|Adelfo's latest pictures... believe it or not - after the Jr. Bacon Cheeseburger ;-)|
Then today's follow up on Adelfo's highly popular "Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time. Sample Workout + Diet Guide" from April, 18 2012 is for you and there is little for me (=Adel) to do, but lean back and have you enjoy Adelfo Cerame's cookery & nutrition class ;-)
Simple recipes to go with a sensible diet…Now that you've got an idea of your daily overall energy requirements (depending on your goals) and the corresponding macronutrient goals, that you have internalized that you are supposed to prioritize protein and fiber in all of your meals and have - hopefully - finally realized that all foods are “OK” to eat - including those that contain carbohydrates! You don’t have to deprive yourself any more of certain foods because they are deemed evil.
My off-season macrosIf you approach your nutrition with balance, moderation and consistency, you will be succeed - whatever your goals may be and no matter how long it takes!
- Kcal: 2570
- Fats: 45-55g
- Carbohydrates: 250-300g
- Protein: 190-220g
- Fiber: 25-55g
My current goals: Packing on lean muscle (off-season)
I will take my own current dietary intake as an example to illustrate how to put all these important principles into practice. A sensible and above all flexible approach to what is - in my case - an off season diet.
I have outlined my current macro-nutrient intake as well as a handful of stats and my current goal in the infobox on the right hand side of this paragraph. It's advisable that you write a similar "primer" for yourself, especially when this is the first time you are dieting this way. This help you stay accountable and combine foods in a way that will allow you to "hit your macros" and grow, lose fat and/or increase your performance (or whatever other goals you had in mind, when you came up with the "rules") - for me the net result of this process looked like that:
- This was my food log from yesterday
Meal 1 – Pre-Workout Meal/ Macros: 24g fat/ 51g carbs/ 44g protein/ 5g fiber
Meal #2 Post-Workout meal/ 20g fat/ 142g carbs/ 68g protein/ 11g fiber
Meal #3 before bed/ 7g fat/ 104g carbs/ 78g protein/ 22g fiber
The only thing I had left to hit was my protein intake and that’s usually pretty easy - if nothing else, you just grab a protein shake or quest bar.
Once I hit my goals for the day I usually use the rest of my energy allotment for the day to eat I have left in the fats and carbs department from whatever I feel like on a given day.
"WTF?! He eats like shit!!!"
|An overview of my macronutrient intake for the day - de facto intake vs. goals.|
In the end you will have to concide that "my approach" definitely has it's beauty, right? After all, I ate the foods I wanted, just as long as I stayed within my goals for the day.
Ah, and in case you're asking yourselves "What happened to the intermittent fasting? Didn't Adelfo follow an IF routine so successfully?" I still incorporate an intermittent fasting meal protocol into my regimen, because I love having my big Viking style feasts!
Bonus: Adelfo's recipe of the week
Before signing off, I leave you with the recipe to one of my favorite post-workout meals. I call it the “Ahi Tuna Bacon Sashimi Bowl” – don't worry it sounds complicated, but is in fact very simple to make:
- 10 oz. sashimi grade wild caught Ahi Tuna
- 1 strip of center cut bacon
- 400g of mixed greens (romaine, spinach, herb, slaw…)
- 2 (85g) baby beets
- 100g of sliced roma tomatoes
- rice wine vinegar, Ponzu sauce, Sriracha sauce
- 1 tbsp. sesame oil, sesame seeds
- Directions: (1) Throw in all your greens in bowl (2) Pour some rice wine vinegar and ponzu sauce with the mix and toss (3) Layer the baby beets and diced tomatoes on top of the greens (4) Layer the sliced and diced ahi tuna next (5) Sprinkle the bacon that you fried and cut into pieces (6) Pour your tbsp. of sesame oil on top of everything (7) Top it off with sriracha hot sauce and sesame seeds (8) Eat (9) Wash it down with a shot of sake and a cold Sapporo ;-)