Sunday, February 27, 2011

Vegetarianism Part 2- The Nutritional argument.

So, what are your options?
If you're considering vegetarianism at all, I would advise you to go into it knowingly, as being an omnivore is easy, meat provides us with complete proteins and many nutrients, easily, and without much thought (that may be the problem). Vegetarianism requires thought, planning and knowing what you're doing, and that may be why it is a healthy alternative, you necessarily restrict the junk you put into your mouth (think: fast food). It requires you pick your options and it requires you eat a variety of food (which many omnivorses don't), hence it is tricky (especially for someone like me who is almost a carnivore).  There are many different vegetarian options if you're considering that route, you can become a vegan, ovovegetarian, lactoovovegatrian, ovolactovegetarian, semivegetarian and a pescovegetarian, what does becoming one of these entail? Melvin H. Williams describes it perfectly:
"There a variety of ways to be vegetarian. A strict vegetarian known also as a vegan, eats no animal products at all. Most nutrients are obtained from fruits and vegetables, breads, cereals, legumes, nuts and seeds. Ovovegtarians include eggs in their diet, while lactoovovegatrians include the milk group such as cheese and other dairy products. An ovolactovegatrian eats both eggs and milk products. These latter classifications are not strict vegetarians, because eggs and milk products are derived from animals. 
Others may call themselves semivegetarians because they do not eat red meat such as beef and pork products, although they may eat fish and white poultry meat. Those who eat fish but not poultry, are known as pescovegtarians." (Williams2007)
So let's go ahead and look at some of the benefits and downsides.

It seems apparent that removing meat will remove a lot of junk, as much of the junk that we eat is prepared in and contains animal fats, which is seemingly the worst thing about meat (apart from how some of it is cooked). Wahlqvist notes why the vegetarian diet is beneficial:
"The vegetarian lifestyle has much to commend it. Studies of vegetarians have shown that they have a lower prevalence of a number od diseases that are now common in the affluent societies of Western countries. Such diseases include obesity, coronary heart disease, hypertension, and diet related cancers. Vegetarians diets are usually adequate in protein because the proteins of dairy products and eggs are rich in indispensable amino acids and modest quantities are sufficient to improve the nutritional quality of plant proteins to a level that is adequate. Moreover it should be remembered that in an adequately varied vegetarian diet the complimentary effects obtained by mixing dietary protein sources ensure that the protein quality of the diet is reasonably good." (Wahlqvist 2002)
I particularly agreed with Wahlqvist regarding his discussion of the addition of dairy products and eggs (ovolactovegatrians, semivegetarians, pescovegtarians) to a vegetarian diet, to help maintain protein (and certain vitamin/mineral levels) high. This is the route I will be attempting to take, with the gradual reduction and eventual removal of red meat, then white poultry, then fish, and who knows if I keep going, of all animal products, but given my carnivorous nature I think that'll be a few years away, if ever. I think one of the underlying assumptions in the above text, and it is something Williams, Carlson-Phillips (below) et al discuss, is that any vegetarian who moves further away from animal products will need to be more strict with their protein intake. Williams also mentions that vegetarian diets reduce cholesterol, fat intake, have high fibre intakes and have a high vitamin/phytochemical content (good for overall health and cancer likelihood reduction), he of course goes into extreme detail about why and how these are beneficial, but I think for our purposes it is simply enough to state that to be the case (the reference will be at the bottom for you to check, or you can ask me to borrow the book if you require more than assertion, and a few references). The Vegetarian society (, while being a neat resource for quick vegetarian information had this to say about the benefits of a vegtarian diet:
"Diet influences most aspects of health and dietary factors clearly contribute to the major degenerative diseases such as heart disease, stroke and diabetes. Obesity and high cholesterol are major contributory factors linked to these diseases and also to meat consumption and low intakes of fruit and vegetables. A high BMI (body mass index) is the result of a number of factors including food choices. Compared with omnivorous diets a varied vegetarian diet contains less saturated fatty acids, cholesterol and more folate, fibre, antioxidants, phytochemicals and carotenoids all of which are associated with specific health benefits.
Vegetarians have lower BMIs on average than the general population and scientists now have a detailed understanding of why dietary factors are important in maintaining a healthy heart, vascular system, bowel and so on.  Antioxidants and other beneficial phytochemicals have been demonstrated to enhance cell function and be protective against cancer. Fibre contributes to bowel health and to lower cholesterol levels whilst an absence of saturated fat from meat benefits the heart.
Current evidence for the effectiveness of vegetarian diets in preventing certain health conditions, including coronary heart disease (CHD), cancer, hypertension and high cholesterol has been provided by studies in UK, USA and Germany.  The most comprehensive and well known studies focusing on the health of vegetarians have been the large cohort studies: Oxford Vegetarian Study, the Oxford EPIC study of cancer and nutrition and the long term American study of vegetarian Seventh Day Adventists. 
There is now evidence that vegetarians have lower rates of mortality than the general population. Evidence from cohort studies suggests that vegetarians have lower overall standardised all cause mortality ratios than the general population (BNF 2005)." (Vegetarian Society)
As Amanda Carlson-Phillips states:
"A vegetarian diet can help you control your weight and lower your cholesterol, but you can't just drop meat and fish—a key source of protein—without a plan. Your body needs protein to build muscle and maintain a strong immune system. It's important to get about 0.6 to 0.8 grams of protein per pound of bodyweight a day. The good news: There are many vegetarian-friendly foods that are high in protein. Some healthy options include:
  • Grains (quinoa, rice, whole grain cereals)
  • Legumes (beans, peas, lentils, soybeans)
  • Nuts and seeds
  • Vegetables
  • Dairy products (eggs, milk, cheese, Greek yogurt)" (Carlson-Phillips 2010)
The man issue is protein, particularly for those who exercise (and moreso for those who follow intense weight trainig programs, such as myself). Animal proteins are complete, non animal proteins aren't. What does this mean? Animal proteins are made up of the nine essential amino acids: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylanine, Threonine, Tryptophan and Valine, which the body cant produce by itself. Whereas plants contain incomplete or low-quality proteins, which mean they lack one or more essential amino acids. Hence why a vegetarian diet completely void of animals proteins needs to be monitored closely (vegans). If we don't have adequate protein sources and protein intake, we lose muscle, we lose the ability to burn fat and as our body's are driven by protein processes we get sick. (Williams 2007)

