fbpx

Fighters Guide: Thanksgiving Workout Plan and Nutrition Plan

[sociallocker id=”3538″]

Written by Mike Caulo ISSA Master Trainer

Ahh Thanksgiving, for me that means one thing…. PUMPKIN PIE!  Anyone that knows me knows I have no problem downing a full pumpkin pie with some chocolate milk.  You may be asking yourself well how can he eat so much and not get fat, right. The beauty of studying the body is you learn hacks that allow you to manipulate your body and nutritional habits so that you can have your pie and eat it too.

One important factor is that I make sure I time my workout and pie eating very calculated so that my muscles will be utilizing that pumpkin pie and not my fat cells.

This is why I decided to put together my “Fighters Guide” on Healthy Thanksgiving hacks.  As mentioned before, the workout and nutrition timing play a key role as well as what kind of workout we are going to do.  The goal here is the execute a total body energy depleting workout that will drain our glycogen storage’s in our muscles so that when we take down that pumpkin pie the sugar will get delivered to the muscles as oppose to being turned into fat. – Reference


If you really want to eat, and you want to ensure that you will be utilizing as much as the carbs you plan on taking in today then you are going to want to follow our 2 a day workout routine.   However if you plan on gorging a bit but not taking out an entire pumpkin pie like myself then you will be good with picking either one of the workouts below depending on if your gym is open, or you are working out at home.

As mentioned before we are looking to drain the bodies glycogen storage with exercise whether it be weight training, HIIT, or a combo of both.  So not only is it key to drain the glycogen storage but then it is also crucial to know how to refuel these muscle glycogen storage’s.  For our thanksgiving meal plan we will be loading up on nutrient rich fruits and veggies in the morning, then load up with a great carb, and protein dense meal 4 hours before the workout, so if your day alters at all from the template I am using just adjust by making sure meal #2 is taking place 4 hours prior to the workout.  Next about an hour before our workout we will have a pre workout power salad.  This power salad is loaded with beets and celery, two veggies that increase vaso dilation.  Basically meaning your blood vessels can hold more blood, nutrients, oxygen and get you pumped for this holiday swell sess.

During our workout we want to drink only water or calorie free fluids because we want our body to pull all the energy it can from our glycogen storage’s, so every calorie burned will be crucial here.  Again it does not matter which workout you do but if possible both will be able to deplete your storages the most.

So post workout that is where the food frenzy and fun begin.  We have laid out a FULL holiday spread under our 8 Amazing Thanksgiving Recipes Article that has everything from Roasted Butternut Squash with Cranberries & Glazed Pecans to Pumpkin pie and so much more awesomeness to be had.

With todays plan we are going to condense our nutritional habits and stradegies from a weekly or monthly approach into a daily approach.  So normally we will adhere to our guidelines 80% to 90% of the week or month depending on our goal and how we react to everything.  However this we are scalling it down we are going to break down our “clean eating” by the meals on thanksgiving only.  So as part of our plan we are eating 5 meals each eaten relatively 2-4 hours apart and making sure all the other guidelines are met.  So if we eat 80% clean that leaves us 1 meal where we can “cheat” and break the rules.  Personally this is where I throw down a pumpkin pie, maybe some peanut butter on top with some cool whip if I am feeling fancy and a cold glass of chocolate milk to wash it down.  Preferably I have this right after my workout so that I utilize as much of the carbs I am taking in as possible.

Nutritional Guidelines that will make or break your Healthy Lifestyle

  • DON’T DRINK CALORIES.
  • Stay Hydrated. Drink at least 50% of your body weight in fluid ounces so 200lbs person drinks 100 ounces of water
  • Eat protein with every meal (Click Here for Portion Guide)
  • Eat within 60 minutes after waking up & Do Not Eat within 60 minutes of going to sleep.
  • Eat within 60 minutes post workout.
  • Time Feeding Opportunities- Every 2-4 hours.
  • Keep a Ratio of at least 3 Vegetables for every piece of Fruit.
  • No Trans Fat, PERIOD.
  • Portion out Snacks to avoid overeating.
  • Eat at least 85% Clean. If you eat 6 times a day, that’s 42 Meals a week allowing for 7 “Cheat Meals”

Meal Plan

Meal 1 – Eat within 1 hour of waking up

Kale & Raspberry Spike

Meal 2 – Eat 2-4 hours after meal 1

Pumpkin Black Bean Chilli

Meal 3 – Eat 1-2 hours after meal 2

Pre workout Salad

**Workout – Make sure you eat Pre workout salad 1-2 hours prior to workout and post workout meal with 1-2 hours post workout**

Meal 4 – Post workout

Thanksgiving Dinner

Meal 5 – Dessert

Pumpkin Pie

I figured this would be a good time to drop some more food knowledge, the topic since it is thanksgiving and all is…. Turkey.

Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control.  A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.  Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.  Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.

Four ounces of ground turkey has approximately 170 calories and nine grams of fat –about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.  Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks, thighs, breasts and cutlets.

Now onto the fun…

Thanksgiving Workout Plan

Resistance Training For Men

The gameplan for the men is using a multi joint, compound lift to tax the glycogen storage as much as possible so we can refuel with delicious thanks giving goodness post workout.  We have incorporated the dead-lift because it not only depletes glycogen but helps increase testosterone, as well as burn more calories and strengthen our PKC aka Posterior Kinetic Chain which is involved in basically everything we do.

Below this plan will be the Womens Resistance Training Plan and then the HIIT plan will follow for both men and women.

Flexibility – Foam Roll

Foam Roll: Upper-Mid Back

Sets

1

Reps

N/A

Duration

30 sec

Intensity
N/A
Tempo

N/A

Rest

N/A

Start
1. Lie on floor with foam roll behind upper back.
2. Lock hands behind head for support.

Movement
1. Raise hips off floor; slowly roll back and forth; apply pressure on tender spots for 30 seconds.

Foam Roll: Hip Rotators

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Sit with foam roll on back of hip.
2. Cross same foot to opposite knee to increase pressure (optional).

Movement
1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

Flexibility – Static Stretch

Hip Rotator Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Lie on back with foot placed over opposite thigh.

Movement
1. Place hand on knee and pull to opposite shoulder until stretch is felt in back of hip.
3. Hold 30 seconds.

Standing Lat Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Place feet shoulder-width apart, with one arm raised above head holding stable object.

Movement
1. Lower hips toward ground until stretch felt alongside torso and into lower back; hold 30 seconds.

Core

Ball Side Sit-Up with Rotation

Sets

3

Reps

10

Duration

N/A

Intensity

N/A

Tempo

Medium

Rest

60 sec

Start
1. Lie with ball under hips; feet anchored to wall.
2. Extend legs in staggered-stance position – bottom foot forward.
3. Place hands behind ears.
Movement
1. Draw-in belly button, squeeze butt muscles and tuck chin.
2. Bend sideways at waist.
3. Raise upper body, while rotating chest toward ceiling into side crunch position.
4. Return to start position.

Medicine Ball Lift

Sets

3

Reps

10

Duration

N/A

Intensity

N/A

Tempo

Medium

Rest

60 sec

Start
1. Stand in semi-squat position; feet straight and shoulder-width apart; chest up.
2. Hold medicine ball with both hands at level of knees; arms fully extended.
Movement
1. Draw-in belly button, squeeze butt muscles and tuck chin.
2. With arms extended, lift medicine ball diagonally and rotate body, pivoting on back foot.
3. Lift until medicine ball reaches eye level.
4. Return to start.

Resistance

Legs & Back

Deadlift

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Stand with feet straight and shoulder-width apart.
2. Barbell on floor.

Movement
1. Squat and grab barbell with hands slightly wider than shoulder-width apart.
2. Squeeze butt muscles, drive through heels and lift barbell with straight arms until fully upright.
3. Return to start position.

Chest

Incline Dumbbell Chest Press

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Lie on incline bench, feet straight and flat on floor.
2. Hold dumbbell in each hand, at chest level, slightly outside of body with elbows flexed.

Movement
1. Press both dumbbells up and together, fully extending arms; hold.
2. Return to start position.

Back

Machine Pulldown

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Select desired weight, grab both handles and sit upright; do not shrug shoulders.

Movement
1. Pull handles toward body, squeeze shoulder blades together; do not arch back or jut head forward.
2. Hold; return weight to start position.

Shoulders

Shoulder Press Machine

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Adjust seat settings and select desired weight.

Movement
1. With chin tucked, press weight overhead, fully extending arms; do not shrug shoulders or jut head forward.
2. Hold; return weight to start position.

Biceps

Seated Bicep Curl

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Sit with feet straight and flat; dumbbell in each hand; arms extended at sides of body.

Movement
1. Curl hands toward chest; do not shrug shoulders or jut head forward.
2. Reverse movement to return to start position.

