3-22-22 Trophy Body Sally Vlog #12
My New Diet Protocol + my 6 week 5k Training Schedule!
6 weeks, 16 scheduled workouts, diet on point, let's do this!
It's Crunch Time, Trophies!
Training Schedule: 6 weeks, 16 Total Workouts
The 3 workouts I'll be rotating through for the next 6 weeks:
Workout 1: Tri-45 + 1 Mile + SFLA
*SFLA = Sit bounce Face flexing and Lay down bounce Ab training*Low, Moderate and High Intensity
Workout 2: IJI Workouts + 1➡️3 Miles + SFLA
*SFLA = Sit bounce Face flexing and Lay down bounce Ab training
Workout 3: C-10 + IT-20 + S-15 + L-15
*IT-20 = Interval Training on a JumpSport Routine from IJI YouTube
*S-15 = Sit Bouncing for 15 minutes
*L-15 = Lay Bouncing for 15 minutes*Low, Moderate and High Intensity
Diet: Trophy Body Sally's Protocol
Trophy Body Sally's Protocol Pyramid
List of Foods in each Food Group
Sugar as needed:
Blackstrap Molasses, Jaggery, all Refined Sugars
3 servings of Fat
Nuts, Seeds, Olives, Salmon, Oil, Soy
3 servings of Protein
Protein Powder (Liv Body & Anthony's Pea Protein), Beans, Nutritional Yeast, TVP, Salmon
3-4 servings of Fruit
Bananas, Grapes, Apples, Dates, Dried Figs, Citrus, Melon, etc.
4-5 servings of Veggies
Bell Pepper, Onion, Peas, Pumpkin, Cauliflower, Broccoli, Zucchini, Mushroom, Lettuce, Corn, etc.
5 servings of Starch
Oats, Cereal, Bread products, Rice, Pasta, Potatoes, Sweet Potatoes, etc.
Caffeine as needed
Decaf Coffee, Cacao, Yerba Mate
Why am I eating this way?
*Substantial vitamins and minerals for my health✔️
*Substantial carbs for my energy and sleep:✔️(too much takes away from muscle growth, not enough takes away from muscle performance)
*Substantial protein & fats to rebuild and repair my muscles after training✔️
My body requires the lion's share of my calories coming from carbohydrates, every single day, which my protocol fulfills. Fat and Protein, on the other hand, need to be eaten carefully and strategically, so I meet my protein needs without loading up on unnecessary fat grams. As long as my protein and fat sources come from a balance of the 5 categories listed below, my carbs stay right where they need to be, my fats stay in a healthy range, and my daily protein needs are met so I can quickly and efficiently repair and rebuild my rebounding and running muscles. If I want my muscles to have their greatest potential of growth & strength, I have to eat a sufficient amount of protein and fat every single day, which my protocol fulfills.
Protein & Fat sources divide into 5 categories:
1. Isolated Protein: Protein Powder
▪️I can fully supplement my protein needs with protein powder if I'm trying to reduce overall calories by eating less fat, but isolated protein is ultimately harder to digest because it’s not attached to fiber and water. Because of this, I supplement with only 1/2 a scoop of LIV Body protein powder or Anthony's Pea Protein, 1-2x a day.
2. Isolated Fat: Oil
▪️Fats coming from oil have zero protein, fiber, water and nutrition attached to them. At any rate, I do enjoy eating wheat tortillas, adding oat milk to my decaf coffee, spreading a little plant cream cheese on my toast, and dipping my cauliflower wings into some creamy plant based salad dressings. As a rule of thumb, I aim to enjoy only one serving of oil per day.
3. Protein that is Attached to Carbs: Beans, Grains, Peas, TVP and some Vegetables
▪️These protein/carb sources are what I like to call my bonus proteins (because the majority of their calories come from carbohydrates). *TVP (textured vegetable protein) and certain vegetables like cauliflower, broccoli, asparagus and zucchini have so little carbohydrate grams, they instead mainly contribute toward my protein needs. I enjoy these protein/carb sources as much as I desire, daily.
4. Protein that is Attached to Fat: Nuts, Seeds, Soy and Salmon
▪️All of these protein sources are naturally attached to fat, fiber and water, which is the way nature intended them to be. Because they do offer the majority of their calories coming from fat, I enjoy, on average, one of these protein/fat sources daily.
5. Fat that is attached to Carbs: like olives and avocados
▪️Because olives and avocados are fully hydrated fat sources, I feel comfortable consuming them as much as needed for added flavor and texture. They are fairly low in calories, and can be just what a meal needs to make it extra enjoyable. I consume olives and avocados as often as I desire them.
Sugar and Caffeine
Sugar and Caffeine are energy supplements. Sugar is attached to carbohydrates, which contributes toward my carbohydrate needs. Because it is not attached to fiber or water, I supplement with <15% of my carb calories coming from sugar. Caffeine is attached to nothing, and highly addictive. Because of this, I use caffeine sparingly.
Blackstrap Molasses is by far one of my favorite sugar sources of all time. It tastes great when added straight to water, or added to water and plant milk for a delicious hot morning beverage or an outstanding iced afternoon beverage. Added straight to plant milk makes a chocolaty drink that will blow your socks off. Blackstrap Molasses is chock full of vitamins and minerals as well. Other sugar sources I enjoy are Jaggery (concentrated cane sugar cubes), and cane sugar itself (in the form of soda and candy). I consume these sugar sources as often as I desire them.
Decaf coffee and/or Hot Cacao in the mornings has been my go-to these days. My favorite decaf coffee is the Donut Shop Decaf Coffee pods I get at my local grocery store. Other than some chocolate here and there, and the occasional Yerba Mate tea, I don't consume any other caffeinated products. My protocol keeps me alert, energized and happy, and I notice that I have no cravings for caffeine whatsoever.
Meal plan example
*120oz of Water a day (minimum)
(sometimes I have Hot Cacao as well)
*Honey Nut Cheerios
*Protein Powder water
*Grapes & Banana
*1 Bell Pepper
*Vitarain Zero (or Sprite)
*Chocolate (if desired)
**I eat until I'm satisfied
*2 Dinner options of many
*Black and Red Licorice
*64 oz Jar of Molasses Water
(600ml BSM with 40oz Water)
**I pour some on ice for a delicious drink anytime of day
(100 cals per oz)
I admire your commitment to your health and routine.👍🏼👍🏼👍🏼