You have a diet but no matter what you can not seem to stomach or handle eating the same foods every single day! I understand that, but as your trainer you need to know that we do indeed want our bodies to reach a new homeostasis point so that we can speed up our metabolism. The easiest way to do this is by eating the same micro-macro nutrients needed on a daily basis based on your goal. I know that you are probably thinking about how you don’t have time to eat, or that you can’t think of any foods for those time periods so we will get to that later.
This guide is to outline your schedule on a daily and weekly basis to identify potential diet problems or plan out your eating periods etc.
Lets start with the basics.
We know that we need to eat 6 meals per day right? YES!!!
Standard meal template; (non-workout day)
1. Breakfast
2. Snack
3. Lunch
4.Snack
5. Dinner
6. Snack
or for some days it may look like this; (workout day, workout after lunch)
1.Breakfast
2. Snack
3. Lunch
4. Pre workout
5. Post Workout
6. Dinner
Other days; (workout day, workout in morning)
1. Pre workout
2. Post workout
3.Breakfast
4. Lunch
5.Snack
6. Dinner
The entire point of this is to show you that the nutrition set-up is going to be different each day based on what kind of day it is.. the biggest factors to consider are the work out days vs the non work out days and the days when your working out before lunch or after lunch. After identifying each day Monday-Sunday you will see exactly when your workouts will get done (so your more likely to make time for them) and you will also see when you will be eating what.
CONGRATULATIONS YOU ARE SERIOUSLY 50% MORE PREPARED TO
HIT YOUR GOAL JUST BY DOING THE ABOVE.
Now for the other 50%…
Always consider where you will be for the week. In other words if from 7am to 12pm you will be working from your desk then this is going to help you identify what kinds of food are acceptable for different days. We know that you will probably be working with clients between those hours so you need to make sure the food you have is easy to eat, not messy, and can be potentially snacked on in between discussion. You must also identify if the area your in has a fridge or not (mini/full size) then this will simply help you figure out what kinds of food will be brought for those time periods.
Another day you are working from home from 8-2 so you know you can make your own breakfast, make your lunch and eat it at home but make sure to pack car friendly foods and snacks or know where you will be to eat a healthy meal when on the road. Always think ahead, 90% of all “bad choices” with nutrition are made when your body has hit rock bottom with its hunger mechanism.
I know this sounds like a lot of work but to be honest if you get in to a habit of analyzing your schedule on saturday;
A) PICK YOUR WORK OUT DAYS WITH AND WITH OUT YOUR TRAINER
B) IDENTIFY WHERE YOU ARE AT WHAT HOURS OF THE DAY
After you do this then you can easily create a diet with the templates provided above based on what kind of day and when you work out.
Lastly you must consider creating some pre-made foods that are what I like to call “scoop and serve” foods. Here is an OLD video I made showing some examples of these scoop and serve meals.
1. egg breakfast
2. mixed vegetables
3. tuna mix
4.chicken
5. quinoa
If you need some help creating a nutrition program/work-out program click below to schedule your complimentary 1 – on – 1 personal training session.