Coach Szolek's Experimental Indian Wrestler Diet

[Doug Szolek]

As stated over at the Nutrition forum I'm basing my diet right now around the three main components of an Indian Wrestler's diet, Milk, Ghi (clarified butter), and Almonds.

The foundation of this diet is 3-4 protein shakes per day made from,
1cup of milk (whole organic)
2tbsp. of clarified butter
2tbsp. of almond butter
1 raw egg
1 scoop of Designer Whey
1tbsp. of golden flax seeds

that's the foundation to which I add

a handfull of frozen barries (in the morning)
3tbsp. of wheat bran post morning workout
1tsp. of honey pre evening workout
pinch of cinnamon post evening workout and useally with all others aswell

Added to the engeneered nutrition above will be two to three small meals a day consisting mainly of meats and greens.

In general, I'm looking for improvements to my size, strength, and endurance though not necessarily in that order. And again I say that this is just something I'm experimenting with to see how it'll work for me. The admittedly high fat content will require action on my part to burn it as energy rather than store it.

We'll see together how it works...

[Scott Sonnon]

Well done - a great article for CST Mag (including your Ghi formula)!

[Doug Szolek]

Fancy that!

[Doug Szolek]

10-31-03

10am I.W. Shake w/ Berries added.

12:30pm protein shake (shared some of a friends, not my standard recipe)

3pm I.W. Shake w/ wheat bran added.

5pm 3 eggs scrambled w/ 1 green pepper and 2 green onions tossed in the mix. Plenty of hot sauce on the top.

8pm 1 large (don't know the exact weight) NewYork strip steak rare. (Just show the cow a picture of the sun before you butcher it :) ) and 1 1/2 cups of mashed potatos. (these weren't really necessary but were too good to pass up)

Not sure how late I'm gonna be up tonight, but if it's too late then I may have half an I.W. shake before bed.

Notes: Missed out on my greens today, due to poor planning on my part. Have to watch this down the road. Also had my first food later than normal due to my impromtu trip to the beach. If I go tomorrow or the next day I'm gonna be sure to get some food in me before hand.

Overall energy levels of the day were quite high. Still need to do the math on exactly how many grams of carbs, fat and protein are in my I.W. shakes, hopefully get this done tomorrow. Initial thoughts are that I may need to cut down the overall size of the shakes. we'll see after I get back into my standard heavy duty training.

[anthonyantosh]

Coach,
Could you also post how much wrestling and conditioning/training you also do during the day. I would be interested in the results from the diet (energy, strenght, conditioning, etc).
Thanks
tony antosh

[Jay76]

what is clarified butter?

Jay

[Jay76]

Coach

I found out about butter :)))))

YOu could also use organic Cocca in your mix as well :))) :o :o :o :o

Your diet seems good. :shock:

[Jay76]

Coach

What is the purpose of having more shacks throughout the day instead of meals?

I am guessing that no stressing the body with to much food will lead to more energy, detox in somesort as well. Save the heaveist meals later on in the day to help recover from the exercise done throughout the day.

Jay 8)

[Doug Szolek]

Jay,
to me the shakes differ very little from a meal. I put them together with the same thought that goes into a meal, that is having optimal amounts of the necessary nutrients present.

Additionally, consuming more shakes through the day is a way to breakup what would otherwise be one or two very large servings of milk, clarified butter, and almond butter. One of the benefits of the clarified butter is that it has natural laxative properties that work very well along with the fiber (flax seeds, wheat bran, and barries) in the shakes. However it works a bit too well to be eaten in very large amounts.

Tony,
my primary training partner (my roommate) is recovering from an extended battle with bronchitis so for the time all of my conditioning is revolving around CST and ABC's. Though starting this week I'll probably be adding in some regular running into the program. In any case, when my partner's well again we'll be devising a program of wrestling/grappling conditioning that we intend to follow together. And you can bet it'll be posted here.

