Becoming Nutrient Dense

Step 1: Food Quantity

Alright guys, so over the next three months I’m going to give you simple yet affect habits that if
instilled, will catapult your nutrient fitness to the next level. This month, we’re talking food quantity or more commonly known as, calorie counting.

First off, calorie counting is immensely inaccurate. Both food labels and cardio equipment readouts can be as much as 25% off! Furthermore, calorie counting has no regard for your own internal signals (i.e. hunger). If you eat off caloric value, you may end up over or under eating which will result in more harm than good. So don’t worry yourselves with all that fancy “Meal Math”.

When it comes to weighing, measuring, or counting out all your food, try this simple strategy I like to call…”Handy Estimation”. This strategy will help you not only control your food intake, but it will help you arrange your macronutrients as well. I’ve also included some general guidelines between genders; however I’m a strong believer in listening to your body. So if you’re hungry…EAT!

Your PALM determines your PROTEIN portions.
Your FIST determines your VEGGIE portions.
Your CUPPED HAND determines your CARB portions.
Your THUMB determines your FAT portions.

2 palms of protein dense foods with each meal;
2 fists of vegetables with each meal;
2 cupped hands of carb dense foods with most meals;
2 entire thumbs of fat dense foods with most meals.

1 palm of protein dense foods with each meal;
1 fist of vegetables with each meal;
1 cupped hand of carb dense foods with most meals;
1 entire thumb of fat dense foods with most meals.

Build upon this habit throughout September and we’ll see you in October for Step 2: Food Quality.
We would really like to encourage you guys to give us feedback on what works for you in terms of nutrition as well. This month we would like to know:
1) Do you use caffeine/coffee before a workout and what effect if any do you notice on training performance?
2) How do you feel about cheat meals? Do you use them?
3) What do you have for breakfast and do you feel like it sets you up for the day/for training?


Coach Justin

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