Nutrition

Along with this new program i am starting i will also be trying to eat healthier foods.

This is what my Nutrition will look like:

Workout-Days                Non-Workout Days
3100 Calories                                            2900 Calories
180g Protein                                             140g Protein
260g Carbs                                                220g Carbs
120g Fat                                                    100g Fat

Also each day i will try to drink my bodyweight in ounces of water.

These are some key Terms
Macronutrients: Fats, carbohydrates, and protein. Fats and carbs can primarily be considered as fuel sources, while protein is responsible for building muscle strength.
Micronutrients: Vitamins and minerals. These co-factors help your body utilize nutrients from foods, whether for fuel or muscle growth.
Amino Acids: The building blocks of protein. Essential aminos (EAAs) are the amino acids your body can't make on its own; you need to get them from foods and supplements. Extra amino acids are needed to maximize your training.

Protein
Protein is critical for both building strength and as an energy source. In my nurtition program i will try to shoot for at least 1g of protein per pound of body weight if not 1.25g of protien per pound of body weight.
Any axcess protein you take in (thats not going to synthesize in your muscles) will be used for energy. Complete proteins, like animal proteins, provide all the essential amino acids your body needs.

Lean Animal Protein Sources

• Beef
• Chicken
• Fish
• Eggs
• Dairy

Protien supplements are an excellent alternative to whole-food protein sources. Not only do whey and casein provide complete amino acid profiles, but ther're both extremely biovailable. Because whey is a fast-digesting protein source, there are specific times it should be used over whole foods.

I use Whey Protein

• With Breakfast - 20g
• Post Workout - 20g

I also eat protein bars after i run or swim.

Carbohydrates

Low-glycemic (slow-digesting): These carbohydrate sources enter your blood system slowly, causing less of an insulin spike. Low-glycemic carbs are ideal throughout the day, and include fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, and sweet potatoes.
High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quicker, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fast-digesting carbs include white bread, white potatoes, sugars, candy, gummy bears, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting.

When you are not actively training, you want a carbohydrate that is not only going to provide you a slow and long lasting energy source, but isnt going to spike insulin, either. Any time you spike insulin, you increase you chance of storing body fat (except after a workout).

1. First thing when you wake up: You've been fasting all night long. Glycogen (the storage form of carbohydrates in your liver) decreases overnight, and your body begins consuming muscle tissue for fuel. Drink a whey protein shake and fast-carb food for breakfast to stop muscle breakdown and encourage protein synthesis.

2. Right after you work out: You deplete glycogen levels while you train, so you need to restore glycogen levels with fast-digesting carbs. Spiking your insulin at this key time won't cause fat storage, but will enhance muscle growth.


 Fats
Fats are also known as lipids. Fats provide energy for the body, but they also offer myriad health benefits. The essential Omega-3 fats, for example, can support heart health, joint recovery, and can even aid fat loss.
Saturated fats, which normally get a bad rap, also provide a benefit. Research shows that athletes who consume a higher intake of saturated fats, as well as monounsaturated fats (nuts, avocados, olive oil), actually have higher testosterone levels. Fat intake is critical to keep testosterone levels high. For a male, that's important when you're trying to increase strength.




Good Meats To Eat

• Chicken breast
• Chicken Thighs
• Turkey Breast
• Lean Ground Turkey
• Lean Ground Beef
• Tri-Tip Steak
• Flank Steak
• Pork Tenderloin
• Bison
• Salmon
• Tuna
• Trout
• Tilapia
• Shrimp
• Crab
• Lean Deli Turkey Breast
• Lean Deli Ham
• Lean Deli Roast Beef

Dairy Products

• Cottage Cheese
• Greek Yogurt
• Low-Fat Reduced Fat Cheeses
• Plain Low Fat Yogurt
• Milk

Whole Grain Food

• Oatmeal
• Whole Wheat Bread
• Whole Wheat Crackers
• Brown Rice
• Whole Grain Cold Cereal
• Whole Wheat Waffle
• Ezkiel Bread
• Rye Bread
• Sourdough Bread
• Whole Wheat English Muffin
• Whole Wheat Pita Bread
• Whole Wheat Bagel
• Whole Wheat Tortilla
• Whole Wheat Past
• Quinoa
• Sweet potato or yam

Vegetables

• Broccoli
• Asparagus
• green beans
• cauliflower
• bell peppers
• Brussels Sprouts
• Mixed Vegetables
• Succhini or other Squash
• Eggplant
• Peas

Fruits

• Cantaloupe
• Pineapple
• Apples
• Orange
• Peach
• Banana
• Pear
• Strawberries
• Blueberries
• Respbarries
• Blackberries
• Cherries
• Grapes