Call Us: 315-489-7445 | Member Login

Wednesday July 29, 2015 CrossFit Stapleton- Denver, CO

Eating for you!

How to eat for your own body type…

somatotype-body-types

 

We are all different shapes, sizes, etc… Some of us metabolize all foods at a crazy high rate, while some of us really struggle to break down CHOs well enough to be used efficiently before being stored at fat.

Here are the following ‘typical’ body types… Keep in mind you might not be exactly one of these three! Some people are a blend of two of these! 

Ectomorphs- are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. These people tend to have a fast metabolic rate and a high carbohydrate tolerance.

Endomorphs- have a larger bone structure with higher amounts of total body mass and fat mass. These people have a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.

Mesomorphs- have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. They have a predisposition for muscle gain and the maintenance of a lower body fat.

 

How to ‘eat’ to your body type w/o touching the scale.

Kcal counting is meticulous and very inaccurate… The online resources, apps, etc are not all that reliable.

Here is a much easier option… The ‘I can do it anywhere method’ for Kcal regulation:

All you need is the ability to count to two. And your own hand.

Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

To determine your protein intake:

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm sized serving.

  • For men we recommend two palm-sized portions with each meal.
  • And for women we recommend one palm-sized portion with each meal.

***Note: a palm-sized portion is the same thickness and diameter as your palm.

To determine your vegetable intake:

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

  • For men we recommend 2 fist-sized portions of vegetables with each meal.
  • And for women we recommend 1 fist-sized portion of vegetables with each meal.

***Again, a fist-sized portion is the same thickness and diameter as your fist.

To determine your carbohydrate intake:

For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.

  • For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.
  • And for women we recommend 1 cupped-hand sized portion of carbohydrates with most meals.

To determine your fat intake:

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.

  • For men we recommend 2 thumb-sized portions of fats with most meals.
  • And for women we recommend 1 thumb-sized portion of fats with most meals.

Now its time to determine your nutrient timing… how much how often!?

Two burn E efficiently int he body you need to keep the machine rolling at ALL times.. Don’t go on auto pilot! The more often you keep your metabolism the more efficiently…

Ideally you should be eating 3 meals a day.. and 2 small snacks… all balanced and consisting of at lease 2 macros.  Be fueling every 2-3 hours!

– Individualized Fueling Help –

Ectomorph  men begin by eating (55/25/20):

2 palms of protein dense foods at each meal;

2 fists of vegetables at each meal;

3 cupped handfuls of carb dense foods at each meal;

1 thumb of fat dense foods at each meal.

Ectomorph women begin by eating:

1 palm of protein dense foods at each meal;

1 fist of vegetables at each meal;

2 cupped handfuls of carb dense foods at each meal;

0.5 thumb of fat dense foods at each meal.

———————————————————————————————————————

Endomorph men begin by eating(40/30/30):

2 palms of protein dense foods at each meal;

2 fists of vegetables at each meal;

1 cupped handful of carb dense foods at each meal;

3 thumbs of fat dense foods at each meal.

Endomorph women begin by eating:

1 palm of protein dense foods at each meal;

1 fist of vegetables at each meal;

0.5 cupped handful of carb dense foods at each meal;

2 thumbs of fat dense foods at each meal.

———————————————————————————————————————

Mesomorph men begin by eating(25/30/45):

2 palms of protein dense foods at each meal;

2 fists of vegetables at each meal;

2 cupped handfuls of carb dense foods at each meal;

2 thumb of fat dense foods at each meal.

Mesomorph women begin by eating:

1 palm of protein dense foods at each meal;

1 fist of vegetables at each meal;

1 cupped handfuls of carb dense foods at each meal;

1 thumb of fat dense foods at each meal.

Get more info HERE 

———————————————————————————————————————–

CROSSFIT CLASSES:

Performance/Fitness-

A. Five sets of:

Back Squat x 10 reps @ 30X0

Rest 30 seconds

Single Arm Dumbbell Rows x 10 reps each arm @ 2111

Rest 30 seconds

Heavy Kettlebell Swings x 10 reps

Rest 30 seconds

Dumbbell Shoulder Press x 10 reps @ 20X1

Rest 2 minutes

———————————————————————————————————————

BOOTCAMP RX CLASS: 

Every minute for 8 minutes:
100m sprint
MyZone: Sprint/ Red

Rest 5…

4 rounds for time:
400m run
50
double unders
25
pushups (hand release)
MyZone: Pace/Yellow-Red

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text