As for the overall energy levels, I've been eating this way several days now and having little to know desire for coffee or other stimulants. My workouts have been wonderful and I'm feeling healthier than ever. If you've been following my training program log though you know, that most of my recent training has revolved around healing and recovery, but today, I'm getting back to HULKING OUT and I'll be sure and post exactly how this diet works for such a heavy training load.

Thanks for your interest and be sure to check back for updates.

[Doug Szolek]

Pretty standard training day.

Had three shakes spaced evenly through the day.

and a small meal of three scrambled eggs with some chunky green salsa.

Later had two chicken thighs with broccoli.

Energy levels optimal, and signs of growth consistant.

[Jay76]

Coach

I little Blend.

Cup or so of Water
tablespoon of Cod Liver Oil
Tablespoon of MSM powder
Tablespoon of Honey
5 Table spoons of Coconut Oil
5 Tablespoons of Coconut Milk
2 Scoops Of protein powder
4 raw eggs

Good stuff!!!

Jason

[humilispuer]

Jay - Sounds delicious, especially the coconut oil and milk. I have one qualm though; generally cod liver oil is a teaspoon per dose, therefore you would be ingesting 3 doses at once. Cod liver oil tends to contain extremely high levels of vitamins A and D. Since both vitamins are fat soluble, you can reach toxic levels fairly quickly. Just something to be aware of :)
On a side note - I love raw eggs. I just pop em' one at a time in a shot glass and throw them back.

-Humilis

[Jay76]

Thanks..Did not know. Better fix that one....

[Jay76]

Here is a better one.

I take teaspoon of cod liver oil and bunch of capsules of MSM with my meal.

5 table spoons of Coconut Oil
5 tables spoons of Coconut Milk
Teaspoon of Desiccated Liver powder
3 raw eggs
2 scoops of protein powder
teaspoon of honey
2 tablespoons of Almond Butter
teaspoon of Whole Wheat Germ
Half a cup of Water

Dairy does not go with me, so I use more coconut products. I get the liver from www.mikebrownsolutions.com. Protein powder from www.vitacost.com..its Tri Protein Plus Powder, its good stuff. check it out at


http://www.vitacost.com/store/products/productdescription.cfm?SKUNumber=015794018667&searchby=PN&SearchText=protein


These shakes are great. Have them twice a day.
Jason

[humilispuer]

Wow - If I drank that shake, I probably would not eat for around 5 days :) Just out of curiousity, what type of coconut oil do you use? (Brand? Is it extra virgin?) All in all, sounds great. Love the almond butter too!

-Humilis

[Jay76]

I use Thai Kitchen Coconut Milk
Virgin Coconut Oil from www.mercola.com

The shake is very satisfying, but not does fill me that much.

[Doug Szolek]

I've been following the plan well the past couple weeks but in the last few days I made a few changes to accomodate a bit more extreme Body Fat reduction (gettin' all prettied up for the CST :oops: ).

Basically the only carbs currently in my diet is the lactose in the milk that I use in the I.W. shakes. I'm still using whole organic milk for the first half of the day but later in the afternoon and evening I cut it down to skim to lower the overall caloric value of the shake as I'm less likely to burn those calories later in the day. The Ghi and Almond Butter still provide more than enough fat to balance out the fat/sugar/protein ratio in my favor.

Have been getting my vitamins and minerals in supplement form to further cut the carbs of my beloved green veggies. This is just a two week cut down period so I don't mind going processed on a few things.

And one night in a fit of exploration, I discovered that almond butter (and peanut butter for that matter) makes a great topping to chicken and eggs (now don't knock it till you've tried it :wink: ) so I've been enjoying this little discovery on many of my whole food meals (which mainly consist of meat and eggs).

All in all, still seeing good benefit from the I.W. shakes, and as my Heavy Density program is prooving, my faculties of recovery are steadily on the increase. I may have finally found a food source that allows me to train as often and as hard as I like to.