Re: drmichaelmarasco: re athletic eating

[Guest guest]

Yogabud,

I frequently will provide eating plans, workouts, etc... for athletes

(and regular folk interested in healthy fitness too) however I

usually have a couple dozen pages of notes and a few hours worth of

time to design something appropriate for that person. So I will give

you something here that will be extremely generic.

First and foremost you must realize that you are NOT a world class

athlete trading your flesh for cash. Unfortunately this is the model

that our health/fitness industry is built on and it is 100% wrong.

If your interest is health and well being your activities should be

designed to create enough stress as to create positive physiologic

adaptations, not excessive stress that will create breakdown. EVERY

single professional and world class athlete will spend significant

periods of time broken down and unable to compete this is not a model

to follow. So ask yourself, is my training regimen set up such that

I have to work excessively hard and motivate myself to get through it

most of the time. If so its likely to be too much. Its pure

positive reinforcement. If you are really getting benefit from your

exercise you will know it, see it, feel it, like it, want to do more

of it. It should not be punishing.

As far as eating goes 4-7 meals depending on your desire and

preference. Some people prefer to eat like a bird all day long, some

people prefer somewhat larger meals, it is your preference as I

don't have any info that would indicate to me which would be best for

you. Experiment.

As far as food goes, I'm not big on gram, calorie, etc... counting

but since I'm trying to give you some guidelines here I'll give you

some ROUGH numbers, emphasis on rough. Assuming you are over 5'5 "

and 150 pounds your protein grams should come in no lower than 80g

per day as a minimum and that's likely a bit low. You likely do not

need to restrict carbs however as I mentioned earlier if you are

having blood sugar issues sugar and grain would be out. And as far

as fats go the traditional healthy fats that are forever discussed

here are staples, raw cream and butter, raw milk, coconut oil, etc...

As far as your training goes, if you are training 1.5 hours/day I'd

at least break that into 2 workouts one early and one later.

Whichever workout requires more technical precision should be first.

From a pure health and fitnes perspective 1.5 very intense hours

everyday is far in excess of what is necessary and would make me

suspicious of the net gains you are making or if they are really net

losses. On the other hand if you are just talking about general

moderate activity (stretching, light jogging, walking, hiking in mild

temps, etc...) over that time that's not a problem. You'll have to

make that determination.

A good 100% acerola product would be helpful, taken pre workout,

along with Cataplex E from Standard Process.

I hope this is of some help. If you have more questions or need more

detail let me know.

DMM

> Hi Dr .

> If it is possible could you please show me what your would recomend

> as a typical day's eating you would recomend an athlete.

> I train usually 1 hour to 1 hour and a half most days.

> In that time there is a mixture of some weight work, martial arts,

> stretching.

>

> I really need to be put on teh right direction..

> Many thanks in advance

[Guest guest]

I just re read my post and just wanted to clarify one point. Some of

your training certainly should elicit the sense of working hard while

you are doing it. ie. weight training should be of short workouts

that are moderate to heavy in intensity. Running intervals should be

the same. Neither of these activities and activities like them

should be done daily, however they can be very valuable.

DMM

> > Hi Dr .

> > If it is possible could you please show me what your would

recomend

> > as a typical day's eating you would recomend an athlete.

> > I train usually 1 hour to 1 hour and a half most days.

> > In that time there is a mixture of some weight work, martial

arts,

> > stretching.

> >

> > I really need to be put on teh right direction..

> > Many thanks in advance

[Guest guest]

Hi Dr Michal,

Is it possible for me to email you my current workout plan I typed up

for you to give me your thougths on this ?

ALsi with teh amount of meals a day with teh current foods ive listed

that I eat im simply not getting hungry. ( previous i would eat all

the time ) when i was eating grains and pasta ect. was always hungry.

> > Yogabud,

> >

> > I frequently will provide eating plans, workouts, etc... for

> athletes

> > (and regular folk interested in healthy fitness too) however I

> > usually have a couple dozen pages of notes and a few hours worth

of

> > time to design something appropriate for that person. So I will

> give

> > you something here that will be extremely generic.

> >

> > First and foremost you must realize that you are NOT a world

class

> > athlete trading your flesh for cash. Unfortunately this is the

> model

> > that our health/fitness industry is built on and it is 100%

wrong.

