Sorry for not posting in a while. I have been getting through the holiday season and working through finishing up in Mexico and preparing for the USA tryout camp. Good fortune allowed us to win the Liga Premier in Delicias, Chihuahua Mexico, and got me another year with the national team. Oh, and to top it all off I got engaged.
Now the focus has shifted to preparing for the ISF World Championships in June. Weight training, softball training, and eating right are now paramount to the quest of a medal this summer. Last year at this time, I decided to start eating better. I read the book "It Starts with Food" by Dallas and Melissa Hartwig and did their Whole30 diet. Essentially, I ate a strict paleo diet for a couple of months, dropped 25 pounds and gained 30 on my squat. Getting leaner also made me faster, and I think I had my best year ever in softball.
Paleo dieting has a lot of ins and outs that can get complicated so I decided to give a guide for people who want to try eating clean, shredding up and getting stronger at the same time. The workout part is on you for now. Matty Roy has posted some good stuff in this blog so go back and check that out. For the diet part, try this out. Now all of it can be followed to the T, or a try. But if you want real results you really need to get serious about it for at least a month.
The first seven days suck, I am not going to lie. However, after a while, you will get into Ketosis, burning fat instead of sugar. You will bring your insulin levels back to normal, and start to feel awesome. The weight comes off fast after about 10 days. Also, as long as it's good food, eat as much as you want. Seriously, it's crazy but you can eat a ton, and lose weight, along with get healthier, have better workouts, and crush your expectations for this season.
Here is the breakdown:
1. Vegetable and fruits that you should have at least one serving per day:
- Crucifiers: Brussel Sprouts, cabbage, cauliflower, broccoli, broccoli sprouts
- Leafy Greens: parsley, kale, watercress, chard, cilantro, beet greens, escarole, dandelion greens, and mustard greens
- Citrus: oranges, lemons, and limes (avoid grapefruit)
- Sulfur-rich foods: eggs, garlic, onions, and daikon radish
- Liver healers: artichoke, asparagus, beets, celery, dandelion root tea, whey and nutritional yeast flakes
2. Colon-caring foods at
least 2 servings per day:
- Carrots
- Apples
- Pears
- Berries
- Milled or ground flaxseeds
- Powdered Psyllium husks
3. Water, lots of
water. If you weigh 200 lbs. you should drink at least 100 oz.
4. At least 2
servings of protein, which includes:
- Lean beef
- Turkey
- Venison
- Chicken
- Fish (at least once a week)
- Avoid: Processed meats such as cold cuts, precooked ham, anything fried, anything fast food
5. 1-2 teaspoons
of Olive oil or flaxseed oil. When cooking, use extra virgin olive oil or
coconut oil.
6. If you are active, you may get tired. For extra calories,
you can add sweet potatoes, yams, squashes, etc. for additional carbohydrates.
However, avoid red or white potatoes, rice, breads (white or whole wheat; in
reality there is no difference).
7. Avoid completely:
- Sugar including maple syrup and honey (you can have honey if absolutely necessary but in total moderation
- Artificial sweetners
- Anything with gluten
- Soy proteins
- Alcohol, medications, and caffeine (Black coffee if necessary, no more than a cup daily)
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