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#406949 - 09/09/08 11:31 PM A perfect breakfast for a 150 # hard trainer?
Shorinjiryumike Offline
Member

Registered: 02/08/06
Posts: 250
The "zone" diet
30% protein, 40% carbs and 30% fat at each meal five times a day.

That's an over simplification. The main idea behind it is to control your body at a hormonal level. I have heard and seen really good results with it. It is a little confusing at first trying to understand what a block of carb is but once you get the hang of it it is easy. Meals are constructed out of blocks of protein, carb and fat.

Example breakfast for a perfectly balanced hard training 150 pound male.

5 Block meal

Fruit Shake:

1 Cup milk
2/3 Cup frozen strawberry
1 good sized banana

4 oz of deli turkey

15 Almonds/Cashews
or 5 macadamia nuts.

This is a perfectly balanced meal. It contains 5 blocks of carb comprised of the milk( also a protein) the banana and the strawberries. It contains 5 blocks of protein from the milk and the deli meat and the fifteen nuts are the five blocks of fat.

Exactly what your body needs to run for the next 4 - 6 hours.

This individuals meals would consist of 19 blocks each of fat, carb and protein per day broken into 5 at breakfast 5 at lunch 3 at afternoon snack 4 at dinner and 2 at eve snack.

In a perfect world no bread,pasta,rice or other high glycemic foods.

Any thoughts?
_________________________
Shorinjiryumike GKD

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#406950 - 09/10/08 03:07 AM Re: A perfect breakfast for a 150 # hard trainer? [Re: Shorinjiryumike]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Its not as daft as some I have seen, and the ratio is about right.

Issues to watch for: there will always be nutritional crossover from your 'compartments'. I notice you have factored the protein in the milk, but you have not factored the protein in the mixed nuts. Also, dont get all 'phobic' about wheat and starches- whole grains have a whole host of other properties than energy that are very useful to the body, so enjoy them in line with your ratio breakdown.

of course, if you had 3 scrambled eggs on 4 bits of wholegrain toast, a latte and grabbed a banana to eat in the car on the way to work, this would also be within acceptable limits of your ratio- it just wouldnt look 'super-sporty-healthy' like a smoothy and lean meat platter does


Edited by Cord (09/10/08 03:10 AM)
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Don't let the door hit ya' where the good lord split ya'
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#406951 - 10/19/08 08:31 PM Re: A perfect breakfast for a 150 # hard trainer? [Re: Cord]
berserkerofdeath Offline
Member

Registered: 02/23/08
Posts: 25
Loc: Spokane, WA
I don't believe in doing such intense math. I also cycle my nutrients and use nutrient timing to manipulate hormones.
My breakfast is usually 2 whole eggs, 1 cup of egg whites,
and some form of whole carb. This can be Ezekiel toast, oatmeal, stir fried potatoes. Breakfast is usually within an hour of lifting ungodly poundages.
It goes like this,
1.Wake up,
2.Drink coffee or sugar free Red Bull.
3.Lift (High Intensity, Moderate Volume)
4. 20-30 minute power walk.
5. Protein and carbohydrate drink (Can be as simple as a glass of milk.)
6. About 1/2 hour after that I cook breakfast.
I eat 6 times a day.
I reduce carbs later in the day most days.
Once every week or two I double my carbs.
My last meal of the day is usually cottage cheese with flax seeds on it. The flax seeds slow the absorption of the already slower casein protein in the cottage cheese, as well as providing the omega 3's to help joints, hormone support, fat burning, etc.

Really though, my only concrete rules are:
Eat clean at least 80% of the time.
Don't stress about diet.


Edited by berserkerofdeath (10/19/08 08:35 PM)

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#406952 - 10/19/08 11:10 PM Re: A perfect breakfast for a 150 # hard trainer? [Re: berserkerofdeath]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Strange to hear such good sense come from such an awful user name.
Welcome to the forums
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#406953 - 10/20/08 06:28 AM Re: A perfect breakfast for a 150 # hard trainer? [Re: Cord]
Aesir Offline
Member

Registered: 07/17/07
Posts: 397
Loc: Croydon, UK
Im on the zone diet.

I rotate 2 breakfasts at the moment

2 egg omlette, 1oz cheese,
1 banana
9 Olives

Or
60g Oats, 240ml milk (full fat and raw), 3tsp flaked almonds & some honey
2 eggs scrambled

equates to 3 block meal.

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#406954 - 10/20/08 06:44 AM Re: A perfect breakfast for a 150 # hard trainer? [Re: Aesir]
JKogas Offline
Prolific

Registered: 01/25/03
Posts: 10818
Loc: North Carolina
Matt Hughes "Country Breakfast" anyone?

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#406955 - 10/20/08 09:37 AM Re: A perfect breakfast for a 150 # hard trainer? [Re: JKogas]
Ilove2Hit Offline
Member

Registered: 10/02/08
Posts: 264
Loc: Athens, Greece
what about the good old kellogs? ^^
_________________________
do what you say and say what you do no pain no gain

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#406956 - 10/20/08 04:05 PM Re: A perfect breakfast for a 150 # hard trainer? [Re: Ilove2Hit]
berserkerofdeath Offline
Member

Registered: 02/23/08
Posts: 25
Loc: Spokane, WA
"Critter" was taken

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#406957 - 10/22/08 10:21 AM Re: A perfect breakfast for a 150 # hard trainer? [Re: berserkerofdeath]
Ilove2Hit Offline
Member

Registered: 10/02/08
Posts: 264
Loc: Athens, Greece
lol ^^ xD
_________________________
do what you say and say what you do no pain no gain

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