OBJECTIVE: To reduce body fat, increase muscle tone & improve fitness levels
BASIC PRINCIPLES
- Reduce sugar intake ie. Lucozade, Short breads, yoghurts etc.
- Cut out Bacon, Sausages, Cheese, Crisps, Cake, Croissants, Muffins, Biscuits, Ice cream, Chocolate.
- Increase protein intake ie. Chicken, Turkey, Egg Whites, Lean Steak, Tuna, Fish, Whey Protein
- Increase complex carb intake ie. Pasta, Rice, Potatoes, Bread & Cereals.
- Avoid drinking too much caffeine, maximum of 3 cups of coffee per day. Use herbal tea alternatives. Drink plenty of water throughout the day.
GOLDEN RULES
- Refined sugar must only be eaten after training, then & only then ie. Lucozade
- Eat 5-6 small meals throughout the day.
- Eat complex carbs ie. bread, pasta, rice & potatoes predominantly in the early part of the day & increase protein ie. meats & fish in the later part of the day.
- Treat yourself at the weekends.
BREAKFAST – choose from:
*Bowl of no added sugar muesli, 1 chopped banana, skimmed milk
*1 cup of porridge oats with skimmed milk or water – add sweeteners not sugar
Add in some raisins, almonds and 1 scoop whey protein powder
*Omelette – made with 3 eggs (2 whole and 1 egg white) 1 slice wholemeal toast
*IF CARDIO TRAINING HAVE A PROTEIN SHAKE WITH A BANANA AFTER
MID MORNING – choose from:
*1 fat-free yoghurt, 1 piece fruit (not banana)
*2 Ryvita, with fat-free cottage cheese
LUNCH – choose from:
*Mixed Salad sandwich/wrap with fat-free Cottage Cheese & Tuna
*Medium baked potato, 1 can tuna in water with 1tbsp fat-free cottage cheese
and pineapple pieces
*Meal replacement shake
MID AFTERNOON – choose from:
*2 Ryvita & fat-free Cottage Cheese
*2 Pieces of Fruit (not banana)
DINNER – choose from:
*1 serving of Salmon, Haddock, Tuna and 1 cup veg/salad
*Bolognese made with quorn mince &1 cup veg/salad
*Vegetable stir fry
*USE COOKING SAUCES BUT MAKE SURE THEY CONTAIN LESS THAN 5g OF FAT PER 100g – Check the product Nutritional Label. Add extra virgin olive oil / Flax seed oil to your meals.
SUPPLEMENTS
Meal Replacement Shake
Whey protein
Multi-vitamin & mineral
Vitamin C
NOTES
It’s important that you eat small but regular meals throughout the day. Do not eat a large meal any later than 8.00pm. If you feel peckish after this time then only have some form of Protein ie. Protein Drink or eggs. Your last main meal of the day should consist of vegetables & protein. Keep the diet healthy Monday to Friday and treat yourself at the weekend, but don’t go ballistic! Avoid fruit juice. Drink plenty of water or sugar-free cordials. If you miss a main meal then have a meal replacement drink instead. Never go hungry.
Training.
If training on empty stomach always have a meal replacement shake before you go to work, and then continue to follow the nutrition sheet from mid morning snack onwards. After weight training, make sure you have 2 scoops of protein powder and then wait at least an hour before you have your next meal. Start with 2-3 weights sessions to begin with so that your body can get used to the changes and try to do approx 3 cardio sessions. They only need to last about 45mins. Break it down so that you spend 10mins on each machine. Always do 5mins bike first and stretch. When weight training, only have 30-40 secs rest between sets
