Get up an hour earlier? Sort.it out si your diets shoking mate. Hate to say it but im dissapionted!
Make a batch of ten flap jaks and set them in fridge eat 6 a day if u have too at least toull be hirting the basics..
500g oats
550 g whey isolate
120g honey
450g banana
100g peanut butter

GET 2 BIG BOWLS! Lol

Mix oats and whey

Mash bananas, put honey pb in bowl with them. Microwave 2 mins.

Mix with whey and oats and add 300ml or so hot water till its stodgey goop. Line tin with 12g butter set in fridge over night. Split ten ways. Carry with u wherever mine come to 63p a bar. Xxx

Macros - 50/50/10

whats the xxx about, is it kisses, if so how come only Si gets them?

Was thinking about your diet SI and i recon to make it simple and easy to achieve...aim for 3 solid pieces of meat/poultry etc per day and 3 shakes. keep the carbs cleanish and find the spare 10 min when you can to poach up 4 breasts inbetween entertaining and dealign with the kids or the daily household stuff

Even ask your missus to poach you them up whilst she cooks the family meal

and...if you are having a spag bol or whatever for tea with the fam...thats one portion of your daily emt but be mindful of the carbs in the meal and offset the ones earlier in the day to suit.

few simple ideas that might help you to get round the problems of being in charge of a business and looking after your family cos lets be honest...this shIt is priority number 3 after all.

Thanks for all the input fellas very much appreciated.

I'm gonna buy loads more chicken breasts to cook up and eat throughout the day.

@ Max - If I got up any earlier, I'd never get to bed!

@ Rab - if I have spag bol, I have very little spag as I don't like it, more mince than anything

Good plan mate. poach up 4 of them and thats you got 2 per day for the next 2 says...that long with your evenin gfamily emakl and 3 shakes will have you there protein wise. just then keep the carbs decent and do the cadio. you canny go far wrong them.

i have a wholesaler place that i get 10kg boxes and fill my freezer. dont know if you can source such a place as its handy and saves me 50% on my chicken bill compared to the 3 packs for a tenner tesco deals

Rab wrote:Good plan mate. poach up 4 of them and thats you got 2 per day for the next 2 says...that long with your evenin gfamily emakl and 3 shakes will have you there protein wise. just then keep the carbs decent and do the cadio. you canny go far wrong them.

i have a wholesaler place that i get 10kg boxes and fill my freezer. dont know if you can source such a place as its handy and saves me 50% on my chicken bill compared to the 3 packs for a tenner tesco deals

I'm trying to find one mate, as money wise, the bills will soon add up.

Rab wrote:Good plan mate. poach up 4 of them and thats you got 2 per day for the next 2 says...that long with your evenin gfamily emakl and 3 shakes will have you there protein wise. just then keep the carbs decent and do the cadio. you canny go far wrong them.

i have a wholesaler place that i get 10kg boxes and fill my freezer. dont know if you can source such a place as its handy and saves me 50% on my chicken bill compared to the 3 packs for a tenner tesco deals

How much you per per 10kg bro?

I'm getting 5kg for 20 odd quid atm..

Si trust me make them flapjaks!! They are addictively awesome!!

Craig wrote:whats the xxx about, is it kisses, if so how come only Si gets them?

Kisses and you can have some 2 xxx I'm nice aye

Max. I pay 36-39 for 10kg depending on what the business has to buy in at that week

Thats pretty simlar kool. I was thinking about free range but its an extra tenner dont know though. This butchers is really good mind get sone great meats, impala, bison, emu, crocodile, ostrich loadsa mdness dno what to try lol!

Rab wrote:Max. I pay 36-39 for 10kg depending on what the business has to buy in at that week

Max wrote:Si trust me make them flapjaks!! They are addictively awesome!!

I'm going to - promise

Si, what is this rubbish? I've been beating myself up lately about the rubbishness of my diet and come to read this tosh. You're eating less than me, training harder than me and at this rate you're gonna fade away to nothing.

Come on Pirate King, pull your boots up.

GymBunny wrote:Si, what is this rubbish? I've been beating myself up lately about the rubbishness of my diet and come to read this tosh. You're eating less than me, training harder than me and at this rate you're gonna fade away to nothing.

Come on Pirate King, pull your boots up.

I used to eat tonnes when I played rugby, and nowadays I have to force myself to eat.

I will do better

simon m wrote:

GymBunny wrote:Si, what is this rubbish? I've been beating myself up lately about the rubbishness of my diet and come to read this tosh. You're eating less than me, training harder than me and at this rate you're gonna fade away to nothing.

Come on Pirate King, pull your boots up.

I used to eat tonnes when I played rugby, and nowadays I have to force myself to eat.

I will do better

Good show old boy! You do realise half my bitter comments stem from a lack of decent bacon and crumpets.

GymBunny wrote:Good show old boy! You do realise half my bitter comments stem from a lack of decent bacon and crumpets.

I understand.

It should be interesting to see how well I gain muslce and drop fat when the diet is sorted as I'm pretty big and strong with a shit diet

Max wrote:Thats pretty simlar kool. I was thinking about free range but its an extra tenner dont know though. This butchers is really good mind get sone great meats, impala, bison, emu, crocodile, ostrich loadsa mdness dno what to try lol!

Rab wrote:Max. I pay 36-39 for 10kg depending on what the business has to buy in at that week

You'll be disappointed as they're so lean they taste like horse meat.

simon m wrote:

Rab wrote:Good plan mate. poach up 4 of them and thats you got 2 per day for the next 2 says...that long with your evenin gfamily emakl and 3 shakes will have you there protein wise. just then keep the carbs decent and do the cadio. you canny go far wrong them.

i have a wholesaler place that i get 10kg boxes and fill my freezer. dont know if you can source such a place as its handy and saves me 50% on my chicken bill compared to the 3 packs for a tenner tesco deals

I'm trying to find one mate, as money wise, the bills will soon add up.

Si, my old butcher in Byfleet is pretty reasonable for chicken and vacuum packs if required. Not as cheap as a wholesaler but at £7.50 per kg and it's free range so not a bad starting point.

Quick revisit on this on this topic.

Diet wise, I'm doing much better with porridge and whey for breakie, nuts as snacks throughout the day, chicken or tuna salad every lunch time, meat or fish with veggies most nights and a protein bar at around 3pm.

I'm leaning out and strength is good, so pleased with that,