How easy is it to pop into a petrol station, look across at the mars bars, sweets, rolos, pick ‘n’ mix, coke, sandwiches, rolls, pastys and think ‘screw it, im hungry, it wont hurt this once’ Very easy, far too easy! I work full time and my last two jobs have been predominantly field based, in and out the car all day, driving up and down motorways, in and out of meetings, but that’s a salesman’s life. Before dieting I’d make the mistakes everyone else makes, sandwich after sandwich, pit stop after pit stop always thinking this time will be ok. That stuff adds up to some seriously unhealthy and unproductive calories! A typical petrol station sandwich has this kind of nutritional value; Calories 500 Fat 25g Carbs 39g Protein 20g. Compare that to a meal you have prepared, 200g chicken – 40g protein, 175kcal, medium sized jacket potato, 136 kcal, 31g carbs, 3 g fat. How much of a better meal is that, 1) for fullness 2) satisfaction 3)muscle repair and regeneration 4) muscle energy for days workout 5) health.
Potato and chicken is a standard part of any body builders diet, it takes 10 minutes to prepare and can be kept in a cool box and taken with you anywhere. Prepare it for your 3 meals throughout your working day and see how much less crap you eat. Also see how much less you spend! Sandwich £3, mars bar 60p, bottle of coke £1.50 total = £5.10, a pack of 600g of chicken which should last a day = £4. Feeling and looking good = priceless ;-)
Working in a sales job or an office job you will always be surrounded by people snacking on junk, crisps, chocolates, sweets etc..... prepare yourself appropriate between meal foods to stop yourself being tempted. I’ve been using almonds to munch when I get hungry and its not meal time yet. This was recommended to me by a well known Bristol bodybuilder Gary Farr, it also ensures you get your essential fats. Having a good amount of EFA’s are; Regulate pressure in the eye, joints and blood vessels.
Regulate response to pain, inflammation and swelling.
Mediate immune response.
Regulate bodily secretions and their viscosity.
Dilate or constrict blood vessels.
Regulate collateral circulation.
Direct endocrine hormones to the target cells. Serve as primary constituents of cellular membranes.
Maintain fluidity and rigidity of cellular membranes.
Regulate the flow of substances into and out of cells.
Are necessary for the transport of oxygen from the red blood cells to the bodily tissues.
Are necessary in kidney function and fluid balance.
Are important in keeping saturated fats mobile in the blood stream.
Prevent blood cells from clumping together (conglomeration), the cause of atherosclerotic plaque and blood clots, precursors of stroke.
Mediate the release of cellular pro-inflammatory substances that may trigger allergic conditions.
Regulates nerve transmission.
Is the primary energy source for the heart muscle.
One of the most important of the above when dieting is ‘keeping saturated fats mobile in the blood stream. Here is what happens when you eat a sufficient amount of efa’s ;The Omega-3's stimulate the metabolism by attracting oxygen to cells, supporting energy production, weight loss, and endurance. And you did NOTE the attraction of oxygen cells which helps reduce rosacea, cancer, and almost all types of sickness as the body without a plentiful supply of oxygen is usually more prone to sickness or metobolic acidosis. Omega-3 fatty acids have been shown to lower appetite and reduce cravings. Inside the body, essential fats assist in turning up the metabolism, enabling cells to burn fat faster. This helps you become trim and firm. While technically classified as a fat, Omega-3 fatty acids are actually an anti-fat.
The last nugget of advice I’ll leave about getting yourself prepared is breakfast. We all want ‘5 more minutes’ in bed, then we ignore our alarms aand need to rush around to get out of the house for work on time. Breakfast is an easy meal to miss. That’s why I use egg whites from www.eggnation.co.uk they supply me with 100% pure liquid egg whites. This is my standard breakfast everyday. 330ml of these. With a scoop of protein and some water makes a great and quick breakfast. I don’t think I could ever go back to the days of separating 10 eggs, scrambling them, then trying to force them down in a rush. They are tasteless, scentless and colourless! They can also be used in regular cooking, so if you have time, feel free to scramble them. Visiting their website is a must for all bodybuilders who want to get the most out of their diet!
About Me
Sunday, 24 January 2010
Wednesday, 20 January 2010
Sunday, 17 January 2010
Info and Benefits of Egg Whites!
What are egg whites?
