I give nutrition coaching to Super Athlete Steve In a Speedo – tips that can also help you perform better, lose body fat and improve your health. Even if you’re not a super athlete.
I’ve been reading Steve’s blog for several years and though I am always entertained, I’m also mortified by his diet. Though he’s an incredible athlete, he eats mountains of cereal, pizza, and Little Debbie Snow Puffs – stuff I wouldn’t even put in my worm vermicomposter. (Sorry Steve.) I reached out to him a couple of weeks ago to see if he would be interested in a bit of coaching around eating and had him keep track of what he put in his mouth as well as his workouts. Listen to the latest podcast to pick up a few nutrition strategies that can help you as well. Even if you don’t wear a Speedo….
Also, my podcasts are now up on iTunes under PowerHouse Performance Coaching.
If you’re curious, here are Steve’s food logs and workouts for a week:
MONDAY AM:
– 3.5 servings of Frosted Flakes
– 2 cups of skim milk
– 0.5 cup of “light” OJ
– 8 oz water
[8:00 am swim, 1800 yards, fast, felt GREAT]
– 24 oz water
Lunch:
– Chicken burrito from Chipotle (tortilla, rice, black beans, medium salsa, corn, lots of cheese, lettuce).
– Chipotle: bag of chip and green salsa
– 12 oz diet cherry coke
– 12 oz water
[2 pm, lift weights, 45 minutes, felt normal]
– 12 oz water
Supper:
– 2 big slices of sausage pizza from Pasianos
– 40 oz diet cola
– 24 water
– 24 water
– 12 water
TUESDAY AM:
– 2 servings of Frosted Flakes
– 1.5 servings of Apple Jacks
– 2 cups skim milk
– 24 oz water
[9:30 am, 10 mile run, 90% effort, felt good and fast!]
– 24 oz water
– 1 pack Nutrilite Endurance Cubes (180 calories – like “shot bloks”)
– 24 oz water
Lunch:
– 2 big tacos (ground turkey seasoned with taco seasoning, 2 cups cheddar cheese, homemade [canned] salsa, 1-2 oz of spinach
– 24 oz water
– 16 oz water
– 24 oz water
Supper:
– 2 cups homemade turkey chili with red beans
– 1 oz cheddar cheese
– 1 serving organic tortilla chips
– 1.5 servings of Honey Nut Cherrios
– 1 cup skim milk
– 2 100 calorie Little Debbie “Snow Puffs”
– 12 oz diet root beer
– 24 oz water
– 12 oz water
WEDNESDAY AM:
– 4 servings Honey Nut Cherrios
– 2 cups milk
– 24 oz water
– 6 oz light OJ
– 48 oz water
Lunch:
– 2 big tacos (ground turkey seasoned with taco seasoning, 2 cups cheddar cheese, homemade [canned] salsa, 1-2 oz of spinach
– 24 oz water
[2 pm, lift weights, 32 minutes, normal]
– 24 oz water
– 24 oz water
– 1 serving pretzel sticks (from a student)
– 24 oz water
Supper:
– 24 oz water
– Entire Sausage/Pepperoni Red Baron “original crust” frozen pizza
– 100 calorie Little Debbie “Snow Puff”
– 12 oz diet root beer
– 1 strip of bacon
– 12 oz water
THURSDAY AM:
– 2 servings Honey Nut Cherrios
– 1.5 cups skim milk
– 24 oz water
– 24 oz water
Lunch:
– Frozen chicken burrito
– 1.5 servings Honey Nut Cherrios
– 1 cup skim milk
– Chips and homemade salsa (2 servings)
– 12 oz diet cherry coke
– 24 oz water
– 24 oz water
– 24 oz water
– Nutrilite Endurance Cubes (180 cal)
[6 pm intervals on the track: 4.5 miles total. Went out hard. Pretty good splits.]
– 24 oz of water during track workout
Supper:
– 24 oz water
– 1 Naan / spinach / cheese pizza (garlic naan topped with 3/4 cup homemade (canned) pizza sauce, 1-2 oz spinach, 1-1.5 cups cheddar cheese).
