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GSP (top) vs. BJ Penn]
Georges St. Pierre, better known to fight fans worldwide as GSP, is currently the UFC Welterweight Champion. His publicly stated goal is to retire as the best pound-for-pound fighter in the world and, at a record of 22-2, ESPN currently ranks him as the #2 pound-forpound fighter in the world. His intellect—and consistency—is what separates him from the brawlers: "I will never fight in a way [in which] I fight like I flip a coin… When I'm standing up, I hit the guy, I pick my angle, and I'm smart… I'm not going to trade punch one-for-one with a guy. I'm going to hit the guy and not get hit. That's a smart way to fight." His analytical approach isn’t limited to fighting. He considers nutrition a critical part of his training, just as important as being in the cage. In this respect, 2009 marked an inflection point. That year, after successfully defending his Welterweight title in his second fight against BJ Penn, GSP hired Dr. John Berardi of Precision Nutrition to help him gain lean muscle tissue and improve his recovery abilities. Berardi, in charge of the nutrient science, recommended that Georges hire Jennifer Nickle and Rosario “Ross” Gurreri, two chefs in the Montreal area who worked at Cavalli and Bice restaurants, for all meal prep. In the next 8 weeks, GSP gained approximately 12 pounds of lean muscle and bulked up to 195 pounds. His upgraded speed and power helped him to dominate every subsequent opponent, posting a 4-0 record since 2009.
We’ll answer the questions: What does GSP eat? What is his meal plan? How is it prepared? How much does it cost? -WHAT DOES GSP EAT? Below is the 2009 meal plan designed for GSP by Dr. 40g carbs. It is based it around "anytime" (AT) and "post-workout" (PW) meals. between meals. 100g carbs. mixed with almond milk or water. -1 scoop milk-based protein powder -1 scoop greens supplement . and eaten right after workouts. This is used to wash down 4 fish oil capsules. how he worked with a personal chef (and how the chef prepared). He gave the guidelines to Jen and Ross and they prepared a menu of roughly 30-40 items that adhered to the calorie and macronutrient (carbohydrate. and how you can use a personal chef for less than you think. 350 grams of carbs. 30g fat 1 lower carb anytime meal to be eaten whenever you like 650 calories – 60g protein. 3 Meals Provided by Ross and Jennifer in Montreal 1 lower carb anytime meal to be eaten whenever you like 650 calories – 60g protein. Though Berardi formulated the original Surge Recovery product while wrapping up his PhD studies in Exercise and Nutritional Biochemistry (University of Western Ontario and Yale University). Berardi. While he no longer has a private chef for everyday meals. 10g fat Two sample recipes are included in the next “How Is It Prepared?” section. Berardi explains the basic approach: “Georges’ baseline menu is about 3200-3500kcal per day. These meals are meant to be eaten any other time of the day.60g protein. PW meals are higher in protein and carbs. he has no financial interest in the products. and 100 grams of fat. 40g carbs.” The brands and products mentioned are those Berardi recommended for GSP.This sidebar is intended to teach you how GSP ate for his 2009 transformation. while being lower in fat. and fat) requirements and ratios. with around 250 grams of protein. 30g fat 1 high-carb post-exercise meal to be eaten immediately after training (a recipe that can be eaten cold) 700 calories . GSP still consults with Berardi and still flies Jen and Ross to his hotel the week before a big fight to cook for him and his entourage. AT meals are higher in protein and fat. 2 Daily Super Shakes 1 super shake at a time. protein. while being low in carbs.
