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The Quest: Warrior’s Diet – Stage One

The Warrior’s Quest: Place in his First Spartan Race

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Jason keeps a variety of different foods in his meal plan throughout the week. Not only does this prevent boredom and temptation, but this also ensures his body gets a variety of nutrients and never adapts to eating the same thing.

Meal Plan Guidelines:

For the committed, nutrition is all part of a lifestyle: eat to fit your goals, not to please your mind. Our Quest competitor Jason Hickey is no exception; whether he’s cutting for a photo shoot or taking some time off to be a dad, he’s got his meal plan ready to go so he’ll never get caught off guard. On this episode of the Quest, we will be following Jason’s diet as he prepares to compete in his first ever Spartan Race with the intent to place.

  • Drink at least one gallon of water per day, with the majority being drank earlier and tapering off later in the day. Otherwise you’ll be up a ton in the night to run to the bathroom.
  • Eat clean foods as much as possible. Understand that a cleaner diet will aid in athletic performance and optimal health. Lean meats, whole grains, fruits and veggies, healthy fats like avocado, nuts and no sugar added peanut butter, NO SOFT DRINKS etc.
  • On Sundays, enjoy a refeed day to shock your system and boost your metabolism.
This stage is all about fueling athletic performance during training. That means getting a good balance of protein, complex carbs, and healthy fats to ensure muscles are properly fueled for intense physical workouts. Monday-Saturday are pretty rigid, so on Sundays from 12pm-7pm have a refeed period. This means that for those hours ONLY you can eat whatever you want until you are full. This might mean a few slices of pizza and some ice cream, a cheeseburger and fries, etc; however, the key here is not to eat until you are stuffed but rather to shock your system and keep your metabolism from adapting to your weekly diet.

The Warrior’s Meal Plan – One Week

Breakfast: 1 cup oats with almond milk topped with 1 tbsp peanut butter, 1 sliced banana, and slivered almonds
Snack: RX Bar
Lunch: 8oz salmon, stir fry mixed vegetables, 3oz black beans, 1/2 avocado
Post-workout: Protein shake (25g protein) with almond milk, blueberries, and 1/2 banana
Dinner: 8oz chicken breast with 1/2 cup whole wheat pasta and roasted tomatoes
Breakfast: 1 cup oats with almond milk topped with 1 tbsp peanut butter, 1 sliced banana, and slivered almonds
Snack: RX Bar
Lunch: 2 hard boiled eggs, 1 cup mashed sweet potatoes with cinnamon, 1/2 avocado
Post-workout: Protein shake (25g protein) with almond milk, blueberries, and 1/2 banana
Dinner: 6oz tuna mixed with a drizzle of olive oil, walnuts, salt and pepper, 4oz cucumber, onion, and bean salad mixed with olive oil, salt and pepper  
Breakfast: 1 cup oats with almond milk topped with 1 tbsp peanut butter, 1 sliced banana, and slivered almonds
Snack: RX Bar
Lunch: 8oz salmon, stir fry mixed vegetables, 3oz black beans, 1/2 avocado
Post-workout: Protein shake (25g protein) with almond milk, blueberries, and 1/2 banana
Dinner: 8oz chicken breast with 1/2 cup whole wheat pasta and roasted tomatoes
Breakfast: 1 cup oats with almond milk topped with 1 tbsp peanut butter, 1 sliced banana, and slivered almonds
Snack: RX Bar
Lunch: 2 hard boiled eggs, 1 cup mashed sweet potatoes with cinnamon, 1/2 avocado
Post-workout: Protein shake (25g protein) with almond milk, blueberries, and 1/2 banana
Dinner: 6oz tuna mixed with a drizzle of olive oil, walnuts, salt and pepper, 4oz cucumber, onion, and bean salad mixed with olive oil, salt and pepper 
Breakfast: 1 cup oats with almond milk topped with 1 tbsp peanut butter, 1 sliced banana, and slivered almonds
Snack: RX Bar
Lunch: 8oz salmon, stir fry mixed vegetables, 3oz black beans, 1/2 avocado
Post-workout: Protein shake (25g protein) with almond milk, blueberries, and 1/2 banana
Dinner: 8oz chicken breast with 1/2 cup whole wheat pasta and roasted tomatoes
Breakfast: Protein pancakes: 2 eggs, 1 scoop protein powder, cinnamon, 6oz almond milk, and 1 cup oats, topped with fruit or peanut butter
Snack: RX Bar
Lunch: 2 hard boiled eggs, 1 cup mashed sweet potatoes with cinnamon, 1/2 avocado
Post-workout: Protein shake (25g protein) with almond milk, blueberries, and 1/2 banana
Dinner: 6oz tuna mixed with a drizzle of olive oil, walnuts, salt and pepper, 4oz cucumber, onion, and bean salad mixed with olive oil, salt and pepper 
Breakfast: Protein pancakes: 2 eggs, 1 scoop protein powder, cinnamon, 6oz almond milk, and 1 cup oats, topped with fruit or peanut butter
12pm-7pm:  Refeed! Eat anything you want (until full)
If you have questions or suggestions for Jason about his experience while being on this diet please leave them in the comments box below. He would love to hear from you and share his experience, all input is helpful not just to Jason but to every reader so start typing!

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