Tom Tadych's Nutrition Program

Tom's overall approach to nutrition is to eat every 2-3 hours, keeping caloric intake between 300-400 calories per meal.
Tom Tadych's 100K Fitness Program

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

Nutrition:

    Calories: 1797
    Fats: 27.5g
    Protein: 157g
    Carbs: 231g

Meal 1 :

  • banana

    banana

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

  • protein bars

    Protein bars

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

  • water

    water

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

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

Meal 2:

  • turkey

    sliced turkey

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

  • whole wheat bread

    whole wheat bread

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

  • apple

    apple

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

  • water

    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

    rice cakes

    2 Calories: 32
    Fats: 0 g| Protein 1 g| Carbs 7 g

  • peanut butter

    reduced fat peanut butter

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

  • carrots

    carrots

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

  • water

    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

    chicken breast

    1 Calories: 167
    Fats: 1 g| Protein 36 g| Carbs 0 g

  • whole wheat bun

    whole wheat bun

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

  • orange

    orange

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

  • water

    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

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

Meal 6: Post Workout

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

Meal 7:

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.

Morning:

Pre Workout:

Or:


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