Mar 2 2012
Hi Team BPM! The human body never ceases to amaze me. The human body works like a symphony. Each process in your body works in cooperation with each and every other process, in complete harmony.
I’m sharing my full current diet with you, including pictures and the full nutrition breakdown. You can see my diet, including cheat meals, below.
This is what is currently working best for me while I’m trying to gain muscle and gain a minimal amount of fat. First though, I feel like I need to educate you. The human body is beautiful and elegant in simplicity, then also profound in complexity. I want you to be as excited and amazed as I am about the artistic, magnificent design of your body!
VIDEO: Digestion Simplified! ChemMatters – Digestion: The Incredible Disassembly Line
Each human body is different. This means is that one diet that works well for one person may not work well for another person, even if they are related and they do the exact same exercise routine each and every day.
We may all have the same basic cell structure and the same basic parts, our symphonies may all have the same instruments, but we are each playing a unique song. We have different tempos, crescendos, bass lines and we are all playing in a different key.
Our bodies are all elegant and simplistic in design, but there are also several intricacies within each person’s individual, unique digestion process. Because we all have differences within our bodies, diets don’t work the same for each person.
The only way to really know what foods work best with your body is to try different nutrition plans and truly discover your own body’s response. No one can tell you what will work for you. It is truly an intrinsic process and you have to look within yourself.
Looking at a celebrity or a model diet, looking to the media, listening to marketing campaigns for foods, or watching commercials about supplements will not give you specific information about what diet plan will work for your own body.
Even listening to a trusted friend’s diet success won’t help you. You have to truly go within and trust your own judgement of how your body responds. You have to journal, pay attention, and have a measure of success so you know what is working and what is not.
I cannot tell you what nutrition plan is going to work well for you. I can tell you what I have discovered about my own body, but even this will change as I change. Nothing is stagnant when it comes to life, and your body is alive!
Your nutrition plan is something you need to truly discover for yourself, and that you need to keep discovering each and every day.
This is my current daily “off season” personal diet plan. It comes to about 3000 calories and includes well over 100% of the daily recommended amount of every single vitamin and mineral with the exception of Vitamin D, Vitamin E, sodium and calcium. A little sun and sea salt take care of the vitamin D and sodium. I also take vitamin E and calcium supplements to take care of what I’m lacking.
Cori Ann’s Muscle Building, Off-Season Diet
- 1 to 2 gallons of water
- 1 to 2 cups of black coffee
- 1 to 2 cups of oolong tea or rooibos tea
~250 grams per day (186% DV)
~40 grams of fiber (146% DV)
~30 grams of sugar (all from the sources listed below, no additional sugars are added)
~225 grams per day
In my “off season” I currently eat daily:
- 8 oz. of sweet potatoes (raw or cooked) – split into 2 separate meals
- 6 oz. of raw rolled oats (yes I almost always eat them raw) – split into 2 separate meals
- 4 oz. of either brown rice, brown rice cakes, quinoa, teff, buckwheat, or beans (cooked)
Veggie Complex/Cellulose Carbs:
(included in the ~225 grams of complex carbs above)
In my “off season” I currently eat daily:
- 4 oz. of asparagus (raw or cooked)
- 3 oz. of spinach, arugula, romaine lettuce, or another leafy green (raw or cooked)
- 2 oz. of broccoli (raw or cooked)
- a few scoops of Sunwarrior super greens
‘Simple’ Complex Carbs:
~25 grams per day
In my “off season” I currently eat either (not both) of these immediately post workout. Sometimes when I’m dragging I will eat my simple carbs during a workout:
- 2 pieces of gluten free bread or 2 gluten free corn totillas
- 4 oz. of either raw baby potatoes (yes I eat them raw) or cooked mashed potatoes (with only potatoes and sea salt)
~300 grams per day (747% DV)
Amino acids included from only my whole food nutrition (I use Nutritondata.com to analyze).
The amounts of amino acids from my protein powder are not included in these numbers because that amount changes based on workout days. If I want to analyze that as well, I can just do some quick math and add it in. You can see the full breakdown of amino acids included in my protein powder by clicking here.
- Tryptophan 3461 mg
- Threonine 13260 mg
- Isoleucine 16152 mg
- Leucine 26199 mg
- Lysine 23987 mg
- Methionine 8682 mg
- Cystine 5334 mg
- Phenylalanine 15271 mg
- Tyrosine 12052 mg
- Valine 17940 mg
- Arginine 22440 mg
- Histidine 9378 mg
- Alanine 18612 mg
- Aspartic acid 31807 mg
- Glutamic acid 52426 mg
- Glycine 16467 mg
- Proline 14903 mg
- Serine 14568 mg
- Hydroxyproline ~974 mg
In my “off season” I currently eat daily:
- 12 oz. of extremely lean red meat, salmon, or tuna – split into 2 separate meals
- 12 oz. of skinless chicken breasts or white fish – split into 2 separate meals
- 12 oz. of egg whites – split into 2 separate meals
- 3 scoops of Sunwarrior protein (1 scoop first thing in the morning, pre work out and post workout)
~67 grams per day (103% DV)
~20 grams of saturated fat (102% DV)
~25 grams of monounsaturated fat
~10 grams of polyunsaturated fat
~900 mg of Omega-3 fatty acids
~7620 mg of Omega-6 fatty acids
0 grams of transfats
568 mg of cholesterol (189% DV)
In my “off season” my fat sources come from the animal protein I am eating and my carbohydrates. Because my protein sources are so rich, I do not need to add any additional fats to my diet.
