“What I ate” for Personal Training Clients



What I ate the last week…

It can be a big help to my Personal Training clients to have an idea of how I eat while trying to burn maximal fat.

– Non Training Days


Breakfast was usually 2 full poached eggs with spinach, and a third a cup of natural granola with same amount of natural Greek style yoghurt and some blueberries. When I could I’d add some meat (lean bacon/ham/chicken) or smoked salmon into a 4 egg white/ 2 yolk omelette. Animal protein is great in the morning, but its tough to take in alone. If I got really bored of eggs, I’d have some left overs from last nights meat and veg dinner.


For Lunch I’d stick to oily fish like salmon or mackerel, had with a big bowl of a mixed salad I’d get in Lidl. Ideally this would be raw organic and prepared by myself but I’d seldom have the time. I’d add more fibre by drinking part of the veggie smoothie I’d make the night before (in post below). The fish and massive intake of fibre would keep me full and energetic through the afternoon. If I couldn’t take in oily fish I would have a fat source with my chicken (1/3 avocado, spoon of peanut butter etc).


I would snack intermittently on mixed nuts, not paying very close attention to how many. Of course I am taking in vast amounts of other nutrients in my set meals so I wouldn’t be that hungry. If you make the mistake of not eating enough protein and fibre you could end up eating too many nuts. I might also snack on cottage cheese with avocado, or an apple and some peanut butter (but keep the apple early in the day – sugar). I might snack twice in the day.


For dinner I would stick to some general variation of meat/fish and veg. Fairly simple. Big portions of veg, especially broccoli and other cruciferous greens (spinach, cabbage). It would usually be a stir fry with a small amount of sauce, trying to stick to either marinated meats, soy sauce, or cream based sauces. Nothing too sweet!


That would be my last meal before bed, having eaten 3 hours before putting the head down. I drank lots of filtered water through the day, maybe 4 litres altogether with more on training days.


– Training Days


Training day nutrition strategies stayed the same except the timing of carbohydrates became important. I wanted to be fuelled effectively during the Underground workouts, as I am also trying to improve fitness and physical performance over the next few weeks. My protein levels are always high anyway, and my diet is actually built around recovery, so the main thing I need to watch is energy.


Sugars are your fast energy. Its not a good idea to have low blood sugar while training, and you need good glycogen stores (form of sugar stored in your muscle) to perform strong exercises.


All I did was eat an apple and an orange before training. The apple gave me a balanced release of energy, and the orange gave me natural vitamin C (which is good to have in your system even before training). I made sure I had eaten a good meal 2 hours before, or had snacked decently (with this fruit) an hour before. If I got in a good meal 2 hours before I would just add the orange, and this would be enough to get me through the workout.


After my workout I would snack on some blueberries, and take a Vit C tab (1000mgs). I might have a whey protein shake too if it was going to be more than an hour before my dinner.


– Conclusion


I would be very consistent with my meals, basing the diet around getting in enough protein and fibre that I would never be hungry. Its hard to over-eat these thing so just pile them in. Your body becomes more metabolic when you eat large quantities.


Any questions guys just let me know!





It Begins

It Begins!…


I’ll be performing a 6 week training and nutrition plan thats just as much for you as for me. Well not a plan really, Im just going to make it up as I go along. So I’ll give you details on everything I do and why, and my trai…ning regime as it unfolds. Im about 13% bodyfat at the moment, and the aim is 7-8% in 6 weeks. I’ll show you how I controlled my inflammation to maximise fat burning and muscle building potential, the foods I ate and some of the key strategies that helped along the way.

This is me at my most fudge. Since November, 13 hours days and lots of time on the laptop have resulted in a high jellies diet. I train 2-3 Underground workouts a week when I can fit it in, which keeps me at roughly 12-13% bodyfat. My metabolism is strong so I do maintain shape, but my diet has been seriously lacking recently (partially because I know I’ll be doing this plan). The workouts can do little more than maintain yiur body shape, nutrition changes it. Its reassuring to know that you’ll maintain good shape even with a bad diet when you get into it. My sugar intake has been purposely high, which is why i attached the pic of my handles (your primary sugar storage site) Like most people work in a series of waves. But Im not unfit or consider myself unhealthy.This is purely aesthetics thing to let you know how a PT might do it themselves and their level of commitment (be it good or bad)

People ask me all the time what do I do when its time to trim, so now I’ll show them exactly.
Tomorrow I’ll bring you through a basic days nutrition and supplementation.
Any questions just throw them at me.

 #jounerunderground  #1percentaweek

Thanks to the Manks!

A lot about my trip to Manchester has been based around appropriate hormonal regulation in controlling your inflammation, and its link to elevated Cortisol (stress) levels in our modern society.

Inflammation hinders fat loss, support fat gain, makes you catabolic (breaks down muscle), supports growth of cancer cells, lowers testosterone levels, causes bloating, muscle soreness and tightness, it inhibits muscle recovery and physical performance. So across the board its pretty important to not only your physical appearance but your general longevity. Whether you are training and actively trying to reduce bodyfat or not, reducing inflammation will give you a longer and healthier life. Stat!

Some quick methods for reducing inflammation are eating higher volumes of protein, taking in a lot of alkalising (neutralising) veggies, eating lower amounts of carbohydrates (than the modern norm) and sticking to low glycaemic foods only (berries/apples are great), avoiding starchy carbs (spuds etc), getting enough sleep and relaxation, avoiding over training (by getting adequate rest), supplementing vitamin C and Magnesium….

… And ESPECIALLY…. FISH OILS!!! They are the gods of the anti-inflammatories! There importance to just about everything is becoming HEAVILY supported and proven by consistent research. GET THEM! Look for good DHA/EPA content on the bottle. Aim for 1gm of EPA/DHA per day.

I’ll be putting up a more in depth program in time, including more everyday tips you can use to reduce inflammation.

Lets keep that blood acidity at an even keel people, and lowered bodyfat, healthy heart/skin/bones/tissue/sight/flexibility/muscle growth/cell generation/reproductive health/libido/Gastro-intestinal processes/training recovery/immune response/insulin sensitivity/craving regulation to name a few will be your rewards!