Nutrition

Some Nutrition Advice.

Six rules. Follow them and you don’t need to track anything.

1Three meals a day. Not snacks. Meals.
2Whole food protein at every meal. Eggs, chicken, beef, fish. Full-fat is fine.
3At least one fruit or vegetable at every meal. Doesn’t matter which. Eat what you like.
4Include carbs. Rice, potatoes, oats, pasta. Carbs are not the problem. Choose ones you enjoy.
5Whole food as your primary food source. Not every single thing, but most things most of the time.
6To lose weight, eat a bit less at each meal. To gain, eat a bit more. Same foods, same habits, just the portions shift.

Eat your protein and vegetables first. Don’t count calories.

What a training day looks like for me
Morning4 eggs, avocado on toast.
Lunch
A proper, protein-rich meal. For example:
  • Beef and vegetable stir fry with rice
  • Beef mince and rice bowl
  • Turkey mince bolognaise with pasta
AfternoonWPI shake with 2 scoops and creatine.
Dinner
A proper, protein-rich meal. For example:
  • Beef steak with roasted vegetables
  • Pork tenderloin with potatoes and greens
  • Prawn and vegetable stir fry with noodles
  • Chicken stir fry with rice
  • Spaghetti bolognaise
  • Fish with vegetables

That’s around 150 to 180g of protein depending on portions. No tracking required.