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Our Diet Model

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Our Diet Model

The Diet Model

In this article, we will show examples of how we determine your nutritional requirements as well as guidelines on what to eat on a daily basis, what to avoid, etc.

But first… There are 3 takeaways to remember

  1. To gain weight/size, you must eat a small surplus consistently.  To lose weight/size, you must eat at a small deficit consistently.  To maintain, simply match the caloric needs.
  2. Training for relative strength and eating many times throughout the day (not just once or twice) raises your metabolism in general.  This makes it easier to get and stay lean.  
  3. Eat like our ancestors.  As close to the way nature intended is how we were meant to eat.  That means more grocery shopping in the produce section and less so in the frozen food and cereal aisle.

Calculations

I will walk through our process of determining your nutritional needs using myself as an example

First, I entered my information into this Calorie Calculator, and here are the results…

Calorie Target

Based on my program, I chose the fourth option in the calculator for activity level, so about 2,800 calories per day is what I look to eat most days.  On lazy days when I do nothing, I will eat a few hundred less, and on days I do a more intense workout, I’ll eat more.  So there is some flexibility there.  Again, we do not track our food intake every day or weigh it, we simply try to follow the model.

Macros Target

We use the following percentages of caloric intake for Macros: 

30% protein, 30% fat, 40% Carbs

Here are what those calculations look like for our calorie number above:

Protein: 2800 Cal * .3 = 840 Cal / 4 Cal per gram protein = 210g Protein

Fat: 2800 Cal * .3 = 840 Cal / 9 Cal per gram fat = 93g Fat

Carb: 2800 Cal * .4 = 1120 Cal / 4 Cal gram carb = 280g Carb

Measure your Bodyweight and Performance Regularly

No matter if your goal is to lose, gain, or maintain your weight, stepping on the scale each week/month (after morning restroom but before first meal) is important to see if any adjustments are needed to the diet model.  It is the only way to see what is actually happening.  That in conjunction with strength/performance increases will determine what kind of muscle/fat mass is being gained/lost.  SMALL adjustments can then be made to the model to affect the trend week to week.  I will remind you to track the measurements relevant to you if we have not looked at it in a while.

In Tanner and my case, our current goal is to maintain our weight while improving strength and performance.  So that means little change in bodyweight week to week while facilitating strength gains and athletic performance improvement over time.

Other Thoughts

AVOID: processed/packaged foods, fried/fast food, chips/crackers/snack bars, bread, sugar, trans fat, and alcohol as much as possible for the best results.

Below are our personal DIET MODEL and GROCERY LIST to give you an example of what it looks like to hit the numbers that we calculated above.

OUR Diet Model

Based on the calculations above, this is the diet we eat each day and has allowed us to maintain our weights while making small performance improvements each week/month.

The Following is the exact model we stick to (portions are for ONE person, we make double of the portions listed since there are two of us)

Meal 1: Fruit Smoothie: 2 cups frozen mixed berries (rasperry, blackberry, blueberry), handful of spinach, 1/4 cup of uncooked oatmeal, 2 cups lactose free milk, add water to control consistency.  (Could add a scoop of vanilla protein powder here if preferred) 

Meal 2: Rice Bowl: 7 oz Steak or Salmon & 7 medium sized shrimp (both cooked in a tablespoon of olive oil and with non stick spray in the skillet) in ½ cup of white rice.  Salt/Pepper on the streak and soy sauce for seasoning

Meal 3: Rice Bowl: 1 Chicken Breast cooked in 1 tbsp olive oil.  ½ cup of white rice.  Lemmon Pepper and Salt for seasoning 

Meal 4: Salad: Spinach base, ½ (orange) bell pepper, 4 strawberries, ½ avocado, italian dressing

Snacks: ½ green apple with peanut butter, 10 carrots dipped in hummus

Supplements: 2 ISOpure protein shakes (25g protein per scoop) with lactose free milk. One post workout, and one before bed.  Much easier to digest, and you can buy that protein in bulk on amazon.  Sometimes we will take a multivitamin as well or other random supplements in the medicine cabinet.  None are world beaters by any means that we strongly recommend.

Cheats: Life inevitably is too hectic to eat only the above food, try to limit cheat meals but do not worry about slipping here and there.  Try to stay close to the model when eating out, i.e chick fil a salad, chipotle bowl, and for alcohol stick to mainly vodka sodas or “light” drinks.

Grocery List

Based on the diet model above, here is our grocery list that we shop for about every 4 days.  This is to feed both of us, so you will not need this quantity for only one person.

4 1 lb packs of top Sirloin (buy one get one free)

1 tin of Spinach (about 10 cups of spinach)

1 Pack of Chicken Breasts (4.5 lbs)

4 green apples

4 avocados

4 orange bell peppers

1 Bag of Shrimp (26-30 count) 

2.5 lb Salmon (every other grocery load)

2 bags of carrots (11 servings each)

1 box of strawberries (8 inch x 5 inch x 3 inch)

These items are bought as needed:

Oatmeal (30 servings) 

Sack of Long Grain White Rice (201 Servings for $8)

Olive Oil (133 servings)

Italian Dressing

Soy Sauce

Salt, Pepper, Lemmon Pepper

Chunky Peanut Butter (35 Servings)

Hummus (17 servings)

Frozen Berries (9 servings per container)

Substitutions

Here are alternatives that you can choose for different sources of the 3 major macronutrients.

Protein: Ground Beef/Turkey/Bison, Lamb, Fish, Lentils, Beans, Edamame, Seeds/Peas

(Vegan)- Tofu, Seitan, Tempeh

Carbs: Potatoes, Pasta (fruits and vegetables will also contribute to your carb count)

Fats: Nuts, Plain Greek Yogurt (most of the protein sources have a good source of fat as well

Our grocery bill varies from $130-150 (that is for 2 people every 4-5 days) depending on what we are running low on or if we get non food items as well.

Measure your Bodyweight and Performance Regularly

No matter if your goal is to lose, gain, or maintain your weight, stepping on the scale each week/month (after morning restroom but before first meal) is important to see if any adjustments are needed to the diet model.  It is the only way to see what is actually happening.  That in conjunction with strength/performance increases will determine what kind of muscle/fat mass is being gained/lost.  SMALL adjustments can then be made to the model to affect the trend week to week.  I will remind you to track the measurements relevant to you if we have not looked at it in a while.

In Tanner and my case, our current goal is to maintain our weight while improving strength and performance.  So that means little change in bodyweight week to week while facilitating strength gains and athletic performance improvement over time.

And that wraps up this article on Nutrition. 

If you have ANY additional questions, do not hesitate to reach out in the app and we can go more in depth/detail for your specific situation.

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