Healthy Home Made Burgers

Mince Meat – Beef
2 TBSP – Tomato Kecthup
2TBSP – Dijon Mustard
Spash of worcestshire sauce
splash of Tabasco
1-2 Eggs (depends on how wet mince is)
Bread Crumbs, just to bind it
Herbs, tarragon, Chives, Parlsey
Chopped Onions

Cook for 15 mins on pan.

Supplements

Just thought id get a list of some of the most commonly used supplements in fitness/BB and post a little about them, I will be adding the details of the best supplement resources this week but there plenty of websites which can tell you more about them so google it!!

Protein
Whey hydrolysate after cardio/weight training and ideally whey/casein mix to be used during the rest of the time.

Carb drink blend
Ideally a mix of dextrose and maltodextrin before and after weight training workouts.

BCAAs/Glutamine
Fish oil/Flax oil/other good fats – Learn More

Ephedra based thermogenics
Can be used successfully for extra metabolic boost and fat burning.

Alpha Lipoic Acid

Non-Ephedra based energizers, fat burners Green tea extract

Creatine monohydrate
Used during overfeeding phase.

CEE

Caffeine
Use as needed.

Home Made Weight Gain Shake

Heres a good home made Weight gainer I use sometime, either in the morning or before bed.

2 tbsp Skimmed Milk Powder

30g Whey Protein Powder

40g Peanut butter

30g Oats

1 apple/pear

200ml skimmed milk

Blend together…Done

Morning Muscle Stack

Ok here is a good shake to start the day with, have this before your breakfast and it will help get the nutrition your body needs after been starved over night and stops muscle breakdown.

Morning Muscle Shake

Whey Protein    40g

High Molecular-Weight Carbs (Gatorade)   40-60g

Carnitine 1-3g

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.

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.