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  • Kathrine Diet PDF

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    Joshua PT Kristenson
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    Kathrine's diet consists of meals and snacks throughout the day with a focus on protein, carbs, and fats. Her morning typically includes eggs or a protein shake for breakfast. Workout days incorporate pre and post-workout meals and shakes in addition to regular meals and snacks. All meals include a protein source along with vegetables and a carb option. Snacks are usually a protein shake or peanut butter. The diet aims to support her training with carefully scheduled nutrition.

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    Kathrine's diet consists of meals and snacks throughout the day with a focus on protein, carbs, and fats. Her morning typically includes eggs or a protein shake for breakfast. Workout days incorporate pre and post-workout meals and shakes in addition to regular meals and snacks. All meals include a protein source along with vegetables and a carb option. Snacks are usually a protein shake or peanut butter. The diet aims to support her training with carefully scheduled nutrition.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    19 views10 pages

    Kathrine Diet PDF

    Uploaded by

    Joshua PT Kristenson
    Kathrine's diet consists of meals and snacks throughout the day with a focus on protein, carbs, and fats. Her morning typically includes eggs or a protein shake for breakfast. Workout days incorporate pre and post-workout meals and shakes in addition to regular meals and snacks. All meals include a protein source along with vegetables and a carb option. Snacks are usually a protein shake or peanut butter. The diet aims to support her training with carefully scheduled nutrition.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 10

    KATHRINE’S DIET

    AM Training Day Diet -“Example” Calories

    Time Schedule Protein Carbs Fats

    8:00 AM Breakfast / Pre Workout X

    9:00 AM Start Workout

    10:00 AM Finish Workout

    10:10 AM Post Workout Shake X X

    11:30 AM Post Workout Meal X X

    2:30 PM Snack X X

    5:00 PM Dinner X X

    BEDTIME Shake / Snack X X

    Clas
    s
    0 0 0
    Aver
    age

    !1
    Pre-Workout Nutrition
    30g protein shake serve mixed in 500 ml water

    Intra- Workout
    BCAA - 1 Serve - 30g with 700ml water

    Post Workout Nutrition


    30g protein shake serve mixed in 500 ml water

    Post-Workout Meal
    Entrees (choose one)
    Chicken or Turkey Breast (organic, skinless) - 150g cooked - or
    Beef (organic, lean) steak or ground - 130g cooked - or
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked

    Carb-Up Sides (choose one)


    Toast -2 Piece
    Potato (any)- 100g
    White Rice - cooked- 100g
    Banana- 1 large
    Pineapple- 200g

    Also Includes (all of these items):


    Salad - as much as you want
    Fibrous Veggies - as much as you want

    Snack
    Protein Shake - 30g serve mixed in 500ml water
    Peanut Butter, with 2 Rice cakes

    !2
    Peanut Butter, with 2 Rice cakes

    Dinner

    Entrees (choose one)


    Chicken or Turkey Breast (organic, skinless) - 150g cooked
    Beef (organic, lean) steak or ground - 130g cooked
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked
    Salmon (wild) - 150g cooked

    Sides (choose one):


    White Rice, - 100g cooked
    Sweet Potato Fries (baked) - 150g cooked
    Sweet Potato (baked or steamed) - 150g cooked

    Also Includes (all of these items):


    Salad - as much as you want
    Fibrous Veggies - as much as you want

    Bed Time
    Protein powder 30g mixed in g Greek Yogurt

    Veggie Options - (fresh organic, raw or steamed) broccoli, cauliflower, cucumber, Brussels sprout, asparagus,
    green pepper, green beans, eggplant, tomato, artichoke, celery, onion (red or white), leeks, radish, zucchini

    Salad Options - (fresh organic) spinach, kale, Swiss chard, collard greens, mustard greens, turnip greens,
    arugula, romaine, mixed baby green blends, cabbage, bok choy, endive

    !3
    KATHRINE’S DIET
    PM Training Day Diet -“Example” Calories

    Time Schedule Protein Carbs Fats

    8:00 AM Breakfast X X

    10:00 AM Snack X X

    12:00 PM Lunch X X

    2:00 PM Pre Workout Meal

    4:30 PM Start Workout

    5:30 PM Finish Workout

    5:45 PM Post Workout Shake X

    6:30 PM Post Workout Meal X X

    BEDTIME Shake / Snack X X X

    Class
    Avera 0 0 0
    ge

    !4
    Breakfast
    Eggs (organic, large) - 2 Whole - 4 Egg Whites
    Grass Fed Butter (unsalted)
    Fibrous Veggies - as much as you want

