Everything I Eat In A Day | 1 Week Out From The Marathon | Ironman Prep S2.E13

[Music] do [Music] [Music] so [Music] what's going on guys good morning we are about a week out from the marathon that's going on january 30th my sub three hour marathon attempt about one week out and today today i'm going to show you a full day of eating everything that i'm consuming um and really staying on top of nutrition hydration that being water consumption and electrolyte consumption but right now sipping on some coffee it is currently like 5 15 a.m and i'm outside because i don't want to wake up steph and my dad is currently living with us right now so i don't want to wake them up i'm out on our front porch so i just made some coffee i'm going to sip on this and then i'll show you the next steps to the morning but i want to be running by 6 a.m every morning this morning i have seven miles seven easy miles we're in the tape right now volume is low intensity is low i don't say low but lower volume intensity is lower than it has been because we are in the taper and preparing for this big race but good morning let's kick it off [Music] [Music] so first thing i'm consuming this morning that consists of calories is g m sport so two scoops of g1m sport is gonna provide me 40 grams of carbs from cluster dextrin so it's gonna be very fast gastric emptying leave the stomach very quickly enter the intestines and you can use it for fuel and then 700 milligrams of sodium in two scoops because there's 350 milligrams of sodium per scoop i'm trying to get on top of my carbohydrate intake already for the day i don't want to train fasted and i want to start fueling with some electrolytes so getting g1m sport in before every run is essential for me two scoops already down and then the second thing i want to talk about is these are a brand new pair of nike vapor fly next percents um my previous pair that i had i probably put a hundred miles on them just with some training runs didn't plan on it but um i ended up picking up a new pair just before this race coming up so in the next couple runs i'll break them in i'll probably get like 20 total miles tops on these things before going to the race uh the nike vapor fly next percents don't have a huge lifetime i i've heard they have only top down at like 120 150 miles so i'll have a brand new pair for this race coming up so that's what i'm wearing today to break them in this will be the first training run in them so here we go seven miles seven miles 804 minute per mile pace average heart rate was 140 based off the um garmin chest heart rate monitor and i have an idea now what i want to do to these new vapor flies so let me show you so what we're going to do is we're going to breathe it into existence so we got 1 30 2021 on the left shoe and the red shield two and we're gonna fill this in after the race two something there we go january 30th two something as they say the hay is in the barn the training is done now we taper we rest up and then we race january 30th 2021 two to something [Music] so first thing after my run every morning one scoop of strong reds mixed with one scoop of strong greens right in there and then one serving which is four capsules of strong multivitamin one capsule which is one serving of strong joints so i got five capsules there morning strong stack every single morning [Music] now here is the famous the nick bear famous protein waffle recipe so one serving of kodiak cakes power cakes mix one and a half scoops of blueberry muffin whey protein vanilla works very well as well but i like using blueberry muffin about a half cup of milk one serving which is 15 grams of chia seeds one egg about a teaspoon of vanilla extract teaspoon of ground cinnamon and i almost always forget this but this is one of the most important pieces a mashed up banana and i'm gonna top it with blueberries and sugar-free syrup so let's make the waffle [Music] now this is one of those meals that never ever ever gets old so we'll get the the first bite right here and dive right on in they're not dry they're perfectly cooked perfectly prepared blueberries protein waffles sugar-free syrup [Music] oh yeah yeah [Music] so today i have three training sessions the first was that seven mile run this morning the second is just an easy spin for like 45 minutes on the bike during lunch or after lunch and then after work i have a key bike workout or not bike workout a swim key swim which um you can put a lot of effort into a swim and it's not super taxing on your muscles your body so we can still incorporate some key swims right now and it won't affect the run but one of the things that popped into my mind this morning that i want to talk about in regards to nutrition as i was making breakfast and i was thinking you know there's a lot of people that ask questions about intermittent fasting i kind of do the opposite of intermittent fasting in the morning um the only time i'm fasting is when i'm sleeping but i like using in the morning to get as many nutrient dense food items or supplements into my body to kick off the morning and then throughout the day