Be inspired by two healthy diets...

I was particularly inspired by 2 of my clients this week, Paddy and Malcolm. Both juggle full-time jobs, family, AND commit to daily training too - one is a competitive cyclist and the other has a goal of wanting to gain muscle size, by natural means - i.e. excellent nutrition and a well-structured training plan (which is overseen and led via his personal trainer, James). 

I have been coaching and supporting both these individuals, with regards to optimising their nutrition, over the past few months. They have made several highly effective, and practical changes to their diets, both in terms of types/quality of foods, as well as timing of meals, quantity and balance of their diets. Both have made giant leaps forward in their eating habits, & in their knowledge & understanding of food and nutrition. I want to share with you some examples (meals, timings and recipes) and practical strategies they've used which they've found particularly helpful and effective. Both men have been totally committed (a crucial foundation to success) to ensuring that their nutrition is a main priority in life (even with family & work committments), simply so they can a) stay in excellent health, b) have the energy to train daily, whilst still fullfill (and enjoy) other life and work committments. Most importantly, they enjoy their food, and of course their family and leisure time!

Paddy's daily diet

7:00 Wake Up

7:10 Cup of hot water, lemon & ginger

8:00 Work

8:30 Organic Jumbo Oats, Organic Raisins, Organic Pumpkin Seeds, Organic Sesame Seeds, Organic Pine Nuts, Organic Rice Milk

9:00 Golden Delicious Apple

11:00 Glass of water with Redoxon Vit C & Iron

13:00 Banana

13:30 Rice salad (wild rice, peppers, mushrooms, beans, runner beans, avocado, spinach, dash of sesame seeds, tomato salad) – see picture for size of portion….

16:00 Leave work

16:30 Pack of Sea Salt & Vinegar Kettle Chips

16:35 Trip to Sainsburys to stock up!

18:30 Training – 500ml water with 15g PSP22

19:45 Recovery drink (Cranberry juice with water and 2tsp Muscleze - B vits, minerals, gluatamine etc)

20:00 100g Nuts & Raisins

21:00 Dinner – 3 Lamb chops, baked potato, 100g asparagus, 100g broccoli

22:30 Bed

Day 2

7:00 Wake up

7:10 Cup of hot water, lemon & ginger

7:30 Training – 500ml water with 15g PSP22

8:45 Smoothie – banana, 2 pears, 6 strawberries, 6 raspberries, 2 level teaspoons Muscleze, dash cranberry juice, 150ml organic rice milk

9:00 Work

9:30 Oats (130g) breakfast – handful organic raisins (20g), pecans (15g), organic pumpkin seeds (15g), organic pine nuts (15g), organic sesame seeds (15g)

12:30 Glass of water with Redoxon Vit C & Iron

13:30 Ham Omelette (3 eggs), Chips, Salad

16:00 Half an avocado

16:30 Leave work

17:10 Training – 700ml water with 25g PSP22

19:00 Recovery drink of sorts (Cranberry juice with water and 1tsp muscleze)

20:00 A few olives

20:30 Dinner 400g chicken stir fried with 300g mixed vegetables, sweet chilli sauce and a cup of organic brown rice

22:00 Bed

Malcolm's Breakfast Muesli and Workout Recovery Shake...

Homemade "own brand" Muesli

A combination of...
Rolled oats
Barley flakes
Oatbran
Raw nuts or seeds

Malcolm soaks a portion of this in oat milk overnight, so it's ready to eat first thing the next morning before his training session. Soaking means its super-easy to digest, and all he adds is some fresh fruit (usually 1/2 a banana and some berries).

He also whizzes up more banana, shelled hempseeds, some berries, & oat milk in a blender and takes this for his recovery workout shake! This is full of protein, excellent carbs, essential fats and antioxidants.

Lunches - Quinoa or Rice Salad with chicken or fish, sweet pepper, tomatoes, peas

Snacks - Fresh fruit, oatcakes and hummus

Comments

[Dmitry]

Paddy's diet looks too tuff... I prefer to have more choices. It's difficult to follow. I like Malcolm's way more...

Thanks, very good advices...

[fioricet online]

Wow, that looks good healthy food makes me hungry.