Full Day of Eating After the CrossFit Open - Cole Sager
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- Опубліковано 3 жов 2024
- Check out everything I eat during a lower volume training day! I break down my macros for each meal, discuss nutrient timing, and explain how I eat to perform on a daily basis. 🍎🍳☕️
Take a look at some of our recipes in the link below ⬇ 🥗🥞
Recipes: • Easy HEALTHY Go-To Rec...
NUTRITION TOOLS:
Trifecta food delivery: www.trifectanu... - HUGE time saver
Individualized macros & nutrition coaching: wag.getseismic... - What my wife and I BOTH use!
MEAL PREP TOOLS:
Large food scale: amzn.to/2VfiTRr
Small food scale: amzn.to/2RgKcvy
The world’s BEST knives: amzn.to/2BMsxlx
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Hand blender: amzn.to/2RkeRrF
Vitamix: amzn.to/2BLHaFS
Aeropress: amzn.to/2BIRYVa
YETI mug: amzn.to/2HwHHjt
WHAT I USE:
BPN Supplements: www.bareperfor... - Discount code: SAGER10
BODYARMOR Sports Drink: amzn.to/2WRCKZE
Garmin watch: amzn.to/3c2XFxk
My hip and shoulder warm-up: crossoversymme... - Discount code: SAGER
My garage gym equipment: www.roguefitne...
CrossFit programming: comptrain.co/
VIDEO GEAR:
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Website: www.colesager.com
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Dude all your videos are such good quality, keep up the good work :)
Thanks friend! Really appreciate that. 🙌🏼
Would love to see more meal prep videos like this. 💪🏼
Awesome video , cool to see what a top CF athlete puts in their body. Thanks for the vid! Good luck at the games , rooting for you!
Thanks, friend! I appreciate you viewing!
Thx Cole
Loved this! Very helpful :)
Glad to hear that!
You gotta show how you make stuff like the smoothie. You did it with the pancakes!
As a Master, I've been struggling with Nutrition. Been doing Keto (Cyclical) since New Years, but finding it hard on the energy during WODs. Your Cal intake is about double mine, and your Carbs are off the scale and you still look great. I might have to rethink!?!
Gary! I have no problem with people eating a Keto inspired diet, it can produce great results for body composition. However, it is very hard for the body to perform physically at its best without more carbohydrates. I would consider looking into increasing you carbs to fuel your physical performance and I think that you will see your workouts go better! Check out Working Against Gravity if you are interested in nutrition coaching. :)
One of the coaches at our gym said that he did keto for awhile and he really lost that “last gear” when he was eating that way. He didn’t have to capacity to kick it up at the end of the workout, just had to keep slogging through to the end.
Cole Sager that’s fantastic, you’re on the money with body composition, lost 22 lbs in 3 months, but strength and engine have stalled. I will definitely have a look at Working against Gravity!
By the way, what’s the recipe for your breakfast scramble? Cheers GB
Virginia George sounds familiar, thanks
We get asked about the breakfast scramble recipe ALL the time, so we made a video with the recipe: ua-cam.com/video/BoOp8WIeG1E/v-deo.html
Would love to see more of these videos as they are extremely helpful!
That is great feedback, Allyson! Thank you!
Hey Cole!
I’m curious if you pay much attention to the glycemic index of the foods you eat. Specifically, utilizing more vegetables and fruits as a source of carbohydrate, rather than say brown rice, sweet potato, pasta. etc. thanks!
Jonathan, great question! The short answer is yes. Long answer is I tend to eat foods that are higher glycemic surrounding my workouts. I want something that will provide quick readily useable energy sources an hour leading up to my workout and throughout my training day. Away from training I eat mostly lower glycemic carbs (vegetables and fibrous fruits) with some other carb sources mixed in sparingly (potatoes, dried fruits, quinoa and rice. etc.) to fill out my meals. :)
Great video!
nice, I think it is great
keep sharing great video good job
Tq
Thanks for sharing! I always wonder what pro athletes eat all day. Please keep making more of this!
You bet! We have some more ideas for this type of video for the future. 🙌🏼
All over the cod 👍👍 chicken get bit to much sometimes
Chicken can definitely become mundane fast! haha The Cod is a good change!
Full day of eating and training!
We are excited to do a full day of training!