Liquid egg whites are exactly what it say’s on the bottle, 100% pure liquid egg whites, just as if you cracked and separated them yourself at home.
For your safety and usability they have been pasteurised so as to avoid salmonella. There are no additives or preservatives, no artificial ingredients or food colourings.
Egg whites have a naturally light yellow colour to them. Egg whites are completely tasteless and odourless. Just shake up the bottle before using
What is the "Protein Benefit” of egg whites?
Egg White protein is the purest form of protein known to man in the entire world. Six eggs deliver 15 grams of pure protein, only a trace of carbohydrates, NO fat and NO cholesterol. They are 100% bio-available, which means NONE of high profile of amino acids is wasted. No artificial protein powder can make that claim. Other high protein sourced foods and supplements need to be broken down before the body absorbs the protein. All natural products have always been the recommended way to get the nutrients your body needs.
What is Salmonella?
More than 90% of all eggs are free of contamination at the time they are laid. Contamination with Salmonella bacteria and with certain spoilage organisms occurs essentially afterwards. Proper washing and sanitizing of eggs eliminates most Salmonella and spoilage organisms deposited on the shell.
1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat
2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served
3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending
4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce
5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I'll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)
6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family's gym
7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.
8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)
9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.
10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk
Liquid egg whites are exactly what it say’s on the bottle, 100% pure liquid egg whites, just as if you cracked and separated them yourself at home.
For your safety and usability they have been pasteurised so as to avoid salmonella. There are no additives or preservatives, no artificial ingredients or food colourings.
Egg whites have a naturally light yellow colour to them. Egg whites are completely tasteless and odourless. Just shake up the bottle before using
What is the "Protein Benefit” of egg whites?
Egg White protein is the purest form of protein known to man in the entire world. Six eggs deliver 15 grams of pure protein, only a trace of carbohydrates, NO fat and NO cholesterol. They are 100% bio-available, which means NONE of high profile of amino acids is wasted. No artificial protein powder can make that claim. Other high protein sourced foods and supplements need to be broken down before the body absorbs the protein. All natural products have always been the recommended way to get the nutrients your body needs.
What is Salmonella?
More than 90% of all eggs are free of contamination at the time they are laid. Contamination with Salmonella bacteria and with certain spoilage organisms occurs essentially afterwards. Proper washing and sanitizing of eggs eliminates most Salmonella and spoilage organisms deposited on the shell.
1. Fluffy, creamy Egg whites recipe- Whisk 6 egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat
2. Scrambled Egg whites recipe + low fat ham / tomatoe / mushrooms fried in a non stick pan add a hot coffee and brown toast et voila! breakfast is served
3. Egg nog - 6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending
4. Egg White omlete - 6 egg white + 1 yolk scramble then pour into non stick fry pan. Sprinkle tuna and low fat cheese evenly over the surface. Once the eggs start to hardedn fold the omlete in half and serve with tomatoe sauce
5. Pavlova - 20 egg whites and about 6 cups of sugar, vanilla and kiwi fruit are the main ingredients - since this sort of goes against the reason for eating egg whites I'll skip the rest of this recipe (yes it is low fat but you will get fat as mud eating this tasty Australian desert)
6. Porridge with Egg White Recipe - mix egg whites into your morning oatmeal (porridge), with a sprinkle of salt, a mashed banana, and a dash of milk on top you cannot taste the egg whites at all - courtesy of IFBB Pro Bodybuilder Peter Wall when I used to train at his family's gym
7. Large fried egg - crack 6 egg whites + 1 yolk into a pan - I then fry it as I would a normal egg - over easy, leaving the yolk runny. Then I break the yolk and spread it out over the egg white so that it gains some flavour. Maybe add tomatoe sauce.
8. Curried Egg White Sandwiches. Scramble your egg whites, pu them into a bowl when cooked. Add in some curry powder (Keens in Australia) and mix it through with a fork. Put on bread and make sandwiches - this is something we eat in Australia all the time (usually with full eggs though)
9. Egg Whites + Instant Noodles - make a batch of 2 minute noodles, then when finished add in 3 egg whites and 1 yolk, stir thoroughly, add a little tomatoe for extra flavour, close the lid and let sit for another couple of minutes then eat.
