Rob is a great natural alright. Here's some advice he has posted:
Aim:
To limit carbohydrate intake to prior after first waking, and after exercising.
To consume between 4-6 liters of water a day (plus an additional liter for every hour of exercise)
To consume protein-rich foods during each meal, accompanied by fiber and fresh produce.
Eat plenty of leafy, dark-green veg, to help aid digestion and regulate metabolism
Upon Waking:
Aim to drink 1-liter of water before your first meal or exercise.
Take 5g of L-Glutamine 15-minutes before morning cardio, plus 5g of BCCAs (Branched Chain Ammino Acids)**
Drink a strong black coffee* (sweetener OK), consisting of between 3-5 espressos, plus half a grapefruit. (*See attached caffeine article for further info)
**All supplements mentioned are available on
www.robrichesstore.comMorning Cardio:
Alternate days between HIIT* and moderate-intensity cardiovascular exercise.
Aim to consume an additional 1-liter of water per hour of exercise
*See attached ‘Cardio & Abs’ sheet for further info.
First Meal:
Upon returning from morning cardio, take:
5g of L-Glutamine
5g of BCAA’s
X1 Multivitamin
X2 Norateen Hollywood Body
Option One: Protein Pancake
Mix 6 Egg Whites with ½ cup of oats and ½ cup of soy milk (use flavored soy if preferred). Add 1 sachet of LA Whey. Cook using 2-3 sprays of organic olive oil spray.
Add cinnamon or other spices for extra flavor
Option Two: Fitness Combo
Scramble (or make omelet) 4 egg whites and 2 whole eggs (add veg such as spinach, mushrooms, peppers etc, optional). Grill one slice of whole-grain or rye bread. Add 2 Tbspns of organic cottage cheese. Add ½ avocado. Compliment with bowl of mixed berries (blueberries, raspberries, strawberries)
Second Meal:
Option One: Quick & Easy
If you find you’re on the go, or just do not feel hungry enough to eat another meal even after 3 hours of your first meal, then you should at least try to aim for a Protein shake. Try adding a Tbspn of MCT or coconut oil in with the shake. Compliment with a low-glycemic piece of fruit, such as a Pear or bowl of mixed berries. (You can add a handful of seeds or nuts such as raw almonds or cashews)
Option Two: Chicken & Greens
Note: If unable to prepare on-site, pre-prepare meal the previous night, and take with you.
Butterfly and grill a whole organic chicken breast (flavor with herbs and spices to suit pallet). Steam fresh (or buy frozen, for convenience and often more economic) mixed greens, such as asparagus, broccoli, Pac Choy, kale. Use olive oil or balsamic vinegar to add flavor.
Tip: Drink liquorices tea 10-20 minutes after eating to help aid metabolism and digestion.
Third Meal:
Option One: Mixed Salad With Choice of Protein
Either buy mixed green salad from a local store (ensure its fresh, and should ideally contain romaine lettuce as this contains the most anti-oxidants. Spinach is also a good option to add). Add a handful of mixed seeds (which apart from adding texture, adds protein, and are enriched with omega oils – the good fats). Add a choice of protein, such as grilled chicken breast, lean-turkey patty, fillet of tuna (any type), salmon, or even buffalo and steak are fine too. (Even those these proteins contain higher amounts of fats, they will be fine to consume bearing in mind your carbohydrates are limited throughout the day, and so will help with being a source of energy derived from the extra fat).
Option Two:� Carb-free Tex-Mex.
Ideally prepared the previous night, although you can create a similar meal by going into a local store and buying from the mixed-salad table, and adding meats from the meat counter.
Finely chop one green pepper, one red pepper, one carrot, two sticks of celery, 1/3 cucumber, ½ Avocado, and one large beef tomato (or use several cherry tomatoes). These can either be steamed or boiled, and eaten hot, or left to chill over night. Raw would be the preferred choice. Grill a whole organic chicken breast, flavored with cajun spice. Once cooked, or left to chilled, chop and add to mixed veg.
