Gerard Thorne: Encyclopedia of Bodybuilding: The Ultimate A-Z Book on Muscle Building
Bill Phillips: Body for Life: 12 Weeks to Mental and Physical Strength
John R. Little: The Wisdom of Mike Mentzer: The Art, Science and Philosophy of a Bodybuilding Legend
John R. Little: Beginning Bodybuilding: Real Muscle, Real Fast
Arnold Schwarzenegger: The New Encyclopedia of Modern Bodybuilding
I have been very careful with the food and the quantity today. This has been a remarkable day with so much control.
Water 2 lts.
Protein Drinks 8am, 10pm, 9.pm (3 Meals)
Main Meals.
Chicken Rice and veg. 2pm. 5pm 7.30pm
Simple but effective.
I have really focused on the quantity today, and had mostly protein drinks for my meals. I am determined to drop this bit of extra fat that seems to have vulcanised itself to my mid-section. I really envy those people who have very little fat on them. You have no idea how hard it is to burn off this extra.
Water 2 lts.
Protein Drinks 8.30pm, 11.30pm 2.30pm 5.30pm (4 Meals)
Main Meals.
,
Chicken with rice stir fry. 7pm
Egg omelette with oats 9pm
A very reduced amount of food today but with lots of supplements like Creatine and amino acids etc for training.
Saturdays are always hard for me Even though I had a free day on Friday I wanted a free day again and had to dig deep to control what I ate. Fortunately I had very little extra on Friday and the only thing was some take away Chicken and chips. That made a bit of extra on Saturday not so bad.
Water 2 lts.
Protein Drinks 8am, 4pm, 9.pm (3 Meals)
Main Meals.
Nuts and dried fruit 2pm 6.30pm
Chicken with Rice and vege.7.30pm
Some oats cereal as a snack during TV
Not too bad - it is the quantity that I have to control. That is my problem. Once I start to eat it is so hard to stop. I have tried drinking water during the food it doesn’t help. It is like a switch goes on in my head and that says get in as much as you can.
Water 1.5 lts.
Protein Drinks 11pm, 9.30pm (2 Meals)
Main Meals. Eggs, Baked beans, mushrooms and bacon. 8.30am
Chicken Vegie. 1pm, 7.30pm
Tuna salad 3.30pm
I had outdone myself and eaten well even though I was out the whole day and thought I would battle.
I do not know how many times I have commented on food. I believe it is more important than the actual training with weights. It is what takes you forward or holds you back. It is what gives you an abundance of energy or makes you feel lethargic. Eating correctly, and the right quantity, is so important. It is very difficult when you enjoy food and you have to really see the end result in your mind to be able to take control of your eating habits.
Water 2 lts.
Protein Drinks 11am, 3pm, 9.pm (3 Meals)
Main Meals.
Eggs with maize meal. 7.30am
Chicken with Rice and vege.1pm 6.30pm
Simple but effective.
I really have come to the conclusion that you can train as hard as you want - if you do not eat right, you will never get any results. You will never have a six pack and you will always look slightly out of shape. I have been really training well this last while, but my love of food is causing a problem. It is stopping me from getting the proper results I deserve for the effort I am putting in. This is the turning week. I think I now have the motivation to win against the food.
Water 2 lts.
Protein Drinks 8.30pm, 12.30pm 3.30pm (3 Meals)
Main Meals.
Fried Eggs in sesame seed oil and Maize meal 10.30am,
Chicken with rice 6.30pm 9 pm
The meals are great but it is the size - and today I have kept the size right down.
I have had to eat really well today because I did a lot of extra training. You must always plan your food according to what you are going to do. You need to use up what you put in and if you are doing more eat more - if you are doing less eat less.
Water 2 lts.
Protein Drinks 7.30am, 6pm, 6.40pm (3 Meals) you will note I had an extra protein drink during training. It was a light one.
Main Meals.
Chicken and rice.10.30am,
Chicken with Rice and vege.1pm 3.30pm
Nuts and fruit 9.00pm
That was quite a few meals but they were a bit smaller in size than I usually have. I ate more but then I did more. There are a number of the big boys who will eat up to 10 meals a day and quite big portions. They are also spending around 4 to 5 hours a day training.
I managed to eat really well even though I had to travel for a good part of the day.
Water 1.5 lts.
Protein Drinks 7.3am, 5.30pm, (2 Meals)
Main Meals.
Chicken with rice 11am
Boiled eggs and yogurt 12.30pm
Chicken veggie and rice 7.30pm
Fruit and nuts 9.30pm
I am pleased that all my food was eaten, and that is so important. Doing legs really does take a lot out of you. If I had been short of food, the energy would have had to come from somewhere, and that could easily have been from the muscles I am trying so hard to build.
I have done a whole lot better to day and eaten properly 6 full meals.
Water 1.5 lts.
Protein Drinks 11am, 3pm, 9.pm (3 Meals)
Main Meals. Scrambled egg and maize meal 7.30am
Chicken with Rice and vege.1pm 6.30pm
It makes a very big difference when you eat correctly. The energy levels are at a new high. Great day all round.
Today was a day of poor eating. This is not because I over ate but did not eat enough. There is a very big possibility that you will lose muscle mass if you train hard and you do not eat right. I did train hard but ate too little. I missed a few meals. The reason was I had to travel to see a client and forgot my protein drinks at home so went without anything. (NOT GOOD)
Water 1.5 lts.
Protein Drinks 2.30pm, 8.30pm (2 Meals)
Main Meals. Scrambled Eggs and Maize meal 7.30am,
Chicken with rice 4.30pm
I have only had 4 meals today so will have to make a proper effort tomorrow as I am training like each session is the last one I will ever do.
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