Will try and keep a log of things as I'm looking to add some mass back on and lose some excess from the past couple of months. Fir the moment it will be more food based as I've been on a break from most supplements for around a month now and will probably carry this through until the end of this month.

You'll notice a lack of Fish Oil and Greens at the moment but for now thats no big deal but will be added when I start supplementing proper again although I'll swap Fish Oil for Krill Oil. I'll also be adding Alka Clear back in instead of Sodium Bicarb and look to add Hemp Protein back in Pre Bed instead of Cottage Cheese. Na-RALA will be one of the other additions I may make later on and Creapure will be cycled in. Other than that I'd like to add Zinc back in and look to quality Vitamin B Complex and D3 products eventually.

Other thing of note it that I tend not to measure out or calorie count my Green Veg but tend to go for generous amounts. As things progress I may increase Protein a little and possibly swap out Eggs for a Chicken Breast at breakfast with some Olive Oil at times. For the times I do have Eggs I'll be cooking with Coconut Oil.

Will also go back to 20g Carbs Pre and During Workout at the end of the month.

Upon Waking

5cc Scoop Sodium Bicarb & 1/2 Lemon in Water

15 Mins Later

90cc Scoop WPC, 5g-10g L-Glutamine & 1cc Scoop Him Salts in Water

25 Mins Later

3 Eggs Scrambled on 2 Slices Wholegrain Toast with 2 handfulls of Spinach

or

3 Eggs Scrambled with 2 handfulls of Spinach, 20g Oats with 1/2 Lactose Free Milk & 1/2 Water

Multi Vitamin & Liv52 DS

Through Day

2-3 Chicken Breasts cooked on BBQ in Marinade of Dry

100g-125g Brown Basmati Rice with Broccolli, Peas, Spinach & 5ml-10ml Avocado Oil

10ml of Olive Oil based Dressing if Chicken is Dry

Evening Meal

1 Chicken Breast cooked on BBQ in Marinade or Dry

300g Rib Eye or Sirloin Steak once or twice a week instead of Chicken

Broccolli & Peas

Roasted Potato's, Sweet Potato's and Parsnips if training in Evening otherwise generally just Green Veg if training through the day

A couple of squares of 70+% Dark Chocolate if I'm craving

Pre Bed

90cc Scoop WPC, 1g Magnesium Citrate, 1cc Scoop Him Salts & 5ml-10ml Hemp Oil

100g-200g Cottage Cheese

Pre Workout

10g-15g PeptoPro, 10g Dextrose (Sugar Letters!) & 3g-4g Beta Alanine

Post Workout

10g-15g PeptoPro, 3g-4g Beta Alanine & 1cc Scoop Electrolytes

45 mins After Workout

5cc Scoop Sodium Bicarb & 1/2 Lemon in Water

1 Hour After Workout

Either Evening Meal or a portion of Through Day Food

Additions

A pinch of Him Salts per 500ml of Filtered Water

I may snack on good Nuts now and again

Alex, why not just buy a chicken, cook it and eat the whole bloody bird?

Heh, it's cheaper buying Free Range Breasts from my butcher than a whole one.

You seem to have changed things around quite a bit from a couple of years ago.

Overall it seems a lot "leaner". Were you adding too much bulk when you were eating rib-eye steak almost daily?

Diet looks good, although personally I think I'd get well sick of that amount of chicken after a few days. Don't like fish, or too expensive?

Can't deal with the taste of fish even though I want to like it. I BBQ everything now so taste wise things are pretty good and far from boring.

Wasn't adding too much bulk from Ribeye but looking from a health perspective eating red meat daily probably isn't the best and I've noticed less of an issue with sinus/histamine reaction since the reduction which I'm a little sensitive too being a hayfever sufferer.

What marinade are you using for you chicken breast Alex? After several months of using the same marinade I've become slightly bored with it lol

Nice. Few things i'd like to adopt from this are bicarb & greens. I used to have cottage cheese and i used to suffer from allergies, especially in the morning. It's much reduced now since dropping it!

roadz wrote:What marinade are you using for you chicken breast Alex? After several months of using the same marinade I've become slightly bored with it lol

Nando's do a hot piri piri rub which may be more suited to your palette? Only seen this in Tesco and is completely different to the bottled marinades. I was rotating this with the bottled ones but I'm lucky in that the butcher where I've moved to does around 10 varieties of pre marinaded chicken at virtually no extra cost so I can go through these and never get bored.

Karlos wrote:Nice. Few things i'd like to adopt from this are bicarb & greens. I used to have cottage cheese and i used to suffer from allergies, especially in the morning. It's much reduced now since dropping it!

Funnily enough Bicarb and Greens are the one thing I've dropped over the past 3-4 months. I found with Bicarb I'd experience muscle cramps after maybe a month of use and I didn't bother purchasing a proper salt combo such as Alka Clear which contains the Potassium salt. Thats an issue to be aware of. Greens I dropped simply as my green veg intake is pretty high on a daily basis so I felt no need to supplement on top.

Taking them both away hasn't impacted me in any way that is noticable and since running a cleaner diet like above I've managed the whole hayfever season without taking any medication to combat the symptoms which is a first.

A few changes from the diet are:

No cottage cheese like yourself; I just stick to a scoop of whey blend and don't even bother adding in any oil now. Maybe I'll down a couple of Fish Oil caps.

No pre workout supplementing as I make sure I've eaten a solid meal around 90 mins pre workout. During working I just consume amino acids, electrolytes and sometimes some carbs. This may well change though if I train early evenings but not mornings.

As mentioned above Greens and Bicarb are dropped but I still keep in Him Salts on the hotter days.

That's why i haven't tried greens yet tbh. I probably eat about 10 portions of veg daily, half of which are green, so i may not even bother. I use him salt on pretty much all my food, just replaced normal salt with it.