Eating is 60% of your total health program. It's not just what you eat, but when you eat which plays a vital role. The two most important times to eat are, first thing in the morning, and the last meal of the day. If you want to lose weight remember if the body doesn't get enough calories to meet it's daily requirement it will keep hold of bodyfat and break down lean tissue instead to meet the energy deficit. This is where most people struggle. Below is a sample menu for you to use.
| Men | Women |
Breakfast 1 | 1 whole egg and 3 egg white omelette, with 2-3 wholemeal toast | 2-3 egg white omelette with 1 slice wholemeal toast. Glass of grapefruit juice |
Breakfast 2 | 200g cottage cheese, bowl of porridge oats with honey | 100g cottage cheese, small bowl of porridge oats with honey |
Lunch 1 | 1 large chicken breast, grilled, brown rice or new potatoes | 1 small grilled chicken breast, brown rice |
Lunch 2 | 1 large tuna (200g tin) filled jacket potato. | Tuna or chicken wrap |
Dinner 1 | Steak (10-12oz) and vegetables (broccoli, peppers, spinach) | Steak (4-5 oz) and vegetables (broccoli, peppers, spinach) |
Dinner 2 | Salmon and vegetables | Salmon and vegetables |
So dont starve yourself. Eating breakfast is the best way to start the day as it kick-starts the metabolism. Most nutrients are digested and utilized best at this time, it's also the time of day when the body can end up in a catabolic (muscle burning) state if you dont eat.
3 MINUTE BREAKFAST- super shake
Breakfast is the most important meal of the day, and therefore takes up 30% of you total training program. Imagine it, if you do everything else right but miss breakfast you will only ever be 70% of what you could be.
30g porridge oats, 3 large table-spoons of natural yogurt, 1 teaspoon of natural honey, a handful of berries (strawberries, blueberries, raspberries, cranberries) , half a pint of milk or water.
Directions:-
Into a blender pour water first,
add berries, honey and yogurt
lastly add in oats and mix for 45 secs
drink and enjoy!