just makes me feel the best makes me feel great my morning starts well so i don't fast and especially around training i want to get nutrition in and then that thought process drove me into another train of thought and that was in regards to make me tracking nutrition i track calories and macronutrients right now just to make sure i'm eating enough to fuel and recover during all of my training and i'm not tracking just to hit certain numbers like i have ballpark ranges that i'm i'm falling in between but i'm really focused on the quality of the nutrition that i'm consuming and the reason being is i don't want to fuel with with crap for one i want nutrient dense food items um high quality proteins fats and carbs that come along with vitamins and minerals but at the same time my diet stays very consistent and a lot of things that i eat are the same the reason is that i know at this point what works for me what digests well what makes me feel good what i can train well on but you can use process of elimination to identify variables that work and don't work for you diet is one of those things that you can control there's things in life and especially with fitness and training that you can control and there's things that are out of your control diet is one of those things that you can control so why not maximize the things that that are in your control [Music] yes so after getting to work today i had a bunch of meetings meetings are done for the first half of the morning right now it is 10 30 a.m which is typically when i eat my second meal so i'm drinking a nice little lacroix here preston likes to call la crotch i don't know why zero calorie just sparkling water and then my favorite meal to consume i'm gonna eat this for this meal and the next meal this is seven ounces of ground beef it is 96 for ground beef seasoned it's prepped and then it is a cup and a third 260 grams of jasmine rice and i add a bunch of sea salt i salt every meal just because i'm a heavy sweater and i'm a very salty sweater so i need to replenish with either g1m sport an electrolyte supplement or just adding salt sodium to my diet and then some uh sugar-free ketchup so this is meal number two and honestly i never get sick of this meal i could eat this meal every day of my life for every single meal it's just a good move so first bite never gets old right now i am prepping for uh it's probably 45 minutes after i ate lunch so i'm gonna mix up a scoop of intro flake and this is what i'm gonna sip on while i'm on the bike the bike is only 45 minutes it's just to keep my legs fresh and spin it out i have found a massive difference in in training when i add in these spin out rides so cadence will stay high power and wattage will stay lower but my legs will feel more fresh after this ride than they did going into it so mix this up go set up zwift and then get to it so right now between running a business training for an ironman training for a marathon being freshly married my day is is it's booked from the time i wake up at 5am until the time i go to sleep which is around i shoot for 10 pm booked every single minute to me minutes matter which is another reason that i eat the same meals it eliminates a variable but it also eliminates the thought process of having to find something to cook you know i can prep all these same meals and have these options readily available and i know they fit into my diet i don't want to wake up and have to think what am i eating today i want to wake up and know what i'm eating going that day so nutrition isn't taking up all my thought power right like nutrition should there should be a major and massive importance on it but it shouldn't require this huge bandwidth just to get it done on a regular basis and be consistent with it i know it works i know it fits and i don't want to spend too much time thinking about what's the next meal because minutes [Music] matter so meal number three right off the bike we have another seven ounces of ground 96 for beef with 260 grams of jasmine rice which ends up being like a cup in a third and then i'm gonna add more salt to this meal like i said assault everything wham bam just like that some more sugar-free no sugar added ketchup so we're going to beautify this meal right here big ketchup fans here i think in the warehouse fridge right now there's probably i'm not going to lie six bottles of ketchup and then we have a dave's killer bread bagel with two tablespoons of peanut butter and you already know it's super chunk peanut butter not that creamy stuff no one likes the creamy stuff this is the soup you like do you like yoly likes the creamy stuff i want to say i'm surprised but i'm not i'm really not so super chunk right here this mule right here will hold me over until after my swim so we're gonna work uh swims like 4 15 p.m we can't film the swim anymore because someone at the pool we were filming at lifetime complained about being in a video so we lost our filming privileges uh at lifetime but i will be swimming at 4 15 and the next meal after that will be dinner the last meal of the night probably so leaving the office