SCHEDULED DAY OFFTIMEDETAILSMeal one70g Oatso-Easy (unflavoured)

SCHEDULED DAY OFFTIMEDETAILSMeal one70g Oatso-Easy (unflavoured)

SCHEDULED DAY OFF

TIME

DETAILS

Meal one

70g Oatso-Easy (unflavoured) + 40g Whey Supreme + salt

2 capsules Opti-Vit

2 tablets Opti-C

2 capsules CLA

1000mg HMB

5g Glutamine

2 capsules MSM

2 capsules Glucosamine Sulphate

200ug Chromium Picolinate

2 capsules Methoxy-Sterone

Meal two

About 1 cup (cooked) pasta + 1tsp pesto sauce

About 50g (raw weight) Tinned salmon in brine

40g Whey Supreme

Meal three

About 1 cup (cooked) pasta + 1tsp pesto sauce

About 50g (raw weight) Tinned salmon in brine

40g Whey Supreme

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

1000mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

Meal four

40g Proplex + 40g Whey protein with water and salt

Meal five

150ml fat free yoghurt + ± 100g salmon sushi

Meal six

± 250g sushi (salmon + rice + vegetables)

30g Whey Supreme + 5g Glutamine

1 capsule Opt-Vit

1 tablet Opti-C

1 capsule CLA

1000mg HMB

2 capsules MSM

2 capsules Glucosamine Sulphate

2 capsules Methoxy-Sterone

9.30 pm

6 capsules ZMA + 3 capsules Tribulus 400

EXTRAS

2 cups coffee (1 sugar + skim milk)

2 slices melba toast + 1 slice naan bread

about 5 litres water

DAILY NOTES

Last Wednesday I discussed the importance of ensuring adequate protein intake. Many people often ask me which is the best protein. I think that it’s safe to say that in the context of a high protein diet, the type of protein supplement that you use is not nearly as important as just ensuring that you are eating enough total protein on a daily basis. In other words what matters most is not whether you use an egg, a whey or a soya protein drink, but rather what your total protein intake is (i.e. whole food protein + supplemental protein). Some people have asked me if there is any reason why I use Whey Supreme as my main supplemental form of protein. I have to be honest, the main reasons are that Whey Supreme for me is the most pleasant tasting when mixed with water and also because it is extremely convenient to use as it has been instantized. Instantized means it mixes instantly in liquid without the need for a blender or shaker. I honestly don’t believe that if I used Egg Supreme (egg white protein) for example, that I would get poorer results than I do from Whey. Having said that, there are some slight physical and nutritional differences between various protein sources. I will expand on this on another day. Whether or not these slight differences make any difference to your progress is extremely debatable and depends very much on whom you speak to. You see almost everyone that is in a position to offer advice has a vested interest somewhere along the line. This stems mainly from the extremely competitive US sports supplement market where literally hundreds of supplement manufacturers are competing for market share. You see if every consumer knew that whether he brought a pure protein powder from supplier A or a different pure protein powder from Supplier B and provided they both supplied equal quantities of protein, that it would make no difference to his/her progress, then surely every consumer would just purchase the most cost effective protein powder available (provided of course they were happy with the flavour). Supplement manufactures know this and therefore invest huge amounts of money in adverts and magazine articles in order to brainwash consumers into believing that their product is superior to anything else on the market. As someone who is fortunate enough to have a scientific background, I am astounded everytime I open a new bodybuilding or fitness publication. The amount of lies, scams and consumer deception in general is sickening. This is another topic I would like to expand on in the future. Don’t let me put you off however. There are numerous reputable, respectable supplement companies who don’t make ridiculous, unsubstantiated claims and who offer excellent products backed by solid scientific support. I will in future try to educate you on how to become an informed consumer and how to choose products wisely.

For now however just be aware of the amount of deception prevalent in most magazines and be sceptical of exorbitant claims i.e. Gain 15 pounds in two weeks!!! Lose 5% bodyfat in five days!!! 650% better than Creatine!!! 90% better than Whey Protein!!! …. etc etc.

And remember when it comes to protein supplements, provided you are eating a balanced whole food diet, then the type of protein supplement you choose is not nearly as important as your overall daily protein intake. The most important factors then should be taste, cost and convenience of use.

So until tomorrow, Thursday – Back day, think big, train hard!