The spreadsheet answers the question How much do I eat, and when do I eat it?

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Leon Gray
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Any problems, questions, or concerns? Reach us at: nutrition@powerathletehq.com Power Athlete Nutrition The spreadsheet answers the question How much do I eat, and when do I eat it?

1 Any problems, questions, or concerns? Reach us at: Power Athlete Nutrition The spreadsheet answers the question How much do I eat, and when do I eat it? The area of diet that can be the least confusing often becomes the most challenging What do I eat? This is where many people differ on their approach as you have athletes and experts alike that claim you can eat anything as long as it fits your macro nutrient ratios. This isn t true and often times leads people down a path of ruination. While I am not advocating that you eat like a monk, I will tell you with 100% certainty that a diet centered on real foods will always provide better results than that of foods that are both processed and packaged. I have broken the following into proteins, carbohydrates and fats with further classifications to help you with the macronutrient ratios for your given plan. PROTEIN LEAN PROTEINS - These proteins come into play if you are on HIGH CHO days and you are required to eat a decent volume of protein while keeping fat on the lower side. I can attest to this as red meat is my first, second and third favorite food, but on days where I had to push up my carbs while keeping protein high and fat low, the following lean proteins were very beneficial for this phase. Fish (Salmon, Tuna, Halibut) Chicken breast 1 oz = 6 grams of protein Turkey breast 1 oz = 6 grams of protein Bison Buffalo meat is typically leaner than beef and a great source of lean beef. Select cuts that are leaner like filet, sirloin and top and bottom round. Ground beef (90% lean or greater)

2 Lean Pork cuts from the loin, like pork chops and pork roast are leaner than skinless chicken thigh. 1 oz = 7 grams Steak - The leanest cut of beef is an eye of round roast and steak with 4 grams of fat per serving and 1.4 grams of saturated fat. The next leanest cut is sirloin tip steak, top round roast and steak, bottom round roast and steak, and top sirloin steak. Ground Turkey (90% and greater) 1 oz = 6 grams of protein Egg Whites 1 egg white = 4 grams of protein FATTY PROTEINS These are those cuts that contain a higher amount of fat. These proteins can be very beneficial when counting macros as they are both dense in protein, fat and therefore calories. For example, an 8 oz rib-eye can have up to 800 calories with 77 grams of protein and 55 grams of fat. This can be a game changer on your LOW CHO days as they mix of protein and fat is very calorically dense. With that in mind, on the HIGH CHO days, you better understand what foods you can and can t eat to stay within the confines of your macro nutrient ratios. Beef like brisket, beef ribs, T-bone steaks, rib eyes and ground meats that are less than 90% lean are considered fatty meats. Chicken Thigh - the dark meat in the thigh has a greater amount of fat than the breast. Turkey Thigh the dark meat in the thigh has a greater amount of fat than the breast. Pork cuts of pork like ribs, belly and shoulder are considered fatty meats, as is bacon and ham. Whole Eggs each whole egg contains ~7 grams of protein and 4.55 grams of fat. The egg yolks contain 99% of the fat in an egg with 4.5 grams of fat coming from the yolk. 2.6 grams of protein are in the white and 2.7 grams are in the yolk. CARBOHYDRATES (CHO) Carbohydrates are at the center of much controversy. I am going to list vegetables, simple carbs and complex carbs. Simple carbohydrates relate to sugars and processed sugars found in cakes, cupcakes and cereals. Simple sugars have their place in your intra workout shake; these found include dextrose, maltodextrin, waxy maize and other carb supplements like Vitargo. The biggest things I want you to cut from your diet are gluten and soy. I can t find a reason to include gluten and soy in the diet as both are proteins and piss poor proteins at that since they do more harm than good.

3 Vegetables Asparagus Kale Broccoli Spinach Brussels Sprouts Cauliflower Squash Onions Lettuce (all types) Bell Peppers Zucchini Beets Radish *I might have missed something, but anything that grows in the ground that you can find in the vegetable section on the outside aisle of the grocery store. Outside of the intra workout shake (simple sugars), your carbohydrate sources should be coming from complex carbohydrates. Rice - brown vs white makes for an interesting discussion since all rice starts as brown. To produce white rice, it goes through a process to remove the side hull and bran. Brown rice is less processed and contains less calories and carbohydrates per serving than white rice. Keep this in mind when planning your meals. As long as you can calculate your macros, you can include white rice, but I recommend you reverse it for your pre/post workout meals. Gluten Free Oatmeal - oatmeal is a solid offering in the complex carb category. Gluten free oatmeal is usually found just next to the regular oatmeal. Sweet Potato - CHO dense food that is great in the pre and post workout window; easily digestible and simple to prepare and one of my favorites. Yams - are a bit confusing so let me clear it up. Yams are native to Africa and Asia, with the majority of the crop coming from Africa. They are related to lilies, and can be as small as a regular potato or quite large. Yams have a cylindrical shape with blackish or brown, bark-like skin and white, purple or reddish flesh. Compared to sweet potatoes, yams are starchier and drier. Yams are very difficult to find so when you see yams listed at the grocery store, they are really sweet potatoes. The USDA makes grocery stores distinguish by color for ease of the consumer. Quinoa - a pseudo-grain that comes from a plant with a flat leaf. I ve recently found this to be a good substitute for gluten based products as it can be substituted for pastas and breads. Fruit - all fruits; berries have a lower glycemic load and are packed with anti-oxidants. Yuca Root (Yucca) - is the starchy vegetable that is grown in South America. Very good form of carbohydrates and is easily made into fries.

