New Year New Action - Week 5 Update
Week 5 of the new daily eating routine and things are about to change.
Week 6 it all changes again so I will update those details next week.
Still sticking to 5 meals a day and ensuring the nutrient density and quality is high.
Strictly shopping from the local farmers markets and suppliers.
Still have a small amount of oats but have mixed it with Teff and will transition away from Oats in time.
Each meal is separated by approx. 3 hours and I have set reminders in my phone to ensure I stick to the timing.
Meal 1 - Breakfast
Protein: 2 whole eggs with a splash of spice and garlic salt
Carbs: 50g Oats with added 1/4 cup of Teff cooked in filtered structured water + 50g blueberries + cinnamon powder + teaspoon local honey
Fats: x2 fish oil,
Supps: 5g Glutamine, multi vitamin, ketone capsule
Meal2 - Mid Morning
Protein: 100g Tuna + Chickpea Fettuccine
Fibre: 100g green vegetables
**Snap Peas, Mushrooms, Silver Beet, Squash, Amaranth, Kale, Zucchini, Cucumber and Bok Choy are my choices
Fats: 10 almonds
Meal 3 - Pre Workout Meal
Protein: 100g Tuna Steak + Chickpea Fettuccine
Carbs: 50g steamed wild rice
Fibre: 100g green vegetables
**Snap Peas, Mushrooms, Silver Beet, Squash, Amaranth, Kale, Zucchini, Cucumber and Bok Choy are my choices
Fats: x2 fish oil
Meal 4 - Post Workout Meal
Protein: 100g 5 x Bean Mix & Tuna Mornay
Carbs: 50g steamed wild rice
Fibre: 100g garden salad
*Amaranth, Snap Peas, Pop Tomato, Cucumber, Eggplant and Capsicum
Meal 5 - Dinner
Protein: 120g white fish or prawns
Fibre: 120g green vegetables
**Snap Peas, Mushrooms, Silver Beet, Squash, Amaranth, Kale, Zucchini, Cucumber and Bok Choy are my choices
Fats: 1/2 avocado, 2x fish oil
Supps: 5g Glutamine
Say hello to Erin. She is also eating this real food with me.
Supps - Pre workout 20mins before exercise
5g L-Carnitine
5g BCAA in water
During workout
10g BCAA in water
Post workout
30g E4L WPI protein with Bovine Colostrum in structured water
Sleep: good 8 hours sleep every night
Water
4+ litres filtered structured water daily
Also supplementing on Magnesium Oil, GSH and a variety of other vitamins such as B17 and Tongkat Ali.
I have also bought Kiwi fruit, brazil nuts and apples for those in between times that I feel I need more to keep up with my workouts.
Also going to make some wholemeal Spelt bread and share that experience later this week.
~Sebastian
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r u sticking with it? haha nice
So far I have. I have had two nights where I changed teh protein source however ensured it was measured. Also prepping all meals in advance so all I have to do is take it out of the fridge. Prepping is rally the only way it would work for me.
I'm not that kind of guy who measure everything, but I see that you like to have precise meals with all stuff weighted, measured. I know is not an easy task, I envy you for that!
Keep it up !
PS : Your shops looks also awesome !
I am working on a specific macro % to ensure the best result fro my body and recording how my body responds. So far I am really cutting back and feeling good. The goal is simply to eat for true health and find a sustainable eating routine whilst breaking habits of eating too many processed carbs.