Whether you are looking to lose fat, increase muscle or improve performance following a healthy, nutritious diet will bring you better results.

 Protein:          A lack of quality protein leads to loss of muscle and tissue tone, slower recovery and less energy. Protein, which can be found in Chicken, Fish and Nuts, is essential for maintaining your immune systems, healthy hair & skin condition. Training increases your daily intake need of protein, therefore, a person who trains regularly needs approx’ 2grms of protein per kg of bodyweight.

 (for example a 12st6lbs / 80kg person needs approx 160grms of protein daily)

 Carbohydrates:         Carbs are your primary source of energy. Correct use avoids dehydration, increased energy and maintains strength, stamina and speed, allowing greater recovery and helps to prevent muscle breakdown. Eat complex carbs for long lasting energy. Examples include: Pasta, Rice, Potato, Oats and more….

Fat:     There are good fats and bad fats. Consume good fats every day, as they are essential for good health. Examples include: olive oil, flax seed oil, fish oils.. often listed as omega 3, 6 and 9 oils. Avoid fatty meats, eggs and margarines etc..

 Vitamins & Minerals:           Its important to consume enough vitamins and minerals, eating fresh fruit and vegetables also supplies dietary fibre  to support digestive health. Examples include: plumbs, red grapes & spinach , broccoli. Modern methods of farming and food production often reduce the nutrient levels of foods and a quality multivitamin and mineral formula can be effective on a daily basis.

 Calories:         A calorie is a unit of energy, any food has calorific value. The more active you are the more calories you need to maintain weight, eat fewer calories than your body needs and you will lose weight. However, when pushing your body through training you must achieve a balance of organised quality food to assist in your training goals.

Getting Serious Gains So much information is out their, books / dvd's / magazines etc, what are the key issues for you to organise:

1)    To grow you need to mix your training stimulus on a regular basis, change from high volume to lower reps and heavier weight or use small training blocks of different styles. Use your fast twitch and slow twitch muscle fibers to maximum effect.

2)    Eat more frequently, little and often, rather than big meals. If this is difficult due to your working day, use meal replacement shakes to keep the tank topped up.

3)    Protein is king! Try to gain some protein with all your meals, aiming for 1.4grms per kg of bodyweight as your daily total. Lean meats, fish, poultry all offer a range of protein fats and oils required by our bodies.

4)    Remember you need some good fats in your diet, approx 20% of your daily total of calories. Essential fats are essential your body needs them, EFA's can also be taken in capsule form.

5)    If you don't have one, GET A TRAINING PARTNER, help each other with motivation, with spotting as you push through barriers. It's a very hard road to go alone!

6)    Use a productive drink during training, something to give you some amino acids and fast carb's.

7)    Never miss your post workout drink, that window time to reload your body and kickstart the rebuilding / growing process. Proteins / Carb's / Vit's & Mins etc..

8)     Do not survive on products alone, EAT!!! Supplements are to supplement a well organised diet. Eat from the time you wake up, to just before bed time.

Before Breakfast:         Whey protein, 2 Toast with Honey

 Breakfast:                     Large Porridge & With Flaked Almonds (natural fats)

 Mid Morning:                  Protein Drink & Fruit  Or, 6 whole-wheat crackers & 1 table spoon of peanut butter,
                                       Or 60grmFlapjack (try making your own low fat flapjacks.. we do & its easy)

 Lunch:                          225 grms of deli-turkey meat

                                      4 slices wholemeal bread

                                      300grms of salad

 Mid-afternoon:            Large Apple & Protein Drink

 
 Dinner:                         225 grms Meat, sweet potato,

                                      large broccoli, 300grms green salad

                                      with olive oil

 Late Snack:                   25grms nuts with fruit or,

                                      Scrambled eggs on toast or,

                                      225grm Cottage Cheese with Ryvita

Just Before Bed:           Casein Protein Drink (6hr slow release), or for a change USN have Protein Dessert 
                                      You could consider sleep support products such Dorian Yates GH Blast, or Animal Pack PM. Do your research first ! 

Training Note:  This type of diet plan should accompany a training plan of 4 to 5 sessions per week including both resistance training and aerobic exercise.

Pre-Workout:     Energy & Hydration Formula (gel or drink)

Post Workout:    20-30grms Protein, even better a formulated recovery shake
                            Protein / Fast Carb's to reload your body / 5grms Creatine etc