Our Diet Model
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
- 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. Regardless, try to eat 1g of protein per pound of bodyweight.
- Try to not be hungry or full. Stop eating BEFORE you get full and don’t stay hungry for too long. This makes it easier to get and stay lean.
- 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. You should be able to grow or shoot most of your food.
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 the MOST important aspect to see if any adjustments are needed to the diet model. It is the only way to see what is actually happening. You could follow some calculated diet and not respond the same way that someone else does. The key is finding what works for YOU.
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 or slightly gain 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.
AVOID: processed/packaged foods, fried/fast food, chips/crackers/snack bars, breads, 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 these portions listed since there are two of us)
Breakfast: Oatmeal: 1/2 cup uncooked oats, frozen mixed berries (rasperry, blackberry, blueberry), pinch full of chia and pumpkin seeds, 1/2 cups lactose free milk, 1 spoonful of Fage Greek yogurt on top
Lunch: Rice Bowl: 7 oz Sirloin Steak & 6 Med sized shrimp (both cooked in a tablespoon of olive oil and with non stick spray in the skillet), ½ cup of white rice. Salt/Pepper on the steak and sometimes soy sauce for seasoning
Dinner: Salad: Spinach base, ½ (orange) bell pepper, ½ avocado, Italian dressing, 1 chicken breast cooked in 1 tbsp olive oil
Snacks: ½ green apple with peanut butter, handful of carrots with 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 the protein we use in bulk on amazon. One of the shakes also contains 5g of creatine. 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” beers. If you feel that you overate on some days, try to under eat on others to balance out your weekly amount
Here are alternatives that you can choose for different sources of the 3 major macronutrients.
Protein: Breakfast – Egg/Egg White, bacon/ham/sausage; Lunch/Dinner – Ground Beef/Turkey/Bison, Lamb, Fish, Pork, (Vegan friendly): Lentils, Beans, Edamame, Seeds/Peas, Tofu, Seitan, Tempeh
Carbs: Sweet potatoes, pasta (fruits and vegetables will also contribute to your carb count)
Fats: Various Nuts/Seeds, Oils, cheese, and Plain Greek Yogurts (most of the protein sources plus avocados cover your fat content)
Based on the diet model above, here is our grocery list that we shop for about every 4 days. This is to feed TWO PEOPLE, so you will not need this quantity for only one person.
4 lb of top sirloin (buy one get one free)
1 tin of spinach (about 10 cups of spinach)
5 lb pack of chicken breasts
4 green apples
2 orange bell peppers
1 bag of shrimp, unpeeled, raw, medium size (48 count)
1 large bag of baby carrots
2 gallons of lactose free milk
These items are bought as needed:
Oatmeal (1 min oats are shredded finer) (30 servings)
Sack of Long Grain White Rice (201 Servings for $8)
Spices/Oils: Italian Dressing, Soy Sauce, Salt, Pepper, Lemmon Pepper, Olive Oil (133 servings)
Spreads: Chunky Peanut Butter (35 Servings), Hummus (17 servings)
Frozen Berries (9 servings per container)
Our grocery bill is usually under $100 unless we are out of EVERYTHING (that is for 2 people every 4 days or so)
…And that wraps up this article on Nutrition…
If you have ANY additional questions, feel free to reach out through the TrueCoach app and we can discuss in further detail.