Stuff I do, Stuff I eat

Today, after a brutal workout in the park with some of my clients, we were talking about diet and such. One of them asked me what if any supplements that I take, and what I ate. So, on their suggestion, I'm going to "blog" it.

Ok, so a little about me; 41 year old male, 6'1 208lbs. For the past 2 1/2 years I've hovered around 207-213. My body fat has been between 8 and 13%. My whole life (up until around age 39) I've battled my weight so to speak. Getting lean always seemed to elude me. My body fat was usually in the mid to high 20s.

I usually eat 4 to 5 large meals a day. This is pretty typical:

1) smoothie: 1 cup of greek yogurt, 1 cup frozen berries, 2 scoops of whey (gladiator). sandwhich: 2 slices of ezekiel bread, 2 tbl almond butter, handful of blueberries OR 1 cup of oatmeal, handful of blueberries, 2 tbl almond butter, 3-4 eggs

2) salad: 2-3 cups of spinach, 1 tomato 1 -2 chicken breasts (or 3-4eggs), 1 cup of beans (red, black, or lentils), 2 tbls of olive oil, lots of vinegar. OR 2-3 cups of spinach 6 oz turkey, 1 tomato, 2 tbls olive oil, vinegar, 2 slices of ezkiel bread.

3) smoothie: smoothie: 1 cup of greek yogurt, 1 cup frozen berries, 2 scoops of whey (gladiator).

4) pretty much the same as meal 2, except usually bigger portions. so, 2-3 chicken breasts, etc.

5)sometimes before bed I'll have almond butter on 2 slices of ezekiel, or a smoothie, or 1 cup of yogurt with blueberries, or vegetables with hummus...lots of hummus.

So, I eat a fair amount. Usually between 27-3500 calories. Here is what I do EVERYDAY:

-Workout. 2 days a week I do a weight lifting workout (about 30-45 min). 5 days a week I do a very high intensity anaerobic workout (see "Brining the intensity" on this blog). That usually takes me 10-15 minutes

-Supplement. Whey protein, mutivitamin, fish oil, vitmin D, baby aspirin.

-Drink 6-8 cups of coffe, 2 cups of green tea, 2-3 big glasses of water, use crushed red pepper or hot sauce on everything

- take in 30-40 grams of fiber, and at least 220 grams of protein.

Also, it's worth mentioning, that my job is extremely physical. I work in a huge gym with tons of floor space. One end of the gym to the other is about the length of a football field. 5 days a week I'm walking or sprinting back and forth, carrying weights, demonstrating exercises, holding focus mitts etc etc. I'm certain that is a major factor in my staying lean. That, and being totally awesome.

Hope this helps! Until next time.