Pittas meal

Another high protein and healthy meal for you today. This is one of my favourite meals to use especially when I'm carb cycling or bulking due to the high levels of protein (70g). There are two different pittas for you to try so check it out. 

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Muscle building oat and whey smoothie

This is a really tasty smoothie that is packed with protein, low GI carbs and some healthy fats to get your body into an anabolic state and get you packing on the muscle after a tough workout. Its quick and easy to make and the ingredients aren't overly expensive either so its a win win situation. 

Ingredients:                        Nutritional Values:
50g almonds                       Protein - 58g
2 scoops of oats                 Carbs - 48g
2 egg whites                        Fats - 31g (of which saturates 2g)
2 scoops of whey                Calories - 721
1 cup of water
1 spoonful of honey

Seriously though guys you have to try this smoothie, its great for anyone trying to add some mass and get gains from their bulk and also works well as a quick to make breakfast, just throw it all in the blender and go for it.

Pasta + Turkey and peppers

This is another healthy meal that I use especially as a post workout meal to replenish my carbohydrate and glycogen levels and fill me up after a tough gym session. Using 80 grams of wholemeal pasta, 100 grams of sliced turkey and a handful of chopped peppers. The wholemeal pasta is much lower is sugar and has a lower GI index than white pasta and is also more filling. The turkey, being a very lean meat is also a great source of protein without the added calories or fat count, so helps to even out the high carb pasta well. By adding peppers it gives the dish some flavour and vitamins including vitamin C and D.

Nutritional values:

Protein – 37grams
Carbs – 49 grams
Fats – 7 grams
kcals - 407

Protein Pancakes

A great nutritous and protein packed meal thats quick and easy to make and only needs 3 ingredients.
Ingredients list:                                                         Nutrition:
4 egg whites                                                                Protein - 44 grams
1 scoop of whey protein                                            Carbs - 42 grams
2 scoops of porridge oats                                           Fats - 9 grams

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Tuna Pasta

A great combination of carbs and protein for a post-workout meal to really get your body in a muscle gaining, anabloic state. It's quick and easy to make and tastes great. It's also a healthy meal if you are looking to get into a more healthy lifestyle and has a mixture of all the macro nutrients your body needs.
Protein = 46 grams
Carbs= 68 grams
Fats= 6 grams (of which saturates 0.5g)

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Chicken and Ginger

A little meal I cooked up last night and it has seriously good macro/micro nutrient levels to support your muscle growth and recovery after a tough day at the gym.

Protein - 47g
Carbs - 39g
Fats - 9g


It's reasonably easy to make. First you need to collect the ingredients from the list below. Then slice the red pepper into reasonably large slices and chop the brocolli in half or quarters down the center depending on its size. Now weight out 150g of chicken per person and warm up your wok before you add the chicken. Now weight out 75-100g of brown wholemeal rice per person. (note nutritional values are estimated on 75g of rice). Then add the rice to a suitable pot and cover in boiling water, abd allow to boil for 20-25 minutes depending on the brand. Whilst the rice boils you need to add the chicken to the wok and cook until the chicken has turned white all over. Once white, lower the heat under the wok and grate 1/3 of a ginger root per person into a small dish. Once the ginger is grated add the veg to the wok and increase the heat stiring well. After about 5 minutes you need to add the ginger and a table spoon of soy sauce and mix it in well with the veg and chicken, decrease the heat at this point.
After a further 5 minutes th rice should be ready, so drain the rice, serve it out onto the plates and add your chicken and veg. There won't be alot of sauce, but thats how this dish is prepared, you are coating the chicken in ginger not adding a ginger sauce.

Hopefully you'll try this and enjoy it. I know I did.

Ingredients:
150 grams of chicken (per person)
50 grams of brocolli (per person)
1/2 red pepper (per person)
1/3 ginger (root per person)
1 table spoon of soy sauce (per person)
75 grams brown rice (per person)

Scrambled egg, chicken and toast

A great, high protein lunch with plenty of nutritional benefits. The eggs are a great source of protein and polyunsaturated fats that are essential for growth and repair of muscle tissue, and the eggs are also extremely low in carbohydrates. The chicken is also packed full of protein and B vitamins including B12 which releases energy from food and helps keep you energised even on a low carb diet. The peppers provide simple carbs and essential nutrients including vitamins C and D in small doses to help with cell recovery and muscle growth.

This is a great meal to have on any diet and will encourage muscle, strength and recovery gains in no time.

Ingredients:

• 4 medium eggs
• 100g chicken
• 40g sliced peppers
• (optional) 1 round of whole meal toast - 50g

Nutritional info:

With toast = Protein (47g) Carbohydrates (24g)
Without toast = Protein (42g) Carbohydrates (6g)

It is quick and easy to make, only takes about 5-6 minutes at most to prepare and cook in the microwave and then its all yours. Enjoy.

Steak and Veg

A great meal to tuck into after a long day at the gym, not only is it tasty and satisfying, but it is packed full of nutrients to keep you growing and recovering until the next gym session.

