Eating and Exercise Plan for Longer Hunting Trips
Eating Plan – It’s all about the food, legs and lungs.
So first, the food. Start on a cheat day, which are Wednesday night and Saturday all day.
Non-Cheat days: Eat 6 times a day –
- As soon as you get up
- then 10:30,
- and 8:30. (I set an alarm for 2:30 and 10:30 because I forget)
Never – and I mean never – drink calories. Lots of water, and no calorie flavored drinks…be careful of diet soda…bad for you and bad for losing weight!
- Morning meal is two eggs, two strips of bacon (or sausage).
- 10:30 – half of no carb (or very little) protein bar.
- Noon – fist size portion of meat surrounded with veggies (fill the plate)
- 2:30 – other half of protein bar
- 6:00 – fist size portion of meat surrounded with veggies and a cup of “slow carb” (list of slow carbs below)
- 8:30 Some kind of meat and cheese snack…no carbs, just fat and protein and this is a snack. Nuts work as well, but remember how calorie dense they are… you can’t eat a ton.
If you are doing this right you will be eating each day just as you are getting hungry. The goal is to never be hungry, but you will likely go to bed hungry – if it gets bad, eat a protein bar.
Cheat night Wednesday – eat whatever carb you crave and go for it. Ice cream, potato chips, pasta, bread, soda. You are trying to shock your glucose levels- get r done!
Cheat Day Saturday – Same as Wednesday…go nuts all day. Pancakes, muffins, all that. You will find that you will feel the effect of this stuff and likely be good with 2 of 3 meals being “cheaty”. That’s good, it means you are retraining your metabolism and body chemistry.
**Slow Carbs are the following. Brown rice, Quinoa, sweet potatoes, beans and lentils.
Stair climber is the best sweat in the gym and mimics the most closely what you are training for… CLIMBING.
Mon, Wed, and Fri. HIT train on Stair climber. You are going to likely see a 1 – 20 setting on the speed level. Start at 8 for the first minute, then punch up to 16 for one minute. Do this cycle 5 times for a total of 10 minutes. When you get stronger go to 10 and 20. This will make you burn calories for 18 hours and increase your VO2 Max tremendously.
VO2 Max is your bodies ability to process oxygen and glucose efficiently which helps a lot with endurance, but especially recovery. This can be done in many exercises. Row machine, bike, back pack hiking up hill. The rule is 90% effort for 60 seconds, and then 50% effort for the next 60, and then repeat for 5 cycles.
Tue and Wed lift upper body and try to focus on complex movements. What I mean by this is you aren’t trying to body build (no isolation of muscles). Use full range of motion, pull ups, push ups, dips, core, sit ups, etc (old school shit). Cross fit style stuff but nothing heavy or stupid. Recover on Sat and Sunday.
As far as supplements, I take Warrior Fuel Pre-workout and their post workout amino. I also take my vitamins but we can go over that another time if you like.
Thats it for now. Call if you have questions. Cheers. If you do this, you will be an animal….