The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [218]
Protein: 79 g
Carbohydrates: 63 g
Fat: 30 g
MARQUE’S FAVORITE MEALS AND STAPLE MEALS
There is no need to complicate things:
One thing that has helped me a lot was to let go of the distinction between breakfast foods and “other meal” foods.
My most frequent meal was eggs with salsa, some beans, probably some hummus, and some nuts. Often eggs were replaced by protein powder, salsa replaced by mixed veggies, and nuts replaced by flax seed oil. I tried to keep it really simple.
Choose a few meals and repeat. Simple wins.
Scott Jurek
Scott Jurek is a veritable demi-god in the sport of ultramarathoning, which involves races of more than marathon length. He has won the 100-mile Western States Endurance Run an incredible seven consecutive times, twice won the Badwater Ultramarathon, described as “the world’s toughest race,” and also holds the American record for 24-hour running, in which he logged 165.705 miles to beat Rae Clark’s 20-year-old record.
SCOTT’S GROCERY LIST
Get ready to enter the mother lode. Scott’s leave-no-stone-unturned approach is a sharp contrast to Marque’s minimalism.
I had one of my unsuspecting researchers, Charlie Hoehn, head off to Whole Foods to gather the list and time himself, from entering the store to leaving the store.
He arrived at Whole Foods at 3:38 P.M. and left at 6:20 P.M. for a total time of: 2 hours, 42 minutes. This was, of course, a first-time expedition, and Charlie had to search for everything. To account for this, I had him review locations within the store the following day and then repeat the drill the day thereafter.
For the second round of timing, Charlie rearranged all of the items on the list into groups based on areas of the store (to cut down on walking back and forth), and he had a friend tag along to read the list and check off items. Charlie’s job was pure speed.
Sprinting around the store behind the cart like a kid on a Nickelodeon shopping spree, he cut the total time in the store down to 1 hour.
The total cost, regardless of time, was $541.09.
Some of the items (supplements, protein powder) would be used over several weeks, so I also had Charlie determine the weekly cost for these items based on number of servings. This shaves off $121.83, giving you a new weekly total of $419.26.
Scott’s weekly shopping list is below, along with the substitute items Charlie bought (bolded) when he couldn’t find them at Whole Foods. Keep in mind that this list is for a peak training period, when Scott would be consuming 5,000–6,000 calories/day at approximately 60–70% carbohydrate, 20–30% fat, and 15–20% protein. Feel free to skim, as the list is three pages long:
This 30-inch receipt represents one week of food in the life of ultra-runner Scott Jurek. It is compared here to Charlie’s free-range black schnauzer, which was also bought at Whole Foods for a BBQ later that evening.
2.8 oz Green Magma by Green Foods
60 veg cap Udo’s Choice Adult Probiotics by Flora Health
30 veg cap Udo’s Choice Super Bifido Plus by Flora Health (90 caps Nature’s Way Primadophilus Bifidus)
2 cups raw organic almonds
3 cups raw organic dates from The Date People (12 oz Whole Foods raw organic dates)
30 oz Organic Hemp Protein + Fiber by Nutiva (2 × 16-oz Bob’s Red Mill organic hemp protein)
14 organic bananas
2 bags frozen organic wild blueberries from Trader Joe’s
1 bag frozen organic strawberries from Trader Joe’s
1 bag frozen mango chunks from Trader Joe’s
1 bag frozen pineapple chunks from Trader Joe’s
1 bag frozen papaya chunks from Trader Joe’s (They didn’t have papaya, so I got one more bag of frozen mango chunks; all fruit bags are Whole Foods brand)
16 oz raw organic carob powder from Earth Circle
½ lb raw organic shredded coconut bulk from Earth Circle (8 oz Let’s Do … Organic! shredded unsweetened coconut)
14 oz Jarrow Fermented Soy Essence protein powder
½ cup celtic sea salt bulk
¼ cup raw organic vanilla powder
8 oz raw organic maca powder from Earth Circle
17 oz Udo’s Oil DHA 3-6-9 Blend by Flora Health
17 oz Floradix Iron + Herbs