Day Twenty One: Part II

The Diet Plan

People are misled by diets into thinking that the key is eating less. Not true! In reality, the key is to eat a small amount every 2-3 hours to keep your metabolism running at it’s highest in order to burn the most fat. The most important point to remember is “no protein – no point”. You should try and eat protein with every meal. So, below is the diet plan which I produced myself with lots of tips from a qualified nutritionist. I get to eat a lot, I don’t feel constantly hungry, and well, it just works:-

Breakfast

Porridge with a scoop of protein powder:-

50g of Wholemeal porridge oats mixed with 1 scoop of protein powder (I use Holland and Barratt’s own brand soya protein powder – chocolate or plain flavour (strawberry contains less protein)) mixed with 20ml of water and 200ml of skimmed milk.

Drink – water and a cup of tea or coffee if you wish.

Snack at 11am

Go for a cereal bar such as Sainsbury’s be good to yourself ones or special k or the special k mini bite things, or a portion of fruit. Fruit is better. (I know cereal goes against the no protein – no point thing, but it’s just to kill of any hunger pangs and this is low fat a low calorie).

Lunch (about 1pm)

Either brown rice or cous cous mixed with either chicken pieces, prawns (canned or fresh), tuna, crab meat, clams. Any kind of fish is good. Also turkey is ok. I tend to make this the day before and eat it cold. You can eat hot or cold, and could also mix with a law fat sauce. (I’m going to keep raving about the Sainsbury’s be good to yourself range!).

Snack at 3pm

At 3pm I’ll eat a portion of fruit. Sometimes I’ll have a small portion at 3pm and another at 4pm. usually a mixture of fruit.

*****If going to the gym*****

Pre-Gym Meal (at around 5:30pm)

My pre-gym meal contains a half size portion of a lunch meal.

GYM

Usually 3 sessions in a week. Two are evening sessions where I will do mainly cardio. It’s good to change your programme around on a regular basis. The third session will be a long session at the weekend consisting of all the weight machines in the gym followed by all the cardio machines. Doing weights helps to build muscle tissue and the more muscle tissue you have, the more fat you burn while at rest.

After Gym Protein Shake

While working out, you tear your muscle ligaments which take at least 48 hours to recover. Protein helps to repair muscle ligaments faster and also to make your muscle tissue stronger. Obviously, you don’t want the type that body builders have which contain weight gainer; you just want pure whey protein.

I use Promax which can be found at www.maximuscle.com and has a red label. This can also be bought from Amazon.co.uk for cheaper : )

Dinner

For dinner, I recommend using the “no carbs after 6pm rule”.

I try to avoid the more fatty meats and have a lot of chicken and turkey and fish / seafood. Turkey mince with Sainsbury’s be good to yourself tomato sauce is good with a generous sprinkling of low fat cheese. I’ll have steak once a week. Then add a large selection of vegetables.

Drinking!

When drinking, stick to a no-carb spirit such as vodka, gin or rum and mix with a diet drink or slim line tonic. Don’t have juice – full of sugar. If you have a night drinking wine, be warned that the next morning, if you weigh yourself you will have appeared to lost a few pounds. This is a lie and purely because you are very dehydrated.