Nov 25 2016
Over the next few weeks we’re going to be looking at what we as coaches eat every day. This should give you some insight into what we are eating, how much we eat, how our diet is related to our goals and also what our favourite treats are!
This week we’re going to look at James’ diet.
At the moment, my main goal is to get stronger, I’m also hoping to put on some muscle too but my focus at the moment isn’t really on how I look. Its winter, only my poor girlfriend has to see my pasty topless torso for the next few months so I’m not too precious about gaining a little bit of fat along with some strength and muscle. Because of this I need to be in a calorie surplus, for me this is around 3200 calories. This means I’ve got a little bit more freedom with what I am eating, I’m sticking to fairly clean meals but allowing myself a treat or two as my snacks. I didn’t have any cookies on this day but they’ve definitely featured a lot in my diet recently!
So here’s what I eat and why…
Breakfast – 90g of oats, 2x scoop of whey protein, a banana and almond milk.
This is my go to breakfast. It doesn’t look the most appetising but it’s easy, I prepare it the night before and grab it in the morning. I love oats and find this breakfast fills me up and gives me energy.
Snack 1 – Grenade Carb Killa Protein Bar.
I love the taste of these bars, they’re high in protein and a really easy snack to grab and eat. They also help satisfy my sweet tooth.
Lunch – 150g of Chicken Breast, kidney beans, 200g Mexican style rice, broccoli and spinach.
Chicken breast is my favourite protein source, it’s easy to cook and versatile. I love Mexican food and this is a really easy thing to cook in big batches. I marinated the chicken in some Mexican chipotle sauce and chucked it in the oven. I added some kidney beans to add some more fibre and protein to the meal and also because they go nicely with the rice. I boiled some broccoli and chucked that along with some spinach into the rice to add some veg to the meal.
Snack 2 – Ciabatta Roll,1 pack of Tikka Chicken Chunks and a banana
I grabbed this from Tesco on my way to the gym because I was absolutely starving and it’s a quick and easy snack. I chucked the chicken into the roll to fill me up. Then munched the banana for a bit of energy before my workout
Dinner – 200g Skinless Chicken thighs, two small sweet potatoes, cherry tomatoes and spinach.
Chicken again but this time I went for some thighs. They’re higher than fat than breasts so I don’t have them too often but they taste so good! I put some peri-peri sauce on them and chucked them in the oven. had rice pretty much every meal this week so I thought I’d go for a couple of sweet potatoes as a change. I like the taste of spinach and throwing it in with meals like this is an easy way to add veg without even noticing.
Late Night Snack – 2 slice of brown bread with peanut butter and jam.
I was a bit peckish after dinner so I decided to go for my favourite treat. I’ve found that I really have to limit myself with jam and peanut butter because I could go through a whole loaf of bread with it if I let myself!
DailyTotal – 3291Kcal – 367g Carbs (45%) – 89g Fat (20%) – 281g Protein (35%)
Mexican Chicken, Rice and Beans Recipe. (Approx cooking time 30mins)
Marinate chicken breast in Chipotle sauce (about a tablespoons worth of sauce should be ebough), put in the oven for about 25-30 mins.
Boil rice, once cooked drain and put back into the pot,
Add kidney beans, fajita seasoning and if you want a little bit of the chipotle sauce,
Stir over very low heat for a few minutes, until the beans are warm,
Boil broccoli and add to rice and beans,
Add raw spinach to the rice and beans,
Take the chicken out the oven slice and add to the rice.
675Kcal – 75g Carbs – 9g Fat – 73g Protein