It is important to note that Williams agrees with Wahlqvist that vegetarian diets do reduce cancers and cardiovascular disease, but a vegetarian can suffer from calorie deficiency, vitamin/mineral deficiency and as noted, protein deficiency. Again, what does this mean?  A vegetarian diet can fall short in the minerals iron, zinc and calcium, they can find iron in grains, legumes, beans, nuts, split peas, dates, prune juice, raisins, green leafy vegetables, and iron-enriched grain products (important note, especially for women- ingesting vitamins C will help aid in absorption of iron). Calcium can be found in green vegetables (broccoli, cabbage, mustard greens and spinach). Zinc rich foods are: plant foods, whole weat bread, peas, corn and carrots (egg yolk and seafood also add substantial amounts of zinc to the diet). Finally, vitamin B12 is also a problem for strict vegans as it isn't found in plant foods, they will need a B12 supplement. (Williams 2007)

Tips for a recent convert
Here are two articles that have lay outs for vegan and vegetarian options, if you're considering making the switch, check them out.

If you're struggling with the moral issues, and don't want to give up meat, here's a quote from Graham Hill who puts it so eloquently:
"...I thought about it, and I came up with one, and I've been doing it for the last year, and it's great. It's called Weekday Veg.

The name says it all. Nothing with a face, Monday to Friday. On the weekend, your choice. Simple! (emphasis added)" (Midgley 2010)

I think in the public eye, even with all these arguments for and against, vegetarianism simply comes down to personal preference. People like meat, they enjoy it, and as has been pointed out to me, the suffering of animals argument, is weak. I'm not sure if I've even made much of an argument in this blog, perhaps simply informing you is enough for my purposes. There are good positive, healthy reasons to give up meat, even if you don't consider an animals plight, perhaps that was the point of this blog after all.  My closing thoughts? In a place, such as Australia, where we live with every comfort, every benefit, can we not sacrifice a little of our comfort, to provide, perhaps a little, momentary piece of comfort to someone, or something else? Particularly when the other options are better for us on several fronts. At the heart of it, that's all I'm advocating, if you choose to stay an omnivore, I don't disagree, it's your right to do so, if you choose to become some form of vegetarian, I hope the above demonstrates that it is healthier, in many cases, but it is also harder, in most cases.

