Okay, so I have a confession to make. I have become very lazy with my diet over the last few months. I have not stepped on a scale for several months, but I can guarantee you that I have put on a few. For a while there, I was exercising so much that I burned most of it off, but the injury brought back the weight. I tell you all this for accountability. I am going to start the “Daryl Diet” (named for my boss that crafted the heart of the plan) once again. Not only am I doing this for weight management, but for overall health and my athletic performance.
Melissa requested that I put the diet on this blog so that she and others could follow if they wish. So I will outline what I will start doing.
Breakfast:
1. Skim milk with 1-2 scoops of whey protein. I prefer Hammer Whey, but there are others out there. Just look for whey protein isolate, not concentrate.
2. 15 almonds
3. 8oz V-8, low sodium
4. 8oz Coffee no sugar (I don’t drink coffee, so this is out for me and no, Mountain Dew is not acceptable, even diet)
Mid-Morning snack:
1. Apple
2. 10 almonds
3. at least 8oz of water
Lunch:
1. Tuna, Chicken, Salmon or Turkey on a salad with balsamic vinaigrette or sandwich with wheat bread. I can’t eat fish, so I either have a chicken salad or a Morningstar Farms Grillers Original (soybean burger) on wheat with a slice of fat free cheese and one ketchup and one mustard packet.
2. 16oz of water
Afternoon snack:
1. 1 scoop whey protein in 4oz water
2. 1 orange
Dinner:
1. Baked chicken or baked fish, you may do turkey as well and you can bake or grill. Also, Morningstar Farms meat substitutes are good as well, although a bit higher in sodium than what is ideal, so keep an eye on that.
2. Green beans, or something green
3. Brown rice if desired
Late Snack:
1. 15 almonds
2. 1 scoop whey protein in 8oz skim milk
Another note from the Daryl himself:
“You may want to get a fat burner to take to boost your metabolism. I recommend Xenadrine RFA-X [now replaced with Xenadrine RZR-X]. Take 2, 30 minutes before lunch. On workout days, take 2, 30 minutes prior to going to Gym or doing cardio”
The idea is this: follow this plan for 6 days a week and the 7th you get a “cheat day” and you can eat anything you want that day. This diet will increase your protein intake and reduce fat and sodium and will cause you to lose weight. Cardio is needed too though. At a minimum of 30-45 minutes per day, 4 days a week.
I also use a fiber supplement called Konsyl. It really helps keep you “regular”.
As far as my other supplements, I take a flax seed oil caplet (1000 mg), Hammer Premuim Insurance Caps, Hammer Race Caps Supreme & Hammer Mito Caps.
Before a run or workout, I consume a serving of Hammer Gel and if the run is 5 miles or longer, I will drink HEED while I am running. If the workout is to be 2-3 hours or longer, protein is needed during the workout and Perpetuem is ideal. Immediately after each workout, I consume 2 scoops of Recoverite in water. This may seem all very complicated, but the folks at Hammer have really made it very easy to get exactly what you need. Sure, you could eat certain foods that contain protein and carbohydrates, but to measure everything out and ensure you aren’t getting excesses of fats and sodium would get quite difficult. If you are interested in ordering Hammer products, let me know and I can get you 15% off your first order. They will give me some credit too, just to be upfront, but that is not why I recommend them. I truly believe they are the best choice out there for fueling endurance athletes. If you ever have any question about fueling or supplementation or just diet in general, a wealth of free knowledge can be found on Hammer’s website.
And I guess I need to step back on the scale and see the damage I have done. Perhaps I will go a step father and post weekly “weigh ins” like Tyler does. What do you all think?
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YAY for the weekly weigh ins and no moutain dews
Here are some substitutes and tips I use for the Daryl diet.
~~You may substitute almonds for walnuts to switch up some.
~~Peanut butter is an excellent source of protein, just keep your eye on the fat intake and don’t eat to much of it. Sometimes Ryan and I will make a piece of wheat toast with peanut butter for a yummy healthy breakfast. For an added treat, we sometimes drizzle a few drops of honey on it.
