Training Nutrition

In conjunction with the pure calorie deficit of 1000 + and going to try and accomplish a few things including:

Consistent Meal Planning:

 - Breakfast of 300 - 600 Calories, whole grains and milk with fruit or a smoothie depending on time and tastes.  When travelling, find fruit options whenever possible.

 - Lunch 300 - 800 Calories- Balanced meals, go for left overs first and can of soup if not available.

 - Dinner - 500 - 1000  As per Cook Smart Menu.  Single portion meals unless way under deficit due to workouts.

 - Snacks - Fruit and Vegetables or Feed Zone Portables are acceptable if within Caloric daily ranges

Water Consumption

 - This need to come before any other beverage consumption, need to get back into habit of drinking pure water.  Aim to consume 3 litres per day + workout needs.  3 litres is approximately equal to 1 bottle per daily quadrant.

Workout Nutrition

 - Need to get more scientific about this, am going to start following feed zone portables.  For short workouts only need to worry about water / salt depletion.  if Caloric output is anticipated to be under glycemic stores (1500 calories) only need water or Scratch Mix.

 - Anticipate a sweat rate of approximately 1 litre per hour, for any additional hours of workout need to add another litre of water per hour of workout to consumption requirements.

For Workouts over 1500 Calories:

Anticipate at Zone 2 effort in room temp or under conditions a caloric output of 750 / hour and 1 litre of water per hour, only anticipate food during workout for workouts over 2 hours and a caloric target of 500 cal / each additional hour over 2 hours.  Anticipating 160 cal / hour from drink, following chart should map out consumption for remaining workouts:

Workout Hours	Calories Required	From Glycogen	From Liquid	From Solid Food	Water Required	Bottles	Scoops of Drink	Solid Food
1	750	590	160	0	1	2	2
1.5	1125	885	240	0	1.5	2	3
2	1500	1180	320	0	2	3	4
2.5	1875	1475	400	0	2.5	4	5
3	2250	1500	480	270	3	4	6
3.5	2625	1500	560	565	3.5	5	7
4	3000	1500	640	860	4	6	8
4.5	3375	1500	720	1155	4.5	6	9
5	3750	1500	800	1450	5	7	10
5.5	4125	1500	880	1745	5.5	8	11
6	4500	1500	960	2040	6	8	12
6.5	4875	1500	1040	2335	6.5	9	13
7	5250	1500	1120	2630	7	10	14
7.5	5625	1500	1200	2925	7.5	10	15
8	6000	1500	1280	3220	8	11	16
8.5	6375	1500	1360	3515	8.5	12	17
9	6750	1500	1440	3810	9	12	18
9.5	7125	1500	1520	4105	9.5	13	19
10	7500	1500	1600	4400	10	14	20