DISCLAIMER

I am not a doctor and I am not trying to be. Before you start any exercise program you should contact your doctor before doing so.

MY NUTRITION

3 meals per day. Containing; complex carbohydrates, proteins, fibers and good fats. All liquids are calorie free; water, tea, coffee, green-tea. 3 snacks per day. snacks 1 & 2 can be made of complex carbs, proteins, fiber, but snack 3 is protein based. Liquids have no calories; black coffee, black tea and about 3 liters of water per day.

SUPPLEMENTS

Mixed Whey Protein and Creatine shake 30 min before workouts.
Sports Recovery Shake after workouts (contains whey, creatine, carbohydrates and essential amino acids).
Also taking creatine on non workout days before lunch.
Cod Liver and Omega 3 oils.

STRENGTH

Mon, Wed & Fri: working out at my local gym, 30 min sessions. Currently lifiting heavy weights with 6-8 or 8-10 reps.

CARDIOVASCULAR

RUNNING: (Tue, Thur & Sat) Running a circuit and setting time goals. Once I have reached the time goal then the circuit gets tougher. CYCLING: If I feel that I am going to dip into a plateau I will plan a long and hard cycle (normally on Saturdays).

A New Diet and Nutrition Strategy

Posted by: Andrew : Category: Health Tips

I have not being seeing the results that I have been looking for since weigh-in 30 and I have been reviewing my workouts and making sure that they have variations and my workouts change at least every 4 weeks.

BUT….and this is a BIG but I have neglected the same thing for my diet.

Yep, I have been near enough following the same eating patterns for over a year now and I think this has caused my fat loss to hit a plateau.

I am now diving into some new approaches to my eating and ways that I can change my diet that will still regulate my calories and give my body a shock with a new change.

One thing that I will be watching closely is my portion sizes. I feel that my portion size could have been creeping up over the last few months.

I have made a little portion control diagram and stuck it on the wall in my kitchen. And in case you would like to have a copy I have made it into a downloadable for you.

Click here to download!

Another thing that I am going to be changing is the amount of complex carbohydrates that I am eating. I am going to be adding some carbohydrates (mainly brown rice) to my dinners before my workouts. I am doing this in the hope of getting more energy to push through intensive workouts.

Another thing that I have neglected is eating a substantial amount of fruit per day.

So to keep myself accountable I am going to be restarting my Daily Food Log so you can see how my eating is going.

Please comment and give me any suggestions that you have, I am always willing to receive and learn.