24/08/2022
Well seen as was spouting about how il be lighter this check in than last one ,despite weekend off
Thought I'd lay my diet out for you
With a brief description of why
Mine or your diet ,if I'm coaching you ,will be to your specific requirements
Not just pulled from thin air,hence why I may ask you to eat it in a certain order....within reason
Training will be
Weights 2 on 1 off
30mins cardio post workout
M1 7am
for fat loss purposes I don't bother with carbs on this meal other than from my coffee(which gives me the energy kick I need)
Plus I Never really get hungry in a morning anyways so this is a good pro-fat meal for me
M2 10am
Again not really that hungry at this point
So M2 is more of a just ticking boxes,get some protein in there (I dont like going more than 3-4hrs without protein while up and active)
The fats pack the meal out /carry me throughout to next meal
M3 1pm
Around this time ...(the midday slump) I start getting hungry,need some energy
Il be training in a few hour so carbs start getting dropped in
The honey for instant kick
The granola will keep me ticking over ,burn abit slower till my pre workout meal
Pre workout 3pm
3 rice cakes with jam
These I need some fast acting carbs to get me through the workout ,these digest perfectly and can train within half hour
Post workout 5pm ish
2 scoops of whey,and a bagel
You've broke the muscle ....now feeed the muscle
This is always my highest protein meal
The bagels in there to refill glycogen stores somewhat after burning through that in training
Having milk in this isn't ideal,not because of the calories but because I don't want the fats to slow down the consumption of what I've just had....not quite a believer in the old 1hr anabolic window...but I am a believer of getting refuelled after a session asap especially if it's included cardio
7pm
My last meal,this is a meal I really enjoy and it needs to be ,I can't just do plain chicken etc on a night,or feel like I'm missing out
Plus for muscle fullness you ideally want 2 carb meals post workout,rather than just one
And the added fats from cheese and mayo will slow the absorption of this meal down and keep me full for the evening
