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).

THINK SMALL & LONG TO BE A SUCCESS!

Posted by: Andrew : Category: Health Tips, My Nutrition Program, goal setting

One of the things that can really cause your weight loss results to crash is the portion problem. Now when I started this disciplined journey to a fitter, healthier life my problem was that I wasn’t eating enough, my body wasn’t getting the proper nutrients to be healthy, function well and assist me in losing the bulge.

I went from eating twice a day (usually lunch and dinner) to eating six times a day; three main meals and three snacks. I found this so difficult, I was feeling bloated all the time as I was eating almost every two hours.

A proper, healthy nutritional program is not about starving yourself, it’s about balancing out all your bodies nutritional needs so that your body gets what it needs to function and help you lose weight.

MY FIRST STEPS

Remember the fitness lifestyle is something that you grow into, it is something that you should let slowly and consistently evolve in your life. Replacing bad habits with good habits.

I first started by adding breakfast into my diet. I found this rather difficult, my body was not use to eating in the mornings and for a while I forced myself despite feeling nauseous and vomiting on a few occasions. I would say after a month this became normal. Maybe you can connect with this, remember it takes time, but the important thing is that you focus yourself and keep going to change.

I have had some friends who have been inspired by my weight loss and they have been trying to change. One friend in particular was finding it difficult to drink water, it made him feel like getting sick, he was use to sugar loaded tea, coffee and soft drinks.

Once I could eat my three main meals then it was time to get my portions under control and one way I was able to do this was by adding my 3 snacks, this is what my day looks like;

6:30 am = Breakfast
9:00 am = Snack 1
12:00 pm = Lunch
2:00 pm = Snack 2
4:30 pm = Dinner
6:30 pm = Snack 2

By adding my snacks I found it easy to reduce the sizes of my main meals, following this diagram;

I was coming to the dinner table ready to eat but I wasn’t so hungry that I would scoff down too much. This takes time, remember; slow AND consistent changes!

MAKING IT A HABIT

A good nutritional program needs to become a habit, so the best way is to have it focused and set you self small goals that help you progress to the bigger goal of living the fitness lifestyle.

THE IMPORTANT CHEAT!

To be able to succeed in becoming healthier or if you are like me and have a cow and a half to lose then you need to be realistic about how much of the time you stick to your nutritional program. On Saturday OR Sunday (not both!) I have a cheat meal. This is whatever I want, WHATEVER! For me sometimes this can be just adding white rice, but it can also be McDonald’s, Pizza Hut, KFC, beer! Whooah! I’ll have this cheat meal once a week, it gives me something to look forward too and this keeps me from binging, which happens if you are too strict on your self.

You also have to take into consideration the special days that come along that you (in order to enjoy life) need to give yourself permission to let lose (but don’t get lost); birthdays, weddings, Christmas, etc. You can enjoy these days more and the people in your life will enjoy them too when you are enjoying nice things with them in stead of bringing your little survival lunch box of apples and carrots.

If you have been developing good eating habits then you’ll know that after this event (yes, you might gain some weight) that when you get back into your NOW normal healthy eating habits that weight will come back off again.

So to be a success in your weight loss goals think SMALL portions that are balanced nutritionally (fats, complex carbohydrates, proteins & fiber).

And thing LONG; it takes time, your evolving into the fitness lifestyle, there are no shortcuts or fast tracks that will bring permanent results.

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2 Responses to “THINK SMALL & LONG TO BE A SUCCESS!”

amir Says:
June 25th, 2009 at 6:06 am
halooooooooo……../,./,./,..//pak kurus gimana kabarnya.berat badannya sekarang berapa? and gimana kabarnya danei??????? gimana kaki nya pak kurus dah sembuh belum??????l
amir Says:
June 25th, 2009 at 6:24 am
pak kurus jangan lupa tetap latihan agar tetap ok kesehatannya badan juga tetap ok……….pak kurus saya mau minta foto baru nya pak kurus ok.sudah berapa kurus sekarang wawawawawawwakkkkkkkk………..salam buat daneil bilang sama daneil dan semua keluarga di scotdlandia sampai jumpa tahun depan di scotdlandlandia huhuhuhuhuhuhuhu……… jangan lupa indonesia hahahahahahahahahah…………..