Shawn Phillips | Start Strong Monday

In response to this week’s StartStrongMonday post encouraging you to go-strong for your holiday meal, I received a number of questions about just how BIG I plan to go.

So, in the interest of FULL disclosure, I thought I’d share the brutal facts. For better of for worse, here’s how I see my turkey-day day going:

Shawn’s Thanksgiving Day Plan

7:00 Strength Training : [S4L Pull Day] + light cardio
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I’ll get up about 6:30 (sleeping in a little) but my son, Nathaniel will be sure I don’t sleep too late.

Then I’ll have some rich, delicious bean-juice in Sumatra blend and a couple Advil to get my shoulder moving for a Strength for Life “Pull day” workout.

The light cardio is helpful for warming up in the morning and getting my bad shoulder moving. About 15 minutes.

8:00 : Full Strength
Vanilla Cherry, Almond, Banana with Flax *(recipe here)
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After a strong training session, I’ll enjoy one of my favorite morning Full Strength custom blends. This is one—which I call “vanilla, cherry, almond, banana with flax blend” for short—is amazing. (see Custom Blend details here)

This custom Full Strength blend comes in under 400 calories total, which compares with a 700-800 calories breakfast of eggs and fixings. Plus, I’ll actually get more sustainable energy from Full Strength.

Total Cals: 380

8:05 – 11:00 : Stuff and stuff…
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The morning will include preparing the house (we’re hosting), playing with the kids, watching a little parade stuff (can’t get enough of the 40 foot snoopy you know). I know the time will fly but I also know I’ll have energy and feel great after my morning ritual is complete.

11:30 : Full Strength Premium Nutrition Shake
Rich Chocolate straight up with one packet of Coromega Orange
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For this Shake-Break I’ll have a chocolate with one packet of my favorite Omega-3 fish oil supplement, orange flavor Coromega. This is an awesome blend on all levels.

Because I know what’s coming—in the form of a mega-meal—I’ll have another Full Strength for an early lunch some time between 11:30 and 12:00. Often people make the mistake of starving themselves all morning in preparation for a big holiday meal, which is the exact opposite of what you want to do.

By fueling myself I will keep my appetite naturally low and my body running at peak. Both which serve me. It’s not like I’m going to deprive myself anything but why set myself up for a disaster. I can get full satisfaction this way and eat much less.

Total Cals: 300

2:00 – 3:00 – Appetizers
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No telling what’s all going to be here but I know there will be some snacking and one of them is shrimp and likely some cheese and stuff. I won’t eat too much but can count on 300 calories here, easy. Never have figured out why they call them appetizers when what they really do is kill an appetite?

Dinner: 3:00 – 4:00: The Main Course
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The works: Turkey, dressing, mashed potatoes, gravy, cranberries, salad, sweet potatoes and who knows what else?

I’m sure this doesn’t cover all of what I’ll eat but it’s the essence. I will likely only have seconds on a few items. I notice that I just don’t have the desire to slam myself even when I can these days. It’s like my appetite is no longer a wild animal—I enjoy food freely but not in excess.

That said, I still can fully expect this meal to top 2,000 calories and I’m going to post it as such, coming in at an estimated 2,300. Not bad for a full meal. Now, it may not be as much as that but I want to be realistic.

Total Calories: 2,300

5:30 – 6:00 : Pie, pie, pie and more pie…
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After the swelling subsides I know I’ll dig in for some pie–my favorite pumpkin pie. Love that stuff. Expecting to eat 2 slices I’ll give myself a lofty 800 calorie hit, giving for whipping.

Total Calories: 800 calories

6:30 : Take a walk, get up and move
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My eating done, I plan to enjoy a little walk around to see some neighborhood lights in the evening. Nothing big or strenuous but just getting the blood flowing and freeing some of the excess carbs in my blood. I expect my eating to be over and settle in for the day.

My Total Estimated Intake for the Day is about 4,000 calories. Yes, while far from ideal that’s not going to kill me for one day. I wouldn’t want to make a habit of it for many reasons though.

Now, if I was in the mood to scare you or threaten you to take action I’d give you some gruesome stat about how many sit-ups you have to do to burn 3,800 calories off or how far you’d have to walk. But what’s the point? Really… you came, you ate and now, on with life.

Like I said the other day, it’s not about your holidays it’s about your lifestyle the other 364 days a year.

Enjoy your family, friends and the food this Thanksgiving.

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