Carlson-Phillips A., (2010). Q&A: What's the Best Source of Protein for a Vegetarian? Core Performance.  Retrieved 27/02/2011. 

Midgley D., (2010).Weekday vegetarians. Good Reason. Retrieved 24/02/2011.

Vegtarian Society. Vegetarian diet for health problems. Vegetarian Society. Retrieved 06/03/11.
Wahlqvist M.L., (2002). Food and Nutrition (2nd ed.).  Crows Nest, NSW. Allen & Unwin. Pp-223-224.

Williams M. H., (2007). Nutrition for health, fitness and sport (8th edition). New York, New York. McGraw Hill. Pp- 54-60, 195-196.

Saturday, February 26, 2011

Training Diary-Phase 1- Wk2.

Ok so week two is going well, I'm writing this as of Wednesday, as I'm not working tomorrow night so I'm having to do tomorrow nights workout tonight, which means my chest is going to be a bit tight, it's not as much recovery as I'd like, but it's 48hrs, which is the bare minimum. If I didn't train tonight I'd either need to drive in tomorrow night or Saturday morning, as that's an hour and a half round trip, that I do twice a day, 4 times a week? No thankyou! Just suck it up tonight n "grr" through it tonight I guess.

Thankyou all for the jibes, criticisms and teasing, it helps to make me aware that (a) you're reading the blog and (b)  that you recognize what you need to be doing, and that I don't get a free pass either. My first week was pretty weak in terms of training, as you will be able to see below, I'm still not completing the entirety of the workouts, but am etching close! Training by myself perhaps, or the crappy meal in the morning is hindering me. But I'm reasonably happy with the increase of weight moved (which is no small part due to the eyes of my clients watching!).


Rob Build Up

Phase 1


Day 1

Upper Body S R Wk2
BB Bench/ BB BO Row 3 12  60kg/60kg, 80kg/80kg, 90kg/90kg
DB Inc Bench/ Suppt T-bar 3 12  25kg/50kg, 30kg/60kg, 30kg/60kg
BB Military Press/ Pullup 3 12  40kg/BWx10, 45kg/BWx8,-
Skullcrusher/ BB Curl 3 12  37.5kg/37.5kgs- Yes, I'm weak!
Dip/ DB Alt Curl 3 12  Skipped, due to being all weak.

Day 2

Lower Body/Abs S Wk2
Hex Bar Deadlift 3 12  100kg, 120kg, 120kg
DB Split Squat/SLDL 3 12  20kg/45kg, 20kg/45kg, 22.5kg/45kg
DB Step Up/ Lateral Lunge 3 12  15kg/15kg, 17.5kg/15kg-skipped last set.
Rollout/ Dynamic Plank 3 12   1/1, 1/1- skipped last set.

Day 3 S R Wk2
Upper Body 3 12
BB Decline/ DB BO Row 3 12  60kg/, 80kg/30kg, 90kg/32.5kg
DB Bench/ CG Seated Row 3 12  27.5kg/90kg, 30kg/90kg, 30kg/90kg
DB Military Press/ Chinup 3 12  17.5kg/BWx11, 20kg/BWx9, 20kg/BWx8
CG Bench/ Preacher Curl 3 12  Skipped, due to fatigue.
Rope Pulldown/ DB Curl 3 12  Ditto!

Day 4 S R Wk2
Lower Body  3  12
BB Back Squat  3  12  60kg, 80kg, 100kg
DB Walking Lnge/ Good Mrng  3  12  15kg/60kg, 17.5kg/60kg, 17.5kg/60kg
Hack Squat/ Lying Leg Curl  3  12  60kg/40kg, 60kg/40kg, 60kg/
Bodysaw/ Hanging Leg Raise  3  12  1/1, 1/1, 1/1

I managed to get through much more of my workout this week, which I'm happy for, didn't complete all of it, but I'm getting there. Those upperbody workouts are really draining, by the time I get done with my chins/shoulder presses, I'm emotionally and physically done. I've lost interest, I feel sick, I feel weak and just, for lack of a better term, can't be bothered finishing my arms. Now, that's not too bad, as for some reason my arms just grow no matter what I do. But still, I'd like to complete my workouts, for peace of mind.

Diet has been pretty similar to last week's, I did my proper diet on the Monday, had nachos on the Tuesday, Wednesday and Thursday (oops). I can see my stomach starting to really show, not feeling very good about that, I can start to see some muscle developing too, which I'm more happy about. Will do my assessment sometime this week and put in the stats below.