he could eat whatever discretionary calories he wanted. 99g fat (30%) Q&A on the above with Dr. we plan someone’s nutrition according to their somatotype. at Precision Nutrition we use body-type specific guidelines. 20%f (fat) Mesomorphs .1 cup frozen mixed berries (use “mixed” to avoid developing food intolerances from eating too much of a single variety) 282 calories – 18g protein. 0 fat 1 workout drink after training Immediately after. Follow this with post-workout meal 1 hour later. greens+ from Genuine Health. Didn’t matter. 25g carbs. eat 1 additional meal per day. if he wanted anything else.around 30%p.” Total Baseline Intake (Approximate) 3104 calories – 256g protein (30%). he was given more latitude. as long as it’s lower in carbs and higher in protein and fat. 20g carbs. Given GSP’s leanness. He ended up reporting that he had a few extra meals a week. Flameout fish oil capsules from Biotest Workout Nutrition ½ protein bar before training 20-30 minutes before training – Recommended Brand: Finibar from Biotest 125 calories – 7g protein. 25%c. as Berardi explains: “The rule was to eat everything on the menu and then. In essence. 1g fat Optional Intake If you’re hungry. 12g fat Berardi’s suggested products: Muscle Milk protein powder from CytoSport. 44g carbs. he could have it. as follows: Ectomorphs –around 25% p (protein). It can be whatever you like. But he was pretty satisfied from his normal menu. 21g carbs. 55%c (carbs).. so he didn’t need to use too many discretionary calories. 315 carbs (40%). 4g fat 1 workout drink during training Sip throughout training . 40%f” For definitions: .Recommended brand: Surge Workout Fuel from Biotest 85 calories – 8g protein. Some days that meant Subway. Berardi: What guidelines should someone use if trying to replicate the above? “When determining a client’s macronutrient split. 30%f Endomorphs – around 35%p. 40%c. – Recommended Brand: Surge Recovery from Biotest 330 calories – 25g protein. others McDonalds. As long as he got his main food in each day.
we’d multiply body weight in pounds x 20-22 to determine the total. Meal prep took between 2-4 hours. In the 2 months leading up to camp. that’s why his split looked like it did. a Peugeot peppermill. Endomorph . when the GSP experiment began.” HOW IS IT PREPARED? In 2009. and a breakfast meal for the next morning. “Every time I buy a ‘Kuhn. which “stays sharp longer than any knife I have ever used”). As far as calories. Georges. he was chronically underfed leading up to us working together. she says. Then in 24 hours (from F-Sa). Of the last. This ended up being perfect for him. the diet stayed the same. These below answers and suggestions are from Jennifer. which was perfect going into camp. challenging to put on weight (muscle or fat) Example: long-distance runner. We didn’t want him much heavier because it then might be too hard to cut to 170. he rehydrated to about 188lbs for the fight. Jen did all of the shopping (100% organic foods) and cooking. but someone else delivered the meals to Georges’ gym once daily. Must-Have Equipment First. so he could have it directly after his workout). In the next 3 months. based on the outcomes described above. That made the cut to 170 pretty easy. “Since GSP is a clear mesomorph.Muscular build. who has been a chef for 12 years and now runs a private catering business in Toronto. She owns many of the usual suspects that pro chefs favor: a Microplane. This cycle repeated itself. At that point his weight stabilized. and Kuhn Rikon vegetable peelers. she has the right gear for the job. so jumping all the way up to 20 or 22 would have probably led to fat gain. a dinner meal. We did the cut from 188 to 170 in 5 days (from M-F).’ I get a few extra and give them out to friends and co- . the plan took him to about 195lbs. would eat the post-workout meal directly after training in the early afternoon.Thin build. This would have put GSP at 3400 to 3700kcal to start with. 7-9” chefs knives (MAC. So we chose a multiplier of 18 to start with. easy to put on weight (both good and bad) Example: shotputter or football lineman. However.Large build. but the high volume of camp helped him come down to about 188 the week before the fight. Mesomorph . can lose or gain muscle easily (fat gain minimal) Example: sprinter or gymnast.” How much did GSP weigh when consuming the above? “We started this plan about 2 months before a training camp when he weighed around 183lbs.Ectomorph . having eaten breakfast and workout shakes. for most people wanting to gain weight. Jen had the entire professional kitchen of Bice to herself in the morning and prepared 3 meals for Georges during that time: a post-workout meal (that could be eaten cold.
