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In this blog we are going to cover the subject of nutrition, and hopefully help you with 3 quick and easy steps that will help you to stay on track towards your goals…And ultimately achieving that dream physique you hold tightly in your mind, whilst still being able to go out with friends and family, and enjoy good food.
Step 1: Meal Prep
This may seem like a bit of an obvious step to some, and maybe it is. But none the less, it is still a very important, and vital step to helping you stay on track towards your goals.
Meal prep is something that everyone should be doing, especially if you’re training and have a goal physique in mind…even people who don’t go to the gym would probably be better off preparing their food in advance.
Meal prep helps you to stay on track with your goals, and it means that everything is prepared and ready for the week ahead. This way you don’t have to rush around in the morning trying to get ready for work, and stressing out about what you’re going to have for breakfast.
And it’s the same for your lunch…for those of you that don’t meal prep your lunch which is ultimately a time where the vast majority of people go wrong with their nutrition because it comes to your lunch break where you may only have 20 minutes or 30 minutes for your lunch.
But because you haven’t prepared any food you now have to go out and buy your lunch, and the majority of you will just go to the closest supermarket or even worse, the KFC down the road.
What you need to do now is instead of wasting your money on the ready meals and KFC bargain buckets, is to get yourself down to your local supermarket where they will have a huge variety of foods that will all provide you with good nutrition, and help you towards achieving your goals.
Usually the best time to meal prep all your meals is on the weekend, either on a Saturday or Sunday, whichever day suits you best as this is when most people have their free time away from work during the week. Buy some tupperware containers to put all your food in as well as sandwich bags for snacks in between meals.
This is only going to take you on average a couple of hours to get everything done; including cooking and washing up! If you were to work out how much time you spent preparing food on a daily basis it would be MUCH LESS than a few hours at the weekend.
So not only do you not have to worry about what you’re eating for the week you also get more free time too. Win/Win.
You want to be eating foods that are going to benefit you in terms of fuelling your workouts, and also helping you to get into the best shape of your life. So all of your main meals should include a protein, fat and carbohydrate source with lots of vegetables.
Here are some examples below, as well as a few snacks you can have in between your main meals.
Porridge oats 40g-50g cooked with water & 150g-200g of Greek yoghurt
Porridge oats 60g-80g cooked with water & 200g-250g of Greek yoghurt
Note: Go for a high protein source of greek yoghurt such as Liberte, Skyr, Fage etc.
- MyBarZero from Myprotein.com or another type of protein bar/whey protein shake
- Rice cakes (Kallo are a great low calorie option, good variety of flavours)
- Nuts/Nut butters (cashews, almonds, peanuts etc)
- Arla Yogurt 20g protein (small 200g pot) or some of the suggested brands above
100g-150g of Chicken, Turkey Mince/Breast, Venison Burgers, Lean Beef/Mince, Salmon, Tuna, Cod etc.
150g-250g of White or Sweet Potato OR 40g-50g of Rice, Pasta or Quinoa.
150-250g of vegetables, the more variety the better!
150g-200g of Chicken, Turkey Mince/Breast, Venison Burgers, Lean Beef/Mince, Salmon, Tuna, Cod etc.
250g-350g of White or Sweet Potato OR 60g-80g of Rice, Pasta or Quinoa.
200-300g of vegetables, the more variety the better!
Dinner can then be similar to lunch in terms of how the meal should look, and what it should consist of. And you can also have one of the snacks before bed, or in between lunch and dinner etc.
Step 2: Remembering WHY You’re doing what you’re doing
Now this is something that you should all really have a long think about, because this is the reason why you started in the first place right?! And it’s not just because you want to lose weight, or have an amazing six pack. I mean they are goals, but at the same time they’re not because everyone can say that’s what they want, and it just sounds too generic.
There are reasons WHY you want to lose weight, and WHY you want to have an amazing six pack…For some of you these may even be emotional reasons attached to WHY you want to achieve the goal of looking, and feeling a certain way.
And it’s so important for us all to really think long and hard about those reasons, because ultimately when you don’t want to go to the gym, and you get tempted to eat half a box of celebrations that’s been left over from Christmas.
Remind yourself of those reasons, and that’s what’s going to keep you motivated towards achieving those goals that you hold deep in your mind, and also prevent you from losing focus of the goal.
If it helps, write it down somewhere and keep it visible or better yet, hire a coach to help you stay on track.
Step 3: ENJOY LIFE!
The third and final step (and possibly the most important) is to ENJOY LIFE! Everyone makes their lives so much harder than they need to when it comes to staying on track with their nutrition. I mean obviously you can’t get away with eating cake and Domino’s pizza everyday because that’s going to take you in the opposite direction to your goal.
However, this doesn’t mean that when you get asked to go to a restaurant for a meal with your friends, or you get invited to go out for some drinks that you can’t go because it’s going to affect your results. Getting into shape doesn’t have to take over your whole entire life, and prevent you from going to these social gatherings because then you’re just going to hate the process of getting into shape, and are probably going to quit because you’re miserable.
You don’t have to sit at home eating chicken, rice and broccoli out of tupperware everyday. If you want to go out with friends and family for some food and drinks then go out!…You just have to be smart with your choices.
So, if you’re going out for some drinks later on then try reducing your food intake during the day , taking the carb sources out of your main meals as you’re going to be drinking those calories later on in the form of alcohol.
To give you an example, if you usually have 1 chicken breast, sweet potato and veg for lunch, then you would just remove the sweet potato (carb source) and eat the chicken breast and veg. This will prevent you from over consuming on your daily caloric target.
For meals out at restaurants avoid going for the high calorie meals. Some restaurants will actually show a low calorie symbol next to some of their options on the menu. Remember that you want a source of protein with every meal, moderate carbs and then lots of veg. Most restaurants with cook or cover their meals with oils and high fat foods (because high fat foods taste good!) so try to look for meals that look relatively low in fat, knowing that there will still be a decent amount of fat added.
Tip: If you’re ordering a salad, then ask for the salad dressing/oil separately as oils and dressings in restaurants are often quite high in calories which you can’t really account for when they’ve drowned your food in it. So ask for it on the side, and save yourself the trouble.
Be smart when it comes to eating out, and going for drinks…Don’t over consume on calories in the restaurant, keep everything in moderation and try not to go overboard. If you use all of the above three steps then you’ll soon be getting the results you’ve always wanted.
If you need more help and guidance then get in touch so we can help you out.
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