> > If your interest is health and well being your activities should

be

> > designed to create enough stress as to create positive

physiologic

> > adaptations, not excessive stress that will create breakdown.

> EVERY

> > single professional and world class athlete will spend

significant

> > periods of time broken down and unable to compete this is not a

> model

> > to follow. So ask yourself, is my training regimen set up such

> that

> > I have to work excessively hard and motivate myself to get

through

> it

> > most of the time. If so its likely to be too much. Its pure

> > positive reinforcement. If you are really getting benefit from

> your

> > exercise you will know it, see it, feel it, like it, want to do

> more

> > of it. It should not be punishing.

> >

> > As far as eating goes 4-7 meals depending on your desire and

> > preference. Some people prefer to eat like a bird all day long,

> some

> > people prefer somewhat larger meals, it is your preference as I

> > don't have any info that would indicate to me which would be best

> for

> > you. Experiment.

> >

> > As far as food goes, I'm not big on gram, calorie, etc...

counting

> > but since I'm trying to give you some guidelines here I'll give

you

> > some ROUGH numbers, emphasis on rough. Assuming you are over

5'5 "

> > and 150 pounds your protein grams should come in no lower than

80g

> > per day as a minimum and that's likely a bit low. You likely do

> not

> > need to restrict carbs however as I mentioned earlier if you are

> > having blood sugar issues sugar and grain would be out. And as

far

> > as fats go the traditional healthy fats that are forever

discussed

> > here are staples, raw cream and butter, raw milk, coconut oil,

> etc...

> >

> > As far as your training goes, if you are training 1.5 hours/day

I'd

> > at least break that into 2 workouts one early and one later.

> > Whichever workout requires more technical precision should be

> first.

> > From a pure health and fitnes perspective 1.5 very intense hours

> > everyday is far in excess of what is necessary and would make me

> > suspicious of the net gains you are making or if they are really

> net

> > losses. On the other hand if you are just talking about general

> > moderate activity (stretching, light jogging, walking, hiking in

> mild

> > temps, etc...) over that time that's not a problem. You'll have

to

> > make that determination.

> >

> > A good 100% acerola product would be helpful, taken pre workout,

> > along with Cataplex E from Standard Process.

> >

> > I hope this is of some help. If you have more questions or need

> more

> > detail let me know.

> >

> > DMM

> >

> > --- In @y..., " yogabud " <anthony_byron@m...>

wrote:

> > > Hi Dr .

> > > If it is possible could you please show me what your would

> recomend

> > > as a typical day's eating you would recomend an athlete.

> > > I train usually 1 hour to 1 hour and a half most days.

> > > In that time there is a mixture of some weight work, martial

> arts,

> > > stretching.

> > >

> > > I really need to be put on teh right direction..

> > > Many thanks in advance

[Guest guest]

Hi Dr Michal,

Is it possible for me to email you my current workout plan I typed up

for you to give me your thougths on this ?

----------------->yogabud, dr. michael is a health professional who makes a

living doing what you're asking him to do (apparently) for free. if a

stranger on an email list asked me to spend what little free time i have to

come up with a design for their website for *free* i'd have to decline. i

know it's not my business - it's between you and dr. mike, but i think

health professionals should feel like they can participate on a board like

this without being asked for free personalized consultations. (again, sorry

to jump in - maybe you were planning on offering to pay him, and i just

assumed wrongly. or maybe he doesn't mind being asked such things - again, i

may have assumed wrongly).

Suze Fisher

Web Design & Development

http://members.bellatlantic.net/~vze3shjg/

mailto:s.fisher22@...

[Guest guest]

Yes i was on teh understanding it would cost me $$

was expecting him to say it in his reply and hopefulyl how much.

although i forgot to list that in my post of his fee.

> Hi Dr Michal,

>

> Is it possible for me to email you my current workout plan I typed

up

> for you to give me your thougths on this ?

>

>

> ----------------->yogabud, dr. michael is a health professional who

makes a

> living doing what you're asking him to do (apparently) for free. if

a

> stranger on an email list asked me to spend what little free time i

have to

> come up with a design for their website for *free* i'd have to

decline. i

> know it's not my business - it's between you and dr. mike, but i

think

> health professionals should feel like they can participate on a

board like

> this without being asked for free personalized consultations.

