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).
There is a theory about how muscles contract called “The Sliding Filament Theory”; The sarcomere inside the muscle fibre has two protein filaments, Myosin (thick) and Actin (thin).
The Myosin filament has heads that nod and connect to the Acitn filament and then it pulls it forward to the centre of the sarcomere (this is also call the power stroke) and then the muscle is contracted.
Then in reverse; the heads on the myosin are released from the acitn filaments and then they lengthen (called the recovery stroke) and the muscle is now relaxed.