10. Egg Whites in Flavoured Milk - blend together and drink, I usually always keep one yolk
Saturday, 16 January 2010
Wednesday, 13 January 2010
Training for week 1 and 2
My training is based around very simple principles... lots of heavy pressing and basic core exercises. Followed by a pumping exercise to flush the bodypart with blood.
My first 2 weeks have been relitively heavy coming back after a month off in December... I was recovering from strained biceps, patella tendonitious, and an inflamed shoulder tendon and a month off has done the workd of good.
My training looks like this;
Monday
Back:
Chin Ups - 4 x 10
T-bar Rows - 1 x 15 reps
1 x 12 reps
1 x 10 reps
2 x 6-8 reps
Each set getting hevier this week ending on 6 plates.
Hammer Strength Lat Pull Downs (one hand at time) - 4 x 10/15 reps
Hammer Strength Seated Row (one hand at time) - 4 x 12/15
Dumbell Stiff Leg Dead Lifts - 4 x 12/15
Stiff Arm Cable Pull Downs - 3 x 20
Tuesday
Chest
Incline Barbell Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4
Incline DB Press - 4 x 8/12
Hammer Strength Chest Press 4 x 12
Flat DB Flys - 4 x 12/15
Wednesday
Legs
Currently have tendonitious in my right knee so can't do squats, hack squats, lunges or front squats, so have to rely heavily on leg press for mass building.
Lying Leg Press - 2 X 20
2 X 15
2 X 10
2 X 8
1 X 6
Leg extensions - 1 x 20
1 x 15
3 x 12
Hamstring curls - 6 x 12/15
Calf Press - 4 x 20
Calf Raise - 4 x 20
Thursday
Shoulders
Standing Behind the Neck Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4
Hammer Strength Shoulder Press - 4 x 12/15
Lateral Raises - 4 x 12/15
Rear Delt Flys - 4 x 12/15
DB Shrugs - 4 x 20
Friday
Arms
Straigtarm barbell Curls EZ Bar Curls- 15/ 20
Incline DB Curls - 3x 1/15
Single Arm Preacher Curls 3 x 12/15
21's - 1 set
Straight bar Tricep extensions - 4 x 15/20
French Press - 4 x 12/15
Rope Extensions - 4 x 12/15
Cardio every Morning week 1 45 mins, week 2 50 minutes.
My first 2 weeks have been relitively heavy coming back after a month off in December... I was recovering from strained biceps, patella tendonitious, and an inflamed shoulder tendon and a month off has done the workd of good.
My training looks like this;
Monday
Back:
Chin Ups - 4 x 10
T-bar Rows - 1 x 15 reps
1 x 12 reps
1 x 10 reps
2 x 6-8 reps
Each set getting hevier this week ending on 6 plates.
Hammer Strength Lat Pull Downs (one hand at time) - 4 x 10/15 reps
Hammer Strength Seated Row (one hand at time) - 4 x 12/15
Dumbell Stiff Leg Dead Lifts - 4 x 12/15
Stiff Arm Cable Pull Downs - 3 x 20
Tuesday
Chest
Incline Barbell Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4
Incline DB Press - 4 x 8/12
Hammer Strength Chest Press 4 x 12
Flat DB Flys - 4 x 12/15
Wednesday
Legs
Currently have tendonitious in my right knee so can't do squats, hack squats, lunges or front squats, so have to rely heavily on leg press for mass building.
Lying Leg Press - 2 X 20
2 X 15
2 X 10
2 X 8
1 X 6
Leg extensions - 1 x 20
1 x 15
3 x 12
Hamstring curls - 6 x 12/15
Calf Press - 4 x 20
Calf Raise - 4 x 20
Thursday
Shoulders
Standing Behind the Neck Press - 1 x 15
- 1 x 10
- 1 x 8
- 1 x 6
- 1 x 4
Hammer Strength Shoulder Press - 4 x 12/15
Lateral Raises - 4 x 12/15
Rear Delt Flys - 4 x 12/15
DB Shrugs - 4 x 20
Friday
Arms
Straigtarm barbell Curls EZ Bar Curls- 15/ 20
Incline DB Curls - 3x 1/15
Single Arm Preacher Curls 3 x 12/15
21's - 1 set
Straight bar Tricep extensions - 4 x 15/20
French Press - 4 x 12/15
Rope Extensions - 4 x 12/15
Cardio every Morning week 1 45 mins, week 2 50 minutes.