    Snack
    Protein Shake - 30g serve mixed in 500ml water
    Peanut Butter 40g

    Lunch

    Entrees (choose one)


    Chicken or Turkey Breast (organic, skinless) - 150g cooked - or
    Beef (organic, lean) steak or ground - 130g cooked - or
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked - or
    Salmon (wild) - 150g cooked

    Sides (choose one):


    White Rice, - 100g cooked - or
    Sweet Potato Fries (baked) - 150g cooked - or
    Sweet Potato (baked or steamed) - 150g cooked - or

    Also Includes (all of these items):


    Salad - as much as you want
    Fibrous Veggies - as much as you want

    Pre-Workout Nutrition
    Chicken or Turkey Breast (organic, skinless) - 150g cooked - or
    Beef (organic, lean) steak or ground - 130g cooked - or
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked
    !5
    Carb-Up Sides (choose one)
    Toast (2)
    White Rice - 100g cooked
    Pineapple - 200g

    Intra- Workout
    BCAA - 1 Serve - 30g with 700ml water

    Post Workout Nutrition


    30g Protein shake serve mixed in 500 ml water

    Post-Workout Meal

    Entrees (choose one)


    Chicken or Turkey Breast (organic, skinless) - 150g cooked - or
    Beef (organic, lean) steak or ground - 130g cooked - or
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked

    Carb-Up Sides (choose one)


    Toast - Piece
    White Rice - 100g cooked
    Banana - 1 Large
    Pineapple - 200g

    Bed Time
    Protein powder 30g mixed in g Greek Yogurt

    Veggie Options - (fresh organic, raw or steamed) broccoli, cauliflower, cucumber, Brussels sprout,
    asparagus, green pepper, green beans, eggplant, tomato, artichoke,
    !6 celery, onion (red or white), leeks,
    Veggie Options - (fresh organic, raw or steamed) broccoli, cauliflower, cucumber, Brussels sprout,
    asparagus, green pepper, green beans, eggplant, tomato, artichoke, celery, onion (red or white), leeks,
    radish, zucchini

    Salad Options - (fresh organic) spinach, kale, Swiss chard, collard greens, mustard greens, turnip greens,
    arugula, romaine, mixed baby green blends, cabbage, bok choy, endive

    !7
    KATHRINE’S DIET
    Non- Training Day Diet -“Example” Calories

    Time Schedule Protein Carbs Fats

    8:00 AM Breakfast X X

    10:00 AM Snack X X X

    12:00 PM Lunch X X

    3:00 PM Snack X X

    6:30 PM Dinner X X X

    BEDTIME Shake / Snack X X

    Class
    Avera 0 0 0
    ge

    !8
    Breakfast
    Breakfast
    Eggs (organic, large) - 2 Whole, 4 egg whites
    Grass Fed Butter (unsalted)
    Fibrous Veggies - as much as you want

    Snack
    Protein Shake - 30g serve mixed in 500ml water
    Peanut Butter 40g

    Lunch

    Entrees (choose one)


    Chicken or Turkey Breast (organic, skinless) - 150g cooked
    Beef (organic, lean) steak or ground - 130g cooked
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked
    Salmon (wild) - 150g cooked

    Also Includes (all of these items):


    Salad - as much as you want
    Fibrous Veggies - as much as you want

    Snack
    Protein Shake - 30g serve mixed in 500ml water
    Peanut Butter 40g

    !9
    Dinner

    Entrees (choose one)


    Chicken or Turkey Breast (organic, skinless) - 150g cooked
    Beef (organic, lean) steak or ground - 130g oz cooked
    White Fish (wild) ie, cod, tilapia, sea bass - 150g cooked

    Sides (choose one):


    White Rice, - 100g cooked
    Sweet Potato Fries (baked) - 150g cooked
    Sweet Potato (baked or steamed) - 150g cooked

    Also Includes (all of these items):


    Salad - as much as you want
    Fibrous Veggies - as much as you want

    Bed Time
    Protein powder 30g mixed in g Greek Yogurt

    Veggie Options - (fresh organic, raw or steamed) broccoli, cauliflower, cucumber, Brussels sprout,
    asparagus, green pepper, green beans, eggplant, tomato, artichoke, celery, onion (red or white), leeks,
    radish, zucchini

    Salad Options - (fresh organic) spinach, kale, Swiss chard, collard greens, mustard greens, turnip greens,
    arugula, romaine, mixed baby green blends, cabbage, bok choy, endive

    !10

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