I saw my doctor and had my own personal blood work done prior to designing this nutrition plan, so I was aware that my cholesterol levels were well below normal. My body doesn’t currently require a low cholesterol diet.
On occasion I will add additional fats from almonds, but this is on rare occasions. When I do add nuts in, I try to not eat more than .25 oz of almonds (about 5).
The daily nutritional amounts for fats in my current diet (as listed above) are accurate if I eat the full protein and carbohydrate sources listed above, without any nuts.
I don’t add avocados just because they’re a good fat. They are not a good choice for me. I don’t add coconut oil just because it is a good fat. Again, it is not a good choice for me. I don’t add seeds, oils or nuts even though there is a lot of ‘hype’ currently surrounding good fats.
When choosing my food sources, I take into consideration my unique body, my own personal goals, and my overall nutrition. I do not take ‘hype’ into consideration.
My body does better with animal sourced fats than plant sourced fats. I am receiving enough good fats and enough overall fat from my protein sources, so I do not need to add additional fats from plant sources. The animal proteins I choose are all organic, free range, grain feed, or wild so they are high in good fats.
Everyone needs a few foods that are purely for enjoyment and emotional satisfaction. These are my choices for cheat meal foods. Maybe they don’t seem exciting to the majority of people, but they are my choices for decadence and deliciousness.
On rare occasions, I will have a savory gluten free crepe at a lovely little crepe shop I have found near me, or a glass of wine. My other comfort food is peanut butter, but I have found that I have to be very careful with peanut butter. I can go overboard very quickly. Peanut butter can easily become a slippery slope for me, so I try not to keep it in the house.
When I first started on this journey, I felt like I had to have a completely decadent meal for a cheat meal since that what everyone else did. Cupcakes, pancakes, lasagna. I tried that, but I wasn’t satisfied.
I wanted tomatoes, red peppers, dates, almond milk, coconut milk, a sprinkle of coconut palm sugar, or more nuts. These foods are my personal choices. A cheat meal is for your enjoyment. It can be whatever you want, even if it doesn’t sound good to someone else.
Creating Your Own Diet
My hope is that this gives you some information about how to develop a nutrition plan for yourself. I designed this plan for myself after much trial and error. This plan will change as I change, it isn’t concrete or stagnant.
Currently, lactose and dairy products don’t work well for me. Gluten doesn’t work well for me. Fruits don’t work well for me. True simple carbohydrates don’t work well for me. I had to discover this through time, trial and error.
When I started really listening to my own body, I realized I needed to remove large collections of food from my diet, such as all lactose and all gluten products. I also needed to remove almost all fruit. This means I needed to become well versed in alternate sources of the nutrients I was going to be lacking, such as calcium, vitamin D, vitamin B, anti-oxidants, and fiber.
If you are removing a significant collection of foods from your diet, you also need to become even more educated.
Special Diets: Vegan, Raw, Lactose Free, Gluten Free
If you are a vegan, vegetarian, or raw foodie I applaud your beliefs, efforts, and dedication. Please remember that you need to be even more vigilant in your own personal nutrition education. You need to be even more astute while listening to your body. If you have gluten intolerance, lactose intolerance, or food allergies this also applies to you.
Whether you have chosen a lifestyle or have been thrown into a lifestyle that removes a large assortment of food from you diet, you must become even more aware of the full spectrum of nutrients you are at risk of lacking, and even more educated on the alternate sources of those same nutrients.
I will use myself as an example. By removing lactose, I am at risk for deficient calcium and vitamin D. I have made sure to add broccoli and greens to my diet each day as an alternate source of calcium. I make sure to spend about 15 minutes in the sun each day for Vitamin D.
Know Your Starting Point
The first basic point is that you must take your health seriously by having your yearly physical and blood lab work done before making a nutritional lifestyle change. This isn’t just for the middle aged or overweight. This is also for YOU weekend warrior, exercise enthusiast, and gym fanatic.
You need to know where you are starting from. You need to know your blood pressure, cholesterol levels, triglyceride levels, blood glucose and all of the other information you can only know by having blood work done.
This information affects what foods you personally should and should not be eating. Should you eat red meat? Should you have an occasional egg yolk? Do you need more healthy fats in your diet? Don’t listen to the media when it comes to your nutritional choices. Almonds and avocados may be healthy choices, but are they healthy for you?
This information is also a great measuring tool for you to be able to see how your nutritional changes are affecting your body. A nutritional change is not just about looking better. This is your body, your one and only body, and your health. Show yourself that your health is a priority and that you really mean business this time by starting out properly.
