Step up to the Bar

Part Four: Personal Eating Plan Examples

In part one of this article (April 6, 2009) I outlined a very basic strength training plan, using a barbell as your only tool. In part two (May 1, 2009 ) I showed you how to step it up a notch and turn this simple workout into an intense Strength and Conditioning plan by adding sprint intervals. In part three (October 16, 2009) I showed you how to add a cyclical Personal Eating Plan that will support your training demands while allowing you to still get shredded.

Below (as promised in part three) are specific examples of what a day on each of the specific P.E.P. cycles might look like. Keep in mind that for any P.E.P. you must experiment to find the correct amounts of each macro-nutrient (Carbs – Fats – Proteins) that is required to meet your bodies personal needs. Use the examples below as a starting template and then fine tune for your own body.

Example of No Carb P.E.P. (used on “OFF” days)*
Meal 1. 4 eggs any way, or 6-10 egg whites, 2 slices of ham, 2 Oz l/f. Mozzarella cheese. Make into omelet, if desired add chopped veggies 

Meal 2. Small tin of tuna (6 Oz) in oil (drain oil), ¼ avocado, salad or 2-3 scoops Whey Protein + 1 Tbsp Flax Oil in 10 Oz water

Meal 3. Chicken breast w/- veggies &/or salad (stir-fry) & ¼ avocado

Meal 4. Handful of nuts or 3-4 Oz meat (ham, turkey etc) & 2 piece string cheese Or protein drink as above

Meal 5. Steak (8 Oz) with veggies, salad & ¼ avocado

Drink tea, coffee, or water. (If not using the ECA stack** then a load of brewed coffee is best)

Example of High-Carb P.E.P. (used on strength training days)
Meal 1. Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal) 

Meal 2. “Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)

Meal 3. Roasted chicken (6 Oz), rice (1 cup), beans (6 Oz), Sherbet (3 scoops)

Meal 4. Cottage cheese (1 cup), Pears (canned in own juice) 4 halves

Meal 5. Peanut butter sandwich 1 Tbsp p-nut-butter + 1 Tbsp jelly on sprouted (flour-less) bread, Non-fat milk (1 cup) 1 Banana

Example of Low-Carb P.E.P. (used on conditioning days)
1. Scrambled Eggs and Fruit. 1 whole egg. 2-3 egg whites. Tomato, peppers onions etc (your choice). 1 large orange 

2. Protein Shake. 2 scoops Protein Powder. 1 cup Strawberries, fresh or frozen. 2/3 cup peaches, fresh or frozen. 1-2 cups water. 1 -1/2 Tbsp Almonds or flaxseed oil

3. Cantaloupe Fruit Salad. ½ of a melon. I cup cottage cheese (low fat or non-fat). 5-10 seedless Grapes. ½ cup sliced Strawberries. 2 tsp Sunflower seeds

4. Cottage cheese with Pineapple. 1-Cup cottage cheese w/ 1-cup pineapple

5. Grilled Salmon and Vegetables. Salmon steak grilled (4-1/2 oz). Onions sweet large size (3 thick slices). ½ green pepper (sliced). 1 zucchini (sliced). Green salad (2 cups). I cup Peaches, fresh or frozen for desert

Use artificial sweeteners to sweeten protein drinks & hot beverages only if you feel it is required. (I do not recommend artificial sweeteners)

*Absolutely no fruit or sugar sources on no carb days.

Well there you have it, a P.E.P. designed specifically to support your training program. Combine this with the Step up to the Bar S&C program and I am sure you will reach your goals in no time.



Step up to the BAR


In part one of this article (April 6, 2009) I outlined a very basic strength training plan, using a barbell as your only tool. In part two (May 1, 2009 ) I showed you how to step it up a notch and turn this simple workout into an intense Strength and Conditioning plan by adding sprint intervals. In part three I am going to show you how to add a cyclical Personal Eating Plan that will support your training demands while allowing you to still get shredded.

We all know that eating is a key component to workout success. The challenge is often how best to manipulate your macro-nutrients to simultaneously aid in recovery, insure maximum energy on training days; while also allowing you to stay lean and mean all year round. The secret is cycling your carbohydrate intake to match your training demands. With this plan we will cycle through three different “carb” profiles matching them to our training and recovery schedule.

