Intermittent Fasting: Part 3

Meal planning for morning training

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A few weeks ago, I wrote an article describing some of the basic principles of intermittent fasting. You can review that article to get all of the details and set the frameworks for your nutrition plan.

In the second part of this series, I detailed how to set up your caloric intake and establish a baseline of macronutrients for the day. You can also see an example of how to set up your eating plan based around evening training sessions.

Today, I want to break down how to set up your daily nutrition plan using intermittent fasting for those who do morning training sessions. For my own personal schedule, I train in the mid-morning, so here I’ll show you what to do for that time of day and also for an early morning session.

Before I get into the specifics of this, I want you to understand that I am by no means saying intermittent fasting is the only way to eat. I use this myself and many of my personal training clients love it, because they have seen great results in fat loss, strength and energy and they have been able to simplify their daily meal plans.

There are some days when my fasts last 18 hours and some days when they last only 12. That is part of the beauty of IF. You can tailor it to fit your needs and your daily schedule. For example, there are some days when I get home from training in the gym at 8:30pm, and I eat dinner at 9pm. Then, I train the next day at 8:00am and have my post workout shake at 9:00am. On a more typical day, I have my last meal at 7pm and then eat my first meal the next day at 1pm.

The most important piece of any nutrition plan is not what someone else does or what someone else eats each day. It is all about finding a strategy and eating foods that support YOUR goals. One plan may work perfectly for one individual, but just does not feel right for another. Find what works for you and stick with it.

With that said, I will outline how you can set up your daily IF meal plan if you train in the morning. Remember, these food selections are just an option. Include whatever food sources work for you and fit within your macronutrient targets as laid out in the Intermittent Fast: Part 2.

EXAMPLE MEAL PLAN

Mid-Morning Training Session (between 8:00am and 11:00am)

6:00am – Wake up

6:30am – Black coffee or coffee with a small amount of coconut oil

8:00am – Train

9:00am – Post-workout BCAA’s

11:00am – Meal #1: 3 eggs cooked with spinach and peppers, 1/2 avocado

2:00pm – Snack #1- 1 scoop whey protein powder with water

6:00pm – Meal #2- 6 ounce salmon filet, steamed and seasoned broccoli, 2 small red potatoes, 1/2 cup mixed nuts, 1 square dark chocolate

7:00pm – Snack #2- 1 Quest Bar

EXAMPLE MEAL PLAN

Early Morning Training Session (between 5:00am and 11:00am)

5:00am – Wake up

5:30am – Black coffee or coffee with a small amount of coconut oil

6:00am – Train

7:00am – Post-workout BCAA’s

11:00am – Meal #1- 3 eggs cooked with spinach and peppers, 1/2 avocado

2:00pm – Snack #1- 1 scoop whey protein powder with water

6:00pm – Meal #2- Dinner- 6 ounce salmon filet, steamed and seasoned broccoli, 2 small boiled red potatoes, 1/2 cup mixed nuts, 1 square dark chocolate

7:00pm – Snack #2- 1 Quest Bar

A FEW MORE REMINDERS

Be sure to also include 70-90 ounces of water each day along with 2-3 grams of high quality fish oil. Work with your schedule to develop the optimal plan for you. For most people that means eating a bit more in the evening around dinner to enjoy meals with friends or family.

Be sure to leave a comment below about how IF is working for you or any questions about how to set up your daily routine.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

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