Cornerback Diet Schedule
When it comes to managing your diet there are certain things you can do to maximize your nutrition while still eating foods that you like.
These things include monitoring what you eat, scheduling a meal plan, and recording your calories and macronutrients.
It might sound complicated, but doing these things are actually easy, and reveal exactly what your diet looks like, good or bad, and how you can improve it.
Now I'm not a nutritionist, but you don't need to be nutritionist to know that what you eat can effect your training, recovery, and your performance.
Monitoring Your Nutrition
The whole point of recording your daily nutrition is so you can monitor it over time, using the information to reach your short- and long-term goals.
It takes nearly all of the guesswork out of what you should or shouldn't be eating.
Eliminate the Guesswork
There are other powerful tools out there that will definitely take the guesswork out of making your diet work for you.
Food scales let you measure foods that can't be divided into serving sizes or are hard to measured with cups, like meat and certain kinds of vegetables.
Using a food scale may even give you a better measurement than the nutrition facts labels can.
There are some great tools you can use to log and track your calories. Self.com has a Nutrition Data page, which has a built-in catalog of different foods, which you can log your meals.
If you create a free account, you can use the page to input the foods you eat, and track your diet.
Get 40% Better Results With The BodyBugg
The best calorie-management device I've seen (and used) is the BodyBugg. Made by Body Media, this sick device is worn on your upper arm and actually records how many calories you're burning throughout the day.
My Experience With the BodyBugg
While in my muscle-building phase, I noticed that I was getting stronger and more cut, but I wasn't actually putting on any muscle. And it was my muscle-building phase, so the whole point was to put on muscle. I wasn't happy.
I tried to eat more but it wasn't enough. So I decided to get the BodyBugg so that I could actually SEE and MEASURE what I was eating and pack it on.
The first couple of days I wore it, I could see that I was burning about 4500-5000 calories per day (training), but I was only eating about 3700 calories.
Well THAT'S why I wasn't able to put on muscle! And that huge negative calorie balance was leading me down the road to injury.
So I revised my meal plan make up the calories and POW... The muscles grew.
I'm not trying to show off, but here are my results...
Knowlege is Muscle
Knowing how many calories you're burning helps because then you know how many you need to consume. Instead of waiting weeks for your body to show you the results of your diet, you can see instantaneously know where you're at and how much you need to eat.
The BodyBugg comes with online calorie management software that is way better than writing stuff down on your own. They already have many foods cataloged for calorie count and goal-setting software that allows you track your progress, very similar to Self.com's Nutrition Data page.
You can get your daily calories-burned by either plugging the device into your computer (via USB) and using the online software (which requires a subscription) or pay a bit extra for a watch-like display device that gives you up-to-the-minute information on your calories burned among other things.
You can also pay a bit more for the smartphone version, which can display all your info via the BodyBugg smartphone app, which also has the built in food database for easy meal logging.
If you want a nice discount on your BodyBugg,
- click on the link below, and create a myapex account
- In the "Club/Fit Pro Selection" section of your account set up, select "CA"(California) as the state, and "Great Cornerback" as the club.
I'll be able to offer you better-than-store discounts on the BodyBugg as well as on Apex nutritional supplements!
Creating A Meal Plan
Creating a meal plan has several benefits:
First, Its serves as a grocery budget. You can plan every single meal or snack into it to make sure there are no surprises to your wallet. Trips to the grocery store are that much easier.
Second, it makes recording your calories and macronutrients easier. If you already know what you've scheduled to eat for Tuesday, all you have to do is make sure you eat everything for that day and mark it down.
Another great thing about a meal plan is how you can use foods that fit your tastes and your goals. If you keep variety and nutrition in your diet plan, while making sure you actually like the food, it will be easier to stick to.
The Right Foods
When it comes to scheduling, you first want to make sure you start with the right kinds of foods. Here are some guidelines to go by when you're making your grocery list:
- Eat more complex carbs, and try to keep simple or refined sugars to a minimum. To be more precise, about seventy percent (70%) of your carbs should be of the complex variety.
- If you use oils, keep them high in unsaturated fats and HDL's (high-density lipoproteins); and low in cholesterol and LDL's (low-density lipoproteins)
- Drink plenty of water; 96oz. to 1 gallon per day.
- Lean meats, like chicken, turkey, tuna, and salmon should take priority over the more fatty meats like beef and pork. You should keep some red meat in your diet for iron.
- Go for a variety when choosing your veggies: orange, red, yellow, green, etc. Keeping the whole range of veggies in your diet, will ensure that you get the wide range of nutrients those veggies provide.
- The same goes for your fruits. Apples, oranges, peaches, melons, bananas. Keep variety in your daily plan so you don't get bored with eating the same stuff everyday.
Examples of complex carbs include starches, grains, and fiber. Whole grain breads, instead of refined flour breads, are the way to go.
The Right Amounts
Next, your daily caloric balance is considered. For example, if your need to consume 4000 calories (in order to keep up with your daily caloric burn), then make sure to plan 4000 calories or more into your meal plan for that day.
Don't plan for 3600 while burning 4000 unless you're trying to burn fat. Why? Because a negative calorie balance can leave you hungry, which makes room for the low nutrition, energy-dense (junk) food.
A negative calorie balance also makes it hard to put on muscle if you're in your muscle building phase.
Record Your Meals
Recording your caloric intake is an important part of your training program. It helps to make sure you're getting an adequate number of calories and in the right proportions.
Recording also tells you how you should adjust your diet based on what your eating or on the type of results you get with your body.
For example, if after a few weeks you find that your body fat percentage has increased, then you know that your body is storing fat. It can only store fat when that fat is not being burned. Therefore you need to decrease the amount of calories your consuming.
You will probably find in your recording that you're not eating the right proportions of protein, carbs, or fats that you should be. Fortunately, you can change that with some tweaks to your meal plan.
How To Record Your Diet
When recording, any kind of notepad or notebook will do. If you have some kind of electronic device you can use, like a PDA or iPod, that will work as well. Spreadsheet software, like Excel or Calc (OpenOffice.org) are also great tools for keeping tabs on your eating habits.
You should record the amount of grams and calories of protein, carbs, and fats you consume on a meal-by-meal basis.
You can get more in-depth if you need to, by including the types of carbs, fats, or micronutrients if possible.
The key is to record your food right after you eat it. Waiting until later will no doubt cause you to miscalculate your intake. Sometimes we remember things how we would have liked them to be instead of how they really happened.
Whatever tools you decide to use, remember that consistency is the key. Becoming a Great Cornerback doesn't happen overnight. Certain things have to line up, and your nutrition is a big one.
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