Your Base Nutritional Program - Food Choices and Quantities

    Here, we begin: Follow, step-wise to establish a base eating program. Once established, follow on a daily basis, augmenting as needed for activity. However, this is your start. Check from time-to-time to be sure that you are maintaining your plan. Do this by checking your weight, assessing your performance and overall daily energy and mental clarity.

   Important Notes about this section:

• This section should be used to set up a base eating plan. Use this area and then stay in the general guide that you have established. Use the Assessment tool to guide you as to where to make adjustments.

• The quantities listed here are in general agreement among studies and professionals involved in athletic training. I've used quantities as recommended in "Food for Fitness" by Chris Carmichael. (See  Sources page)

• I've divided the quantities into easy serving/block values that have nice visual references. See the guides that accompany these areas.

     You will be planning based on activity level and weight. 

Step 1: Find out where you are

There is no way to know how well your plan is working unless you know where you are now. I recommend keeping a log based on the assessment that you will carry out periodically. Keep notes on how you feel during the week and at different parts of the day. Keep in mind that it takes about two weeks to adapt to a new scheme that your body will perceive as "normal". Importantly, we can make body measurements now and at two week intervals to have specifics. As I have mentioned elsewhere, overall body weight is a poor indicator. You will want to evaluate your bodyfat levels in conjunction with your weight. You will find a worksheet here to help you.

BodyFat Worksheet

Other online link:   HealthCentral.com

 

Step 2: Assess your Protein amounts for your Day Plan:

As discussed, your protein needs are based on weight and activity level. In general, the recommendations vary around a range of values of around  1.2-1.7 grams/kg-bodyweight/day. I've consolidated this information based on type of activity and training volume.

Note: I've adopted the "block method" of food measurement as established by Dr. Barry Sears of "Enter The Zone". (See Sources) I do this because food quantities fall naturally into block values. This makes it visually easy to evaluate portions throughout the day. You need not use the block method, however, if you choose to do so, I've provided both values.

Examples of Block Measurements

• 1 block = 1 oz cheese (size of your thumb)
• 1 block = 1 oz lean meat (typical size of a sandwich slice)
• 3 blocks = 3 oz lean meat (Size that fits in the palm of your hand)
• 1 block = 2 egg whites or 1 egg

Establish your goals and activity level:

Level 0 : Athlete Transition Period

Regular Daily Exercise to maintain basic fitness, low-medium intensity.

Level 1 :  Athlete Training Period 

8 hrs or less per week - Basic skills and Aerobic fitness.

Level 2 : Athlete Building Period

8-12 hrs per week of High intensity drills, power and speed.

Level 3 : Athlete High Competition Period

More than 12 hrs per week of Training with High Level Competition

 

   Protein Factor: Adjustments for Activity Type:

The listings given are for general all-around activity emphasizing speed and strength. Make the following adjustments if needed:

•  Strength Dominant, then - Speed - Endurance

  • Weightlifting, Power Sports, Gymnastics

    • Multiply Protein values by 1.2

  Step 2: Add Carbohydrates to your Day Plan:

     Here you will examine your plate and visually balance your meal. Be careful here to watch portion sizes as some carbohydrate sources are very dense!

Note: I've established a serving as that amount of carbohydrate food that provides 50 grams of carbohydrate. As with the protein, I've selected this based on easily identifiable quantities.

Examples of Serving Measurements

• 1 cup of complex carbohydrate (pasta, beans, rice, starchy vegetable)
• 2 cups low sugar cereal
• 2 medium non-sugary fruit (Apple, pear, orange)
• 2 cups fruit (cherries, blueberries, tropical fruits)
• 2 slices whole grain bread

Daily Carbohydrate Intake by Grams and by Serving (1 Serving = 50 grams)
Bodyweight (lbs)	Level 0	Level 1	Level 2	Level 3
110	220-275 grams 4 - 5 servings	275 - 330 grams 5 - 7 servings	330 - 385 grams 7 - 8 servings	440 - 500 grams 9 - 10 servings
120	240 -300 grams 5 - 6 servings	300 - 360 grams 6 - 7 servings	360 - 420 grams 7 - 8 servings	480 -540 grams 10 - 11 servings
135	270 - 340 grams 5 - 7 servings	340 - 400 grams 7 - 8 servings	400 - 475 grams 8 - 9 servings	540 - 610 grams 11 - 12 servings
150	300 - 375 grams 6 - 7 servings	375 - 450 grams 7 - 9 servings	450 - 525 grams 9 - 10 servings	600 - 675 grams 4 - 4.5 servings
165	330 -410 grams 7 - 8 servings	410 - 500 grams 8 - 10 servings	500 - 575 grams 10 - 11 servings	660 -740 grams 13 - 15 servings
180	360 - 450 grams 7 - 9 servings	450 - 540 grams 9 - 11 servings	540 - 630 grams 11 - 13 servings	720 - 810 grams 14 - 16 servings
195	390 - 485 grams 8 - 10 servings	490 - 585 grams 10 - 12 servings	585 - 680 grams 12 - 14 servings	780 - 875 grams 16 - 17 servings

• Add your prescribed protein portion to your plate.

• Add an equal amount, in relative size, of starchy carbohydrate. This could be in the form of fruits, starchy vegetables with sauces and gravies, etc.

• Fill the remaining part of your plate with low-starch, high fiber vegetables.

 Step 3: Add Quality Fats:

The addition of fats at each meal is of great benefit as discussed. In addition, they will aid in satiety and assist in absorbing fat-soluble vitamins and other nutrients. The ways to add fats are wide and variant.  For example:

• Sprinkle 1 oz of raw nuts, seeds or a mix on your meal.

• Make a vinaigrette of 1 Tbsp of healthy fat (canola, olive, flax, borage seed, etc.) and flavored vinegar. Add herbs and spices to taste.

• Make your protein a high quality steamed cold-water oily fish such as tuna, salmon, etc.

Note: The Quantities here will be very similar from season to season with the exception of the transition season. Shoot for about 20% of calories from fat. Measuring can get tedious, so I choose to add a serving of quality fats at each meal. AT about 9-10 grams per serving, this will work to be about:

Level 0:  50-60 grams of fat per day.

Levels 1-3: 60-80 grams of fat per day

 Watch the fat content of your food!!!

If you are chowing down on hamburger, you are already getting way too much BAD fat. Stop it and replace with quality food. Then add the right fats.

 

Step 5: Assessment

Now it is important to evaluate. You will evaluate based on measurements and general feeling over sequential 2-week periods.

If you are losing weight and Lean Body Mass -  Increase your Activity Level Factor

If you are gaining weight and Lean Body Mass -  Reduce your Activity Level Factor

If you are gaining weight with unchanging or losing Lean Body Mass -  Reduce Carbohydrates by 50 grams and Fat by 10 grams

If you are losing weight with unchanging or losing Lean Body Mass -  Increase Carbohydrates by 50 grams and Fat by 10 grams.

Re-assess after two weeks and continue to make incremental adjustments.