Fitness 360: Nutrition Program—Shannon Clark, Body Of Work

For Shannon Clark, healthy eating is all about balance. Get her full meal plan here!

If there's one thing that I discovered as I exercised my way through the years, it's that nutrition is one of the most important elements of physical success.

I used to think I could use hours of exercise to offset dietary mistakes, but I came to realize what a mistake that was. I fell into the trap because it allowed me to eat more each day, which I certainly enjoyed.

But all this exercise took its toll. I realized it was time to become slightly more strict with my diet so I could maintain a leaner physique without so much weekly exercise. Going through this process helped me come to realize that 90 percent of how you look is related to your diet. When your diet is properly set up, you don't need that much exercise at all.

Nutritionally speaking, I found I feel and function best on a higher-protein, moderate-carb, lower-fat nutrition plan. Occasionally, I try to make room for any food I'm craving, but generally I stick to the same 10 foods I love and enjoy. I don't usually have any issues sticking with my diet, because I really enjoy the foods I eat.

Over the years, I learned that small details—like exact meal timing or eating oatmeal instead of brown rice—has little bearing on my results. My typical daily diet looks something like this:

Shannon's Nutritional Regimen ///
Macronutrient Daily Totals
  • Calories: 1,600
  • Carbohydrates: 138 g
  • Fat: 27 g
  • Protein: 202 g
Meal 1: 9 a.m.

Nutritional Info: Calories: 245 | Carbs: 24 g | Fat: 2 g | Protein: 33 g

Meal 2: Noon

Nutritional Info: Calories: 265 | Carbs: 29 g | Fat: 2 g | Protein: 33 g

Meal 3: 3 p.m.

Nutritional Info: Calories: 240 | Carbs: 24 g | Fat: 4 g | Protein: 27 g

Meal 4: 6 p.m.

Nutritional Info: Calories: 260 | Carbs: 27 g | Fat: 4 g | Protein: 29 g

Meal 5: 9 p.m.

Nutritional Info: Calories: 330 | Carbs: 28 g | Fat: 10 g | Protein: 32 g

Meal 6: 11 p.m.

Nutritional Info: Calories: 260 | Carbs: 6 g | Fat: 5 g | Protein: 48 g


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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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KatVonRom

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KatVonRom

Just wondering...With the 9:00am meal of salsa, egg whites, raw oatmeal and applesauce, do you eat that all together or separately?

Jan 1, 2013 9:11am | report
 
Anainwonderland

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Anainwonderland

im thinking that you would eat the egg whites cooked then top them with salsa and then have the oats with the apple sauce like overnight oats since they are raw? Just my opinion.

Jan 2, 2013 12:42am | report
Anainwonderland

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Anainwonderland

im thinking that you would eat the egg whites cooked then top them with salsa and then have the oats with the apple sauce like overnight oats since they are raw? Just my opinion.

Jan 2, 2013 12:42am | report
Anainwonderland

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Anainwonderland

im thinking that you would eat the egg whites cooked then top them with salsa and then have the oats with the apple sauce like overnight oats since they are raw? Just my opinion.

Jan 2, 2013 12:42am | report
Anainwonderland

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Anainwonderland

im thinking that you would eat the egg whites cooked then top them with salsa and then have the oats with the apple sauce like overnight oats since they are raw? Just my opinion.

Jan 2, 2013 12:42am | report
Anainwonderland

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Anainwonderland

im thinking that you would eat the egg whites cooked then top them with salsa and then have the oats with the apple sauce like overnight oats since they are raw? Just my opinion.

Jan 2, 2013 12:42am | report
 
ashmpatel

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ashmpatel

how do u take the eggs at 11pm with the casein powder ? e.g do u mix it all up in a glass of milk ?

Jan 2, 2013 10:02am | report
 
oforiphilip

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oforiphilip

very good

Jan 17, 2013 6:18am | report
 
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