Triceps

Standing Triceps Pushdown

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Stand with feet straight and shoulder-width apart, knees slightly bent.
2. Grab handle with both hands, elbows flexed at 90 degree angle.

Movement
1. Draw-in belly button and push hands toward floor, fully extending arms in front of body.
2. Hold; reverse movement to return to start position.

 Resistance Training For Women

For our womens plan we again took our typical female clients goals into mind.  We focus on strengthening and lengthening the core while building the leg muscles, and making sure those arms stay tone.

Flexibility – Foam Roll

Foam Roll: Inner Thigh

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Lie on stomach with one thigh extended slightly to side and knee bent.
2. Place foam roll in groin region.

Movement
1. Slowly roll inner thigh; apply pressure on tender spots for 30 seconds.

Foam Roll: Outer Calf

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Place foam roll under outer calf.
2. Cross opposite leg to increase pressure (optional).

Movement
1. Slowly roll outer calf; apply pressure on tender spots for 30 seconds.

Flexibility – Static Stretch

Kneeling Inner Thigh Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Kneel on one leg; bend side leg, foot straight.
2. Keep stance slightly wider than shoulder-width apart; place hands on hips.

Movement
1. Shift weight toward side leg, away from knee on ground until stretch is felt in inner thigh.
2. Hold 30 seconds.

Kneeling Hip Flexor Stretch

Sets

1

Reps

N/A

Duration

30 sec

Intensity

N/A

Tempo

N/A

Rest

N/A

Start
1. Kneel on back leg; bend front leg at 90-degree angle.

Movement
1. Squeeze butt muscles and shift body forward.
2. Raise arm – same side as rear leg – and rotate backwards and laterally bend towards opposite side until stretch is felt in front of pelvis.
3. Hold and rotate back; hold 30 seconds.

Core

Ball Back Extension

Sets

3

Reps

10

Duration

N/A

Intensity

N/A

Tempo

Medium

Rest

60 sec

Start
1. Lie with ball under belly, feet pointed toward floor, legs straight and shoulder width apart.
2. Place hands behind ears.
Movement
1. Bend forward at waist.
2. Draw-in bellybutton, squeeze butt muscles and tuck chin.
3. Keep legs straight – raise upper body until in line with legs.
4. Return to start.

Cable Lift

Sets

3

Reps

10

Duration

N/A

Intensity

N/A

Tempo

Medium

Rest

60 sec

Start
1. Stand in semi-squat position; feet straight and shoulder-width apart; chest up.
2. Hold cable with both hands at level of knee closest to weight stack; arms fully extended.
Movement
1. Draw-in belly button, squeeze butt muscles and tuck chin.
2. With arms extended, lift cable diagonally and rotate body, pivoting on back foot. 3. Lift until hands reach eye level.
4. Return to start.

Resistance

Legs

Leg Press

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Stand in leg press machine; place back and butt muscles against support pads.
2. Place feet straight and shoulder-width apart, knees slightly bent.

Movement
1. Squeeze butt muscles and press through heels, pushing body upward by extending legs.
2. Push until legs are fully extended; repeat.

Chest

Dumbbell Chest Press

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Lie on flat bench with knees bent.
2. Feet flat on floor, straight and shoulder-width apart.
3. Hold dumbbell in each hand, at chest level, slightly outside of body with elbows flexed.

Movement
1. Press both dumbbells up and together, fully extending arms; hold.
2. Return dumbbells to start position.

Back

Pull-Up

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Grab pull-up bar with hands slightly wider than shoulder-width apart -palms either facing body or away from body; torso straight, knees bent at 90-degree angle.

Movement
1. Pull chest to bar, squeeze shoulder blades together; do not shrug shoulders or jut head forward or upward.
2. Hold; lower body back to start position.

Shoulders

Shoulder Press Machine

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Adjust seat settings and select desired weight.

Movement
1. With chin tucked, press weight overhead, fully extending arms; do not shrug shoulders or jut head forward.
2. Hold; return weight to start position.

Biceps

Seated Hammer Curl

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Sit with feet straight and flat; dumbbell in each hand; arms extended at sides of body.

Movement
1. Curl dumbbell; thumbs up; toward chest. Do not shrug shoulders.
2. Reverse movement to return to start position.

Triceps

Standing Triceps Pushdown

Sets

4

Reps

8

Duration

N/A

Intensity

80%

Tempo

Medium

Rest

60 sec

Start
1. Stand with feet straight and shoulder-width apart, knees slightly bent.
2. Grab handle with both hands, elbows flexed at 90 degree angle.

