“EATING TO WIN”

Daily Nutrition Planning

Step 1. Calories per day
Calories per day = [(.5) x (10 x Body Weight lbs.)] + (500 x hours of exercise per day)
For example, I weigh 185 pounds and will work out for 2 hours today. Below is the amount of
calories I need to eat.
Calories per day = (.5) x (10 x 185) + (500 x 2)
Calories per day = (.5 x 1850) + 1,000
Calories per day = 925 + 1,000
Calories per day = 1,925
If I were trying to gain 10 pounds of muscle mass I would enter 195 into the equation instead of
185. If you are having trouble figuring out how many calories you need to ingest daily, see a
coach or your math teache.
Step 2. Protein per day
Protein Calories per day = (Body Weight lbs.) x (4)
Using my example weight above:
Protein Calories per day = 185 x 4
Protein Calories per day = 740
Therefore, 740 of my 1,925 calories need to be from proteins. That means roughly 40% of your
diet should be from protein.
Step 3. Carbohydrates per day
Carbohydrate Calories per day = (Calories per day) – [(Calories per day) x (.2)] – (Protein
Calories per Day)
Carbohydrate Calories per day = (1,925) – [(1,925) x (.2)] – (740)
Carbohydrate Calories per day = 1,925 – 385 – 740
Carbohydrate Calories per day = 800
So that means that 800 of my 1,925 calories will be from carbohydrates. That leaves a remainder
of 385 calories that will be consumed naturally from fats.
Step 4. Meal Planning
Average total calories per meal = (Calories per day) ÷ (Number of Meals per day)
Average total calories per meal = 1,925 ÷ 4
Average total calories per meal = 481.25

If I were to eat 4 meals per day, I would need to consume around 482 calories in each meal.

The amount of fat you need to consume each day will take care of itself, just be sure to
make low fat or lean protein choices.

How you eat is determined by how active you will be that day. It also depends on what
type of foods and the portions.

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 Protein (Building Blocks of MUSCLE)
1st Choice 2nd Choice 3rd Choice
Roast Turkey 85% Lean Ground Beef Bacon
Baked Chicken (boneless/skinless) 85% Lean Ham Hot Dogs
Lean Roast Beef Trimmed Choice Steak Chicken (with skin)
93% Lean Ground Beef Trimmed Pork Chops Fried Chicken
Baked Fish Baked Chicken Strips Fried Fish
Lean Baked Ham Dark Meat Chicken (no skin) Whole Eggs
Tuna (in water) 2% Milk Whole Milk
Yogurt (nonfat or lowfat) Regular Yogurt Ham (on bone)
Skim Milk Peanut Butter Processed Meats (bologna or canned)
Dried Beans and Peas
Egg Whites

 1st Choice Proteins

o Are highest in protein and lowest in fat
o Less than 12 grams of fat per serving
 2nd Choice Proteins
o High in protein with moderate fat
o 13-25 grams of fat per serving
 3rd Choice Proteins
o Lower in protein and high in fat
o Over 25 grams of fat per serving

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 Carbohydrates (Fuel for the MUSCLES)
1st Choice 2nd Choice 3rd Choice
Dried Beans and Peas Unsweetened, High Fiber Cereal Candy
Squash Whole Grain Pasta Pretzels
Cucumbers Brown or Wild Rice Cookies/Cakes
Green Beans Cornbread Sweetened Cereal
Broccoli Tortillas Donuts/Pastries
Spinach Pita Bread French/White Bread
Mushrooms Potatoes (with skin) French Fries/Hashbrowns
Nectarines Grapes, Apples, Bananas White Rice
Pears Corn Mashed Potatoes
Plums Carrots Sweetened Drinks
Onions Soft Drinks (soda)
Eggplant

 1st Choice Carbohydrates

o Lowest in glycemic response and low in fat
o Best for supplying muscles with constant, long-lasting energy
 2nd Choice Carbohydrates
o Helpful in restoring muscle fuel levels if consumed within one hour after training
or competing
rd
 3 Choice Carbohydrates
o Highest in fat and sugar
o Occasional consumption on active days
o If you are trying to reduce body fat, reduce these carbs to cut down on calories
and fat storage

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 Fats (Believe it or not we need them!)
Good Fats Bad Fats
Seeds & Nuts Cream or Creamy Sauces
Olives & Olive Oil Hydrogenated Oils
Seafood Fried Foods
Fish Butter
Avocadoes or Guacamole Gravy

Functions of Fats

 Fat insulates the body. A layer of fat under the skin prevents heat loss from the
body.
 Fat protects the delicate organs such as the kidneys and nerves. A layer of fat
surrounds them.
 Fats provide the body with heat and energy. This helps to keep the body at the
correct temperature (37o C).
 Fat is a source of the fat-soluble vitamins.

Types of Fats
1. Saturated Fats—Mainly from animal sources
2. Unsaturated Fats—Mainly from vegetable sources

 It is recommended that we eat 50% saturated fat and 50% unsaturated fat in our diet.
People in the western world eat too much saturated fat and it is recommended that we cut
down on our intake. We should also increase our intake of unsaturated fats.

To cut down on Saturated Fats

 Grill rather than fry.

 Use vegetable oil instead of hard fats for frying.
 Remove visible fat from meat.
 Look for hidden fats in the diet e.g. pastries and crisps.
 Use low fat milk, cheese, yoghurt and mayonnaise.

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 The Bottom Line
 On active days you want about half of the food on your plate to 1st and 2nd Choice
Carbohydrates.
 On inactive days reduce the amounts of carbohydrates we eat
 To gain weight you must consume more calories than you burn

To Gain Body Weight:

 Eat MORE 1st and 2nd choice foods

 Take a quality protein or weight gain supplement that is lower in fat in addition to your
normal meals
o Soy protein is always good

Losing Body Fat

 Eat fewer 2nd and 3rd Choice Carbohydrates (example = foods high in sugar)
 Drink more water—it is a natural diuretic
 Do NOT skip meals
o Eat breakfast to get your metabolism started early
o Snack but limit carb intake and calories
o Eat 4 meals a day lower in fat
o Do NOT starve yourself—you will lose muscle instead
o If you become dehydrated you will lose muscle—muscle is 70% water!!

For Major Weight Gain:

1. NEVER miss a workout

2. Eat 6 meals a day
3. Concentrate Great effort on Squats and Cleans
4. Sleep 8-10 hours a night to allow muscles to grow and repair

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 Example Meal Plan for Major Muscle
Development
Meal #1 Breakfast
4 Egg Whites
3 slices whole grain bread with jam or 2 bowls of cereal
2 cups of milk or 1 milk and 1 natural juice
Piece of fruit

Meal #2 Mid-Morning Snack

2 pieces of fruit
Or snack bar

Meal #3 Lunch
2 lean meat sandwiches
1-2 pieces of fruit
1 vegetable
1 cup of milk
Water

Meal #4 Mid-Afternoon Snack

1 can of tuna or other protein supplement
1-2 pieces of fruit
1 cup of milk or juice
Water

Meal #5 Dinner
1-2 pieces of chicken, beef, or fish
Pasta or baked potatoe
2 servings of vegetables
Whole grain bread
2 cups of milk

Meal #6 Evening Snack

Lean meat sandwich
1 fruit
1 cup of milk
OR
Protein shake w/ fruit, ice cream, and milk

* DRINK 6-8 glasses of water daily (add more when working out)
* 1 cup = 8 oz.
* For maximum benefits, take a Multi-Vitamin tablet daily

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