Ok so I did my assessment, I could only do a basic weight and bodyfat measurement test on the OMRON, the results were as follows

Weight: 94kgs
Bodyfat: 17.4%

I've decided to start trying to make some options towards vegetarianism (there is a blog coming about this). So my shakes will start to have some lentils and chick peas, I'll be dropping my meat pre-workout meal for baked beans and milk. I will go into depth with this for next week.

Breakfast: 1/2 cup of oats with 1 scoop protein powder, hilo milk, 1/2 teaspoon of sugar. 700mL of water.

Meal after morning shift: Nachos- 1 bag of CC's, half a bag of low fat cheese, 1 tin of salsa. 500mL of water. 1/2 cup of hilo milk.

Meal before training and afternoon shift: Smoothy- 1 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear, 1/2 cup of walnuts, a touch of cinnamon, 750mL of water, 1 cup of yoghurt, 150g cottage cheese, 3 broccoli stems, handful of cherry tomatoes.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500mL water durng training.

Dinner: 1 cup of brown rice, 1 cup of mince curry with mixed vegetables. 500mL of water over the night.

Thursday, February 24, 2011


I recently had to take some antibiotics. After my week or so dose I felt my stomach and general intestinal situation to be interrupted in terms of, well stuff we don't need to go into. But suffice it to say, my normally functioning body, was running haphazardly and uncomfortably.

Now being a know-it-all, I really just went into a thought process of "I'll just get back to eating normal and it'll fix itself", which, over time, it may have done. But I was in quite a large amount of discomfort. My hippie girlfriend suggested probiotics. Having done my sports science degree (minoring in nutrition), I had done some research into probiotics, but honestly? I was in such meathead mode at uni, that if it didn't get you big, I didn't care.

I started taking the probiotics, as it seems to follow that taking antibiotics for a streptococcus infection could reduce my gut bacteria too, some of which are streptococcus. I instantly felt better, more regular. Seems hippies still know their stuff eh?

It did inspire me to thought. I'm a reasonably healthy guy, with a reasonably healthy lifestyle, I eat a lot of yogurt, I eat a bit of fruit and vegetables, it was only when I had a chemically enhanced disturbance, did I feel out of whack. But, and here's the point (eventually), it got me to thinking about my clients, some of whom may have diets less strict, less focused on fruits, vegetables etc. I asked myself "could they benefit from a probiotic supplement?" Perhaps one cycle done bi-yearly? I'm going to do some research, and let's see what conclusions we can find, and let's see if they support my prior assumptions.