look for bright colors and perky leaves. I would station a steamer and a cast-iron grill on the back burners of my stove. “If you store them in their own cooking liquid in an airtight container in the fridge. something like braised lima beans or lentils. It’s fast and easy. bright eyes and have the slight aroma of sea water. “For example. The same beans and legumes can be used for so many different recipes.” In other words. “This is an important step for having access to nutritious carbohydrates. “It's amazing how much flavor (not to mention health benefits) you can get from these ingredients without having to add calories. so you don't have to mess around with pots and pans. these cooking vessels stay on the stovetop and are quickly cleaned on the stovetop. according to Jen. so that's a huge time saver. try to incorporate more fresh herbs. Using equipment like this guarantees that you won't be slopping extra cooking fat in your frying pan or killing your green vegetables in boiling water.” Shopping Tips “In terms of buying fruit. especially if you don't have time to cook them throughout the week. steam the potato first and then use the same steamer to cook the greens. Jen explains the basics: “It’s important to have access to a stove-top grill [She uses a Le Creuset cast-iron “griddle”] and a bamboo steamer.” Shortcuts Prepare certain things in bulk so that you have them for the week. always buy what appears to be heavy for it's size. they have a surprisingly long shelflife. no sink involved. which can be used later in many recipes. if I were making grilled tuna with Asian greens and sweet potato. Having this equipment makes it easy to cook fast meals because they are stationary and easy to clean. greenish tinges. And for vegetables.” SAMPLE RECIPES Grilled Tuna with "Recovery Salad and Soy-Ginger Vinaigrette” – Post-Workout (PW) Meal CAL-758/ protein-60gr/ carbs-100gr /fat10gr * * * * * 160 grams fresh sushi grade yellowfin tuna 100 grams cooked lentils 190 grams cooked quinoa 28 grams shelled edamame beans 28 grams shaved red cabbage .workers who are stuck in the ‘I've had the same shitty rusty vegetable peeler for years’ category.” For cooking methods. Fish should have glossy flesh.” And perhaps above all. Meat should be freshly butchered whenever possible and should be devoid of any sulfur-type smell or brownish. spices and vinegars into your shopping list.
brushed not rinsed * 1 teaspoon cider or red wine vinegar * Fresh herbs like basil. soy. Steak and Eggs Anytime Meal . Remove from heat immediately and slice. ginger. vinegar. Grill the sliced red onion. roughly chopped Sides: * 1 egg or 3 quail eggs * 5 spears steamed asparagus or broccoli HOW MUCH DOES IT COST? .* * * * * * * * * * 30 grams dried apricots or prunes. until rare or medium rare. Grill the tuna evenly on all sides. cherry tomatoes and chopped red onion. cabbage. chopped 50 grams cherry tomatoes. parsley and/or tarragon. until it starts to char and wilt. seasoning with sea salt as you go. peeled and chopped * 1 teaspoon old fashioned or dijon mustard * 1 tablespoon honey * Salt and fresh cracked pepper Sauteed topping: * 1 teaspoon extra virgin olive oil * 50 grams wild mushrooms like chanterelle or matsutake. apricots and green onion. edamame. coriander. quinoa. cut in half 28 grams sliced red onion 1 teaspooon extra virgin olive oil 1 tablespoon light soy sauce 1 tablespoon cider vinegar 1 teaspoon grated ginger 1 tablespoon chopped coriander/cilantro 1 tablespoon chopped green onion/scallion 1 handful baby spinach Directions: Set your grill pan to medium heat. Turn your grill pan to high. Spoon the salad onto a plate of raw spinach. Prepare the salad: In a large bowl mix together the lentils. dry.CAL-700/ protein-60gr/ carbs-40gr/ fat-30gr * 150 grams mashed steamed sweet potato or squash * 200 grams of veal tenderloin The crust/rub for the veal: * 3 chestnuts. Remove from the pan and chop. Cover and set aside. Plate the sliced tuna on top of the salad and garnish with the remaining vinaigrette. Prepare the vinaigrette: In a small bowl mix together the olive oil. dry roasted. (4-6 thin slices) Mix half of the vinaigrette into the salad.
personalchef. CEO of Precision Nutrition.But a private chef? Surely that must cost a fortune. it can. opts for. which is what Phil Caravaggio.com/ Toronto. http://www.S. and a good chef will start at $40K per year.com/.com/ Eastern US: http://www. Phil uses Essential Meal Delivery out of Toronto: “The meals cost $13-17 each. I save the weekends for going out and cooking with family and friends.) and they make a menu based on my food likes and dislikes. you can find such a person through http://hireachef. I only have them delivered Monday . etc. and I get a bill at the end of the week. Otherwise.com/ or http://www.com/ CA: http://california.Friday.essentialmealdelivery. He stopped cooking years ago to focus on business and other priorities.com [END] ### .personalchef. Paleo. (general): http://hireachef. I call them and tell them my goals (Intermittent fasting.personalchef. Every week. If that’s your preference.” Here are options for throughout North America: U. you can use the Craigslist option from the previous sidebar or meal delivery. right? If you hire a single person full-time. Then they’re delivered to my apartment every morning.
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