Tips to help out anyone trying to get/stay fit and healthy. The natural way.

[wouldlikemuscle]

For bulking up thats a great diet. Reminds me of when I was trying to bulk up. When youre bulking up diet is less important because your body will basically ustilize almost anything you put in it, apart from sat fats. Your intake of suger/salt/carbs can all increase without much impact. Your plans really good.

Though it almost sounds as if your protein intake is exceeding what you would require, unless your a professional athelete. You read Mens Health magazine? I'm getting that vibe. Theyre actually a pretty good magazine.
Try having some dark leafy green salad with some of your meals(its high in plant based protein and when youre trying to bulk up the more different types of protein you can get the better). Also more berries and nuts. unroasted/unstaled nuts are high in protein and healthy fats and have HEAPS of other health benifits.

Just out of interest what kind of training you doing? I used to be a gym junkie.

That is just an example day... for instance.. I have been known to devour a few double whoppers from Burger King (Hungry Jacks).. which looking purely at the nutritional content looks good!! haha... per burger: 50g protein / 47g carb / 50g fat (surprisingly, not as much sat fat as you'd think either).
Salads I'll have about once a week.
Nuts I snack on quite often... particularly almonds. And we have a store here called Budgens which sells them unroasted/unsalted at a VERY respectable price!

I used to have a Men's Health subscription, although don't anymore... got fed up with it!! lol... seem to recycle the same old things but word it just a bit differently.

Training I vary every 4-6 weeks... been having a personal trainer help me.

Typically has 2-4 weights sessions and 1-2 cardio sessions a week.

Weights are usually split bodypart - sets and reps can vary greatly depending on the routine.

Current routine... 2 bodyparts per workout

First 2 exercises: 10 sets of 1-3 reps (these are usually the compound movements... bench/squat*/deadlift etc)
Then 2 circuits of 3 exercises: 3 sets of 6 reps

Starting a new routine from next Monday... which will also be my last personal training session for the year.


*squats are evil... my legs are still aching from this Monday's workout!! lol

[princealbertofb]

Current routine...

... my legs are still aching from this Monday's workout

You seem to enjoy aching, WouldLikes.... or am I making this up? :tongue:

[wouldlikemuscle]

You seem to enjoy aching, WouldLikes.... or am I making this up? :tongue:

you're making it up.. I don't ENJOY aching... I just do things that I KNOW will make me ache the next day!! lol

[princealbertofb]

you're making it up.. I don't ENJOY aching... I just do things that I KNOW will make me ache the next day!! lol

Just a thought:
have you ever tried taking a tablet of aspirin before you work out?
It does ease the aching and the pains the next day, as your blood flow has been doing its best. That's what I've found from my dance practices and they can be fairly rough on the muscles sometimes. Worth giving it a try?

[wouldlikemuscle]

Just a thought:
have you ever tried taking a tablet of aspirin before you work out?
It does ease the aching and the pains the next day, as your blood flow has been doing its best. That's what I've found from my dance practices and they can be fairly rough on the muscles sometimes. Worth giving it a try?

no chance.. I try to avoid drugs even when I'm ill... let alone when I'm fit n well lol!

[princealbertofb]

You could try something herbal like spiruline then... meadowsweet, is it?

[sparky71]

Thanks for the dietry advice guys have been eating healthy(raw veg, salad and fruit shakes) for three weeks now and feel amazing, loads more energy and lost 8lbs to boot. Just hope I can keep it up as its so easy to slip back into bad habits.

[fjp999]

Thanks for the dietry advice guys have been eating healthy(raw veg, salad and fruit shakes) for three weeks now and feel amazing, loads more energy and lost 8lbs to boot. Just hope I can keep it up as its so easy to slip back into bad habits.

