{"id":309,"date":"2011-04-14T14:34:59","date_gmt":"2011-04-14T21:34:59","guid":{"rendered":"http:\/\/www.engrevo.com\/blog\/?p=309"},"modified":"2011-04-14T14:34:59","modified_gmt":"2011-04-14T21:34:59","slug":"my-leangains-meals","status":"publish","type":"post","link":"http:\/\/www.engrevo.com\/blog\/my-leangains-meals\/","title":{"rendered":"My Leangains Meals"},"content":{"rendered":"

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

You will notice that my food choices represent a moderate departure from paleo.<\/strong> 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<\/a> 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.<\/strong><\/p>\n

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.<\/a> Read on.<\/em><\/p>\n

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.<\/p>\n

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6 oz Chicken, 4 oz Roast Beef, 2 oz Beef Steak, Sweet Potatoes.<\/p>\n

Entree Numbers: 84.5g Protein, 54g Carbohydrate, 10.8g Fat for 650.8 cals.<\/strong><\/p>\n

Then a dish I picked up from Robb Wolf.<\/p>\n

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0.25 cup Applesauce, 1 scoop Whey Protein, Sweet Potato. And lots of cinnamon.<\/p>\n

Entree Numbers: 32g Protein, 86g Carbohydrate, 2g Fat for 490 cals.<\/strong><\/p>\n

And finally a fun carby snack.<\/p>\n

\"\"<\/a><\/p>\n

2.5 cups Rice Krispies, 0.5 scoop Whey, 0.5 scoop Casein<\/p>\n

\u00ef\u00bb\u00bfEntree Numbers: 25.5g Protein, 60.5g Carbohydrate, 1.5g Fat for 357.5 cals.<\/strong><\/p>\n

______________________________________________<\/p>\n

This comes out to 142g Protein, 198.5g Carbs, and 14.25g Fat for 1490.25 calories.<\/strong> 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.<\/em><\/p>\n

*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.<\/em><\/p>\n