The Last Three Days: Food & Training Info!

This is my food and training information for the last three days. Tuesday was a higher carb day but the last two days have been higher in fat to compensate for fewer carbs. I still need the additional energy to complete my workouts. From Saturday my food plans will change around again as I hit the last two weeks leading up to the 5^th May. Please feel free to post any questions…

Tuesday 17 April

5.15am: Double espresso

5.45-6.30am: Leg circuit session (sipping BCAA’s)

6.45: Protein shake, 1/3 cup of oats with water and ¼ cup blueberries, 1 apple

10am: 6 walnut halves and Yakult yogurt drink

12pm: ½ sweet potato, ½ chicken breast, 1 egg , green beans and asparagus (small portion)

1-2pm: cardio circuit with Ryan

3pm: ½ sweet potato, ½ chicken breast, 2 egg whites, green beans and asparagus (small portion)

7.30pm: Bowl of cucumber, red Romano pepper, plum tomatoes and celery.

Wednesday 18 April

6am: black coffee, 1 apple and 6 walnut halves, 6 almonds

8.45am: 1/3 cup of oats with water, 1 TBSP flaxseed, 3 egg whites (hard boiled)

12pm: 12 almonds, 1 small egg, 1 banana (in between sessions and pre-training snack)

12.50-1.40pm: Upper Body Weight circuit, emphasis on isolating shoulders to bring out striations

1.45pm: Post training protein shake

3.30pm: 1 chicken breast, 6 pimento olives, mixed salad (celery, cucumber, red pepper & plum tomatoes, 3 artichoke halves) and 2 rice cakes

5-6pm: half hour steady cardio incline treadmill walking and AB workout, 4 exercises, 15 reps, 3 sets

7.10pm: Baked haddock with mixed salad (celery, cucumber, red pepper and plum tomatoes) drizzle of balsamic vinegar.

Thursday 19 April

5.15am: double espresso

5.45am: 30mins incline power walking on treadmill, 350kcal (sipping BCAA's)

6.45am: 1 apple, yakult, 6 walnut halves, 6 almonds

8.45am: 1/3 cup oats made with water, 1 TBSP flaxseed & 3 egg whites

12pm: 20g almonds (in between sessions)

1-2pm: Full Body circuits including kettlebells and some arm and abdominal isolation.

2pm: Post training protein shake and apple

3.30pm: 1 chicken breast (baked), 6 pimento olives, mixed salad: cucumber, celery, red pepper and 3 artichole halves. I also had a couple mouthfuls of salt popcorn. Personally I find it helps kill a sweet craving when I’m scratching the walls and is low in calories and low sugar.

7pm: 1 hard boiled egg and mixed salad (same as above)

These last few days my work day has been quite busy, hence some of the sporadic food choices throughout the day. I plan my meals/snacks based on my sessions and when I have a break as well as what will give me the energy during training and the appropriate nutrition for recovery post exercise. I also drink 3 litres of water daily and my hot drink of choice is a black coffee first thing and green tea for the rest of the day.