Jan 13 2017
My goal is usually to build muscle but after a routine blood tests last year I was diagnosed with high cholesterol, so for the next 6 months my goal is purely health related: cut my fat intake and increase my fibre through vegetables. My diet generally stays the same…
My goal is usually to build muscle but after a routine blood tests last year I was diagnosed with high cholesterol, so for the next 6 months my goal is purely health related: cut my fat intake and increase my fibre through vegetables. My diet generally stays the same for 6 month blocks, breakfast, snacks and lunch with a rotation of 3-4 different dinners; so shouldn’t be an issue for me… he says!
1. Cold porridge, milk, raisins & banana
I swopped this from eggs. I really enjoy omelettes but with buttered toast and cheese, the calories kept creeping up (I keep this for my weekend treat). Porridge is a weird substance I’ve not yet learnt how to heat it up without becoming a paste! So I consume it cold, this also cuts down on time in the morning.
2. Fage yogurt with frozen berries
Due to my ethnicity too much dairy tends to not agree wit me (if you get protein farts from protein shakes, you’re intolerant), but Greek yogurt contains friendly bacteria that helps with its digestion. I add about a few drops of sugar free syrup as the berries can be a little sour.
3. Thai green chicken with rice & veg.
I’m not a huge chicken fan, but it’s a lean meat so keeps the fat intake down. People complain about chicken being bland or samey, but that’s just a lack of imagination. I generally buy my marinades and leave the chicken for a few days before cooking. I add two portions of veg along with rice for the fibre and carbs (I generally go training after lunch).
4. Smoked mackerel sandwich.
I’m a huge believer in the positive effects of omega 3, so I try and consume some oily fish everyday. In calorie terms it’s far higher than white fish so I don’t add addition butter to the bread. I eat this post workout, or sometimes at the gym. The only problem is it makes your breathe and hands smell bad – I keep chewing gum at hand!
5. Vegetable chilli.
For dinner this year I want to try flexiterianism (basically eating veggie 50% of the time). For my personal health and that of the environment I believe it’s going to make a positive change for me. Generally whatever I eat for dinner will be low in calories and filling due to the fibre content. I’m looking to cook anything with a bean or lentil base to keep my protein levels up.
I try and keep to the Salecca guidelines of X2 veg with each meal and X1 with a snack, for me a good goal is 8-10 portions of fruit or veg a day. I’ve also limited red meat intake to one per week, or if I’m out for a meal. I keep my caloires between 3,000 & 3,500 to stay at a bodyweight of around 85kg. I would expect my cholesterol to be down to normal within 12 weeks following this eating plan.