(again, sorry

> to jump in - maybe you were planning on offering to pay him, and i

just

> assumed wrongly. or maybe he doesn't mind being asked such things -

again, i

> may have assumed wrongly).

>

>

>

>

>

>

> Suze Fisher

> Web Design & Development

> http://members.bellatlantic.net/~vze3shjg/

> mailto:s.fisher22@v...

[Guest guest]

Yes i was on teh understanding it would cost me $$

was expecting him to say it in his reply and hopefulyl how much.

although i forgot to list that in my post of his fee.

--------->apologies then, i misunderstood (and probably should just mind my

own business!) and good luck-let us know how your new regimen goes

Suze Fisher

Web Design & Development

http://members.bellatlantic.net/~vze3shjg/

mailto:s.fisher22@...

[Guest guest]

Wow some controversy while I was gone;-)

Suze thanks for your sentiment as there are times where it does

apply, I appreciate your speaking up.

At the same time I do come here and other places to post in an effort

just to be helpful and share my experience. I know what a nightmare

it can be to not have a source of reliable info and worse yet, docs

who can't aid in what you're trying to do. There are occassionally

folks like yogabud who will utilize my professional expertise in a

more official capacity and I welcome that too. These last few months

with my wife giving birth to our first child has made me less

available than normal but I will be more available as we go into fall.

Thanks for your interest and support.

As for your request yogabud, why don't you go ahead and email me some

more specifics as to what you'd like and I'll take a look at it.

We'll see what kind of work it requires, if it just needs a tweak

here or there I don't mind just fixing it for you. If you'd really

like me to take some time and work up something more " functional " I

will let you know what that kind of consult would involve.

All My Best,

DMM

> > Hi Dr Michal,

> >

> > Is it possible for me to email you my current workout plan I

typed

> up

> > for you to give me your thougths on this ?

> >

> >

> > ----------------->yogabud, dr. michael is a health professional

who

> makes a

> > living doing what you're asking him to do (apparently) for free.

if

> a

> > stranger on an email list asked me to spend what little free time

i

> have to

> > come up with a design for their website for *free* i'd have to

> decline. i

> > know it's not my business - it's between you and dr. mike, but i

> think

> > health professionals should feel like they can participate on a

> board like

> > this without being asked for free personalized consultations.

> (again, sorry

> > to jump in - maybe you were planning on offering to pay him, and

i

> just

> > assumed wrongly. or maybe he doesn't mind being asked such

things -

> again, i

> > may have assumed wrongly).

> >

> >

> >

> >

> >

> >

> > Suze Fisher

> > Web Design & Development

> > http://members.bellatlantic.net/~vze3shjg/

> > mailto:s.fisher22@v...

[Guest guest]

Thanks veur much Dr . I will send a email this afternoon

> > Yes i was on teh understanding it would cost me $$

> >

> > was expecting him to say it in his reply and hopefulyl how much.

> >

> > although i forgot to list that in my post of his fee.

> >

> >

> >

> > --- In @y..., " Suze Fisher " <s.fisher22@v...>

wrote:

> > > Hi Dr Michal,

> > >

> > > Is it possible for me to email you my current workout plan I

> typed

> > up

> > > for you to give me your thougths on this ?

> > >

> > >

> > > ----------------->yogabud, dr. michael is a health professional

> who

> > makes a

> > > living doing what you're asking him to do (apparently) for

free.

> if

> > a

> > > stranger on an email list asked me to spend what little free

time

> i

> > have to

> > > come up with a design for their website for *free* i'd have to

> > decline. i

> > > know it's not my business - it's between you and dr. mike, but

i

> > think

> > > health professionals should feel like they can participate on a

> > board like

> > > this without being asked for free personalized consultations.

> > (again, sorry

> > > to jump in - maybe you were planning on offering to pay him,

and

> i

> > just

> > > assumed wrongly. or maybe he doesn't mind being asked such

> things -

> > again, i

> > > may have assumed wrongly).

> > >

> > >

> > >

> > >

> > >

> > >

> > > Suze Fisher

> > > Web Design & Development

> > > http://members.bellatlantic.net/~vze3shjg/

> > > mailto:s.fisher22@v...