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My day in food – What I eat and When I eat

Posted May 14 2013 10:22am

I often receive emails asking me: ‘what should I eat’ and ‘When should I eat?’

Questions like these are very difficult to reply to when I know very little (nothing) about you! I will be posting some meal guidelines up on the site in the next couple of days for you to download

Seeing that this week is focused on nutrition, I wanted to share my personal meal plan with you, in other words, what I eat and when I eat!

Before  I share what I eat it is important to be very clear about a couple of things:

  • This is my personal meal plan designed for ME and my nutritional needs ( I am still working on fine tuning this my meal plans – trying to add 6th meal)
  • I follow a clean diet, something I have been following for over 12 months (it takes time to adjust to this way of eating)
  • I exercise up to 6 times a week (sometimes twice a day) my nutrition is adjusted accordingly
  • I eat 5 times a day (because this works for me. I hope to make it 6!)
  • I eat a lot of protein because I’m trying to build muscle to burn fat

I can not explain my food plan until I share my fitness plan.

My fitness Plan

After being away from the gym for about 3 months I lost a lot of muscle so I had to start again from scratch (OMG really annoying) I have just completed a 1 month weight based program which was purely based on strength training. Now that I am can squat 50 kilos, for the next 6 weeks my program will be based on weights and plyometrics. These are very tough workouts and I will definitely need to up my food intake to keep this training up. My week consists of Gym and Basketball. I do four weight sessions of  30-40 minutes in the gym a week as well two/three 1.5 hour basketball sessions a week. Some days I will do gym in the morning and basketball in the evening. Normally Wednesdays and Saturdays are my rest days. Rest days are usually active rest days which means I will try and go for a short leisurely walk rather than just sit around on the sofa

My Food Plan

In terms of food intake it really depends on what kind of training day it is.

If  I am doing gym in the morning my day looks like this:

Meal 1 (pre workout)

  • Pure Protein with some coffee and cinnamon

Meal 2

 

  • 1/3 cup of oatmeal
  • Omelette 1 egg and 3/4 egg whites
  • Veggies

Meal 3 (Lunch)

  • Tuna or Chicken salad or stir fry (1 slice of wholemeal bread)

meal 4

  • Protein powder

or

  • Apple and hand full of almonds

Meal 5

  • Chicken, Fish, Turkey
  • Veggies

 

If I don’t have gym in the morning but basketball  in evening then my day would look like this:

Meal 1

  • 1/3 cup of oatmeal
  • Omelette 1 egg and 3/4 egg whites
  • Veggies

Meal 2

  • Apple and hand full of almonds

Meal 3 (Lunch)

  •  Chicken salad or wrap

or

  • Chicken /Tuna with rice and veggies

meal 4

  • Protein powder

BASKETBALL SESSION

Meal 5 (Dinner)

  • Chicken, Fish, Turkey
  • Veggies

Meal 6

  • Tea with 1 square of dark chocolate

 

I do 1 cheat meal a week, which is normally a pizza or burger which I order in. 

Some meals sound boring but if you think about the picture I share on facebook and on this blog you will realise that it is far from boring. My food goal is to make sure I eat, complex carbs, protein and veggies in every meal. That is my formula.

 

 

The post My day in food – What I eat and When I eat appeared first on DrDietRight .

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