June 30 (UPI) -- Russell Wilson ate more food to go from 225 to 214 pounds this offseason, according to his nutritionist.
Goglia has worked with actors like Chris Hemsworth, Chris Pratt, Ryan Gosling and Channing Tatum. He even hones what Bon Jovi eats, according to his website. He has also worked with Carmelo Anthony and other star athletes.
For Wilson, he designed a meal plan that average people might find a bit strange. Wilson's daily menu includes almond butter, jam and 36 almonds.
Before breakfast, Wilson would eat a tablespoon of almond butter and a tablespoon of jam. For breakfast he chowed down two cups of cooked oatmeal, six whole eggs, fruit and a chicken breast.
Then came his first snack. For that he ate fruit and 12 almonds.
For lunch, Wilson ate eight ounces of protein, with a yam or a cup of rice or a potato and a vegetable. His second lunch included eight ounces of protein with a yam or a cup of rice or a potato and a vegetable.
He then had two snacks. For his second snack of the day, Wilson had fruit and 12 more almonds. He had fruit, 12 almonds and whey protein for his third daily snack.
Wilson ate fish or steak and vegetables or salad for dinner.
His final snack included: fruit and a tablespoon of molasses or shredded wheat, applesauce, almond butter and jam.
Goglia elevated Wilson's daily calorie intake from 2,700 calories to 4,800 calories. The diet resulted in Wilson transforming from 16 percent body fat to 10 percent body fat.
The quarterback said one of the hardest requirements for the diet was limiting his cheese intake, as he is from Wisconsin. But he was allowed to treat himself to a few cheat foods on date night with wife Ciara.
Wilson, 28, completed 64.7 percent of his throws for a career-high 4,219 yards, 21 touchdowns and 11 interceptions last season. But he had his worst season as a runner, plowing for 259 yards and one touchdown on a career-worst 3.6 yards per carry.
He explained that part of the reason for his slippage in that category was due to the fact the he was nursing ankle and knee injuries, hampering him from partaking in his normal regimen of speed training.
"He came in feeling as though he was too heavy and not mobile enough," Goglia told ESPN. "And he wanted to get his weight down. He was over 225. He felt as though he needed to be leaner and stronger and more agile. And that's my wheelhouse."
Seahawks offensive coordinator Darrell Bevell recently told reporters that he likes what he sees from Wilson this offseason.
"There were a lot of things we had to do differently last year with injuries, whether it was offensive line, whether it was running backs, whether it was him," Bevell said after day three of Seahawks mandatory minicamp. "So we made a lot of adjustment, and we were able to handle it the best way we could, and I think our guys were great in that way. We ended up throwing a lot more last year, different kind of passes, but there's no question that early he was really limited—he basically was just sitting back there."
"Then as we were able to keep him healthy, he was able to kind of get his legs back, and by the end of the year in the Atlanta game, he was moving around. He still wasn't 100 percent, but he was able to function and save plays like he does for us. But I like where he is now, he's all the way back."
Wilson is sticking to the meal plan.
"When you think metabolism, everybody will think fast or slow," Goglia told ESPN. "And it's not. Metabolism is ultimately hot or cold. The definition of a calorie is a heat-energy unit. So if calories are heat and metabolism is a function of heat, and if fat is a lipid and only converts to energy in a hot environment, it just makes sense that you have to eat a certain amount of calories to generate enough heat to burn fat. And that's counter-intuitive to every civilian out there."
Lacy cashes in, literally, when he makes weight. The free agent signing earns $55,000 every time he hits a target on the scale every month. He weighed in at less than his goal of 250 pounds earlier this month. He also made the mark in May. Lacy has five more weigh-ins to go. This offseason, the Milwaukee Journal-Sentinel reported that Lacy weighed 267 pounds during a free agent visit.
If the Seahawks wish to return to a dominant rushing attack this season, a lot will hinge on the health and fitness of Wilson and Lacy. Wilson said at minicamp he has worked hard this offseason to make that happen.
"Honestly I want to be the best in the world and I don't shy away from it," he told reporters. "I think there's a lot of things you have to do to do that. It takes a lot of mental process, it takes a lot of physical things, it takes a lot of execution, it takes having great teammates, having great players around you. It's definitely not all on me."
"You need people to help you get there each step along the way. It's been a great process. Like I said earlier, getting up super early in the mornings all offseason to be able to work in the mornings, I was training at USC a bunch, going there, watching tons of film and training down the street some at UCLA -- I know they're competitors -- but training at some of those places as well and trying to constantly be on the grind and trying to be where I really want to go. So I'm just grateful every day."