Great News. CONGRATS. and keep up the good work

[fredv3b]

Throughout the day I normally eat the following or a variation of it:

Creamy oats with maduka honey for breakfast with a berry shake. (ultimate health shake: see below for recipe - if you ONLY add this to your daily routine your health will improve dramatically).

mixed UNSALTED and UNROASTED nuts and seeds with 70% cocoa dark chocolate crumbled into it for snacks. The nuts (and this applies to everything) should be organic if you can find/afford them.

Brown rice and smoked tuna with a FULL EGG mayonaise for lunch 1

Tuna on a mixed salad with feta cheese, olives, bacon, avocado and rosemary olive oil dressing for lunch 2. (I eat two lunches).

Fruit for snacks normally, or pie lol, whatever.

Out of choice ALL i drink is water, all day, to be honest It's all I ever feel like. You should be drinking 2 liters minumum each day. Soft drinks, energy drinks and coffee will destroy you. Of course do what you have to to be happy, but dont over do it.

Whatever you want for dinner (assuming its not take away or steak and chips etc), make the dinner the smallest meal of the day. I often have something like a home cooked pizza, with minimal cheese and maximum veggie, feta, olives etc. Tasty.

I tend not to eat much meat, as its better for the enviroment and for your health.

This is basically what I eat most days but of course I mix it up all the time to keep things interesting. Since Ive stopped eating pre-packaged food Ive noticed my taste and smell has improved a lot. I can really taste salt now, and I can tell you pre-packaged food is JAM packed with it. Also its a good idea to take ONE vitamin and mineral supplement while eating your breakfast. I'd go with a good brand as some of the cheaper ones can overdose you with vitamin c and d lol (i think they have swisse in most countries? thats a fairly decent brand).

The life changing shake is all this in a blender:

Soy milk (or milk if u want) till it almost covers the blade.

30 mills of goji juice.

20 mills of organic flaxseed oil.

20 mills of a mineral drink if you can find one.

chopped up banana and strawberries.

As many frozen mixed berries as you can afford. (the more frozen berries the better the taste and texture).

Teaspoon of maduka honey.

Do you actually live longer of does it just feel like it?

[Australia]

That is just an example day... for instance.. I have been known to devour a few double whoppers from Burger King (Hungry Jacks).. which looking purely at the nutritional content looks good!! haha... per burger: 50g protein / 47g carb / 50g fat (surprisingly, not as much sat fat as you'd think either).
Salads I'll have about once a week.
Nuts I snack on quite often... particularly almonds. And we have a store here called Budgens which sells them unroasted/unsalted at a VERY respectable price!

I used to have a Men's Health subscription, although don't anymore... got fed up with it!! lol... seem to recycle the same old things but word it just a bit differently.

Training I vary every 4-6 weeks... been having a personal trainer help me.

Typically has 2-4 weights sessions and 1-2 cardio sessions a week.

Weights are usually split bodypart - sets and reps can vary greatly depending on the routine.

Current routine... 2 bodyparts per workout

First 2 exercises: 10 sets of 1-3 reps (these are usually the compound movements... bench/squat*/deadlift etc)
Then 2 circuits of 3 exercises: 3 sets of 6 reps

Starting a new routine from next Monday... which will also be my last personal training session for the year.


*squats are evil... my legs are still aching from this Monday's workout!! lol

Sounds like youre a pro. And with a PT youre gonna like wolverine in no time. So youre trying to gain muslce and weight right? Once youve achieved that will you tone up or do you just want to be big and mean?

I know what you mean about mens health. They do recycle. I also got angry with them when they got paid to recommend Head and Shoulders. Did you know that head and shoulders actually causes dandruff, it just keeps the scalp free of it while youre using it, and once you stop it comes back even worse. Tsk Tsk.

Do you actually live longer of does it just feel like it?

I dont care how long I live, as long as I'm happy and healthy. I enjoy eating natural and healthy. Junk food and other crap causes depression and makes you unfit. Nothing to do wanting to live to 100. Though a healthy and natural diet would definitely help if that was your goal.

no chance.. I try to avoid drugs even when I'm ill... let alone when I'm fit n well lol!

I'm exactly the same.