– 1 banana
– 100 calorie Little Debbie “Snow Puff”
FRIDAY AM:
(Forgot to eat breakfast. I think my stomach was a little funky. Later, around 9 am, I started feeling like I was getting a cold. I think that’s why I forgot to eat. But then I started to push the water.)
– 24 oz water
– 24 oz water
– 24 oz water
– 24 oz water
Lunch:
– 1.5 servings of Honey Nut Cherrios
– 1 serving of Total with strawberries (in the box – not fresh strawberries)
– 2 cups skim milk
– 24 oz water
– 24 oz water
– 24 oz water
– 24 oz water
– 24 oz water
[1600 yard swim workout: intervals. Had my fastest 4 100 times ever!]
– 24 oz water
– 24 oz water
– 12 oz water
Supper:
– We made 16 oz cooked shrimp, 8 “ice cubes” of frozen homemade pesto (that’s pesto we made last fall and then froze in ice-cube trays), and 4 cups of homemade pasta, and I ate about half of that.
– 24 oz water
– 5 servings of Honey Nut Cherrios
– 2 cups skim milk
– 12 oz water
SATURDAY AM:
– 2.5 servings of Apple Jacks
– 2 cups skim milk
– 24 oz water
[4.5 mile easy trail run with friends]
– 24 oz water
Lunch:
– Chicken burrito from Chipotle (tortilla, rice, black beans, medium salsa, corn, lots of cheese, lettuce).
– 12 oz diet soda
– 24 oz water
– 24 oz water
– 24 oz water
– 24 oz water
– 24 oz water
[1 hour of yard work]
Supper:
(fancy french restaurant)
– 24 oz water
– 24 oz water
– sip of white wine
– duck breast (6-8 oz maybe?) smothered in a sweet honey sauce
– an oz (maybe 2) of withered swiss chard
– 1/4 apple
– a few walnuts
– small puff-pastry with ground duck inside (I believe it’s called a “bisteeya”)
– 3 puff pastries with 3 small scoops of vanilla ice cream drizzled in chocolate sauce for dessert.
– 24 oz water
SUNDAY AM:
– 1 serving Honey Nut Cherrios
– 1 cup milk
– 24 oz water
– 24 oz water
– 1 Roctane (gu pre-race)
– 12 oz water right after race
[warm-up and cool down: 4 miles]
[5K race: HURT like a mother, but got that PR!]
Lunch:
– 24 oz water
– 3/4 of a spinach-naan “pizza” (just like I made on Thursday, only about 3/4 of the size)
– 1 cup of the leftover shrimp / pesto / pasta from Friday
– 12 oz OJ
– 24 oz water
– 24 oz water
– 24 oz water
[2 hours and 20 minutes of yard work]
– 24 oz water
– 24 oz water
– 12 oz diet root beer
– 24 oz water
Supper:
– 4/5 of a Freshetta “brick oven” frozen pizza (cheese)
– 24 oz water
– 2 servings of “smart start” cereal
– 1.5 cups skim milk
– 100 calorie pack of cheese
– 100 calorie Little Debbie Snow Puff
– 12 oz water
Wow – I can’t believe that Steve really doesn’t eat any fruit! Fruit and fresh veggies make for such great and easy snacks.
Believe it! And I know he’s not the only one. It’s easy for us to get into habitual ways of eating without giving it much thought – we just reach for a lot of the same things over and over. Even if he does one thing better with his diet I’ll be happy (though I know he’ll do more than that)!
i am surprised at the soda as well as the lack of fruit. i think he’ll make some good choices, too. keep up the good work!
Oh GROSS! Steve, SERIOUSLY! GROSS. I could barely read this post…I mean WHAT grown adults have Apple jacks in their house? And, pop? You cannot drink that stuff..where is the local fresh stuff? Organic stuff?
WOW, think about how much you can improve – not only your fitness but health – by cleaning this up! Thanks Jenny for posting.