My Leangains Meals

April 14, 2011

Leangains already has a few posts up on possible meals (1, 2). Today’s post is an example PWO menu.

You will notice that my food choices represent a moderate departure from paleo. Most would agree that protein powder is not quite paleo/primal, and I go a little overboard with it PWO. Also, Rice Krispies are a little controversial, but it’s just toasted white rice, and while not a significant source of micronutrients, white rice doesn’t have the nasty stuff that keeps brown rice off the menu. I’m still keeping my food gluten-free and without added sugar (ok like 4g of sugar in the cereal), and outside of the PWO window I keep it very clean paleo/primal.

I’m not planning to run this protocol forever, but I do expect that IF and cyclic low-carb with PWO overfeeds will be a part of my life for a long time. Also, I love the training. Read on.

First focus is protein. I got this one from the Leangains site. Normally I do it with a full pound of roast beef, but I was running low today.

6 oz Chicken, 4 oz Roast Beef, 2 oz Beef Steak, Sweet Potatoes.

Entree Numbers: 84.5g Protein, 54g Carbohydrate, 10.8g Fat for 650.8 cals.

Then a dish I picked up from Robb Wolf.

0.25 cup Applesauce, 1 scoop Whey Protein, Sweet Potato. And lots of cinnamon.

Entree Numbers: 32g Protein, 86g Carbohydrate, 2g Fat for 490 cals.

And finally a fun carby snack.

2.5 cups Rice Krispies, 0.5 scoop Whey, 0.5 scoop Casein

´╗┐Entree Numbers: 25.5g Protein, 60.5g Carbohydrate, 1.5g Fat for 357.5 cals.

______________________________________________

This comes out to 142g Protein, 198.5g Carbs, and 14.25g Fat for 1490.25 calories. This represents 55% of my total intake for the day, normally I get more like 65-70% in the PWO window. Unfortunately I was a little light in the refrigerator meat-wise today.

*Notice that I keep fructose pretty darn low (like 5g from the applesauce and 2g from the cereal). I’m not a fan of fructose.

Entry filed under: Food Choices, Leangains, Recipe. Tags: .

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