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Health and Fitness

Nutrition and Fat Loss 101, Part 2 – Sample Food Diary

I talk a lot about what to eat for health and fat loss. Sometimes I might tell you about a meal I’ve cooked, or I might explain why I don’t think a high-carb diet is suitable for most people, or I’ll talk about the best foods for rapid fat loss and detoxification. If you read through the nutrition archives of this blog you’ll be busy for days.

Yet somehow in the midst of all that I have never shared with you a full day’s example of how I eat. A reader pointed that out to me in last week’s Foundation of Nutrition post, which is part of a new series I’m calling ‘Nutrition and Fat Loss 101’.  I thought I’d better rectify that and add in a previously unplanned addition to this series!

this is how i eat

This is a typical sample (non-treat) day:

5.45am: wake up, take fiber, primal greens, glutamine, selenomethionine (selenium) in water with 2 yang-r-ala washed down with it (carnitine and alpha-lipoic acid; best ever combo for fat loss and for morning energy). Extra glass water before this, and another half glass after this.

6am: in car on the way to the city: 120-140 grams of leftover roast beef, 5 or 6 raw organic brazil nuts

6.20-7.30am: in my favourite writing haunt (city cafe): 2 long macchiato’s

8.15am: BCAAs, C and E, carnitine, glutamine before training, followed by BCAAs, beta-alanine during training and BCAAs, C and E, magnesium after training. My morning training is always weight lifting. Currently I am trying to build muscle, so I am lifting very heavy weights with very slow tempos and long-ish rest periods. I’m on a 4-day split. I do not stretch or do cardio after (or before) training.

9.25am: Immediately after training (usually while still in gym; i.e. change-room) organic grass-fed natural protein shake with teaspoon raw cacao, primal greens, glycine and glutamine added. I’d usually take the above-mentioned PWO supps with this.

9.45am: 2 poached eggs (if I’m extra hungry I might have 3 scrambled instead) with 100 grams grass-fed steak, spinach sauteed in butter. 2 x primal digest chewed before eating, 2 x holy basil before eating. During meal: 3x HCL, 1 x zinc, 2 x gotu kola, 1 x NAC-2 plex, 3 x fish oil (I rotate which blend I use), 2 x omnizyme, 2 x hepatoforce, twice a week I would take at least 5,000 mg vitamin D with a morning meal.

11.30am: Strong 3/4 latte. I’m trying to minimise milk; I would like to cut it out altogether but am just being lazy about it. So I order strong lattes with only 3/4 milk which ends up being barely any more milk than a long macchiato, but for some reason I just don’t want to order a long mach later in the day!

12.30: Organic chicken breast, broiled, with raw greens. Usually spinach, cucumber, capsicum, celery; something like that. Sometimes I will bring leftover steamed veg like broccoli, green beans, broccolini. Handful of self-roasted almonds, or 2 flat teaspoons of nut butter (not peanut). Same supps as at earlier meal.

3.30: Same as at 12.30.

4.30: I might do 20 minutes of intervals sprints on the treadmill, or occasionally a circuit workout in the gym. I would take some BCAAs before this.

4.15: PWO shake, same as before. I only take 2 shakes if I’m doing 2 workouts; I prefer solid food aside from this. With or without the shake I would eat a few more nuts and usually some more chicken/meat/fish from whatever is left from my day’s food.

7pm: Grilled barramundi with fresh lemon, salad, steamed green veg. Same supps as earlier, except also 2 x ubermag and 1-2 x yin r-ala added.

8.30pm: (This is just last night; I try not to eat after dinner at least half the time): organic full-fat yoghurt with steamed rhubarb, a few toasted seeds, and cinnamon. Peppermint tea.

10pm: Fiber, glutamine, uber inositol, 2 more ubermag, glycine.

10.30pm: Bed.

All of my supplements are from Poliquin Performance, and I also stock only Poliquin in my office. The exception is protein powder, which I get from Tonic Superfoods (enter bodyincredible at checkout for a discount) and also stock in my South Melbourne office.

