3

votes

Bit of a food plan... give her a hack.

Answered on August 19, 2014
Created February 11, 2012 at 7:06 AM

Please hack, provide suggestions, changes etc.

Current industrial athlete training twice a day.

Schedule

AM Endurance based workout

BREAKFAST

250gm Tuna, 10gm coconut oil, 250gm broccoli pesto (broccoli pureed with spices and coconut oil)

LUNCH - Working 8-5 with no lunch only water

PM Pre workout - 1 banana and BCAA 10g

PM Strength/Work Capacity

DINNER

500g grass fed beef, 500g zucchini, 100g sweet potato

Total Macros; 1778 Cal, Protein 174g, Carb 81g, Fat 89g.

1:1 Omega 3/Omega 6 and 100% of micronutrients except for calcium, thiamine (B1) and vitamin E.

Look any good? Workouts usually running ~30-45mins AM and Strength + WOD PM (Military Athlete Style); I am aware of the negatives of running and this volume of training but it's a requirement of the type of work I do. Currently 102kg, Looking to drop ~10kg to under 95kg in around 6 weeks.

Thanks in advance.

EDIT - Supplement vitamin D, add sauerkraut with breakfast, will eat liver and fatty seafood once a week and are also comfortable with throwing in a 24-36 hour fast. Will probably skip the fish oil after a few weeks seeing that my ratio is 1:1.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on September 07, 2013
at 01:28 AM

Do supplement vitamin D and cron-o-meter shows up 1.1mg of copper which is 123% on their scale, will just play the calories by year in regards to it being enough to fuel my training.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on March 21, 2012
at 05:35 AM

Boil/Microwave broccoli, blend into puree, add coconut oil and spices. Easy

A48df263488727ddaf3956fe95601f57

(62)

on March 20, 2012
at 12:07 AM

Off topic, how do you make broccoli pesto? Do you cook the broccoli first? What spices do you use?

A4587cfef29863db612c43f89c202cc1

(2053)

on February 11, 2012
at 10:53 PM

I have never heard the term before, but I think it's cool. I was an industrial athlete until about 5 years ago. Running was an important aspect to my job, so I trained that way (sometimes my customers ran away from me and I had to go catch them to make the sale). This was more than just sprinting at times and some of my foot pursuits covered some real distance. So, I wouldn't worry about the negatives of running. If you are in law enforcement or the military or something similar, endurance training is mandatory.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on February 11, 2012
at 10:08 PM

industrial athlete is just a term some people in the field use to describe people who rely on the use of their bodies for the work.

A4587cfef29863db612c43f89c202cc1

(2053)

on February 11, 2012
at 08:27 PM

I recall the 1987 film "Robocop". In that film, I believe that Robocop was an industrial athlete. If memory serves me, he ate some sort of baby food concoction. This meal plan looks much better. Are 1778 cals per day enough for you? If so, I like it. Keep kicking ass.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on February 11, 2012
at 03:31 PM

sweet...I'm for sure trying out the broccoli pesto.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on February 11, 2012
at 12:24 PM

what the heck is an "industrial athlete"? Never heard that one before.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 11, 2012
at 07:57 AM

Looks great. I used PaleoTrack and got the same amount of copper but they indicate that this is 53%. I am not sure why they differ...

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3 Answers

1
8487a2f7fb8be0a568275667af0794c8

on February 25, 2012
at 02:03 PM

Looks like you'd be starving, I am hungry just looking at that plan.

0
C00e493393828df34be65ddc25456c7c

(610)

on February 11, 2012
at 08:45 AM

How many zucchinis add up to 500g out of interest?

0
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 11, 2012
at 07:27 AM

Great Job! Looks like you may be low in copper and Vit D as well. However living in Australia you likely get a lot of sun :-) and are likely just fine on the Vit D. Calories seem low so that might be something to watch.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on September 07, 2013
at 01:28 AM

Do supplement vitamin D and cron-o-meter shows up 1.1mg of copper which is 123% on their scale, will just play the calories by year in regards to it being enough to fuel my training.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 11, 2012
at 07:57 AM

Looks great. I used PaleoTrack and got the same amount of copper but they indicate that this is 53%. I am not sure why they differ...

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