Question. Sager scramble at 6:45 am. Training at 4:30 pm. Too many carbs too far away from training?? Looks delicious, but i dont want to waste those carbs at work and potentially hold on to a few extra pounds.
Thanks! Awesome stuff as always.
Absolutely love it👌🏼
Please do more of these FDOE videos please 🙏🏼
I always saw these Rogue Yeti Ramblers in your videos, now I bought my own at Rogue Europe, do you put these in the dishwasher or do you wash them by hand? Thank you very much
much love and best wishes from Germany 🤙🏼
The Yeti rambler is dishwasher safe! So we definitely toss it in there from time to time to get a deeper clean the hand washing it! GREAT rambler!!! Good choice! ;)
Cole Sager awesome! Thank you very much Cole🙏🏼
oh and by the way, (don’t get me wrong on this one) you’re a professional athlete so I’m pretty sure that you know what you’re doing but 2946 cal on a training day sounds like not nearly enough for a 200lb / 5’10” CrossFit athlete like you, i currently way 168.7 pounds and I’m not gaining any weight for weeks now, I’m currently at 3000 cal per day (will probably go up another 100 cal next week) so feel free to enjoy some more RX Bars 🍫 over the course of the day😄👍🏼
please do more of those full day of eating videos, I really do enjoy them,
Thanks, have a great weekend🤙🏼
Love this thank you for this video cause im in the process of starting a meal prep business this really helps!
Looooove that! Good luck with it!!
Hey Cole, I finished top 200 teens 14-15 open and I have had no info on what's next. Any help? Thanks.
Yeah, you guys will participate in another Online Qualifier the first week of May. You should be able to get some info on the Games site?? Also in the next week or so you will likely get an email from CrossFit Games explaining everything.
keep these up!
I love apples too
Not a fan of macros though. Ive tried it and the measuring stuff really bothered me as I couldnt eat at my girlfriends house without breaking up the meal and all. I rather know the portions i need for every meal and have snacks in between :)
I TOTALLY get that. Before Genasee started tracking Macros it was actually really inconvenient for her and my meals. It wasn't until after she started that it became less of a bother for both of us. But I know macros does not fit everyones lifestyles.
Hey Cole, how much calories do you eat per day? And show us your macros, please.
Ha! Yeah, look back at the video. It should be at 8:13 in the video. :)
My numbers have increased slightly so I am actually at 380g carbs and 90g fat and 185g protein. Putting me at ~3100 cals =D
Cole Sager uggghhh I wish I could eat that many calories. 😍
Awesome video Cole. Personally I follow the zone diet, sounds like a cliche maybe, but hey works for me. The biggest question i have is that am I eating enough? I'm 188cm and weigh 205lbs; work out 5 times a week and follow the Comptrain Masters program. Basically eat 19 blocks a day and notice that I should probably eat more. Should I be changing and follow my macro's or what would you advice? Many thanks and take care
Jeroen -- I love it! The Zone is a great diet plan, takes a lot of discipline. I would simply suggest start weighing yourself and paying attention to how you lean out. Slowly every week or so try adding another block or so. Pay attention to the trend of your weight and energy. I think you will start to get some good insight into what amount of food you should be taking in! Good luck!
‘I’m just going to enjoy this chocolate sea salt’ that’s not chocolate sea salt 😂😂😂
I'm wondering, was this a light day of training for you? Your carbs are actually surprising lower than I would've thought!
Great question! Yeah, this was a fairly light day of training and even fairly light training week. Since the time I released this video (2weeks ago) my carbs have increased to 380-390g a day.
Good afternoon Cole, How are you? I hope that your a is going great. I was wondering how you add the Sager Scramble to your myfitnesspal? By the way thank you for sharing that breakfast. I have been eating it since I saw the video a few days ago.
Thanks Ronald! And I just add each ingredient separately into MFP for my breakfast 👍🏼 Glad to hear you like it!
Love the video, am a huge fan. Would love to meet you out on the competition floor someday!
I would love that Nathan! If you ever get a chance to introduce yourself, please do!!!
Hi Cole, great video, thanx for this, it helps to see what others do with food...
You answered someone else here regarding and off day food intake by saying you skip a meal and will have two big one instead. But does that mean that you consume less calories on an off day or you just eat he same amount but differently (less meals) ?
And if you have less calories, do you choose to have less carbs then ?
Thanx again and good luck!