Eat every 2 to 3 hours. We have all heard this before and will continue to hear it. Why? Because it is IMPORTANT! You need to keep your blood sugar level balanced and steady for many different reasons and this is the best way to do it. Period. I know it’s hard. I know you’re busy. I know you’re not hungry every 2 to 3 hours. I know it takes a lot of planning and preparation. Do it anyway.
The human body needs a balance of protein, carbohydrates, and fats. The balance will be different based on your goals and your own unique body, but there still needs to be a balance. You need to have this balance in every meal.
This means you need to have protein in every meal. Carbs and fats too, but protein is the one group that tends to be neglected because protein sources are not as portable as carbohydrate and fat sources.
It is much easier to grab a banana or a handful of nuts on the go. It is harder, and takes preparation, to grab a hard boiled egg or a couple pieces of chicken.
In each meal, there should not be an over abundance of one particular group, nor should one particular group be neglected. EVER.
Each time food enters your mouth, you need to make sure there is a synergistic balance of protein, carbohydrates, and fats. Each time. Having non-fat milk with your coffee? That’s a carbohydrate. Where’s your protein? Where’s your fat?
Making sure you have balance at each meal means that you need to know what group each food falls into.
Celery and peanut butter should not be considered a balanced snack because it is not sufficient source of protein. Celery is a carbohydrate. Peanut butter is a fat.
Hummus and pita chips should not be considered a balanced snack because it is not a sufficient source of protein. Hummus is a carbohydrate, combined with an oil (a fat). Pita chips are also a carbohydrate.
You body needs high quality protein in each and every meal. Want examples? You can see examples of my food choices from each food group in the pictures above. Many people are surprised to understand that nuts are a fat, not a protein, and that beans are a complex carbohydrate, not a protein. Team BPM… educate yourself!
I really want you to make sure the media is not your prime source of nutritional education.
You need to seek out real information that doesn’t come from a marketing campaign. Groups of people have a vested interest in teaching you that nuts are full of protein or that dairy will slim your waistline. Buck the system. Listen to your common sense. Nutrition basics haven’t changed for decade. Proper information has been out there since Jack Lalanne spoke about nutrition in the 1950′s. You just have to be savvy enough to filter out the hype and go with the basics.
VIDEO: Jack Lalanne – The Effects of Bad Habits
The basics have not changed since the 1950′s
Simple Carbohydrates vs Complex Carbohydrates
Carbohydrates are the most misunderstood group, primarily because so many different types of food are carbs. So which foods are carbs?
- Dairy (YES it is! There’s protein in dairy — but it is still considered a carbohydrate!)
- Beans (including SOY beans and SOY bean products like tofu)
- Starches (corn, potatoes)
- Refined, white grains (pasta, white rice, flour)
- Whole grains (oats, brown rice, whole wheat)
- Gluten free grains (quinoa, rice, buckwheat)
- Sugar and anything with sugar or corn syrup in it
You need carbohydrates for every single process within the human body. You cannot cut carbohydrates out of your diet and remain healthy and balanced. The trick is to find the right carbohydrates for your particular body.
There are simple carbs and complex carbs. I admit, it can be a bit confusing. To make it even more confusing, in the complex carb group there are some foods that are more complex than others.
It is a good rule of thumb to completely stay away from simple carbs. You know what foods these are. Candy, sugar, soda, refined grains.
It is also a good idea to limit or stay away from some of the “simple” complex carbs like fruit, potatoes, corn, carrots and tomatoes.
You will have to really listen to your own body to know which carbohydrate sources work best for you. You can see examples of my own personal “simple” and complex carbohydrate sources above. Keep in mind this is when I am “off season” or in a muscle building phase. My carbohydrate sources will become even more strict when I go into a competition prep phase.
The Cost of High Quality
There are some things that are simply worth the money. Organic. Free range. Cage free. Raw. Go for quality when it comes to the fuel you put into your body. This truly is a lifestyle change, not just a diet.
You will be cooking your own food more often, eating out less, buying less packaged food (or NO packaged food) and not spending money on alcohol. You will be saving that money so you are able to spend it on the higher quality organic produce, organic and free range animal protein, raw grains, and super foods.
Your body works like a symphony. I’m not just talking about the elegant, magnificent physical process. I’m also talking about your emotions and your mental process. We each have a lot of emotions surrounding food.
We each have our own values, beliefs, morals, and thoughts when it comes to food. The physical aspect of nutrition is just one part of the symphony. There is an emotional and mental aspect as well, and it’s all happening simultaneously, harmoniously, within us.
Your own process is magnificent, unique, beautiful, and completely seamless. Get to know your own body, understand what works best for you, write your own song, and watch your body dance.
xoxo ~ Cori
“Today you are YOU. That is TRUER than true. There is NO ONE alive who is YOUER than YOU!” ~ Dr. Suess
I know you will also like: Cori Ann’s Prepping Fat Loss Diet Plan
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!