It wasn’t until I moved in with the missus I really started to put weight on fast…!
After lots of swimming in my early teens and rugby through secondary school to university I was still thin as a rake. At Uni I really picked up the weight training regime to address this, I was also still playing rugby so the added bulk would have been put to good use. I had loads of spare time so spent it researching training techniques but precious little on fueling and nutrition. I managed to maintain an extremely low body fat of around 4% and got pretty ripped but never packed on the muscle despite four or five 1 hour+ gym sessions per week!
The problem was basically a balanced diet, and specifically a lack of protein. A carb heavy diet (pot noodles, chips, sandwiches etc…) with precious little in the way of vegetables and fruit meant I wasn’t appropriately feeding my muscles. Eight months after moving in with the missus I had gained two stones…probably a bit fast! Roast dinners, a variety of vegetables with every meal, eating regularly…just having fruit in the house meant some of it got eaten.
Bulking up is history now, but the lessons learnt from weight training combined with sensible food choices really pay dividends. I’m now 40+ (boohoo), and your lean muscle mass begins to degrade from your mid-30’s, so maximising the value from training appear to be significantly increased with some simple food choices.
Below is the variable meal plan I typically use – I’ve tried hundreds of variations. Some resulted in the birth of the Ultimate Flapjack! I’ll be posting a few recipe suggestions and ideas following the success of the flapjack post but the way this has worked for me is to accommodate as much of a healthy diet with my routine as possible. Sometimes it’s not possible and rather than try in vain to recover lost ground….”let it go”, but find a regime that you find the simplest to maintain.
Luckily my wife has a similar outlook and we share cooking, lunch making etc… Healthy, balanced and eating the right food at the right time.
- Porridge (242cal, 48g carbs, 8g protein, 6g fat)
- Truly a super food, but one I couldnt stand the way my dad made it (basically just add water!)
- Now I add pumpkin seeds for texture, raisins for flavour & whey protein mixed with the water
- Ideal if I’m in the office and need slow release energy
- Scrambled eggs on toast (245cal, 46g carbs, 26g protein, 26g fat)
- Feels lighter than porridge but the stats tell a different story
- Useful if I’m planning some training in the morning and I don’t need to carry around a belly full of oats.
- Two pieces of fruit if I’ve had porridge
- One Ultimate Flapjack if I’ve had scrambled eggs
- Chicken wrap (my Chick Chick Wrap recipe will be on here soon); or
- Chicken or Prawn Salad; or
- Chicken & Pasta box (Chick Chick Pasta recipe will be on here soon)
- One piece of fruit
- One Ultimate Flapjack, especially if training after work
- A massive subject and loads of recipes coming like this one so one for another day, but
- No carbs (perhaps brown rice for a treat)
- 1x cup of tea and 1x cup of coffee for breakfast
- Water, 4 or 5 pints through the day
- Green tea, as many as I want