Tip: If still feeling hungry between meals, try drinking a strong black coffee, (Ensure adequate water is consumed also to compensate for the diuretic effect of coffee). Or diet soda. Snacking on nuts and low-glycemic fruits such as pears, berries and apricots are fine also.
Fourth Meal: (pre-workout)
Option One: Salmon and Steamed Vegetables
An ideal pre-workout meal, as the salmon is both a great source of protein, as well as being high in omega fats, which will help play a vital role towards providing you with energy during your workout, whilst also being thermogenic – helping to burn more fat.
Either grill or shallow fry a fillet using olive or coconut oil, flavoring with spices and herbs. Seasoning with pepper is fine, but try to abstain from adding salt. Steam or microwave several florets of broccoli, cauliflower, several stem-trimmed aspararagus branches, and a cup full of spinach or kale. (Buying pre-cut, frozen vegetables is fine, and often saves time, although just make sure that it contains no corn, as most often do, as corn is high-glycemic, and is bad for the metabolism).
Add several tspns of olive oil or balsamic vinegar over fish and vegetables.
Option Two:� Turkey Mixed Salad.
Also an ideal pre-workout salad, as it will be light enough on your stomach to not hamper your workout, but also provide adequate protein, fats and fiber, to provide you with the energy needed to see you through it.
Start by either using the same make up of salad consisting of leafy greens and nuts or seeds that you purchased earlier in the day from the store, or prepared fresh the previous day. Add ½ an avocado along with a Tbspn of MCT oil (Flax seed or UDO’s oil will be fine also). Add a grilled or baked, turkey patty or breast (approx 140g) flavored with spices and herbs. (You can also substitute the turkey for a tin of tuna, often making it more convenient when away from home, although just make sure that it is tinned in brine and not sunflower oil).
30-minutes after eating, take the following supplements
5g of L-Glutamine
5g of BCAA’s
Suggested dosage of any fat burners or strength enhancers, including L-Carnitine, Fatstripper and Norateen Hollywood Body.
Workout*: (Ideally 60-90 minutes after forth meal)
Be sure to replace all lost fluids during exercise by drinking at least a liter of water in addition to your daily intake of between 4-6 liters.
*See Progressive Cycles Training System
35-minutes after training take the following supplements
5g of L-Glutamine
5g of BCAA’s and/or 5g Aminno’s
X1 Multivitamin
Fifth Meal: (Post-workout)
�Option One:� Late-night Option. (Best if less than 2 hours before sleeping)
If you work out late in the day which means you won’t be consuming your final meal of the day until only a couple of hours before bed, then this would be the best suited option for you.
1 sachet of LA Whey, mixed with ½ soymilk and ½ water, add in a couple of ice cubes and blend in a mixer until think. Drink with one slice of toasted whole grain, or rye bread,� topped with apple slices, 1 tbsn of cottage cheese, and sprinkled with cinnamon. (The mix of simple and complex carbohydrates from the apple and whole grain/rye toast will go towards replenishing glycogen stores over night, stopping you from becoming catabolic after your workout, and the mix of whey protein and slowly digesting protein in the cottage cheese, will give your body the steady release of muscle-repairing amminos needed whilst you sleep).
Option Two: Sustained Release Meal.
Bake or grill approx. 300g of Orange Roughy (Cod will also be fine). Season with spices and herbs. Steam several stems of fresh Kale (or ½ bag of spinach), along with 100g (about 10-12 trimmed, small asparagus stems).Throw in several florets of cauliflower and broccoli. For your carbohydrate source, (which is required after your workout to replenish depleted glycogen stores) either microwave a yam/sweet potato (ensuring that you prick the skin several times with a fork, and wrap it in kitchen towel first), or by baking or boiling it. (Try to aim for a sweet potato or yam, no bigger than the size of your clenched fist).
30-minutes before sleep, take suggested dosage on packaging of ZMAX to protect from catabolism whilst you sleep, along with at least 1-liter of water (between the time from finishing your last meal until you sleep) to ensure you remain well hydrated throughout the night.
