Chase Karnes graduated from Murray State University with a Bachelors degree in Exercise Science. He is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) through the National Strength and Conditioning Association. His philosophy is simple: He believes that whether you're an elite athlete, soccer mom, or family doctor you should have access to the most recent developments in exercise, health and nutrition science.
I’ve had a few people ask me if I’d also include a nutrition journal occasionally with my training journal. Today I’ve included just that. I won’t be doing this every time, but I will throw these in occasionally. My nutrition is greatly influenced by The Renegade Diet, Carb Backloading and The Modified Warrior Diet.
1/23/12
Incline Bench – Worked up to 255×8 – PR
Bench – 210×5, 245×5, 275×5
Pull ups/Neutral grip chins/Chin ups (Alternated with all pressing) – 3×6, 3×6, 3×7 (57 total reps)
Face Pulls – 70x20x3
Close Grip Push Ups – 45 Total reps
Alternating Dumbbell Curls – 30×12, 30×12, 30×8
Nutrition Journal
6:30am – 1 Serving Greens+, Multi Vitamin, Vitamin D, 20 oz. Water w/Lemon
7:00am – Coffee w/1 tbsp. Heavy Whipping Cream
8:30am- 2 Scoops of Alphagen (From Morphogen Nutrition)
9:00am – (Train) – 10 grams BCAAs (Xtend)
10:00am – 2 Scoops Ultimate Muscle Protein in 16 oz. Unsweetend Coconut Milk
1:30pm – 4 eggs, 4 slices bacon
7:00pm – 8 oz. 93% Ground Turkey Breast, 1 Cup Red Potatoes, 1 Cup Broccoli, 1 Digestive Enzyme
8:00pm – 20 oz. 2% Milk, 2 Pop Tarts, 1 Digestive Enzyme
9:00pm – 16 oz. 2% Milk, 2 Scoops Syntha-6 Protein, 1 cup Frosted Mini Wheats w/4 oz. Milk, 1 Digestive Enzyme
9:30pm – 5 Grams Creatine, 500mg Magnesium, 30mg Zinc, 6 grams Omega-3 Fish Oil
Get Better Every Day
Be sure to leave any questions of comments in the comment section.
Hey Chase,
Any tips on how to approach this type of eating plan for someone who trains later in the day? I wake up at 730ish and train around 6 at night.
Thanks man!
Chad
Nutrition on non training days similar?
@Chad – This type of eating actually works best for those who train around 5 or 6. These articles may help you out:
http://www.facebook.com/l.php?u=http%3A%2F%2Farticles.elitefts.com%2Farticles%2Fnutrition%2Fcarb-back-loading%2F&h=hAQHdyiRz
http://www.dangerouslyhardcore.com/360/from-elitefts-back-loading-follow-up/
http://www.dangerouslyhardcore.com/370/carb-back-loading-the-final-follow-up/
http://articles.elitefts.com/articles/nutrition/the-modified-warrior-diet/
Plus Jason Ferruggia’s awesome book, “The Renegade Diet” will be out next week I believe. And Kiefer has a book out on Carb Backloading.
@ Eric – Yes and No. I’ll post a blog up on that very soon though.
Chase, how do you keep from getting hungry between training and over feeding at night? I gave this a go today with my max effort bench training and sitting here now I have 3 hours until I should refeed and I am starving! Also, would you do this program if you are trying to gain weight? If not, what would you recommend (besides your ridiculously epic shakes)?
@ Sean – It takes about 3-4 days to really get used to this type of eating from my experience. The hunger just went away after that time frame. Drinking coffee will help with this. You can also eat during this time, but keep the meals small and fill up on protein and a little bit of fat. Also, make sure you keep the carbs to a BARE minimum during the day. If you take in too many carbs you’ll get large fluctuations in insulin which will trigger hunger. And this is definitley not the only way to eat, but I really do enjoy it. This can be used to gain weight, but so can other methods:
1. Drink a gallon of milk a day
2. Drink 2 scoops of protein in milk after every meal
3. Eat multiple meals a day
And so on. I’ve done it all and they all work.
How are you so big and strong with such a poor diet?
@Rivalrys – What do you consider “poor” about my diet?