The steak is packed full of protein and excellent mass-building food sources such as iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size. The irpn also aids recovery times and will help keep you firing on all cylinders in the gym tomorrow. The veg also supplies the other essential vitamins and contributes towards your five a day. Especially the mushrooms which have very low total calorie and carbohydrate levels which make them the ideal add on, not to mention that they're fat free. Their main selling point is that mushrooms are a great source of vitamin D.

Add them all together in a meal and you have a great meal for those looking to gain some serious size in the muscle department and yet if eaten once a week it shouldn’t lead to serious body fat gains. Enjoy.

Ingredients:

• 2 medium sized steaks
• 200g mixed vegetables (boiled from frozen)
• 50g mushrooms
• 50g red onion

Cottage cheese and tuna

Okay so it maybe doesn't sound like the most delicious snack you've ever read about but it is crammed full with essential nutrients that your body needs to grow and develop. It also sticks to a good ratio for protein to carbs of almost 2:1.
This is a great snack to have after your workout as it contains 22 grams of carbs which will help to replenish your blood sugar levels with good low GI carbohydrates reather than a high glucose alternative. It is also crammed full of protein with 43 grams of protein for 3 different sources, ensuring that your body gets all of the amino acids it need to get into an anabolic state.

Simply get around 65 grams of cottage cheese (half a small tub) and spread on one round of whole meal toast (50grams). Then open one tin of tuna (125 grams drained) and tuck in.

The real 'super' noodles

I know alot of people who eat noodles for lunch, but alot of the noodles we can buy in the supermarket are full of salt and almost nutritionally useless. So I've got a  new lunch recipe that will help improve your noodles and help you towards your training needs.

Ingredients:

1 packet of chicken super noodles

half a pint of boiling water

100 grams of chicken

some roasted peppers

These noodles are packed with 25 grams of protein and yet are only 450 calories.

The chicken will provide you with a great source of lean protein and is one of the lowest calorie meats around. It is also packed with witamins B6 and B12 which help you get energy out of food and of course help with muscle building.

The roasted peppers come in a jar and are preserved in sunflower seed oil, this is good for two reasons. Firstly it removes the need for the company ot add salt and so you are reducing yuor overall salt intake, and second because it contains monounsaturated fats which help to boost our metabolism and so leads to our bodies burning more calories. They also contain many vital vitamins and count as 1 of our 5 a day so its s great thing to add to the dish.

The noodles themselves contain low GI carbs suprisingly and have the lowest saturated fat content of all pre-prepared noodles. They are also quick and easy to make so it saves you time for other things in your day.

Day 20

I've been having this new breakfast - Porridge Oats, for a while now and it really does help you keep an eye on your diet. The porridge combines protein and fibre as well as having low GI carbs. This is brilliant for helping yuo to maintain your energy levels throughout the morning and also fills you up so you are less likely to snack throughout the day.

I have been adding a few almonds and raisins to give it some flavour and extra protein and monounsaturated fats.

TIP: if you want to watch the calories then avoid adding sugar or honey to the porridge. Or else you will drastically increase the sugar levels and this leads to faster fat storage (if not all burnt off).

Ingredients:

Porridge oats - 30 grams

Skimmed milk - 250 ml

Chopped almonds - 8

A small handfull of raisins

(optional add 1 banana to the meal this will add further fibre and gets you on your way to your 5 a day. It should also fill you up especially if you are used to eating a bigger breakfast.)

Lunch Salad

This salad is a great way to get close to your recomemded 5 a day and is packed with lots of vitamins and minerals that are essential to keeping you fit and healthy. It is also packed with protein having around 25-30 grams of protein depending on the brand of chicken you use.

= 350 kcals (approx)  + 25-30 grams of protein + 2-3 of your five a day

Ingredients:

100 grams of chicken / turkey (packed with protein and vitamins B3 B6 and B12)

60grams of spinach ( packed with iron to help reduce muscle fatigue + goes towards your 5 a day)

60 grams of lettuce (towards your five a day)

1/4 red pepper sliced ( adds colour to the salad + goes towards your 5 a day)

1 Carrot peeled or sliced ( adds colour to the salad + goes towards your 5 a day)

1 boiled egg ( adds protein, monounsaturated fats and packed with vitamin D - linked with fat burning)

Day 3

So far the new diet plan is working well. I'm sticking to it and using
Most of the tips on this blog for lean muscle building. Below is the recipe for another smoothie. A banana and nut smoothie which is packed with over 50grams of protein and less than 5 grams of fat.

Banana and nut smoothie;

2 bananas

10 almonds

150 mms of natural organic yoghurt

2 scoops of whey protein

1 cup of water

Day 1

Okay, so being the 1st of August today, I've decided to start a new nutritional guide and attempt to improve my fitness through nutrition and solid training. I'm making a summer berry protein smoothie for breakfast.

Being a high protein and low carb breakfast it should keep me full for longer and keep my blood sugar levels constant for my training. Also by having the protein first thing in the morning it will support more lean muscle growth. I'm also keeping an older training routine but attempting to cut my rest times down to rev up my metabolism and fat burning. I'll keep you up to date on how it goes.

Summer berrie smoothie:

80g of blackberries

80g of rasberries

50g of strawberries

2 scoops of whey protein

1 cup of water (add more if you like it less thick)