I should also add, this is on a work day; which happens 3 x p/week. On a non-work day I might sleep in until 6, and would certainly only do one workout. Unless I add in some kettlebells at home 🙂

Comments/thoughts/questions? Jump in below!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Here’s the thing girlfriend.

Sister.

Brother.

BADASS REVOLUTIONARY FUCKING LEADER YOU.

You came here to be all of you, be all of you now.

And now?

It’s time.

👉👉 IDENTITY.

10 Days with Katrina Ruth to Wake You Back Up to You. And Unleash the Game You’re Done Waiting For.

Day 1 LIVE Asskickery shooting into your soul in just a few days time!

DAILY you + me + God + soul to follow.

This?

Is the do/not/miss time going into you that you’re soul has been hungering for and it’s time.to.FEED it!

Here’s how it’s going down:

> 10 Days ALL new live online course with Katrina Ruth

> DAILY asskickery | activation | bulletproof coffee up the booty (that’s me)

> DAILY journal prompts | worksheets | exercises to get you going and flowing into ALL of you

AND:

> (this is crazy!) DAILY bonuses to help you implement our IDENTITY work in different areas of your business. Money. Body. Relationships. Life! Application of what we are working on out the wazoo!

> All trainings recorded and yours to keep for life in your Katrina Ruth Members Dashboard (training times will be announced day by day as we begin. Day 1 live asskickery at XXXX. Training times will vary day to day to account for students all around the world!

> Live Facebook Group with Kat and the #KatNinjas throughout

> IMMEDIATE and then DAILY and then FOREVER AFTER switch flickin’ into YOU as soon as you say yes! (That is just how this works).

What to expect, from this time together?

Every.single.thing. you’ve always known was there within.

> Certainty. Of soul, of God, of what flow requires, of, well, everything.
> Ability to always know the right decision to make, and how to make it. NO MATTER WHAT.
> Courage and abilily and inner strength to then ACT as you need to
> Ability and soul certainty walk away. Know what to walk away from. Shred and burn. Immediately and as required. Amen.
> ALWAYS ability to access flow. Message certainty. Soul guidance on what you create, unleash, how, to whom.
> Magnetism. Activated. From within. To and from your soul peeps. In all areas.
> Money certainty, where it comes from, how to inhale / exhale it, infinitely, PEACE on this.
> Peace. In general. Where it comes from. How to be IN it. How to return to it when it seems far away.
> Moving through the ‘woods’ of business, of life, of you. Recognising it. Being okay with it!
> Leaning in. Surrender. The things that go with this. How to let it be easy, happy, a joy!
> JOY. From God. From within. All THROUGH you. AS IT WAS ALWAYS MEANT TO BE.
> Forgiveness, and grace. Where you know it comes from. How to receive it fully.
> RECEIVING. Unlocking the portals to. Opening up the floodgates. Seeing where you dial it back. Stopping that shit!
> Turning up the dial in all areas. What it means, and how.
> BEING the mofo light. Being all of it. Owning your too muchness! SWAYING with it.
> Being in the dance with God and soul and life and ALWAYS knowing your next move. ALL of that. And so much more.
> Creating. Being the artist the messenger the performer the leader the shift the YOU, who just lets it flood out. Knowing what works. Does not. How to release. Go deeper. And also? Sell TF outta that game.
> Being the leader NOW. Appointing yourself. What it means and why you’re already pre-approved.
> BIRTHRIGHT. Accessing and owning your soul blueprint. The blueprint of YOU. Of purpose. And destiny. And truth. Let’s go!

You want more?

There’s so much more.

^^ This? Is the warm-up, the first bit of what dropped through to me when I felt in to this, allowed it to come through, for you.

We will see what unfolds,
when it unfolds,
when we enter this dance,
together!

But what this is really about, and why you know you need to be here?

You’re done with playing the game of waiting to play the damn game.

Identity, baby.

IT’S TIME.

https://thekatrinaruthshow.com/identity

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