That’s a great question! 👍🏼
I do not eat less calories on an off day. I choose more of a even keel approach, rather than increasing and decreasing on days. I’ve played with that in the past, but have found it easier to adhere to a steady plan everyday. I view calorie consumption throughout more of a weekly trend and aim for an average per day, knowing the more consistent I am day to day the better I feel.
as far as lower carbs, I only do that when training volume and intensity are lower than normal. I am currently increasing training volume so my nutritionist has been slowly adding more carbs each week in 5-10g increments. 👍🏼
Hope that helps!
Cole Sager it does! Thanx for taking the time to reply. Having confirmation like these is great. I know information now days is widely available everywhere, but not necessarily in a clear understandable and « proved » way like this!
So thanx again and keep up the good work!
my wife has PCOS and can't handle a lot of carbs but trying to lose weight. what would macros look like for her with Crossfit Linchpin programming for average Joe husband and wife duo garage training less than an hour a day?
I love that you are curious about this. There are a LOT of factors that play into determining one's macros. I think this kind of question would be best suited for a nutrition coach (I work with Working Against Gravity) or a registered dietitian. I hope you are able to find the right answer to your questions, sorry I couldn't be more help!
Berry smoothie recipe ?
We have a video with the recipe: ua-cam.com/video/XVrkq07KGP0/v-deo.html
Do you eat at a surplus, defected, or maintenance calories? Does this change based on in season or off season?
Yes! lol... I fluctuate quite a bit throughout the year, all depending on my training volume and activity level. In this video I was at a maintenance phase given that we had just finished the Open and I wasn't doing a lot of training, but instead a lot more recovery workouts. When volume and intensity picks up my carbs and overall calories will increase. :)... looking forward to that day! lol
What's the brand of the pancake mix? Thanks.
Ha! We actually get it in bulk from a bulk food store... soooo I couldn't tell you since it is unbranded there. lol
Great video, thanks for sharing! Seems like I need to increase my serving sizes by a lot lol
Is the amount you eat based off of training intensity and volume? Off season you eat in a maintenance phase and during competition you eat more for performance?
Exactly. This video was taken during a part of the season where my training (both volume and intensity) was a touch lighter. My macros increase some now that training has ramped up in preparation for the upcoming CrossFit Games. I plan to share a video showing that change soon. 👍🏼
How do you figure out how many macros you need?
May I ask what kind of pancake mix do you use? Do you make this yourself or do you buy it from somewhere?
I either use a simple buttermilk pancake mix or we make one with flour, buttermilk, egg, baking soda, and oats. The pancake mix in this video is a generic brand.
Cole Sager thank you very much 💜
What program do you use to figure out what your macros are?
I work with Working Against Gravity - wag.getseismic.com/create/sager - and have a one-on-one coach who helps determine my macros.
Cole Sager thank you. Appreciate the videos. I’m working on my double unders right now and saw you had a video on that as well. Thanks and good luck in the games.
Love it! Keep working on those Dubs, Kev! I know they will come along! Appreciate your support, my friend!🙌🏼
Do you ever get sick of eating? I know if you're training hard, you'll be hungry. When you have an "off" day, do you find yourself occasionally not hungry?
Not typically! A lot of that stems from not over eating and often times being in a caloric deficit, so I am looking forward to eating and my body is craving it. But on days I am not training I do find myself cutting out one meal out of the day and having two bigger meals just so I am not spending so much time eating throughout the day and can be using my time for other chores, errands, etc.
Thanks@@ColeSager! Keep up the good work, you guys are great!
What are your Macros, and how do you come up with the right mix?
8:13 shows his macros
I personally work with a Working Against Gravity nutrition coach to set those. But a good place to start is to identify your lean body mass as that will help you determine how much protein you need to sustain that. From there do some research on how many carbs one might need based off your lean body mass and activity level. A great place to start is 40% carbs, 30% protein, 30% fat. Hope that helps!
Cole Sager Thanks for the info, I’ll look into it.
Cole Sager how do you find out your lean body mass? 😊
How many times do you train a day?
That is a very difficult question to answer. It kind of looks a little bit like doing 5-7 training pieces throughout the day. Resting in between each as needed. But when I worked full time I did 2 training sessions with 2-3 workouts per session. 👍🏼
Hi there coffee and then creatine?
Yup! Mostly out of timing of day (coffee in the AM and then my first session) but the caffeine also helps with nutrient delivery. :)
At the end of the day, how many grams of Carbs, Fat, and Protein have you consumed? Thank you for the video!
