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Tom Tadych's Nutrition Program

My overall approach to nutrition is to eat every 2-3 hours, keeping caloric intake between 300-400 calories per meal. Eating every couple of hours keeps my metabolism engaged while not taking-in too many calories at any given meal.

It was tough when I first started, but my body and mind adjusted to the change. Getting into a consistent routine made it easy to continue on a strict plan. Increasing water intake at each meal also helped with adjustments to eating fewer calories.

The biggest thing for me with nutrition is to know what I will be eating every meal, and when I will be eating. This really helps me stay on track. It's important for someone like me to have a strict written plan, because if I don't, I'll just eat anything and everything in sight.

The Pioneer Press: pushing up your wagon, so Jed can fix the axle.

Nutrition:

Calories:

Fats:

Protein:

Carbs:

Meal 1 :

banana

1 Calories: 105
Fats: 0 g| Protein 1 g| Carbs 27 g
Protein bars

2 Calories: 220
Fats: 6 g| Protein 8 g| Carbs 32 g
water

8 oz Calories: 0
Fats: 0 g| Protein 0 g| Carbs 0 g

Protein 9g | Carbs 59g | Fat 6g | Calories 325

Meal 2:

sliced turkey

2oz Calories: 91
Fats: 5 g| Protein 10 g| Carbs 0 g
whole wheat bread

2 slices Calories: 159
Fats: 3 g| Protein 7 g| Carbs 28 g
apple

1 Calories: 91
Fats: 0 g| Protein 0 g| Carbs 24 g
water

8 oz Calories: 0
Fats: 0 g| Protein 0 g| Carbs 0 g

Protein 7g | Carbs 52g | Fat 3g | Calories 250

Meal 3:

rice cakes

2 Calories: 32
Fats: 0 g| Protein 1 g| Carbs 7 g
reduced fat peanut butter

2 tbsp Calories: 190
Fats: 12 g| Protein 8 g| Carbs 15 g
carrots

8oz Calories: 86
Fats: 0 g| Protein 2 g| Carbs 20 g
water

8 oz Calories: 0
Fats: 0 g| Protein 0 g| Carbs 0 g

Protein 11g | Carbs 42g | Fat 12g | Calories 308

Meal 4:

chicken breast

1 Calories: 167
Fats: 1 g| Protein 36 g| Carbs 0 g
whole wheat bun

1 Calories: 110
Fats: 1 g| Protein 5 g| Carbs 21 g
orange

1 Calories: 71
Fats: 0 g| Protein 1 g| Carbs 18 g
water

8 oz Calories: 0
Fats: 0 g| Protein 0 g| Carbs 0 g

Protein 42g | Carbs 39g | Fat 2g | Calories 348

Meal 5: Pre Workout

Optimum Nutrition 100% Whey

1 scoop Calories: 120
Fats: 1.5 g| Protein 23 g| Carbs 3 g
BSN NO-Xplode

1 scoop Calories: 25
Fats: 0 g| Protein 0 g| Carbs 6 g

Protein 23g | Carbs 9g | Fat 1.5g | Calories 145

Meal 6: Post Workout

BSN Cell Mass

1 scoop Calories: 30
Fats: 0 g| Protein 0 g| Carbs 7 g
Optimum Nutrition 100% Whey

2 scoops Calories: 240
Fats: 3 g| Protein 46 g| Carbs 6 g

Protein 46g | Carbs 13g | Fat 3g | Calories 270

Meal 7:

fat-free cottage cheese

1/2 cup Calories: 82
Fats: 0 g| Protein 12 g| Carbs 8 g
light yogurt

1/2 cup Calories: 69
Fats: 0 g| Protein 7 g| Carbs 9 g

Protein 19g | Carbs 17g | Fat 0g | Calories 151

Supplementation

Supplementation for me has to be like everything else, consistent and planned out. I use supplements to help fill in the gaps with nutrition elements I might not be getting with my diet. I take the brands that I do because I feel these are the particular products that have worked best for me.

I change up my pre-workout between NO-Xplode and Jack3d because I find them both to be effective, and changing it up helps mentally. I don't think my body gets a chance to get used to one particular pre-workout. I also cycle off pre-workouts for 2-to-4 week periods once or twice a year. I think when I cycle on and off and keep things mixed up, I feel as though I get better results from my pre-workout.