GCB - how high is your protein intake? Are you getting enough good fats in your diet?
Yeah at one stage I was eating a ton of protein - supplementing with protein powder.
At the time I also found I could train more often without overtraining as much, I was not
working either so I could sleep as much as I liked.
Nowadays I look to get at least 30 grams per meal. I only have three meals a day - on
non workout days. On workout days I tend to have an extra protein shake at night after my
For breakfast I have two pancakes made with LSA phyto soy (linseed, sunflower, almond
and soy meal), psyllium husk, protein powder, wheat/oat bran, yoghurt with walnuts and
raspberries and/or blueberries.
protein: 30-40 grams.
For lunch I have two sandwiches. One with smoked salmon and the other with some type
of smoked meat (parma ham or such). Also have some fruit (apple, nectarine, peach).
protein: 20-30 grams
Dinner: either fish or white meat (turkey, chicken), also beef/pork fillets are very lean.
Often have fish (good fats) 3 or more times a week. Also try do get in a legume such as:
lentils (red/green), chick peas, red kidney beens, soy beans
protein: 40-60 grams
unfortuneately I have been eating chocolates which are provided for us at work in those
charity boxes - I will try to cut these out by buying my own high protein snack bars.
Some good snack alternatives: almonds, cashews, peanuts, dried figs, dried apricots.
Total protein: 100 odd grams + 30 gram protein drink on workout day
I try and eat a lot of fish so I get plenty of good fats.
A good recipe for a salad (which I often make):
grated carrots (low GI)
linseeds/flaxseeds (good fats)
pepitas (good fats)
sunflower seeds (good fats)
paprika + ground coriander
salt + pepper
red wine vinegar
flaxseed 1000mg (good fats)
glucosamine 1500 + chondroitin 100 (for the joints)
Now that I review it I could sneak in an extra bit of protein by just purchasing a box
of high-protein bars and eating these as snacks instead of chocolates during the day.
I don't keep that close an eye on my diet and it shows. Really at this stage my diet is
nowhere near strict enough and I tend to drink on fridays and weekends as well.
My dinners on the weekend also tend to be bigger.