Eating plan

This is a very simple way to eat healthy and reach your goals. The basic method is to divide your daily calorie intake into 6-7 meals. The amount of calories needed to maintain a healthy body are 15 per pound of body weight. This can go up to 23 calories per pound per day if you find it hard to put on weight.



You don’t need to count calories for this eating plan as its more about portion control. Adjust your carb intake to bulk up or strip down before you adjust your protein intake.


Each meal should contain a portion of protein and a portion of carbohydrate and small amount of good fat. Pick one of each from the food groups listed. A potion is typically the size of your clenched fist. If your not reaching your goals after a few wks, either loosing weight or putting it on, you need to adjust your portion sizes.




Protein
If you are training you should aim for 1 to 2grams of protein per pound of body weight daily. On average for a male this would be 30 to 40 grams of protein per meal and around 20 grams for a female. Or to make it simple, one skinned chicken breast for a male and half for a female. Not only will this help to repair and grow the muscle tissue, it will also keep your blood sugar levels steady promoting fat loss.

Protein shakes are ideal to have between meals and after training. They are simple to mix with a shaker so can be done anywhere. Mix with skimmed milk or water. PhD Pharma whey are cost effective, good quality and taste good. PhD synergy iso-7 are the best all in one shake to use before and after training. Serious muscle builder, energizer and recovery drink!




Carbohydrates
Every meal should have one portion of carbohydrate except before bed. This could be an apple, a banana, a portion of oats or some Veg. Brown rice is good but keep it simple and not after 6pm. These are our fuel sources but to much will increase body fat. To little and you will be come sluggish and fatigued. Remember, portion control!

Tip: The most important meals every day are breakfast and after you train. Your body will use protein and carbs to re fuel and repair!
Here is an example of my personal eating times and food choices. Don’t be fooled into thinking that eating frequently will make you fat. Quite the opposite. Your metabolism will speed up and you will shred body fat whilst increasing tone and definition.




Weight lifting days (training P.m)

6 - 8:00am Oats (50gr-100gr) with 250ml skimmed milk and add one scoop phd Pharma whey or boiled egg whites ( 4-8 ) Complete Efa cap + Green tea

10:30am Chicken breast or Pharma whey + apple or banana

1:00pm Chicken breast + brown rice + Efa capsule

3:30 pm handful of mixed nuts n seeds + Banana

4:30 pm 2 x scoops Synergy iso- 7 Or one scoop Pharma Whey

5:30 pm 1-2 x scoops N.o xplode

6pm Train

7pm Synergy iso-7 + Apple + banana

8pm Sirloin steak + broccoli + brown rice. Efa Capsule + Green tea

10:00pm Pharma Whey shake or half tub low fat cottage cheese





On CV workout days I only have a glass of water before I train to maximise fat loss and do it at 6:30 am . Synergy straight after then breakfast 30 mins later. Have another synergy around 3 pm on days you don’t lift weights.

On top of this I consume around 4 litres of water or more a day. This is a must for fat loss and a healthy body. Without it nothing else will work!

I also Take complete EFA. These are essential fatty acids, omegas 3 6 and 9. They help everything in the body from hormones, fat loss, your heart, joints and brain.
All that topped off with a multi vitamin and your on your way to a healthy mind and body!