Good morning! I have attached my latest copy of my Coach Robb’s Food & Energy Log spreadsheet. This food and energy log spreadsheet is designed to help you create a personalized eating plan to improve your speed and endurance, build muscle, burn fat and improve your recovery after each workout for optimized health, wellness and ultimately performance. This log will also help you and I identify what food items produce the greatest results in both your training and racing.
To maximize your results, please follow the following three steps:
Capture your body measurements with both the tape measure tape and the calipers (sent to you in a previous email). This will provide us a “snap shot” of your current body composition (i.e. Body Fat and Lean Muscle).
Print the attached Food & Energy Log and review the requested information:
Time: be specific on what time you are eating and/or drinking
Food: be specific on what you are putting in your mouth
Quantity: though you don’t have to weigh your food, strive to be specific when possible (1 apple, 1 large hamburger, etc.)
Energy Levels: 20 minutes after you eat anything, document your energy levels and mental clarity. There is a drop down box that you can click to fill in this field.
Notes: use this area to remind yourself of anything associated with your snack or meal (post workout, business conference, computer lab at school, etc.)
Begin logging your food and fluid intake:
You will want to document every item that crosses your lips for four (4) days. Ideally you will want to catch two days during the week (Monday – Friday) and both weekend days (Saturday and Sunday). Typically, you eat differently over the weekend than you do during the week and you want to capture an accurate snapshot of what you are consuming on a daily basis throughout the entire week.
NOTE: DON’T “CLEAN UP” WHAT YOU ARE EATING BECAUSE YOU ARE WRITING IT DOWN. YOU NEED THIS FOOD LOG TO BE AN ACCURATE DATA LOG OF WHAT YOU TYPICALLY EAT AND DRINK.
If you have any questions or need anything clarified, please don’t hesitate to drop me an email!