Dear M&F, I’ve decided to increase my cardio this summer to take advantage of the warmer weather outside and burn a little extra fat. How can I tweak my diet to make sure I don’t break down any of my hard-earned muscle? —Mark C., Chicago, IL
Answer: Ramping up your cardio has the downside of leaving fewer calories to be stored in your muscle. Your nutrition needs to account for this extra activity. The diet below is perfect for you, especially if you plan on running first thing in the morning when the body is burning stored fat as its primary fuel source. First, we’re adding more carbs to your intake to fuel the extra cardio, starting with honey. Research shows that honey helps regulate blood sugar during times of intense exercise. This will be key in helping you exercise longer and harder without breaking down muscle tissue. We’ve also increased your overall calories and protein dramatically to support muscle recovery.
Mark’s Old Diet:
Breakfast
3 scrambled eggs (2 egg whites and 1 whole egg)
2 slices whole-grain toast
2 cups mixed fruit 1 cup Greek yogurt
Lunch
1 cup brown rice
8 oz chicken breast
1 cup cooked spinach
1 apple
Post-Workout Shake
50g maltodextrin
25g whey proteinisolate
2 fish oil capsules
Dinner
10 oz salmon fillet
1 medium salad
1 cup whole-grain couscous
2 cups broccoli and cauliflower
Snack
1⁄2 cup mixed nuts
1 string cheese
Check out Mark’s new and improved diet on the next page >>
Mark’s New Diet
(Eat like this on days you add extra cardio)
Pre-Cardio Snack
2 tbsp honey
Post-Cardio Shake
25g whey protein isolate
25g maltodextrin
Breakfast
<1 cup rolled oats (dry measure)
1tsp ground flaxseed
1⁄2 tsp cinnamon
6 egg whites
1 oz melted cheese
2 tbsp salsa
Lunch
2 slices whole-wheat toast
6 slices lean turkey
3 slices tomato
3 slices mozzarella
1⁄4 avocado
1 tsp mustard
1 banana
Post-Workout Shake
25g whey protein isolate
1 banana
3 strawberries
2 tsp ground flaxseed
Dinner
1 cup miso soup
10 oz flank steak
1 large sweet potato
2 cups steamed asparagus
1⁄2 cup mushrooms
1⁄2 cup onions
Snack
8 oz low-fat Greek yogurt
TOTALS: Fat: 65g, Carbs: 310g, Protein: 250g, Calories: 2,850
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