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Dear Rock Solid Fitness
Classmates,
For those of you who have not yet met me in person, my name is
Jennifer Carolyn King aka "jck." I am a fellow RSF
comrade in Teresa Marchese's 6 a.m. class. Here is my sample
food diary. My hope is that by posting it on Rugged Elegant Living
it will inspire you to eat well, get in "the Zone,"
and meet your own Rock Solid Fitness goals.
- Jennifer
Rugged Elegant Living 'In
Balance'
I weigh 130 lbs. and, according to Terese's measurements, I have
23% body fat. My lean body mass, therefore is 100 lbs (=130 x
(1-0.23) ). Based on my activity level (which thanks to Teresa
is considered 'very high') I need a maintenance level of 0.9
grams of protein per pound of lean body mass. This results in
91 g of protein per day or 13 "blocks " of protein
per day. Tim has calculated that to be 'in-balance,' it is best
for me to eat 13 blocks of each macronutrient every day. Note:
one "block" of food is equal to 9 grams of carbs, 7
grams of protein and 3 grams of fat.
This is how it should break-out for me:
| Meal |
Blocks |
Carbs (g) |
Protein (g) |
Fat
(g) |
| Pre-Workout
Snack |
1 |
9 |
7 |
3 |
| Breakfast |
3 |
27 |
21 |
9 |
| Mid-Morning
Snack |
1 |
9 |
7 |
3 |
| Lunch |
3 |
27 |
21 |
3 |
| Afternoon
Snack |
1 |
9 |
7 |
3 |
| Dinner |
3 |
27 |
21 |
9 |
| Evening
Snack |
1 |
9 |
7 |
3 |
| Totals |
13 |
117 |
91 |
55 |
JCK's Vitamins/Supplements
5 capsules - Pharmaceutical Grade Omega 3 Fish Oil (best price
in San Francisco: Trader Joes/Costco)
1 capsule - Vitamin C
1 capsule - Multivitamin
1 capsule - High Potency B '100'
1 capsule - Vitamin C
1 capsule - Potassium (99 mg.)
1 capsule - Blue Green Algae (500 mg.)
2 capsules - Calcium Citrate (400 mg.) with breakfast
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JCK's
Food Diary
Fall 2002
Rock Solid Fitness class is back-in-action! I loved the break,
especially the extra sleep. But everyone in my household benefits
when I'm working out in the a.m., so I'm glad to be a part of
this fall program. Thank you, Teresa!
Day One
I thought I had it going today. Until I counted up all the carbs,
protein and fat I ate at lunch - after I ate it.
Lesson #1: Figure out the balance
of carbs, protein and fat in a meal before indulging. Here's
what I actually ate, and what I should have prepared.
>
today's full diary entry
Day
Two
Good thing the Halloween candy is almost gone. It sure is easier
to follow a plan when you don't have temptations at your fingertips.
Lesson #2: Go through your
frig and kitchen cupboards to remove all temptations that will
zap your energy rather than give it to you. Replace with fruits,
vegetables, cheese, nuts, yogurt, and Zone and/or Balance bars.
>
today's full diary entry
Day
Three
Today I was more of a Zone case than in ZonePerfect balance.
It's tough when you only get 4-5 hours of sleep. It's especially
tough being a Type A personality who has a hard time giving herself
permission to take a nap.
Lesson #3: Give yourself permission
to take a nap if you're tired. Find a quiet place to close your
eyes for fifteen minutes before choosing caffeine as your energy
boost. I know a guy that gets in his car every day for a twenty-minute
cat nap. Today, instead of fighting it, I did what my friend
does, and as a result, I made it all the way to 10 o'clock!
>
today's full diary entry
Day
Four
I can't believe I used to eat one helping that today represents
three.
Lesson #4: I'm learning that
it's easy to come up with enough carbs for a meal. However, getting
the right balance of protein and fat is tough. This is definitely
a mental adjustment that requires discipline.
>
today's full diary entry
Day
Five
As a master at spontaneity, I'm surprised to say that I'm looking
forward to following "A Week in the Zone" starting
Monday - by the book. Give it to me straight up so I don't have
to think about it from one meal to the next.
Lesson #5: It takes a lot of
brain power to make sure you're eating balanced meals. I can't
wait for this to become second nature.
>
today's full diary entry
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