Monday 12th March 2018 – Food & Nutrition

So i thought that i would begin an ad-hoc segment whereby i note down some things that i dont think are spoken about within the Martial Arts/training worlds often – whether that be good or bad. These (probably weekly) posts will be centred around things I have either struggled with, or found that there isnt alot of information on, and i will speak on my own experiences. Feel free to leave any fellow experiences and feedback, either here or tweet me at either @The5thRoundMMA or @HarryPowellMMA over on Twitter.

This post is mostly going to be how i set up my week from a nutrition perspective. I think that nutrition is really important, but is such a minefield when it comes to picking whats good for you, your sport and for your overall health the new era of fitness, whether that be Instagram celebrities pushing fad diets and supplements online, or the circus of diets from Paleo, Vegan, Caveman, Ketogenic, IIFYM (If It Fits Your Macros) etc. I listen to alot of Joe Rogan podcasts, who is an avid Ketogenic fan, but has podcasts concerning nutrition all over the place:

  • Dr Rhonda Patrick
  • Dom D’Agistino
  • Dr Andy Gaplin
  • Gary Taubes
  • Chris Kresser

So i am currently 3 weeks out from the NAGA 2018 tournament, in which i am aiming to compete in the Adult Male category of 59.9kg, therefore i had to put together a diet that was able to sustain me during my training (outside of my day job) but also allowed me to drop weight in a sustainable manner, and all being well will result in me not having to water cut at all.

The general rule of thumb that i take when it comes to my diet is the following:

  • Processed sugars are not good. There is so much research recently that shows that its not Fats/Saturated Fats that are the killers but sugars so should be reduced as much as possible.
  • Complex carbs are included, brown rices, sweet potatoes, quinoa etc.
  • Processed foods should be stayed away from unless necessary. I read a quote from SBG Ireland Head Coach John Kavanagh once: “If it had a face or if it grew then it’s pretty much okay”.
  • Try to stay away from a plethora of supplements, simply because i dont really enjoy taking them so if i can take my macro-nutrients from food then i would prefer too.
  • Eat foods that i enjoy.

As a result, below is what i eat daily in the week, and an example of what i eat on a weekend:

WEEKDAY:

Breakfast (~87 Kcals)

Snack (~190 Kcals):

  • Quest Protein Bar (usually Blueberry muffin, Oatmeal Chocolate Chip Cookie, Raspberry Cheesecake or Cookie Dough)* (Purchased in bulk from Amazon)

Lunch (~471 Kcals):

  • Mexican Chicken – This is pre-prepped on a Sunday night, you can find the recipe here.
  • 2 boiled eggs (Tesco)

Snack (~215 Kcals):

  • Grenade Protein Bar (usually Caramel Chaos, Jaffa Quake, White Chocolate Cookie)* (Purchased in bulk from Amazon)

Dinner (~327 Kcals):

Water Intake – roughly 4.4 litres.

Total: ~1290 Kcals

WEEKEND:

Breakfast (~87 Kcals)

Snack (~190 Kcals):

  • Quest Protein Bar (usually Blueberry muffin, Oatmeal Chocolate Chip Cookie, Raspberry Cheesecake or Cookie Dough)* (Purchased in bulk from Amazon)

Lunch (~346 Kcals):

  • Steak – Sirlion/Rump around ~170g
  • 2 boiled eggs (Tesco)

Snack (~215/254 Kcals):

  • Grenade Protein Bar (usually Caramel Chaos, Jaffa Quake, White Chocolate Cookie)* (Purchased in bulk from Amazon)
  • 50g of Mixed Nuts & Raisins

Dinner (~426 Kcals):

Water Intake – roughly 4 litres.

Total: ~1264/1303 Kcals

*I eat the protein bars for a couple of reasons, one because the main staple foods that i eat are lacking in a high number of carbs, so i use this as a method to bring those into my diet, equally i use these to placate my sweet tooth/as a quick energy shot before lunch and before training.

Feel free to comment, or send me any thoughts to either @The5thRoundMMA or @HarryPowellMMA over on Twitter.

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