Saturday, April 21, 2012
Matt Kemp's Eating/Training Schedule
The May 2012 Men's Health issue (Zac Efron on the cover) has a feature on Matt Kemp's eating and training schedule. On sale now. Click here to view it online.
Here's his diet/workout schedule -
At the heart of Matt Kemp's makeover was a carb cycling schedule designed by his trainer, Garrett Shinoskie, C.S.C.S. "The diet is divided into three categories: high-, medium-, and low-carb days," he explains. "Training days that elicit the highest metabolic demand receive the greatest amount of calories." Makes sense, right? More work requires more fuel. For any guy who wants to turn his own game around, Shinoskie describes a basic cycle.
A typical low-carb meal includes 5 to 7 ounces of lean meat (ideally organic), prepared the way you like. Pair that with 1 to 1 1/2 cups of vegetables and one or two servings of natural, healthy fat, such as avocado or virgin olive oil.
Low carb intake is for rest days or days with low training stimulus. On these days, I like to do core/mobility sessions, low-intensity total-body sled recovery workouts, or both. I also prefer low carb for evening meals and/or snacks on high and medium days.
Eat 5 to 7 ounces of lean meat prepared the way you like, along with 30 to 50 grams of carbohydrates from a low-or medium-glycemic starch source (such as sweet potatoes, brown rice, or beans). Limit added fat.
Medium-carb days are scheduled when the training is at moderate volume and intensity. I like to pair medium days with most upper-body training sessions, unless the program requires high volumes or training intensities.
Here you want about the same amount of lean meat as the other days (5 to 7 ounces, prepared the way you like), along with 50 to 100 grams of carbohydrates from starch and fruit sources. And again, you'll want to avoid any additional fat with this meal.
As you've probably guessed by now, high carbohydrate intake is for days when the athlete's training stimulus is high volume, high intensity, or both. I like to pair high-carb days with lower-body and power training sessions.