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