Eat Well for Less....

Wild Alaskin Salmon 3 packs for £10 atm at Marks and Spencers.

This may actually contain some omega 3!

Eat well for less...

Todays Food...

50g Vanilla Whey, Cinnamon
10g Primal Fibre, 10g Omega 3 fish oil

2 Beef Burgers, handful of Almonds
2 HCL, 2 Zinc, Methylator,

250g Turkey Mince, Kale, Broccoli, Watercress, Spinach, Red Cabbage, Olive Oil
2 HCL, 1 Multi, 10,000 iu Vitamin D3

Tuna Steak, Kale, Broccoli, Watercress, Spinach, Red Onion, 1/4 avocado
2 HCL, 1 Multi, 5g Omega 3 fish Oil

250g Chicken Breast, Kale, Broccoli, Watercress, Spinach, Olive Oil
2 HCL

Train - 'Jack3d', 20 BCAA's caps, 10 Beta Alanine caps
50g Whey, 50g Vitargo, 1 handful of Raisins

2 Lamb Burgers, Leeks, Carrots, Broccoli, Spinach, Watercress
2 HCL, 1 Multi, 2 Magnesium, 5g Omega fish Oil.10g Primal Fibre

Before bed 4 pumps Topical Magnesium

Eat at least 4 times a day...

Every fitness article on nutrition will tell you to eat multiple times a day, anywhere from 3-7 every 2-4 hours. In my experience you need to eat at least 4 meals a day, anything less than that and you will get sub-par results. A meal consists of some Animal protein, Greens and smart fats (find a list below). Most people are awake for over 12 hours a day so eating every 4 hours should be no hardship. For best results you should eat 6 times a day, most will have to work up to being able to eat 6 times a day and thats fine, but I have found with both myself and my clients this gives best results.

Wake and Shake

When i speak to most clients the one meal they have problems with is breakfast. Breakfast is the most important meal of the day, the first thing you eat affects you for the rest of the day. The 'best' breakfast to have is high protein, high fat rotating meat n nuts breakfast. However most clients say they cant imagine eating meat for breakfast, they don't have the appetite for it and after years of hi GI breakfast cereals and skimmed milk I'm not surprised! The main 'excuse' is 'i don't have time in the morning to make breakfast.....' Here is your solution, 'Wake and Shake'. Buy yourself some Whey protein powder, (goat whey if lactose intolerant) try to get a neutral flavour so you can add things to it like berries or mango use water coconut or almond milk, shake or blend and have a small handful of nuts. It should take less than 3 minutes.... No excuses!

Eat REAL Food...

One of my first tips is give to clients is to eat more 'real food'. Humans have done well on high protein, high fat, high carb and many other 'diet variations', what we have not done well on are processed/refined or man made foods.

Real food is stuff like
- Chicken, Beef, Fish
- Berries
- Vegetables
- Nuts and Seeds

All things that would have been available to us 1000's of years ago.

Fast foods especialy contain 'trans fat', the safe level of trans fats in your diet is 0!!
The more trans fats that you consume the dumber you will become, its been shown the more KFC's in an area the lower the IQ of the population!!

Eat more REAL food.....

Fish Oil Benefits #2...

They turn OFF the lipogenic genes, these are responsible for storing fat

Benefits of Fish Oils #1...

Omega 3 Fish oil turns on the lipolytic genes, these are the genes responsible for burning fat and will increase the use of stored fat from the adipocytes.