Posts Tagged ‘Fish Oil’
Primal Eating, How I Start My Day, and Heavy Pressing
This is NOT the breakfast of champions!
Mom always said that breakfast is the most important meal of the day. Not only is she right but it is my favorite meal of the day. Usually I wake up every morning and my body is screaming for food. After being in a fasted state for 8-10 hours, I wake up ready to chew my arm off!
Some folks are really breakfast people and can’t handle a ton right when they get up in the morning. NOT ME!
Before making the move to a more primal eating pattern I used to have some egg whites and oatmeal with cinnamon and raisins. I probably had this breakfast consistently for the last 6-7 years so it was time for a change!
What DOES my primal breakfast look like you ask? Here is what I had this morning.
3 whole eggs + 3 whites
5 oz of deer sausage
1 banana
5-6 strawberries
3 fish oil caps
Adding in the whole eggs have been awesome. It’s providing me with tons of good fat which is keeping me full and full of energy.
In the winter I hunt! Before I get hate mail about how it’s cruelty to animals and immoral, I eat everything I kill. I don’t just go shoot animals for the hell of it! Deer is a great source of protein, about 23g to a 3oz serving. It doesn’t have a ton of fat but they way it is made into sausage includes adding in some good fats to hold everything together.
I love fruit in the morning and the extra fish oil makes up for some of the lack of fat in the deer sausage.
This tasty breakfast had me fueled and ready to go for this morning’s training session.
Get some!
Get Strong(er) Wk 2 – Day 1
1 – Hang Clean + Press 4×4,4,3,3
2a – BB Row 3×6
2b – Flat DB Press 3×10,9,8
3a – Mixed Grip Chins 3xsubmax
3b – Pushups 3xsubmax
Conditioning – 5rds for time
1 – Sandbag Thruster 5
2 – Sprawls 10
3 – Thick Rope Slams 20
4 – Box Jump 10
5 – Sledge Swings 10 L/R
The Greatest Training Program in the World doesn’t mean Jack!
The greatest training program in the world does not mean a thing if your nutrition isn’t on point. The sad reality is most people will hit their local gym this evening after work tonight and completely waste their time. It will be a waste not because of poor planning or lack of intensity. It will be because their diet before they get there and after they leave will not be on point!
Most people get up in the morning and just grab a schmuffin and a Mountain Dew from Sheetz and don’t eat anything until about 1pm which probably is some kind of fast food option or vending machine delicacy.
They hit the gym on an empty stomach, work their tails off, go home and either eat everything in sight because they’re starving or grab something quick on the ride home.
Whether you’re trying to build muscle or burn fat, your diet, nutrition, meal planning, whatever you what to call it has to be be top notch. Nutrition is probably 90% of the muscle building/fat loss equation, if not more.
Below are a few tips to help you tighten up your nutrition.
1. Eat More Fat!
That’s right, I said it! If you’re trying to add muscle and or lose fat, you have to get enough dietary fat. Dietary fat is calorie dense and helps with muscle building as well as fat burning. Fish oil, macadamian nut oil, and olive oil are excellent sources. Add at least a tablespoon daily. Fish oil is a must. Everyone should get 6-12 grams of fish oil per day.
2. Eat More Whole Foods
Try to get the majority of your calories from whole, natural, and unprocessed foods. Fruits, veggies, nuts, seeds, and lean cuts of meat pack a heck of punch. They’ll give you the proper amounts of fat, protein, and carbs needed to add slabs of lean muscle while helping you burn the fat.
3. Hydrate
If you’re not getting a gallon of water a day start doing so ASAP. Proper hydration ensures all your body’s proccesses function properly. It also is a huge aid in recovery. If you aren’t recovering properly, not only will your training suffer, your metabolism could as well. Stay away from sodas and juices. Not only do they provide you with empty calories, many sodas and juices have chemicals in them that leech valuable nutrients from your body causing you to become dehydrated.
4. Breakfast is the most important meal of the day!
I’ve said it before and I’ll say it again. If you’re not eating breakfast every morning you should be. After a good night’s sleep your body is in a fasted state and is screaming for nourishment. It revs up your metabolism and prepares you for the day. Oh here is a plus, it should be your 2nd largest meal of the day next to your post workout meal.
5. …ZZZZZZZZZZZZZZZZZ
Proper rest is critical. At least 6 hours a night is ideal. If you can get more do so. Sleep aids in recovery. In fact, growth hormone release is highest at night, aiding in muscle building as well as fat loss. The best way to ensure you get enough rest is to give yourself a bed time!
Put these tips to good use, tighten up your diet and your results should dramatically improve.
Training and nutrition go hand in hand. Both have to be on point in order to achieve success!
17 Muscle Building Nutrition Tips
Last week I posted 17 muscle building tips. I thought I’d follow that up with 17 muscle building nutrition tips. Nutrition isn’t rocket science. I realize many people get confused with all the information and or misinformation out there today. So, I’m laying out some simple, non-misleading nutrition tips.
1. Make breakfast and your post workout mean your two largest of the day. You’ve probably read that a couple of times already!
2. Get plenty of healthy fats. Make sure 30% of your diet comes from healthy unsaturated fats.
3. Avoid foods that leave you bloated and gassy. This will likely make you not want to eat.
4. You have to eat to grow.
5. Eat higher glycemic carbs that digest quickly. You digest these carbs pretty quickly, making you ready for another muscle building meal.
6. Eat 6-7 times per day.
7. Consume high calorie shakes. Nobody can sit down and eat a solid meal 6-7 times per day. Shakes will ensure you get the neccessary calories you need to build lean muscle.
8. Consume calorie dense foods like seeds and nuts. These pack a mean nutrition punch, providing you with high quality calories, protein, and fats. They are a must if you’re looking to increase your caloric intake.
9. Get 6-12 grams of fish oil every day. Again, more healthy fats.
10. Rice, yams, quinoa, and oatmeal are your friends!
11. Get plenty of high quality protein from sources like eggs, fish, chicken, and lean red meat.
12. Plan your meals. This will also ensure you’re getting the calories you need.
13. If you’re going somewhere that’s not close to any food, carry something with you. It’s not the end of the world, but if you’re looking to up your calories, skipping meals really isn’t an option.
14. DO NOT SKIP A MEAL!
15. Eat protein with each meal. It doesn’t have to be a piece of meat or a powder. Foods like beans, almonds, soybeans, and natural peanut butter are packed with protein.
16. Make sure 90% of your calories come from whole foods.
17. Avoid junk foods. While these foods sure are tasty, they do little aid your recovery or provide you with the quality calories and nutrients you need to build some serious muscle.
Now, I am by no means a nutritionist or dietician but everyone knows the greatest training in the world doesn’t mean sh*t if it’s not backed up with solid nutrition.
I’d love to hear some of your best tips that didn’t make my list.
Drop me a comment and let’s keep this list growing.
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