My Current 2012 Food Plan

I have been getting numerous emails lately about what my current diet consists of since i have a full time job now. Also since i no longer do nutrient timing but eating a balanced diet throughout the day i have been getting a lot of questions what balanced meals are for me. well first off you know that i base 60-70% of my lifestyle primal so i do implement a lot of the primal strategies into my life. I want you all to realize though that while this food plan may work perfect for me, it might not be perfect for you because remember my full time job is a desk job as a graphic designer so i do not eat as many carbs as someone say that works in an active job. so below are pictures of each meal starting with the very first thing i eat when i wake up and ending with the last thing i put in my body each day. i will also explain the importance of each meal (note that not all these are meals like the pre workout and post workout ect.

(4:45am)- Pre Workout: 120 grams of frozen banana topped with salt and cinnamon, and 2 glasses of water.

110 Calories (0 grams protein, 30 grams carbs, 0 grams fat)

- This small meal is designed for a fast pre workout that supplies my body with fast acting carbs to raise sugar and insulin levels back to normal after fasting throughout the night. the salt is included because an equal balance of sodium and potassium is needed to provide for proper muscle contractions and better nutrient absorption from the pump effect throughout the workout, also the equal balance helps to delay the effects of lactic acid so you will be able to last longer in each move, the cinnamon is added because for one it gives the banana an amazing flavor! but also the cinnamon is used for it's thermogenic benefits and keeping insulin under control. the two glasses of water hydrate me from loosing water throughout the night. *notice the unique thing here- there is no protein source that i take in before a workout. here is the reason why. the body will use tons of extra energy to digest protein and it takes protein the longest to digest so if i would add protein to this quick meal 15 min before my workout. my body would be working on digesting the added protein from this meal instead of focusing all energy reserves on the workout. that is exactly what you don't want happening during a workout. thats why a banana is perfect fuel for a pre workout. the banana is digested quickly because it is a simple carb and all energy is ready to be used within 15 min of eating it. thats what i call a perfect pre workout! also along with the protein note. my body has tons of protein stored up from the day before to rebuild during the workout so thats another reason why adding extra is just a useless idea unless you have an hour to digest it.

(5:00am)- Workout

(6:15am)- Post Workout: 24 Grams Whey Protein, 1/2 scoop Results and Recovery Formula.

200 Calories (24 grams protein, 20 grams carbs, 1.5 grams fat)

- This post workout has one simple task and thats to replenish my body from the workout i just put it through. you will notice tho that i don't take in a crazy amount of carbs (like recommended by fitness enthusiast) and thats because i know my body and since i have that banana pre workout it's more beneficial for me at that time to take in more protein and just enough carbs for nutrient transport plus i still have breakfast to take care of any extra replenishment needed.

(7:00am)- Breakfast: 1/2 Cup oatmeal, 1 scoop whey (24 grams), cinnamon, 1 cup mixed berries, 10 raw almonds, 1 whole egg, 1/2 cup egg whites, spinach, bell pepper, avocado, salsa, coffee.

550 Calories (50 grams protein, 50 grams carbs, 20 grams fat)

(12:30pm)- Lunch: 1 chicken breast, 3 cups mixed veggies, avocado, salsa, mustard, 175 grams sweet potato, cinnamon, cayenne pepper, 1 whole egg, 1/3 cup cottage cheese or greek yogurt.

530 Calories (50 grams protein, 50 grams carbs, 12 grams fat)

(5:30pm)- Dinner: either- 2 chicken breasts/ fish/ or steak, 3 cups mixed veggies, avocado, salsa, and quinoa (on a strength day).
530 Calories (60 grams protein, 50 grams carbs, 12 grams fat)

8:00pm)- Daily Shakeology: 1 scoop chocolate shakeology, 1 scoop whey protein, cinnamon, 1 tbsp natural Peanut butter, 1 whole Raw egg, and frozen fruit (could be frozen peach slices, berries of some type, or other fruit, about a handful of fruit total), 2-3 tbsps greek yogurt, water and ice.
500 calories (60 grams protein, 35 grams carbs, 14 grams fat)- this last meal supplies me with everything i need to recover while i sleep and rebuild healthy muscle, and fuel it for the next mornings workout.

(10:00pm)- In bed for the night

i hope this clears up a lot of the questions i have been getting about how i have changed my diet. also remember if you guys have any questions at all just let me know i would be happy to answer them for you!