Just Some Healthy Foods

Recommended foods

Again, this is a list of my pick of higher fat products, it is not exhaustive by any means and I am sure you will find things you like/dislike.

Meats/fish:
Organic beef mince
Salmon
Mackerel
Steak

Dairy produce:
Eggs (Free range where possible)
Organic double cream
Anchor cheddar
Coconut milk (not strictly dairy I know)
Creamed coconut

Nuts/seeds:
Walnuts
Almonds
Pumpkin seeds

Oils:
Extra virgin olive oil
Virgin coconut oil

Vegetables:
Courgettes
Broccoli
Sprouts
Kale
Beetroot
Peppers
Onions
Mushrooms
Cucumber
Celery
Tomatoes

About Carbs

Carbohydrate classification

There are 3 main types of carbohydrate, these are:

1. Complex carbohydrates: These are the slow digesting, low glycaemic index (GI) carbohydrates that will slowly increase blood glucose and cause the body to release a steady stream of insulin over a couple of hours. Examples of low GI carbohydrates are oats, barley and sweet potatoes.

2. Simple (sugary) carbohydrates: The fast digesting high GI carbohydrates that raise blood glucose very quickly and force the body to output a lot of insulin in a short period of time. Examples of high GI carbohydrates are dextrose, refined cereal grains and boiled sweets.

3. Fibre: There are 2 types of fibre, soluble and insoluble. Although they are very important for health, their direct effect on blood glucose is minimal so we can ignore them for the minute, although they will be discussed later.

Current Routine

Routine

Monday

Chest

Incline Dumbell Press 3 sets 8
Flat Bench BB 3 sets 8
Incline Flyers 3 sets 8
Decline DB Press 3 sets 8

Tuesday

Back

Deadlifts 3 sets 8
Wide Grip Chins 4 sets 8
DB row or BB ROW 3 sets 8

AM Cardio

Wednesday

Shoulders

DB Shoulder Press 3 sets 8
BB Mil press 3 sets 8
Upright Row 3 sets 8
Shrugs 3 sets 8

Thursday

Arms

Hammer Curls 3 sets 8
DB Incline Curls 3 sets 8
Dips 3 sets 8
SkullCrushers 3 sets 8
CG bench press 3 sets 8

AM Cardio

Friday

Legs

Barbell Squat 4 sets 8
Stiff Legged Deadlifts 4 sets 8
Calf Raises 4 sets 8

Example Diet

My Diet

6.50am Omega 3 gel, multivit

7.00am 3 egg Omellete and 2 slices of Wholemeal toast with 2 grilled tomatos.
or
MP Max Protien Shake with 100g Oats half pint skimmed milk / water and banana.

10.00am Apple and ham/turkey or chciken sandwich (1 slice of Wholemeal) and snacking on nuts

11.15am MP Max Protien shake with CEE

12.15pm Intense Gym workout!!

1.10pm Protien Shake with Glutamine Chicken/ ham/turkey or chciken sandwich and yoghurt ( 2 slices of wholemeal bread)

Sometimes banana in between

4.30pm Salmon/Pork Chop/Steak or Chicken Breast, fresh or frozen Veg and new potatos
8.00pm Cottage cheese or Yoghurt or some ham/chicken few slices…

10.00 Half Pint of skimmed milk or Hot Chocolate

Healthy Fats and EFAs

Foods to eat for omega 3 content -

Flax seeds, flax oil, walnuts, salmon, mackerel, herring, sardines, anchovies, pilchards.

Foods to eat for omega 6 content -

Walnuts, sunflower seeds, pumpkin seeds, hemp seeds, almonds, rape seed, soybeans, olive oil, grapeseed oil, pine nuts, pistachio nuts, borage oil, chestnut oil.

Foods to eat for omega 9 content -

Canola oil, sunflower oil, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazlenuts, macadamia nuts.