><ul><ul><li>202g </li></ul></ul><ul><ul><ul><li>4 X 45g </li></ul></ul></ul><ul><ul><ul><li>2 X 10g </li></ul></ul></ul>
  5. 5. Mass gain Non training day protein (244g Protein) <ul><li>Breakfast </li></ul><ul><ul><li>100g Porridge with berries, 2 handfuls pecan nuts =16g </li></ul></ul><ul><ul><li>Mass shake ( 45g protein + banana + 1 tablespoon Olive oil) </li></ul></ul><ul><li>Snack 1 </li></ul><ul><ul><li>Food dr. Pitta bread =10g </li></ul></ul><ul><ul><li>2 tablespoons peanut butter = 12g </li></ul></ul><ul><ul><li>banana </li></ul></ul><ul><li>Lunch </li></ul><ul><ul><li>Tinned wild salmon =32g </li></ul></ul><ul><ul><li>1 cup lentils =20g </li></ul></ul><ul><ul><li>2 cups Mixed salad </li></ul></ul><ul><ul><li>1 tblspn macadmia nut oil </li></ul></ul><ul><li>Snack 2 </li></ul><ul><ul><li>45g protein powder </li></ul></ul><ul><ul><li>banana </li></ul></ul><ul><li>Main Meal </li></ul><ul><ul><li>200g beef Chilli (35g) </li></ul></ul><ul><ul><li>½ can Mixed beans (12g) </li></ul></ul><ul><ul><li>Tomatoes, herbs, garlic, wild Rice </li></ul></ul><ul><li>Desert </li></ul><ul><ul><li>Marzipan balls= 14g </li></ul></ul>
  6. 6. Case study 2 <ul><li>Rhys Lovegrove </li></ul><ul><li>Goal- maintenance </li></ul><ul><ul><li>Eat sufficient protein </li></ul></ul><ul><ul><li>Weigh weekly </li></ul></ul><ul><ul><ul><li>Same time/ day </li></ul></ul></ul><ul><li>Protein needs </li></ul><ul><ul><li>194g a day </li></ul></ul>
  7. 7. Maintenance Non training day protein (194g Protein) <ul><li>Lebanese Breakfast </li></ul><ul><ul><li>80g Haloumi cheese = 16g </li></ul></ul><ul><ul><li>2 fried eggs =15g </li></ul></ul><ul><ul><li>Houmous </li></ul></ul><ul><ul><li>Food dr. bread=10g </li></ul></ul><ul><li>Snack 1 </li></ul><ul><ul><li>Pear </li></ul></ul><ul><ul><li>Handful mixed nuts and raisins = 12g </li></ul></ul><ul><li>Lunch </li></ul><ul><ul><li>200g Prawn = 40g </li></ul></ul><ul><ul><li>1 small cup noodles </li></ul></ul><ul><ul><li>2 cups watercress </li></ul></ul><ul><li>Protein Mocha Frapuchino </li></ul><ul><ul><li>47g chocolate protein powder </li></ul></ul><ul><ul><li>1 cup coffee/ 1 tablespoon cocoa/ xylitol </li></ul></ul><ul><li>Main Meal </li></ul><ul><ul><li>200g Lamb skewers = 42g </li></ul></ul><ul><ul><li>250g natural yoghurt = 12g </li></ul></ul><ul><ul><li>Peppers, oinoins, tomatoes, courgette, olive oil </li></ul></ul><ul><li>Desert </li></ul><ul><ul><li>Berry sorbet </li></ul></ul>
  8. 8. Case study 3 <ul><li>Jake Webster </li></ul><ul><li>Goal- pre season lean out </li></ul><ul><ul><li>Carb timing </li></ul></ul><ul><li>Protein needs </li></ul><ul><ul><li>200g </li></ul></ul>
  9. 9. Get Lean Non training day protein (219g Protein) <ul><li>Breakfast </li></ul><ul><ul><li>3 scrambled eggs =22g </li></ul></ul><ul><ul><li>3 turkey rashers= 15g </li></ul></ul><ul><ul><li>Spinach, tomatoes </li></ul></ul><ul><li>Snack 1 </li></ul><ul><ul><li>50g Almond butter = 21g </li></ul></ul><ul><ul><li>apple </li></ul></ul><ul><li>Lunch </li></ul><ul><ul><li>Tinned Tuna =32g </li></ul></ul><ul><ul><li>200g Feta Cheese 11g </li></ul></ul><ul><li>rocket, balsalmic vinegar, olive oil, olives, lemon </li></ul><ul><li>Lean out shake </li></ul><ul><ul><li>45g protein powder </li></ul></ul><ul><ul><li>1 cup mixed berries </li></ul></ul><ul><ul><li>1 desert spoon cinnamon, 1 cup green tea </li></ul></ul><ul><li>Main Meal </li></ul><ul><ul><li>Chicken breast= 30g </li></ul></ul><ul><ul><li>1 cup lentils = 20g </li></ul></ul><ul><ul><li>Thai Green stir fry </li></ul></ul><ul><li>Desert </li></ul><ul><ul><li>250g Natural yoghurt 12g </li></ul></ul><ul><ul><li>2 handfulls almonds 12g </li></ul></ul>
  10. 10. Protein meals and snack ideas <ul><li>Meals = 30-45g </li></ul><ul><li>3 egg omelette with mozzarella cheese </li></ul><ul><li>2 smoked mackerel + mixed bean salad </li></ul><ul><li>Fry up- 2 X gluten free sausages, 2x grilled bacon, 2 scrambled eggs </li></ul><ul><li>Steak and eggs </li></ul><ul><li>Tinned tuna with red Leicester </li></ul><ul><li>Wild salmon with cottage cheese </li></ul><ul><li>Lamb skewers with natural yoghurt </li></ul><ul><li>Beef chilli </li></ul><ul><li>Turkey breast and cottage cheese </li></ul><ul><li>Prawn and lentil stir fry </li></ul><ul><li>Snacks= 10-20g </li></ul><ul><li>Yoghurt + nuts and fruit </li></ul><ul><li>Tinned mackerel in spicy tomato sauce </li></ul><ul><li>Beef jerky with apple </li></ul><ul><li>Blueberries and almonds </li></ul><ul><li>Rice cakes and peanut butter with mango </li></ul><ul><li>Protein bars ( be careful ingredients </li></ul><ul><li>Shakes </li></ul><ul><li>Maintenance= mocha </li></ul><ul><li>Size= + olive oil , banana and oats </li></ul><ul><li>Fat loss= green tea, spinach, berries, cinnamon </li></ul>
  11. 11. Adjusting food on training days <ul><li>Add more carbohydrates post wkt meal ( palm sized amount) </li></ul><ul><li>Add post wkt shake if its a tough workout </li></ul><ul><ul><li>Tougher= more carbs </li></ul></ul>
  12. 12. Questions
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