Current Goal: Trim down for Gasparilla Marathon

Racing Weight, How to Get Lean for Peak Performance

By Matt Fitzgerald

I have been reading this book to help dial in my weight and body fat percentage. I have read a lot of books in my weight lose adventure but put this at the top of the list. Anyone trying to lose weight, regardless of your goal, this is a must read. 

Racing Weight Vs. Training Weight

Slow and Steady (Weight Loss) Wins the Race

·         Schedule: 6 small meals per day + dinner

o    Eat at 7am, 9am, 11am, 1pm, 3pm, & 5pm. Calories: 225 per meal

o    Dinner 6:30-7pm Calorie:1000 -1400

Current Daily foods are:

      7am:   Dannon Light & Fit Yogurt w/ melon. I love Cantaloupe & Honey Dew. 
9am:   Myoplex Lite Nutrition Bar & large coffee w/ cream and sugar

      11am: EAS Protein Shake, 1 banana & 4 almonds.

      1pm:  EAS Protein Shake, 1orange & 4 almonds. & diet coke

      3pm:  South Beach Living Cereal Bar

      5pm:  Dannon Light & Fit Yogurt w/ Kashi Go Lean Cereal bites or Cliff Bar Mini

Dinner: I eat a variety for foods for dinner. I could write a whole page on dinner.   
Dinner will be a ongoing topic. For now I will cover the basics.

1.     Most everything I buy is “low calorie”, “reduced fat”, “fat free” or “sugar free”. Examples reduced fat cheese, fat free half & half, fat free salad dressing…

2.     White meat chicken is my favorite. I could eat some form of chicken most dinners.

3.     Seafood, mainly fish and scallops with some shrimp every now and then.

4.     Ground turkey, I use this a lot in place of ground beef or mixed. Turkey burgers, turkey hotdogs, turkey taco, turkey meatballs, turkey sausage, you get the idea.   

5.     Side items are where I could get in trouble and try to go with a small portions and stay away from a lot of things. Example Wholegrain breads, but low calorie. Brown rice, potatoes

6.     Salads, lots of salads. Always with fat free dressing, light on the toppings if at all. Ex: crotons, cheese, ham, etc….. I stick to the greens.

Notes:

·         I drink lots of water all the time. At least a large cup every hour.

·         I was a big coffee and diet coke drinker and have cut it back to 1 large coffee in the morning. 1 diet coke with my 1pm meal.

·         I drink 1 cup of caffeine free hot green tea at night

·         Days with early morning training, 5am-6am, I add additional meal of fruit/melon w/ Dannon light & fit yogurt.

·         I always try to get fresh foods and stay away from the processed stuff.
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Year 3 to 3 ½

Goal: 199 lbs, lose 20 pounds

Game Plan: 2200 calories, 6 meals

·         Schedule: 5 small meals per day

o    Eat at 9am, 11am, 1pm, 3pm, & 5pm. Calories: less than 190 per meal

o    Dinner 6:30-7pm. Calorie:1000 -1400

Daily foods:

      9am: Myoplex Lite Nutrition Bar & large coffee w/ cream and sugar

      11am: Myoplex Lite Powder

      1pm: BodyTech Pro-Pudding & diet coke

      3pm: South Beach Living Cereal Bar

      5pm: Dannon Light & Fit Yogurt w/ Kashi Go Lean Cereal bites.

      7pm: Dinner

Note:

·         I again increased my calorie a little to keep up with my work out schedule.

·         I would use GU sport gels for training sessions over 2hrs. 100 calories each, 2 per work.
I would also drink the new Gatorade G2, the low calories. Depending on the workout I mixed with water to cut the calories. 
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Year 2 to 3

Goal: 220 lbs, lose 35 lbs

Plan: 2100 calories, 6 meals

• Schedule: 5 small meals per day

• I added the banana to help get my through the afternoons.
• Keep in mind I was bike 3 times a week _______________________________________________________________

Year 1 to 2

Goal: Lose 4 to 5 pounds per month. I finished the second year losing 50 lbs

Plan: 1900 calories, 6 meals

• Schedule: 5 small meals per day

·         Eat at 9am, 11am, 1pm, 3pm, & 5pm. Calories: 170 at 9am, 100 for the rest per meal

·         Dinner 6:30-7pm.Calorie:1000 -1400

Daily foods:

      9am:  Medifast Bar & large coffee w/ cream and sugar

      11am: Medifast Shake

      1pm:  Medifast Shake, & diet coke

      3pm:  Medifast Shake

      5pm:  Medifast Shake

      7pm: Dinner

Notes:

·         This was the year I cut down the coffee and diet cokes. I was drinking 3 large coffees until lunch and 4 or 5 diet cokes in the afternoon.

·         I added the nutrition bar as my first meal to give me all day to burn off the extra calories.
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First Year: 1

Goal: Lose 4 to 5 pounds per month. I finished the first year losing 50 lbs

Plan: 1900 calories, 6 meals

• Schedule: 5 small meals per day

o    Eat at 9am, 11am, 1pm, 3pm, & 5pm. Calories: 100 each

o    Dinner 6:30-7pm. Calorie:1000 -1400

Daily foods:

      9am:  Medifast Shake

      11am: Medifast Shake

      1pm:  Medifast Shake

      3pm:  Medifast Shake

      5pm:  Medifast Shake

      7pm: Dinner

Notes:
I stuck with the basics and I believe that’s why it worked for me. I only had to stay focused on 5 shakes. When I had a craving I would make that my dinner. Example, if I wanted French toast, I had it for dinner with light syrup and no butter.