Diet week 1 and 2
6.30am- (pre cardio)
10g Trojan Nutrition Glutamine
8am - 10 egg whites
30g Trojan Nutrition Pure Whey
100g oats with water.
11am- 200g chicken
1 cup of rice
1pm - 200g chicken
1 cup of rice
3.30pm- 200g chicken
1 cup of rice
5.30pm- (pre workout)
60g Trojan Nutrition whey
5g Trojan Nutrition Glutamine
6.30pm- workout
7.45pm- (post workout)
-60g Trogan Nutrition Pure Whey
-60g Vitargo (flavourless)
9.00pm- 200g steak
1 cup broccoli
10.30- 200g chicken
1 cup broccoli
11.00pm bed
10g Trojan Nutrition Glutamine
8am - 10 egg whites
30g Trojan Nutrition Pure Whey
100g oats with water.
11am- 200g chicken
1 cup of rice
1pm - 200g chicken
1 cup of rice
3.30pm- 200g chicken
1 cup of rice
5.30pm- (pre workout)
60g Trojan Nutrition whey
5g Trojan Nutrition Glutamine
6.30pm- workout
7.45pm- (post workout)
-60g Trogan Nutrition Pure Whey
-60g Vitargo (flavourless)
9.00pm- 200g steak
1 cup broccoli
10.30- 200g chicken
1 cup broccoli
11.00pm bed
Sunday, 10 January 2010
My Diet....The Beginning!
I decided to compete in this years Mr West Britain after watching it last year, and being motivated by my brother winning the Mr West Britain First Timers Class in '07. I have trained for years and now feel it is time to push myself the extra mile, to the next level.
Since the age of 5 I have played all sports on many different levels Football for Bristol Rovers Academy at a very young age, Rugby for Somerset at school boy level, Basket ball for the county, and most recently American Football for Bristol Aztecs and Great Britain. I was fortunate enough to be offered a scholarship to play in collage in America after I finished my A levels, however a series of injuries prevented me from going. I tore both of my hip flexor tendons and had osteitis pubis (http://en.wikipedia.org/wiki/Osteitis_pubis.) This was devastating news but living by the motto of 'From Strength to Strength' just made me focus my energy onto another sport. Bodybuilding gave me focus, determination, discipline and drive. Four years down the line I'm going to share my experience of competing for the very first time with you all.
Firstly though, I need to bring attention to my sponsors and thank them, without them i wouldn't be able to compete at all.
Firstly Let With Ease.com... This company have kindly helped me financially with getting ready for my show, and giving me great support in the office, be sure to check out their website www.letwithease.com or click the link off my page for fantastic property rentals in Bristol.
Next Eggnation.co.uk who have given me some priceless nutritional information and advice, the egg white products they produce are the best available in the country and make dieting and preparing food much much easier and more convenient.
Lastly, Trojan Nutrition who have been providing me with nutritional supplements for years. They have now released their own range of products which I am excited to use. Check out the link on my page.
Since the age of 5 I have played all sports on many different levels Football for Bristol Rovers Academy at a very young age, Rugby for Somerset at school boy level, Basket ball for the county, and most recently American Football for Bristol Aztecs and Great Britain. I was fortunate enough to be offered a scholarship to play in collage in America after I finished my A levels, however a series of injuries prevented me from going. I tore both of my hip flexor tendons and had osteitis pubis (http://en.wikipedia.org/wiki/Osteitis_pubis.) This was devastating news but living by the motto of 'From Strength to Strength' just made me focus my energy onto another sport. Bodybuilding gave me focus, determination, discipline and drive. Four years down the line I'm going to share my experience of competing for the very first time with you all.
Firstly though, I need to bring attention to my sponsors and thank them, without them i wouldn't be able to compete at all.
Firstly Let With Ease.com... This company have kindly helped me financially with getting ready for my show, and giving me great support in the office, be sure to check out their website www.letwithease.com or click the link off my page for fantastic property rentals in Bristol.
Next Eggnation.co.uk who have given me some priceless nutritional information and advice, the egg white products they produce are the best available in the country and make dieting and preparing food much much easier and more convenient.
Lastly, Trojan Nutrition who have been providing me with nutritional supplements for years. They have now released their own range of products which I am excited to use. Check out the link on my page.
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