4 Tapioca - a powdered form of Yuca Root that can make into pudding and used for baking. FATS The worse thing that happened to fat was when experts related the fat on your waist to the fat on your plate. While this can be partially true, it is not true when looking at the fats I want you to eat. Our fat sources are coming from saturated and mono-unsaturated fats. There is a direct correlation between a healthy androgen profile and consumption of saturated fat. This becomes important when trying to consume fats on LOW CHO days, as you will get a lot of fat from protein sources. I try to balance this by consuming saturated fat through the meat I eat and supplementing with olive oil to bring up my fats. Studies have shown that those that consume high amounts of olive oil have a better sense of wellbeing. Also it has been shown that walnuts improve semen quality, so for those expecting fathers eat some walnuts. These would include: Saturated Fat Coconut Oil Butter Ghee Animal Fats Full Fat Dairy Mono-unsaturated Fat Olives Olive Oil Avocado Avocado Oil Nuts (almonds, pecans, walnuts and brazil nuts) WATER I get asked at least once a week about how much water to drink..5 ounces / 15ml per pound of body weight; so a 200 pound man would need to consume AT LEAST 100 fl oz / 3 liters of water a day. SUPPLEMENTS Supplements are another vast and dark space as there is a supplement for everything. From Horny Goat Weed to Deer Antler spray to NOXplode 9000 with 9 grams of caffeine per scoop, you can get sucked into the vortex and next thing you know your whole kitchen counter is packed with ½ empty containers that are anywhere from 1 day to 6 years old.

5 Here are the official recommendations on supplements. Creatine Monohydrate grams a day. There is no specific time of day to consume it. I usually take one scoop in the AM and another before bed. I believe in the future everyone will take creatine as it improves ATP and brain chemistry. BCAA - Branched Chain Amino Acids (BCAAs) refer to a group of essential amino acids, including leucine, isoleucine, and valine. Amino acids are the building blocks of protein and are necessary for recovery and muscle growth. Nearly 25% of all whey protein is made up of BCAAs. EAA - Essential Amino Acids (EAAs) are required to build new muscle tissue and help with cell damaged during training. They called essential because your body cannot produce them. EAA s must come from diet and/or supplementation. These include L Leucine, L Isoleucine, L Valine, L Lysine, L Phenylalanine, L Threonine, L Histidine, L Methionine, L Tryptophan. Fish Oil - if you want to take fish oil, take 3-5 grams a day. That works out to 3-5 pills a day. Powered Athletic Greens - I take a scoop of greens a day as it is packed with vitamins and minerals and most important anti-oxidants. I take a scoop a day. Vitamin D3 - Most people do not take in enough vitamin D. This is due from sitting in an office all day or being in a climate that is overcast. An adult needs 10 minutes of direct sunshine a day to get 10,000 IUs. Multi-Vitamin - I don t have a specific brand to recommend but I take HPS Performance Packs as they have a mix of vitamins that seem to hit the mark. Intra-Workout Supplements - During the intra workout phase we need some simple carbs to fuel our workout. I have recommended dextrose and maltodextrin as acceptable intra workout carbohydrates. There are several supplements that can be used for intra workout carbs; I have had great success with Vitargo and Waxy Maize, they are easily digestible and result in no stomach bloat. Whey Protein = My goal with whey protein is to find one with the least amount of ingredients. Too many ingredients and I start to shake my head. Search for a high quality whey protein that mixes well with your CHO in your intra workout shake. Coffee & Tea - I have a love hate relationship with stimulants. I like them in theory but many times they are not good in practice. For those of you that have taken stimulants think back to your first couple times taking them. There is always this idea that if one is good, six is better. Problem is when you overtake them you end up having heart palpitations, blood pressure goes through the roof and you end up trying to control cardiac arrest instead of focusing on your workout. With that said, I recommend a few shots of espresso, a cup of coffee or Americano for a pre-workout if you are a coffee drinker. If not, and you want to engage in a pre-workout supplement, make sure you have taken it enough to know the dosage, but I don t recommend it as you never know what is lurking in that container. The supplement industry is not regulated and you are at the mercy of the producer. Tea is recommended at meals as it is easy to consume and help get your daily hydration. While caffeine can be dehydrating, consuming iced tea gives a negligible amount of caffeine; 25 mgs versus 2 oz of Espresso with 100 mgs.

6 Remember, if you have any other questions on this document, you can always as me and my team in the Forums. If you bought these spreadsheets, membership was included. If you stole them, shame on you. And you won t have access. - John

FOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL.

FOCUS ON CONTROLLING WHAT YOU CAN CONTROL AND ACCEPTING WHAT YOU CANNOT CONTROL. Nutrition Guide Disclaimer: Please discuss with your physician or healthcare provider before starting this program. The information provided does not intend to replace the advice of a medical professional.