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Nuts and bolts 2
 

Nuts and bolts 2

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    Nuts and bolts 2 Nuts and bolts 2 Presentation Transcript

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