8:12
Question is your carb intake normally like this? I believe we are the same body type (I’m 5”11 205lb) right now I’m eating 325g to cut normally I’ll eat 400+ was just wondering
Good insight Isaiah. I was currently in a maintenance, leaning out phase because we had just completed the Open. As training ramps up and volume picks up my WAG coach will start to increase my carbs. The highest I tend to sit at is about 425g carbs on realllly heavy training volume periods.
Why not log your nutrients in trifecta’s app?
Love the videos by the way!
Another CrossFit "Truman Show" commercial. LOL I was already eating RX bars as part of my dietary meal intake. I didn't care much for them at first but grew to like because they are not overly sweet like the others.
Can you share your shake ingredients?
We get asked that ALL the time, so we made a video: ua-cam.com/video/XVrkq07KGP0/v-deo.html
Cole, what is your weight?
I weigh in at 203-205lbs throughout most of the year.
what pans do you use?
J.A. Henckels from Costco: www.costco.com/J.A.-Henckels-International-3-piece-Capri-Granitium-Nonstick-Fry-Pans.product.100396210.html
Best nonstick we've used 👍🏼
Why am I watching this? I eat good food I just don't eat enough.
Wouldn't you be better working out earlier before breakfast?
Without energy for your body! - No i don't think that👍
ahhh, he lost me when he said "we try to keep it within the 30 minute window" yikes. still on the anabolic window train, the biggest myth in fitness
Ha! That’s funny, I was afraid that it might come across that way. The “anabolic window” only applies IF you are needing to get recovered and ready for another event in a few hours. Otherwise, your body will naturally settle its self back to baseline, and as long as you are delivering it the calories that it needs for the day you will recover just fine. We keep it within thirty minutes more out of principle of discipline and frame of mind rather than it’s actual effectiveness of speeding of the process, since the “recovery process” begins as much with the mind as it does with nutrition. And since I have as many training pieces a day that I do I try to keep my mindset focused on recovering well as much as training.
What is the method you use to get recovered after training??
@@ColeSager yeah, i can definitely see that being the case. my bad for the mix up!
A Games Athlete eats just 3000kcal on a training day? o.o How is that even possible?!
"to support haksleeirusdcperformance" what😂 :40 seconds
michael smoak health and performance
i thought i was the only one who thought "the hell did he just say?"
hahahaha
Ha... muscle of had a lot of saliva in my mouth... 😬😬🤷🏼♂️🤷🏼♂️ what are you gonna do?!
Rx bars 😍😍
right though!
I’m surprised he doesn’t have more like 4K or more... I’m like 50lb lighter and less active and this is barely more than I eat.
I envy your metabolism!! hahaha
hes for sure wearing eye liner
HA! What?!? It looks like that?
I guess thank you?? Hahaha
It looks like an science lab experiment, whey to complicated to us, common humans.
But as long as it help you to win the games.
Ok then.
Omg you eat so muchhhhh. Shocked. I wish
Only 3000 cals. Good joke.
Ha... real talk! that’s during a part of the season that has a lot less volume though. I’m bumped a little higher during Games prep and stuff. 👍🏼
This is a nearly impossible lifestyle to live for 99% of people.
Not at all. It's a matter of choices
Traci Haynie Dude no one has time to cook like this, or even afford these kinds of ingredients daily.
It takes a specific dedication and commitment to live and thrive in this type of lifestyle; however, it is not unreasonable or expensive. At the end of the day it's all a personal decision. Some of us will be able to do this, and others don't. Just don't cast a negative pessimistic opinion.
Priorities, where do you spend your money? I quit going out to bars and such and was able to literally buy a house! It is a choice to sacrifice some things if you want something more.
Daniel Winters I don’t drink and I own a house. I’m referring to the time constraints. It’s nearly impossible to cook and prepare 4 meals a day like this if you work a normal job.
it doesn't make any sense to take creatine pre workout
Ha, yeah man, there are a lot of varying views on that, huh? From what I can tell in looking stuff up is that it doesn't matter so much about if you take creatine before or after your workout. What matters most is that you take creatine your dosage somewhere surrounding your workout (pre, post, or intra). I prefer to take mine split (2-3g before, 3-4g after) and just call it good there. How do you take you dosage then, my man?