Low Carb Day
Food and Workout Guidelines
Low Carb Day (MACRO GOALS: 20C/40P/40F)
- Eat fewer than 50 grams of net carbs (Grams of Carbs – Grams of Fiber).
- Avoid starchy carbs like root veggies and grains.
- Eat lean protein at each meal (turkey, chicken, egg whites, clean protein powder like Shakeology)
- Eat when you’re hungry & stop when you’re full.
Low Carb Day Foods
Eat UNLIMITED amounts of:
- Spinach, kale, Swiss chard, lettuce, collard greens, arugula
- Cruciferous vegetables- broccoli, cauliflower, Brussel sprouts, cabbage
- Lean Protein: Ground turkey or chicken, whole turkey or chicken, turkey jerkey, fish, egg whites, clean protein powder like shakeology
- Other- bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant
Eat only 1-2 servings of:
- Nuts & seeds, avocado (serving size= 1 cupped handful, 5-7 servings = 50 grams net carbs)
Avoid the following foods
- Root veggies (squash, sweet potatoes, beets, etc.), carrots, peas, corn, all fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)
- NOTE: The root veggies and gluten free grains are not bad foods. We simple want to avoid them today because they are high in carbs. Tomorrow, you will be able to eat unlimited amounts of these foods!
Low Carb Workout: Low Intensity Cardio, Strides, Chin-Ups and Pull-Ups
LOW INTENSITY CARDIO: EASY RUN
Easy Run: Slow, comfortable miles that make up 50-75% of your weekly mileage. Easy runs help to make your aerobic system stronger, which is the system your body used for up to 99% of your race. (anaerobic is used for the remainder.) To put it simply, you inhale, your body (aerobic system) uses that oxygen to power your muscles, and you exhale. The stronger your aerobic system, the better your body uses oxygen to power your muscles, and the stronger you become! Contrary to belief, running your easy runs fast will NOT make you faster. It will actually diminish your aerobic development, increasing your chances of overtraining and injury. To get fast, you must run slow!!
NOTE: If injured or working to increase mileage at a slower pace, sub run for 30-60 minutes of elliptical, biking, or swimming.
Strides are a quick, simple ways to help you gain muscle strength, speed, and improve running form without exhausting your body. You will complete strides after your easy run. They are 20-30 second sprints done at 80-90% effort. Here is how you perform a stride:
- Start running at a comfortable, easy speed and work into your faster pace.
- After the first 5 seconds, you will have reached your stride speed. Focus on pumping your arms font to back (vs. crossing over your chest), lifting your knees, and landing on your mid foot (not on your toes or on your heal, but on the middle of your foot)
- After your stride, give your body time to fully recover (about 45-60 seconds). When your breathing has gone back to normal, you may repeat the steps above. Do this 5-8 times after your easy run.
You will to chin-ups/pull-ups or the 5 minute core routine:
Chin-ups and pull-ups help target the biceps and the upper back, which can help improve running posture
Instructions and variations: If you’re a beginner, try standing on a chair to assist in getting up. Over time, you can move to one foot and then use your legs only towards the latter repetitions. Work your way up to 15-20 repetitions.
Like the chin-ups, pull-ups target the biceps and the upper back (from a different angle) to help improve running posture and prevent hunching over when going up hills.
Instructions and variations: Same instructions as the chin-up for beginners. Work your way up to 15-20 repetitions.
5 Minute Core Routine
- running v-sit
- austraillian crawl
- flutter v-sit
- supine plank leg lift right
- font supine leg lift
- supine plank leg lift left
- superman flutter
- pushup to plank
- v sit flutter
- rockie push ups
BONUS: Sub Strides for Hills
After strides become easier for you, try this hill workout instead.
Running uphill and downhill require some slight tweaks to your form to maximize your power and efficiency as well as provide you much needed oxygen. Here are four form suggestions and a visual for how to implement them.
- Keep your chest up and open with a slight lean forward at the hips.
- Keep your head and eyes up, looking about 30 meters in front of you
- Focus on driving your knee off the hill.
- Plantar flex (point your toes towards the ground) at the ankle for maximum power.
Even though uphill running is the part that requires additional effort, having the correct downhill running technique will only help you, and can make a big difference to your performance.
- Have a slight lean forward at the hips to take advantage of the downhill. You only need a slight tilt to benefit from gravity. Keep your arms relaxed and only slightly moving forward and back. Keep your head up and your eyes looking forward.
- Land with your foot either right beneath your torso or just slightly in front of your pelvis, depending on the grade of the downhill (the steeper the grade, the more likely your foot is to land out in front). Extending your leg too much will cause you to land on your heel, which will act like a breaking motion. Focus on landing towards your midfoot to maintain speed while staying in control.
- Stride length should naturally extend when running downhill. The pace and the grade of the hill will do this naturally for you.