Day 18 of transformation

So we are past the half way mark into my first month of my bulking transformation. Starting to notice some slight gains in my legs and a major increase in strength. Some point over the weekend I will put my training programme down and will also include some nutrition meals so stay tuned for that.

Push day tomorrow the best day, will be hitting that chest hard as I'm really looking to develop it much further.

Also again just a quick shoutout for my man Oakley who is competing in a physique of the week competition for bodypower and can use all the support. Follow this link and click like on Oakleys picture he is number 10 out of all these pictures. Remember he is only 17 and has a great physique for his age which can only get better. Make every vote count to ensure he wins. Link is below
http://physiqueoftheweek.com/fitness-competition/

Time to cut some fat

Wanting to lose that stubborn fat? Well in this post I am going to show you  a brief nutrition plan that will cut the fat in no time at all and transform yourself completely.

So to begin with on your fat burning transformation, what you need to do is take a picture of yourself in minimum amount of clothing. The best way to see progress in a picture, why? Because the scales can put many people down.

So here is a brief nutrition plan that will help you burn fat. On another post I will put a fitness programme to help burn fat.

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
7AM BREAKFAST	.2 scrambled egg .2 slices lean bacon .1 slice wholemeal toast. .1 apple .Water	.1 bowl of all bran (with semi skimmed milk .1 banana .tea or coffee	.Hot breakfast burrito .Tea or coffee	.Lean bacon sandwich .1 apple .tea or coffee	.1 bowl of all bran with semi skimmed milk .1 banana .2 oat cakes with peanut butter	.Hot breakfast burrito .1 apple .Water .Tea or coffee	.1 bowl of all bran with semi skimmed milk .1 banana .2 oat cakes with peanut butter .tea or coffee
10AM MORNING SNACK	.1 banana .Water	.Celery sticks .Water	.Blueberries .250g low fat yoghurt .Water	.Handfull blueberries .2 dairylea triangles .Water	.30g almonds .1 apple .Water	.Handful of blueberries .250g low fat yoghurt .Water	.1 apple with peanut butter
1PM LUNCH	.Turkey, Roasted red pepper sandwich .Tea or water	.Chicken breast wrap with salad. .Green tea .1 apple	.Leftover chilli .Low fat coleslaw .Water	.Peanut butter, wholemeal sandwich .green tea	.Prawn pasta salad .Green tea	.Bacon,lettuce,tomato sandwich with low fat mayonnaise .Water	.Prawn pasta salad .Green tea
4PM ARFTERNOON SNACK	.Handfull of red grapes .30g almonds .Water	.Handful blueberries .Water	.30g almonds .Green tea	.Raw carrot slices .Hummus dip .Water	.Handful trail mix .Water	Raw baby carrots .Hummus .Water	.Celery sticks .Low fat cream cheese .Water
7PM DINNER	.Spicy sea bass .Asparagus .Red grapes .Green tea	.Easy chilli .Low fat coleslaw .Water	.Spicy sea bass .Carrots and broccoli .Water	.Grilled salmon .broccoli and green beans Green tea	.Greek style stuffed chicken .Garden salad	.Grilled salmon .Garden salad .Green tea	.Greek style stuffed chicken .Broccoli and carrots .Water
9PM NIGHT TIME SNACK	Green tea .1 banana	.Sorbet	.Red grapes	.Handful trail mix .Water	.Green tea .Sorbet	.Handful of grapes .Water	.Handful trail mix

Post Workout Meal

A post workout meal is probably one of the most important meals if you are looking to gain muscle. Your muscles have just taken a good beating from your workout and will take in any nutrients that enter the body so having a high protein post workout meal is the best way for this to happen.

What I like to have is four egg whites on two bits of wholemeal toast, with a protein shake. The protein I use is Optimum Nutrition's Gold Standard Whey. For all you people out there that don't like taking protein shakes because you don't want to put on weight, you should consider giving this or Optimum's Hydrowhey as they are filled with protein and have less than 200 calories per scoop.

But back onto the subject of this meal, I am going to give a quick few bullet points on preparation for this meal.

• Use four eggs and crack the shell and put just the egg white (not the yolk) into a jug.
• Add a tiny bit of milk (30ml) into the jug (semi skimmed milk) and stir mixture.
• Put into the microwave for about 3 minutes depending on how powerful your microwave is.
• Put bread into the toaster, then add low fat butter.
• Add semi skimmed milk into shaker bottle and 1 scoop of whey protein (shake mix).
• Dish up your egg onto your toast and add some pepper onto it.

And there you have it a nice easy post workout meal, around 600 calories and about 50 grams of protein, not bad for a 5 minute meal.

I have plenty of other post workout meals that I will post up on here, but this is a great easy meal for those who lack with time or have to go to work after the gym.

Comment and let me know what your favourite or what you currently have as your post workout meal.

Nutrition

A key thing to fitness and keeping healthy is having good nutrition. Getting the right amount of calories, protein, carbs and fats are key to living the healthy lifestyle. Vitamins and minerals are also another big factor as they help with keeping your body functioning properly.

But the thing is, is everybody following or know what good nutrition is? There are a lot of diets out there which has been researched to help lose weight or even just living the healthy lifestyle. But the big problems to a lot of these diets is the cost. Here in the UK eating healthy is not the cheap option and people go for the more unhealthy option and that's why obesity is a problem.

But is it really that expensive? In my opinion I find that yes the prices for eating healthy are on the expensive side but these prices you pay are not just for one meal. For example buying a pack of whole grain rice or a pack of chicken breast or even your fruit and vegetables; there not there for one meal, they come in packs with a fairly high price because they are there to last longer than one meal.

Keep posted as I will be publishing on quick and easy healthy meals and will be going through my day to day fitness that will suit those who want to pack on mass or even keep lean. And stay in touch as I will be posting videos on my YouTube channel.

Feel free to comment and ask me any questions.