Firstly, lets define our terms, what exactly do we mean, when we say probiotics? Well, Charles Poliquin offers a definition on his blog from the World Health Organisation:
"Live microorganisms which when administered in adequate amounts confer a health benefit on the host." (Poliquin, retrieved 21/02/11)
Le's not get into textual analysis, as Poloquin does in this article (though I do recommend you read it, below), on whether this is a good definition, but rather work with what we have. Or better yet, lets look to Wahlqvist to see what he has to say:
"Probiotics are viable micro-organisms which are beneficial to health by improving the intestinal micriobial balance." (Wahlqvist 2002)
While this definition still contains come generic language, I, and Poloquin don't like, we do get a little more detail in it, let's turn to Bob Calvin, who has a great in-depth review of probiotics here:
"Our digestive tract is host to a plethora of living microorganisms some "friendly" and some "harmful." "Friendly" microorganisms aid in digestion, immune function, absorption of minerals, treat inflammation, and prevent the build-up of "harmful" microorganisms, while "harmful" microorganisms can lead to disease, infection and a suppressed immune function.
The widespread use of antibiotics is effective in killing "harmful" as well as "friendly" microorganisms (emphasis added). This poses a problem and can lead to decreases in immune function and translocation of harmful bacteria from the digestive tract into other organs such as the liver and lymph nodes." (Calvin 2006)
 Let's also refer back to Wahlqvist for confirmation of the importance of probiotics in gut function:
"The gastrointestinal tract normally contains large numbers of bacteria (natural microflora) including 107-8 organisms in the oral cavity (predominantly Streptococcus, Veillonella, Neisseria), 102-3 organisms in the stomach and small intestine (Lactobacillus, Streptococcus), and 1010-11 organisms in the large intestine and colon (Bifodobacterium, Bacteroides, Eubacterium, Peptostreptococcus)."  (Wahlqvist 2002)
This certainly seems to confirm my assumption regarding the possible death of streptococcus in my gut and intestinal tract from the antibiotics and my resulting discomfort. But why would I have felt sick? Wahlqvist has the answer:
"The most commonly used probiotics are lactobacilli and bifidobacteria. The reported beneficial effects of probiotics include alleviation of the symptoms of lactose intolerance, immune system enhancement, shorter duration of diarrhoea caused by rotavirus, decreased faecal mutagenicity, decrease in the levels of pathogenic bacteria, decreased faecal bacterial enzyme activity and prevention of the recurrence of superficial bladder cancer." (Wahlqvist 2002)
As far as a recommendation to clients, I only see benefits listed above, particularly if you have taken an antibiotic. Due to the strenuous nature of training, the boosted immune function could be worthwhile too. As a study by Berggren et al 2010 states:
"The common cold is a viral infection primarily caused by rhinoviruses.  Previous studies have shown that probiotics, alone or in combination with prebiotics, have reduced the incidence of upper respiratory tract infections. Swedish researchers enrolled 272 men and women in a 12-week long study, during which subjects were supplemented daily with supplemented either with 109 cfu (colony forming units) of probiotics or placebo.  The team found that the probiotics reduced the incidence of one or more episodes of the common cold (emphasis added). Among those who received the probiotics, both the total symptom score and number of symptom days among were markedly reduced. The researchers conclude that:  “Intake of the probiotic strains Lactobacillus plantarum and Lactobacillus paracasei reduces the risk of acquiring common cold infections.” (Berggren et al 2010)
Bob Calvin goes on to list some other benefits and suggested times to take said you probiotics:
"The use of a probiotic supplement can be an effective way to promote the growth of "friendly" microorganisms within the digestive tract. A quality probiotic supplement should include a wide array of friendly stands of bacteria. Some examples include: L. plantarum, L. acidolphilus, B. longum, L. sporogenes, L. casei and L. salivarius.
Start by taking one or two probiotic capsules before bed. Another option: Foods such as yogurt (with live active cultures) and fermented foods such as fermented vegetables (pickles, cabbage), miso and soy sauce are also good natural sources of "friendly" bacteria." (Calvin 2006)
Sure, from this limited review, we only get the most basic of conclusions, but it seems at least from this superficial analysis that probiotics have a place, after antibiotic use, for immune response etc. Overall the benefits of probiotics are definitely there, I guess it comes down to the cost/benefit ratio. My girl picked up the probiotics I'm taking for $34 with about 50 tabs in it (at about 3 a day), so it is expensive, although I received this email from her:
"I think you can get less expensive ones, probably the stuff you have to leave in the fridge is cheaper. Brands I've used that don't require being in the fridge are microgenics, natures way and natures own. You can get a month's worth of microgenics for around $20-25 and the ones you got are technically one a day too - although the guy recommended 3 times for when your immune system really needs it."
I certainly think my clients, particularly the ones who are not getting several serves of veggies and fruit a day, could benefit from this. Check my sources, review the literature for yourself, disagree? Tell me why, who knows, you may convince this know-it-all.


Bergrren  A. Ahren I. L., Larsson N., Onning G., (2010). Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infections.European Journal of Nutrition. Retrieved 21/02/2011. 

Calvin B., (2006)., Digestive Health. Retrieved 21/02/2011.
Poloquin C.,What Makes a Probiotic a Probiotic? Put Your Product to the Test With This 4-Question Quiz. Retrieved 21/02/11.

Wahlqvist M.L., (2002). Food and Nutrition (2nd ed.).  Crows Nest, NSW. Allen & Unwin. Pp- 121-122.

Further reading
This is a collected group of articles on probiotics if you would like further reading.

Sunday, February 20, 2011

Training Diary-Phase 1- Wk1.

So it's been a while huh?? I'm really sorry about that, I've got some articles in the pipeline, they should be through this week! In the meantime however, I thought I might start putting through what I'm doing in the gym, so you can see I'm in the trenches with you guys, suffering and lifting hard. You can see my failures and my success, warts and all!

