Thank you for your interest in Coach Robb’s Food & Energy Log. This important tool in the Coach Robb toolbox will put you one step closer to learning to Train Smart, Not Hard & Avoid Overtraining!
To maximize your results, simply follow the steps below:
Step 1. Print the 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.)
Step 2. 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.
Step 3. After filling out the food and energy log for four days, implement the 2-Week Food Challenge to strip your body of its dependency on simple sugars and white startches. By starting with a clean slate and slowly introducing the foods you miss, we can then narrow down the foods that work best for your mental clarity, energy levels and performance and create a customized nutrition plan.