I’m back with part two & this time we’re talking nutrition – so let’s jump right in!
Eating For Your Body Type
Your body type in an indicator not only of how your body looks, but how it responds to food intake, hormones, and some characteristics of your sympathetic nervous system. Without getting into too much detail (check out this link for more details), I would classify myself as a MESOMORPH – medium frame, athletic build, predisposition to lean muscle mass, moderate tolerance to carbohydrates. As such, I respond to a mixed diet with lots of protein.
40% Carbohydrate – 30% Fat – 30% Protein
How do you eat that?
During the 10 weeks, I was eating around 1800+ calories a day with 142g being protein. While following macros leaves some room to eat what you want, there is a fair bit of planning that goes into making sure you’re hitting your macronutrient numbers. For example, if I did not start my day with a protein-filled breakfast, by the time the end of the day came, I could be 60g behind my goal.
On top of having protein prepped (shredded chicken breakfast, sausage, turkey burgers), I would also have vegetables ready to throw together for a salad or dinner bowl.
Carbohydrate Timing/Cycling
As a mesomorph I have a moderate tolerance to carbohydrates. My body responds best when I consume them around exercise. I did my best to consume my complex carbohydrates after a workout OR I would use them as a fuel for an upcoming workout. The rest of my meals were low-carb dense with more protein, fruits & vegetables.
All my of steady state cardio was fasted. This might not be for everyone and there is some mixed literature, but my body responded well and I was able to keep up my training while fasted.
Alcohol
I (for the most part) did not. Besides a pre-planned drink or two I did not drink. I could not spare the calories or carbs (look up the nutrient information of alcohol!). I would rather eat 300+ calories than drink it ?. If I did have a drink, I thought about it ahead of time and adjusted my eating accordingly.
WHAT MY TYPICAL DAY LOOKED LIKE
BREAKFAST
1 Scoop Whey Protein
1 Serving Baked Oatmeal
1 Serving Icelandic Skyr
LUNCH
1 Scoop Whey Protein (post workout)
100-150g Chicken Breast
1 Cup Cherry Tomatoes
½ Cup Corn Kernel
½ Cup Black Beans
Cilantro
50g Avacado
1 Slice Rye Bread
DINNER
1-2 Stuffed Bell Pepper (Ground Turkey + Rice)
50g Avacado
SNACKS
Protein Shake
½ banana, 1 cup almond milk
1 scoop protein, tbsp. peanut butter
1 tbsp flax seed
1 Apple
I could have all these rules in place, but without the mental fortitude, sometimes it all falls apart. Luckily, having an end goal in mind helped me through that! Sometimes not drinking or not having pizza at work on pizza day can be easier than you think.
Let me know if there is anything else you would like to know about my transformation! If you are looking to do some serious work this year or in the future, please feel free to reach out with any questions or inquiries. Email [email protected]
Written by: Gabbie Lamm, Personal Trainer & Fitness Instructor
