The Overview of my Diet
7:30 Wake up and do 100 press ups and 100 sit-ups
7:45 Eat a bowl of oatmeal
7:50 Have a protein shake. Whilst I do this I cook 1 turkey breast and a handful of pasta and put it in a tupawear.
11:00 1/3 Turkey breast – 1/3 pasta
14:00 1/3 Turkey breast – 1/3 pasta
16:00 1/3 Turkey breast – 1/3 pasta
18:30 Run to gym (5 mins) – Gym – Run Home (5 mins)
20:00 Protein shake.
20:30 Turkey Breast, Spinach, Pulses
23:00 Bed
- Breakfast: Oatmeal - You can use ready brek but a more natural one would be better. Use water and not milk to make it. No sugar on top. Its boring but good for you.
- Protein Shake: This is one scoop of Pure Whey mixed with water... and not milk. (If weight loss is key then a protein shake is unwanted calories)
- Turkey breast: Turkey is better than chicken because it is higher in protein whilst containing less fat. I tend to cook my turkey in a griddle pan with a tiny splash of oil and a spoonful of pesto. The pesto is high in fats but is burnt off easily and also it stops the meat going dry when you cook it.
- Pasta: When I mean a handful, I mean one handful. Wholewheat Pasta is better for you.
- Dinner: Turkey in a spoonful of pesto. Spinach = A handful blanched. Pulses are really good for you. They come in the form of things like Lentils, Chick peas, Kidney beans, Aduki beans, Flagella beans, Cannelloni beans and Butter beans. They are cheap and healthy for you.
- Pulses: On a Monday I cook a batch for the week. This comprises of chopping a big onion and a garlic and frying them off. Then add some fresh tomatoes. In a separate pan heat the pulses for 4 minutes ( 2 to 3 cans of the ones listed above). I add spices to the pulses = jerk spice, paprika, pepper etc. Add the pulses to the main pan. Add a can of chopped tomatoes. Add salt and pepper and any herbs/spices to the mix. I then use a potato masher to mash the mix. This kind of creates a pulp. Heat for 10 mins to reduce. It is amusingly tasty, cheap and really good for you. Store in a tupawear box in the fridge and have a spoonful with every dinner.
Results
With this diet I lost around 2 stone of fat whilst putting on around half a stone to a stone in muscle. If weight loss if the key then your gym session should just be cardio...every day and skip the protein shake. I wanted to gain muscle aswell, so I was doing heavy weight sessions and using muscle gain supplements.
See my Supplements page to see the supplements I reccommend/have used.
|
