One misconception a lot of people have when exercising is that they can eat whatever and whenever they want as they’ll just burn off the calories or that they deserve a reward for a good workout and either eat more or indulge in a few sugary treats. I too have fallen victim to this and at times convince myself that my body needs the extra calories for tomorrows ride. Before I know it, an evening cup of cereal with a splash of milk becomes a whopping 3 cups of cereal with a half pint of milk. This gradual increase occurs as the net effect on my weight is not initially apparent and I keep pushing or rather gorging ahead. Two to three weeks later, a pound or two is gained. No problem I say to myself… must be water retention. Five to six weeks later… WHAM… I’ve realized not only have I gained 5lbs, but my body fat percentage has increased by 2%!
My goal over the next 6 months is to increase my upper and lower body strength, power and add muscle. The addition of muscle will of course aid in my appearance, but more importantly, increase my metabolism and assist with the burning of fat. To add muscle, it is necessary to increase your caloric intake. However it is not necessary to increase drastically or put on a ton of weight in the process. An additional 100 calories per day is sufficient.
I like to keep things simple as I am no gourmet chef. I also like to eat so the approach I take works best for me. For one, I eat at least 6 meals and snacks a day every three hours from 7am until 10pm. I include both protein and carbohydrates sources in each meal. Each meal will consist of a quality protein source, a serving of vegetables and/or a serving of fruit. Between meals I drink water but will have a coffee or tea in the morning and sometimes in the evening. I limit my intake of processed foods; refrain from refined carbohydrates such as white breads, white pastas and white rice (or anything in the ingredients that starts with “enriched”), bakery type desserts such as cakes, cookies, donuts etc and sugary beverages other than 100% fruit or vegetable juice. Yogurt I will eat as a source of protein and calcium and the odd ice cream as a treat. Carbohydrates in the form of whole wheat / whole grain cereals and breads are consumed at breakfast to replace depleted glycogen stores and as the body will utilize these for energy throughout the day. A typical day for me would look like the following:
7:00AM Breakfast – 1 cup of plain Oatmeal; slice of 100% Whole Wheat Toast w/ tablespoon of Peanut Butter; Whey Protein Smoothie with a cup of frozen berries; coffee with a single milk and sugar. Multivitamin and Omega 3-6-9 supplements.
10:00AM Snack – 2 to 3 larges eggs scrambled or as an omelette; an ounce of cheese; ¾ cup of chopped peppers (red, orange and green) and onions; a medium apple
1:00PM Lunch – Salmon steak w/ beets; a half cup of whole long grain rice; yogurt and 100% orange juice
4:00PM Snack – Whey Protein Smoothie with a cup of frozen berries and cup of mixed veggies (not included in the smoothie unless it was a sweet vegetable such as carrot or beet)
7:00Pm Dinner – Chicken breast w/ broccoli and yogurt
10:00PM Snack – Turkey breast slices w/ cheese and an apple
NOTE: the WHEY protein at breakfast addresses my post recovery needs as I generally work out prior. Foods with a high glycemic index and low in fat aid in the rapid delivery of protein to the muscles. As my workouts occur before breakfast, I find it challenging to balance this requirement while at the same time, feeling full and satisfied until my mid morning snack.
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