Since we still have more holiday feasts to come, Id like to share my meal strategies & tips with you so we can perhaps avoid entering the 10lbs plus-over-the-holiday club, assuming you do not have a metabolic disorder. No liver or pancreatic disease. Diabetic or Prediabetic conditions. This is how I attack holiday dinner meals, to either maintain or even drop bodyfat percentage while enjoying the meals and preserving the good holiday spirits with family. So almost similar to most of my high carb night, or any planned night out with family and friends. When I feast like a beast for dinner, I must follow that with sound approach meal or another good macro management plan the next day. First, strategically position myself metabolically. Typically, I lower my carbs 3-4 days before, I didnt say cut out carbs completely, so for average fitness folks thats probably one good meal with the carbohydrate being the highest out of the three macro nutrient ratio usually reserved for pre or postworkout meal like 50:30:20 percent ratio meal in the carbs/protein/fat order. Have that just once in a day for 3 days. An example of that meal would be a pasta/chicken thigh combo. The fat may come from the chicken thigh or from the pasta if youre using some type of sauce that contains some fat. Then the rest of the meal I go back to my moderate meal size 50:30:20 percent ratio in protein/fat/carb order on the plate. Maybe 1 chicken thigh or leg, with almonds, olive oil or cheese to add fat, and usually just salad with that with maybe high fiber tortila but low carb type or just salad. So now for the most anticipated big holiday meal, first Ill take care of my workout about a couple hrs before dinner, take my amino postworkout and thats it until dinner time. When dinner comes my 50:30:20 percent macro ratio on the plate would be in this order (carb/protein/fat) just eyeball my food, enjoy the meal, no need to weigh in stuff, just log and estimate if youre tracking, if not then just smart choices by following that ratio, but for those who are not a big dessert eater then your macro ratio order can be (protein/carb/fat). You may still stick to the moderate-high carb ratio and eat more of the non-dessert type, like more lasagna or rice etc., I may be going a little over my limit on my dinner meal but thats ok, the next day plan takes care of me. The next day I might cut my number of meals or frequency to 3 or even 2 while supplementing with amino acids and extra leucine every 3-4 hrs just for muscle protection/insurance. The stored glycogen should be pretty high still from that dinner, so I usually delay breakfast and may even skip it altogether especially if I sleep in and wake up around 9am, then I just drink coffee with maybe coconut milk or just plain black and an egg omelet if i have the appetite but I completely avoid carbs. Then have high protein lunch low carbs moderate fat. So then later on Ill do my workout before dinner and attack leftovers from the night before, usually hitting leftover desserts i.e., casava, pumpkin pie, cornbread, pecan pie, pancit etc., then repeat the process the next day until theres no more left overs, then I can start adjusting meal frequencies/ratios/size and even get back to my tracking and nutrient timing. Overall flexible dieting tops any of the nutrition program out there especially for sustainable reasons.
Posted on: Sat, 29 Nov 2014 08:04:20 +0000
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