The three cycles will be High Carbs – Low Carbs and No carbs, respectively. Strength training days will be our High carb days. Conditioning days will be our low carb days. Finally all days off will be No carb days.

Adjusting to our current Step Up to the Bar program the cycle would look as follows:

Monday / Thursday = Low Carbs
Tuesday / Friday = High Carbs
Wednesday / Saturday / Sunday = No Carbs

There you have it a simple way to adjust your Personal Eating Plan to reflect your training and recovery needs. Tune in for part four when I outline exactly what a days worth of eating might look like on each of these cycles.



Like intervals? Got an iPhone? Here’s an app to try

Hey Everybody:

CORRECTION: I need to let everyone know that this free app I refer to below just went up to $0.99 and it literally happened TODAY…after I wrote the post and sent a message to my email subscribers.  Embarrassing to say the least, but unavoidable.  I sent a retraction email to everyone and I’m editing the article below.  My apologies for the inconvenience.


Everyone at Hybrid Fitness is a huge fan of intervals.  Interval training in a nutshell, is a combination of high intensity exertion, followed by a rest interval.  The duration, intensity and frequency of the interval bouts and rest bouts vary, depending on what your overall goals are. We recommend and program interval training for most of our athletes and clients.  Intervals are a superior conditioning method, great for burning calories, they burning fat more efficiently when compared to long-slow-duration aerobic training and they take a fraction of the time to complete.  Honestly…is there a downside?   If so, I haven’t found one.

What I did find is a sweet little interval training app for the iPhone.  I’m a big iPhone fan and I use mine for all the usual purposes like phone calls, checking email, texting, internet, etc. but when it comes to apps, there are only a handful I use regularly.  One I just came across is the Gymkit app.  It’s a basic interval/rest timer and repetition calculator that’s extremely easy to use.  I think it’s also one of the top 100 apps in it’s category on iTunes…last time I checked anyway.

What I like about it is that it doesn’t try to be all thing to all people.  The app focuses on a few basic functions, one of those being time.  The countdown interval timer can be used to time work and/or rest intervals and all of the interval times are customizable.  I’ve adjusted mine for Tabata intervals and a handful of other sprint interval times that I run regularly.

Here’s a link to the app:

Below is a screencap of the timer interface.  You just tap the preset time interval and it immediately starts counting down.  It also gives you a 3-second warning when the interval is ending and a solid tone when time is up.

Picture 2

For the record, I have no affiliation with the developer of this program.  I simply think it’s a worthwhile app.  Give it a try and see what you think.

Of course, we also highly recommend the Gymboss interval timer.  We have used these things for years and at $19.99, the Gymboss is still one of the best bargains you’ll find for a product you use (or should use) everyday.

The choice is yours. Until next time, keep training hard!



At Hybrid Fitness we talk a lot about health fitness and performance. Frequent topics include strength, stamina, conditioning, nutrition and recovery. We take for granted that everyone knows exactly what we mean when we discuss these topics. But just in case, I have decided to define some of the most common topics discussed, so that in the future I know we are all on the same page.

Strength: The magnitude of phyisical strength determines the ability of a person to exert force on physical objects using their muscles

Skill: Specific adaptations developed through guided practice.

Functional Ability: The combination of six factors…1) Muscular Strength…2) Neurological ability..3) Bodily proportions…4) Cardio respiratory capacity…5) Skill…6) Flexibility. Numbers 2 & 3 are genetically determined and not subject to change.

Metabolic Conditioning: The body’s ability to handle repeated bouts of brief, high intensity stress to multiple systems simultaneously without performance being compromised.

Cardio Respiratory Ability: The body’s ability to process and untilize oxygen effciently and effectively (we consider this to be a component of Metabolic Conditioning).

Nutrition: The practice of developing and following a healthy, well balanced personal eating plan designed to promote and support robust health and vitality.

Recovery: The practice of creating the optimum balance of hard work via practice, training and conditioning with proper nutrtion, hydration and restorative modalites combined intelligently with adequate restful sleep.