"Helen"(4.27.2011)
Third Installment of What Your Coach is Eating These Days?
I. What is Your Coach Eating These Days?:
This is the third installment of what your coach is eating these days? This is a special installment because this is a picture of what I ate when I was out fine dining with some of our fellow Vagabonds at the great establishment called Brazil Grille in downtown Brockton. As people we do go out with our friends, family, or significant other on occasion to try some food outside of our house. However, people have a very tough time when they dine out with following the Paleo Diet. I myself find it very hard, but if you are strict and look over the menu, then you can probably find a good way to try to at least stay in the parameters of the Paleo Diet. At most restaurants, your going to be ambushed with high carbohydrate, high glycemic index, and processed foods. However, you can work around those problems and temptations, and find some pretty good choices. I myself, always looks for what vegetables they are serving, what kind of meat they have, and what kind of side orders they have as well. I always try to keep my macronutrient balance pretty even with alot of protein and fat, and some carbohydrates. I took the easy approach this time and stuck to vegetables, meat, and a little bit of fruit while we dined out at the Brazil Grille. Remember, to always use the good measuring stick when you are out dining with friends and family. You should have about a fist full of meat, then turn your hand over and open your palm, and that is how much vegetables you should have as well. The following picture had a good serving of protein, fat, and carbohydrates. I also keep in mind, that I just worked out and trained pretty hard, so I want to replace my glycogen stores with some carbohydrates and also replace my muscle loss with a high volume of protein. Remember keep it simple and Paleo!
The following picture has the following food content:
1. 4 oz of Grass Fed Beef and 4 oz of Chicken Breast(no skin)
2. Zucchinni, Onions, and Spinach Salad with Goat Cheese and Cukes
3. One slice of Pineapple
4. Two Glasses of 16 ounces of Water
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Barbell Progressions:
1. Shoulder Press
2. Push Press
3. Push Jerk
*Dynamic Mobility Piece*
1. Internal Rotation Mob for Hips- 90 seconds each hip
2. Foam Roll w/ Kettlebell for Thor. Mob.
III. Strength and Conditioning Workouts of the Day:
A. Push Press, 2-2-2-2-2-2
*Rest 60 seconds between each set*
*Go Up in weight for each set.*
*Work to a 2 Rep Max or stay at the same weight.*
*Look at April 19th, 2011 for numbers for Push Press.*
B. “Helen”(3 Rounds for time of):
Run 400 m
Kettlbell Swings x 21 reps @ 1.5 pood/1 pood
Pull-Ups x 12 reps
*Level 1*
Body Rows Elevated
*Level 2*
Banded Pull-Ups
*Level 3*
Regular Pull-Ups
*Compare to March 7th, 2010 and November 24th, 2010.*
Post Weights Used and Time to Complete to Comments.