The Meals... key to success!!!

This is not a competition prep diet, this is my normal day-to-day way of eating.  Many of you have asked for tips, etc.  So here is a summary of my meal planning.

I have 5-6 smallish meals per day.  Its VERY important to not skip your meals.  If you want to lose weight you need to put in effort. Nothing worth while comes without EFFORT!!! This means preparing your meals in advance. Prepping is one of the most important part of a lean body.

I do get bored fast, so I like to experiment with new recipes and mix things up a bit!

A important rule to remember is to have protein with every meal, or at least a good fat.  NEVER eat a carb alone.  If you eat a fruit, have nuts with it. The protein/fat, slows down the rate at what the sugar hits your bloodstream and therefor causing less fluctuations in blood sugar.

So!
Breakfast .....  My favourite meal of the day
Oats and eggwhites,
Eggwhite omelette with avocado and spinich,
Fritata with a slice of rye toast....
There is so many options, and it doesn't need to be boring!

For the next meal I usually take a protein shake..... that's enough for me.

Lunch:  
Have a protein,carbs and lots of veggies!!!
For instance,
Chicken (no skin) , sweet potato and green veg of choice!
or, have fish and veggie stirfry with some brown rice.... yum...
Try to stick to white meats more than red!

Snacktime! 
Bulgarian yogurt, nuts, honey... mmmmmm
Or have a fruit and nuts...

Pre workout -
Protein shake

Dinner:
I like to keep my dinner simple and carb free.
A huge salad with a protein!

Here is a list of my favourites:

Good fats:
Avocado
Almonds and other nuts
Flaxseed oil
Olive oil
Almond butter

Green Veggies
Bell peppers
Cucumbers
Asparagus
Kale
Cabbage


Protein:
Eggs
Chicken (skinless)
Salmon
Tilipia
Lean Beef

Carbs
Quinoa
Yams
Brown rice

Hope this helps a bit!

You cannot out train a bad diet!!!

4 days out .....

Hey my Friends....


So its getting closer and closer to D-day! Really excited to see the end product after tan and glam! That's the best part right? :)


I am still on no carbs.  Nearly died in spinning yesterdag evening.. goodness that was some hectic stuff! Not to mention the very enthusiastic instructor!


I had 6egg whites, and salad for breakfast.  I keep on forgetting to mention this, I have a teaspoon of Flaxseed oil with every meal.  Its said that the fats helps you to feel fuller for longer, also good fats actually encourage fatburning. Almonds, avocado's and flax, etc.  NOT saturated fats... they are baddies!


Anyhow, the remainder of the day will be filled with asparagus and tilapia! I simply steam the asparagus and pop the tilapia in the oven... might I mention... I kill it with garlic!!!


I am sticking with 5L water per day still.


After dropping carbs on Sunday, I am now down another Kilo in water.  Did you know that your  body retains 3g of water for every 1g of carb? Makes you feel much better after that bowl of pasta right? lol


I am resting this morning, my glutes are a bit ouch after yesterday... lol !  Will be training Biceps and shoulders toningh.  Very light, very high reps!


"It is fatal to enter any war without the will to win it." Douglas Macarthur 

5 days out to Gym & Co Grand Prix

Shuuuuuuuuuuuu! If this was easy, everyone would do it right?  Sometimes its just more than not easy, but still such a challenge! How far can you push yourself?

I dropped my carbs yesterday.  Go for 5 days carb-less, then I put them back on Friday.  Already 1kg down, just from losing carbs one day! 

This is where I am currently at.  Should be fine once I drop the water.  Usually drop about 3kgs more ,just from water. Will be going Sauna everyday now up to Friday. 

Today's action plan:  (love this part! )

For breakfast I had 6 eggwhites and salad (cucumbers, tomatoes and peppers)

Rest of the day's meals will be fish, chicken, asparagus,green beans.  I will alternate between these! If I really feel dead on my feet, I might throw in a green apple!

I am going for jumprope and legs in a bit! just lots of reps, low weights right now. I want to exhaust my muscles now, not focus on building. (water retention) .. right now, everything is about avoiding retention, and I am such a candidate for that!!! 

Right now, mindset is EVERYTHING. I found that not thinking about what you are doing, and just doing it,makes it a little bit easier! 

8 Days out from Grand Prix

I am amazed at the amount of energy I have at this stage.  Sure it will disappear very fast once I cut all the carbs on Monday....

Today's menu consist of :
6 eggwhite and oats ( added Bran)
Lunch was Chicken, yam and spinach
Snacked on almonds and half an apple

Will have more Chicken , yam and spinach bit later... For me its important to vary my daily menu. I CANNOT have the same thing over and over again!!!

Touch wood, but I am craving and hunger free today.

I did HIIT jump rope this morning, added some ABS and calves. Tonight will do a session with Tri's and back.

I got my nails done today, and this makes me even more excited!

9 Days out from Show

Today I am consumed by cravings...  ~Really REALLY bad! I am thinking of sweet pink cupcakes, covered in caramel, topped with marshmallows, puff pastries, lovely dark chocolate covered nuts and soft jelly sweets.. yep.. this is whats running through my mind today!

Slept in late today.. was G.O.R.G.E.O.U.S!

I had 6 boiled egg whites and oats for breakfast.
Chicken , brown rice and kale for lunch
Snacked on chicken and spinach salad a bit earlier.. tossed some almonds in there.
Still keeping stray of the salt and keeping to my 5L + water per day.

Will be going for a spin class tonight.  Try to spin away those sugar cravings! GOOOO AWAY!!!

Hanging in here, not long to go! come on dude.....

10 Days out from competition

Crunch time is starting now. All the fine tuning after the hard work I have put in at the gym.

This is a good time to make it or break it!

So today, I had my 6 egg whites and 20grams of oats.  I have recently started adding 2 tablespoons of wheat bran to my oats, I find this helps me stay fuller for longer.  Other benefits is the fact that it is pure fiber.

I am trying to keep my training sessions now short and intense (for sure not sweet)
I started off with Jump rope - 30sec jump, 30sec rest.  20minutes ... this is all the cardio I need right now.  Will be doing this for the next week...
I also did some travelling push-ups.. geezzzz these kill me everytime! But I love them!
Added some ABS and good stretching.....
Also did a posing session. This is so important, it really helps to be more relaxed on stage if you know whats coming next!

For lunch I had fish, asparagus and yam...  I do really love this! I add loads of lettuce, find that it help me stay fuller for longer.  Started cutting all salts on Saturday.. so it was a bit bland. lol. I killed the fish with herbs and garlic and the asparagus and sweet potato was just boiled...

The cravings are still under controle.  Bought some Mandarine infused green tea, this helps a bit!

Tonight I will train biceps, shoulders and chest!

I wanna blog...

You know when you just  have the need to put something on paper ( the screen) whether someone reads it or not.. just to get it off your mind...  I have that need now. lol

Soooo everyone who's been asking tips and help, I will try to regularly post something, and feel free to follow.. or not.  There will ALWAYS be people who differ from what you say and what you think.  Therefor I am saying in advance, THIS IS WHAT I DO AND WHAT WORKS FOR ME.
What  works for me might not work for the next person.  Learn to get to know your body, learn what makes him happy and what upsets him.  In the end that is the key to a lean body.  I am not talking super skinny ripped-up here.. I am merely talking a nice, tight and toned body.
Don't confuse a sugar binge with happy body... that's just happy YOU! lol ...

Anyhow, use it or lose it... stay posted...