Movement
1. Draw-in belly button and push hands toward floor, fully extending arms in front of body.
2. Hold; reverse movement to return to start position.

HIIT – High Intensity Interval Training

Now I am less focused on what type of movements or exercises you will be doing to increase your heart rate, but I am going to just assume its running for the sake of this Guide.

However you can replace running with:

  • Kettlebell swings
  • Elliptical
  • Rower
  • Bike
  • Burpees
  • High Knees
  • Mountain Climbers

We basically want anything that will increase your heart rate to 80% of your Max Heart Rate. I am using my Max Heart Rate for our numbers but will explain how to figure out yours, and how you can track your heart rate.
Thanksgiving Day HIIT

Shopping List:

Figured this would come in handy for the prep work that goes into this amazing feast.  Try not to swap out too many ingredients because these items were specifically chosen for their health benefits, while also accommodating our taste buds as well.  Obviously allergies is a great reason to make a change.  If you have any questions feel free to ask us in the comments and we will be glad to make a recommendation for you.

The amounts below are how much you’ll need for the recipe but you may need to buy more or less depending on who you are cooking for and how many people.

White rice flour for dusting and rolling
¾ cup Carol’s Sorghum Blend (page x)
¾ cup potato starch 2 tablespoon sugar
1 tablespoon baking powder 1 teaspoon xanthan gum
1 teaspoon guar gum
½ teaspoon baking soda
½ teaspoon salt
¼ cup shortening, such as Crisco, Earth Balance, or Spectrum Vegetable
9-inch Pie Crust
12/3 cups gluten-free flour blend (following the filling)
2 Tb sugar
½ tsp salt
½ tsp baking powder
1 tsp xanthan gum
½ cup butter
2 eggs
1 ½ cup sorghum flour (or brown rice flour)
1 ½ cups potato starch (not potato flour) or cornstarch
1 cup tapioca flour/starch
4-5 cups baby spinach
1 apple, thinly sliced
1/2 cup pecan halves
Big handful of dried cranberries

Optional: Feta cheese

2 Tbsp. olive oil
2 Tbsp. honey
2 Tbsp. apple cider vinegar
2 Tbsp. stone ground mustard
One 2-3 lb butternut squash, peeled, seeded and cut into 1-inch cubes
1 cup fresh cranberries
1 cup halved pecans
1 tsp cinnamon
1 tsp nutmeg
1 tsp Stevia (or granulated sweetener of choice)
1 tbsp brown sugar
2 tbsp fresh Italian parsley, finely chopped
1/2 large white onion, finely sliced
3 tbsp extra virgin olive oil, divided
Dash of kosher salt and pepper1 12-oz bag cranberries (approx. 4 cups)
1/2 cup unsweetened applesauce
1 cup orange juice
1/4 cup agave syrup
1/2 tsp nutmeg
1 onion, diced
1 Tbsp. olive oil
1 can reduced sodium chicken broth
1/4 cup German Riesling
1 3/4 cup freshly roasted pumpkin
1 1/2 teaspoons lemon juice
Salt and pepper to taste
3.5 ounces coconut milk
4 Tbsp green onion, chopped
1/4 cup roasted pumpkin seeds, optional

28 day challenge

References:

Hamid Mohebbi, Maryam Nourshahi, Mansour Ghasemikaram, Saleh Safarimosavi, Effects of exercise at individual anaerobic threshold and maximal fat oxidation intensities on plasma levels of nesfatin-1 and metabolic health biomarkers, Journal of Physiology and Biochemistry, 2015, 71, 1, 79

Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion
J. L. Ivy, A. L. Katz, C. L. Cutler, W. M. Sherman, E. F. Coyle

Glycogen and Resistance Training

Gycogen and Resistance Training Todd Astorino, M.S. and Len Kravitz, Ph.D. Studies Reviewed: Haff, G. G., et al. 1999. The effect of carbohydrate supplementation onEnergy for Resistance ExerciseDue to the intense and short-term nature of individual bouts of resistance training, it would seem likely that this activity would be highly dependent upon muscle glycogen for ATP provision.

Muscle glycogen synthesis before and after exercise.

Sports Med. 1991 Jan;11(1):6-19. Review

[/sociallocker]

Get Fit With Our 28 Day Challenge... Its Free ;)

* indicates required
Email Format

2 Comments

POST REPLY