for the day lots of new things we're working on right now very exciting things but from new athletes new employees the new gym we're building out new product labels new products website changes we're rebuilding our mobile app there's a lot of things we're working on now and it's fun and exciting and the team is working their ass off the team is working so hard i'm so proud of this team my brain and mind are always like just thinking especially during this taper right now my energy during this taper is a lot higher than normal i feel like my brain activity is higher than normal just so many exciting things going on right now so i'm home i'm about to make dinner uh we're doing chicken thighs tonight some bread and arugula salad and then some potatoes and i'm baking the oven so i'm gonna show you how i make these potatoes these are just red potatoes that are diced up just like so what we're going to do first is some olive oil we always put our olive oil on these these containers right here there's some olive oil on there and we're going to toss this around a little bit i need some sort of like this thing we will mix this and then we're gonna go the seasonings for the seasonings there's not really any rhyme or reason i just grab a bunch and these are my go-to's so we're gonna do some garlic salt put some garlic salt in there and we mix it up it'll get everywhere we're gonna do some onion powder and steph has nicely organized all of our spices i'm gonna put some paprika in here it's never the same it's always a different combination of spices and tonight this is kind of what i grabbed and for me this is where the money really happens we're gonna do a little bit of time i love time and rosemary thyme and rosemary on chicken or potatoes or anything really is my favorite just the smell of rosemary i could use a rosemary cologne and i'd be in love all right so we're going to mix this up get everything nice and coated and then we're going to throw this on a pan and bake these at the oven's at 400 right now i'm going to bake it 400 for i'd say 40 minutes until the center's cooked and soft but the outside's a little crispy so take this pan throw it on there do this and throw it in now we wait [Music] and the last meal of the day or night we have seven ounces of grilled chicken thighs 14 ounces of the red potatoes are in the oven we have some sourdough bread here from heb and then a mixture of blackberries and raspberries and an arugula salad with some parmesan cheese uh salt pepper and bolt house ranch dressing so this is what i'm eating now we're gonna see what my dad and steph are eating all right tell me what we got going on here some pepperoni pizza i'm not sure who the vendor is but it's delicious digiorno okay very deep dish very good stef brown sugar pecan crusted salmon bread salad healthy there we go i was currently in the process of getting everything packed up for tomorrow morning because tomorrow morning i'm heading downtown to run with the crew that i'm running the marathon with january 30th uh to do some tempo work light tempo work nothing too crazy but i was packing up my stuff for the morning and i figured i would show you because there is a lot of preparation that goes into the day and the night prior in terms of just packing clothing whether i'm running cycling or swimming and then packing nutrition and food let me just show you what i've packed for tomorrow morning and for lunches and meals now i'm a big fan of the saying if you fail to plan you should plan to fail so i like laying things out the night prior for the next morning so i have g1m sport sitting out for tomorrow morning the two bottles one of these bottles i will consume on the way to the run which will have two scoops of g1m sport and then this bottle is for during the workout it'll be another two scoops of g1m sport i'll make a bagel or an english muffin before leaving in the morning and for after the run i have there's just water in here but this is to mix up protein i have the protein in the baggie here this is blueberry muffin a banana and then another english muffin with two tablespoons of peanut butter and this is meal two and three so i have ground beef and rice ground beef and rice prepped and then this is everything i need to change tomorrow morning just so i don't forget anything my clothes towel bike stuff for tomorrow and then my shoes these have been my go-to actually just like daily wears these are the hoka rokka x love these by the way but remember if you failed a plan plan to fail what's going on guys so today i'm going to be walking through my personal home gym [Music] soon be a speedo

Channel: Nick Bare

Views: 423,396

Rating: 4.9482398 out of 5

Keywords: nick bare fitness, marathon training, marathon training program, ironman, 26.2, running, bodybuilder to endurance athlete, endurance athlete, bare performance nutrition, bpn supps, endurance training, nick bare ironman, how to run, fitness, swim bike run, hybrid athlete, run and lift, run and weight training, embrace the suck

Id: 8IkmPFR-QZU

Length: 25min 26sec (1526 seconds)

Published: Sun Jan 24 2021