~~Speaking of honey, again don’t go overboard, but honey is made from natural sugar. You can use it as a small treat. I also sometimes use 1 honey packet from Chic-Fil-A as a dressing to my salad for lunch time.
~~lunchtime tips copied from my Daryl Diet: you may also have a sandwich, such as turkey or chicken, or tuna on wheat bread with light mayo, mustard, lettuce and any other veggie. Ryan likes tomatoes and black olives on his. I do subway $5 footlong and eat ½ one day and ½ the next. I also get their fat free honey mustard. As for dressing on your salads, you can switch it up with Paul Newman’s Light Honey mustard for something sweet, or ceasar vinaigrette. oh and with your salad, it’s cheaper to get a head of lettuce for the week and just wash that and separate into containers for the week, instead of getting bagged salad.
~~Dinner tips copied from my Daryl Diet: (you may do grilled or baked, and you may also add in turkey. We do turkey burgers with powder ranch seasoning, ½ pack, and Worcestershire. Or turkey loin. For fish we do salmon, tuna steak or tilapia. There are other kinds to. Shrimp or scallops. With all of it, you can marinade in anything. Just don’t go over board and like dip it in the marinade, like if you marinade in ranch, let it grilled and then eat it just off the grill, don’t dip each bite in the ranch. We marinade with ranch, classic ceasar, or any of the marinade sauce flavors, or sometimes Worcestershire and montreal steak seasoning.)
(in place of green beans, anything green: lima beans, peas, collards, turnips, broccoli. Then with your rice you can mix other types of beans or veggies such as black eye peas, butter beans, pinto beans. No corn or potatoes or pastas) oh and we also use NO SALT instead of salt. Found in the salt section in a white container.
What about soy protein? What if I don’t like V8? What if I don’t want to give up my 4-cup-of-coffee-a-day habit? Ok, I think that’s all that I want to be difficult on
.
Totally post weekly weigh-ins. And for the record, I haven’t seen my weight budge much at all during the marathon training. I’m a little bummed about that. But I do feel like I look better, so I guess that’s ok with me.
Soy protein is fine, which is why I recommend the Morningstar products. whey protein, however, is helpful for different reasons. Apparently, whey will help elevate HGH naturally if consumed right before bedtime. Read more on Hammer’s site as they sell soy as well. I hate V8 as well, but it is the simplest way to get some veggies in the morning. If you want to eat a tomato or some green beans right after you wake up, be my guest. And if you want 4 cups a day, do it, but sacrifice is the way to a healthier lifestyle. I have to give up Mountain Dew altogether, so you can go to one cup a day!
And for the record, my official start date for this diet is next Monday, November 2nd. I need some time to settle in on this idea! Plus I have a few Mountain Dews in the fridge
Great content on your blog – I look forward to reading more. Also I love the URL.
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Good stuff here, Kevin. Melissa and I have been talking a bunch lately trying to get a good diet plan in order. It’s encouraging to see you and others doing the same thing. Makes it easier when you’re doing it with others… gives some accountability.
Maybe we can still fudge and eat a pound of bacon though… and pancakes cooked in bacon grease… mmm
Great looking diet. Some snack substitutes for you:
-WALNUTS! Keep them cool and raw.
-Kashi bars – good for the sugar fix without a ton of refined sugars.
-Beans – the more the better.
I have found extra fiber helps with weight loss and regulation. Doesn’t hurt with the pre-run routine either.
I also like heavy dilution of anything juice-like. 3 parts water, 1 part juice.
No coffee? You are a better man than I!
Melissa, I never gave up my coffee or chocolate milk. I have 1 cup of one or the other every morning. Also I did not drink the protein in the beginning. Ryan is lactose intolerant and he drinks the soy protein and still sees great results! Jason is right, beans are great for you!
I don’t see MTN DEW on this list???