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Food Plans

Non Training Days

Meal 1 (to be eaten within 30 minutes of getting up and as soon as you get up if possible) – Fruit, High Fiber Cereal, Optional Protein Shake

Meal 2 – Fruit, Solid Protein

Meal 3 – Solid Protein, Veg, Salad

Meal 4 – Solid Protein, Veg, Salad

Meal 5 – Solid Protein, Veg, Salad

Meal 6 – Solid Protein, Veg, Salad

Training Days

Things will need to change a little now as we need to implement a “post training workout window plan” to replenish the body. As soon as you finish training, or at the very least within 30mins of finishing training, you need to have a liquid protein source for immediate recovery. Failure to do this almost ensures that you will not recover optimally between workouts. You also need some carbs here too for replenishment as your carb uptake is optimal at this time because your glycogen stores have hopefully been depleted through your training. You can actually “supercompensate”, where you actually store more carbs than usual in the muscles and liver so this the ideal time to get your rice, pasta, bread or sugary cereal fixes. Again the 30min recovery rule applies here. After this you simply continue on with whatever meal you are up to from the non training day plan.

Morning Training Days

Meal 1 (to be eaten as soon as you get up) – Fruit, Protein Shake

Train

Meal 2 – Protein Shake, Sugary Cerial, Pasta, Rice OR Bread

Meal 3 – Solid Protein, Veg, Salad

Meal 4 – Solid Protein, Veg, Salad

Meal 5 – Solid Protein, Veg, Salad

Meal 6 – Solid Protein, Veg, Salad

Now depending on your body type and how hard your training is, you could possibly insert some rice, pasta or bread with your lunch meal but no later than that.

Evening Training Days

Meal 1 (to be eaten within 30 minutes of getting up and as soon as you get up if possible) – Fruit, High Fiber Cereal, Optional Protein Shake

Meal 2 – Fruit, Solid protein

Meal 3 – Solid Protein, Veg, Salad

Meal 4 – Solid Protein, Veg, Salad

Meal 5 – Solid Protein, Veg, Salad (refer below)

Train

Meal 6 – Protein Shake, Sugary Cereal, Rice, Pasta OR Bread

Meal 7 – Solid Protein, Veg, Salad

Depending on what time you train in the evening, you may need a little “half” meal here so that you’re not already hungry before training. In this case it’s a good idea to either:

A – split your lunch meal into 2 separate meals so that your usual mid afternoon meal is closer to your workout time

or,

B – split your dinner meal in half and half before training the other half as your last meal

Tips

- Solid protein sources include pork, turkey, red meat, kangaroo, fish, sardines, tuna, salmon, chicken and eggs (whites too)…obviously protein is also found in seeds but you want about 20g per meal for satiety and that is a lot of seeds

- eat every 3 hours your awake

- at least 2 liters of water everyday

- don’t eat carbs by themselves

- have protein at every meal

- nuts, almonds etc can easily be added but they are best had at meals that are not in place for replenishment (breakfast and post training meals)

- eat until your content, not stuffed than simply eat again when you’re hungry

- in accordance with the previous point you will need to be prepared pre preparing and/or taking food with you to work or where ever so some Tupperware containers are required here

Food Diary / Compliance Grid

A Food Diary is what you’ll use to keep track of your meals and the Compliance Grid is what you’ll use to evaluate the quality of those meals.

Food Diary

Write down what you have with each meal with approximate portion sizes (palm sized, 1cp etc), the time you have it as well as any liquid intake you have (water, coffee, soft drinks etc)

Rise at 6:15am

Meal 1 @ 6:30am – Large Banana, small bowl of oatmeal, coffee

Etc…

Compliance Grid

This will allow us to see the actual quality of our meals throughout the entire week. For example let’s say you’re aim is to have 5 meals a day, everyday which equates to 35 meals a week. We already have our meal plans in place above so we already know what they supposed to look like. What we’ll do at the end of each week is to count how many of our 35 meals come from the plan with your aim to be at least 90% of them. The 10% of the time that you don’t follow the plan won’t really matter in the end if you abide by this. This is essential in planning cheat meals or when you are set to go out for dinner so you can have what you want. Simply abide by the 90% rule the week leading up to your cheat meal and go for your life. This requires self discipline and consistency of quality so that you are indeed at at least 90% before indulging in something you shouldn’t have.

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