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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