Here is the second posting in regards to nutrition, training and lifestyle for a few members at CFH. Today we will take a look at Miriam! Miriam is an athlete who is at an ideal BF% already and specifically trains for performance up to 6 days a week. She also wakes up at 4:30 everyday for work.
Any questions/comments post to FB page!
Similar to Dawn’s diet, Miriam uses high quality fats for more calorie consumption, as well as to support her training volume of 6 days a week. Miriam’s carbohydrate intake is also higher in order to aid in recovery and performance. Miriam introduces and includes extra carbs like sweet potatoes and fruit for breakfast and dinner on training days. On non-training days, she replaces the above (SP and Fruit) with quality vegetables. This template can be used for an athlete who trains with less volume, and has goals to lower BF% and increase body composition.
6oz.-8oz protein (chicken cakes, pulled pork, tuna salad or homemade beef burger)
Warm-up: Squat Therapy!
Strength: Please record results for necessary use two weeks from now
Build to a 2 rep max, then calculate 80% of the 2 rm and hit 5 additional sets.
Immediately after, find your 10 rep max front squat. This is to be done in one shot.
5 rounds NFT (not for time)
10 Good Mornings
20 Abmat Sit-ups OR 10 GHD Sit-ups**
**Proficiency in this movement is necessary and needed for those who want to sub GHD Sit-ups