I've just started back training after four weeks off. Two weeks spent in Bali, drinking lots of booze, which isn't great. I ate moderately well, lots of room service of steaks, eggs, chicken, some veggies, lots of water etc. I did quite a bit of walking, which isn't super great, but the long slow distance stuff is different to what I normally do, so that may have provided some small benefit. Then I got back midweek, so I had my third week off, then wouldn't you know it, I got the sniffles. So with my immune system down, I decided to have a week off to recover. So after four weeks, I'm back in the saddle, with a body slightly softer, weaker, and tighter!

So, my goal, is to write each week a general plan of what I did, diet wise, and training wise, with any accompanying thoughts, criticisms of myself etc. Let's get into it shall we?

I haven't done any bodyfat percentage testing, or girth or weight measurements, but I can tell you I'm "comfortably" sitting at about 17% and about 95kgs. I will do an assessment during the week and provide those results. It's important to note, however, that I'm not currently on a dieting program, my goal for the next 6-8 months is to put on as much muscle as possible, then lean down. This requires a slight surplus of calories, but I will focus on my routines being as metabolically active as possible, if only to keep some fitness going.  My goal is to not get too fat! I do, after all, want to look good.


Rob Build Up

Phase 1


Day 1

Upper Body S R Wk1
BB Bench/ BB BO Row 3 12  60kg/60kg, 80kg/80kg, 80kg/80kg
DB Inc Bench/ Suppt T-bar 3 12  25kg/50kg, 27.5kg/50kg, 30kg/60kg
BB Military Press/ Pullup 3 12  40kg/BWx10, 45kg/BWx8, 45kg/BWx8
Skullcrusher/ BB Curl 3 12  37.5kg/37.5kg- Ended session due to imminent vomit
Dip/ DB Alt Curl 3 12
Day 2
Lower Body/Abs S R Wk1
Hex Bar Deadlift 3 12  80kg, 100kg, 120kg
DB Split Squat/SLDL 3 12  20kg/40kg, 20kg/45kg, 20kg/45kg
DB Step Up/ Lateral Lunge 3 12  15kg/10kg, 15kg/10kg- ended again due to imminent vomit
Rollout/ Dynamic Plank 3 12

Day 3 S R Wk1
Upper Body 3 12
BB Decline/ DB BO Row 3 12  60kg/25kg, 80kg/27.5kg, 80kg/30kg
DB Bench/ CG Seated Row 3 12  25kg/70kg, 30kg/90kg, 30kg/90kg
DB Military Press/ Chinup 3 12  Ran out of time.
CG Bench/ Preacher Curl 3 12
Rope Pulldown/ DB Curl 3 12
Day 4 S R Wk1
Lower Body  3  12 Hamstrings were too sore from Tuesday session, skipped workout
BB Back Squat  3  12
DB Walking Lnge/ Good Mrng  3  12
Hack Squat/ Lying Leg Curl  3  12
Bodysaw/ Hanging Leg Raise  3  12


The first week was really intense, my hamstrings were destroyed after that Tuesday session, hence the fail on the second session. I've increased the intensity of the leg sessions as I felt I wasn't getting enough development on my last program. My next week should be back to full intensity, which isn't so bad as I inadvertently get undulatiung periodization.

As far as diet was concerned? Well that's where the wheels have been falling off the applecart. I'll give you a fair representation:

Breakfast: 1/2 cup of oats with 1 scoop protein powder, hilo milk, 1/2 teaspoon of sugar. 700mL of water.

Meal after morning shift: Nachos- 1 bag of CC's, half a bag of low fat cheese, 1 tin of salsa. 500mL of water. 1/2 cup of hilo milk.

Meal before training and afternoon shift: Smoothy- 1 cup of berries, 1 cup of mixed veggies, 1 banana, 1 pear, 1/2 cup of walnuts, a touch of cinnamon, 750mL of water, 1 cup of yoghurt, 150g cottage cheese, 3 brocolli stems, handful of cherry tomatoes.

Post workout shake: x2  up n go "energize"'s, 30g of protein powder. 500mL water durng training.

Dinner: 1 cup of brown rice, 1 cup of mince curry with mixed vegetbles. 500mL of water over the night.

I might substitute the nachos at morning meal for a smoothy, in which case I'd have spaghetti and brown pasta before my training session. That would be my ideal diet, which I did on Wednesday, Thursday. On my non weight training days, I try to rely on smoothies and the curry meals, I significantly drop my calories. The diet wil get tightened up over the next few weeks. To be clear, I don't condone some of my diet for my clients, this is what I've done, and my laziness. You know what you should be doing, and you'll see me tighten it up by next week.