Underground Blog

(Note this doesnt effect people looking to gain, as they have the carb allowance). It has come up about portion size during the anbabolic window. It is hard to say what the body needs after various sessions. There are many variables icluding, size of muscles worked (legs bigger than biceps), size of individual, and how hard trained. I say you need carbs always in the morning, and either at lunch or before/after training. In my calorie guidelines there is allowance for ...

This is a pic for those of you looking for the 0% Fat Yoghurt we.re always on about. Not sure where its available but we find it in Tesco

Meats/Poultry/Fish

– Primarily cooked or uncooked Chicken/turkey. If packaged %100 breast           -Protein
– Fillet of Salmon/Mackerel or other Oily fish                                          -Protein + Healthy Fats
– Lean cuts of Beef or Pork Steak. No mince (unless steak mince)                    -Protein

Fruit + Veg   (all primarily for Fibre)

– Spinach
– Any green vegetables, lettuce, brocolli* (mangetouts a good snack)
– Onions, tomatoes, red/yellow peppers
– Apples, Mandarins, Bananas (after training)

Dairy etc.    (Contains Protein, but limit due to carb levels, dairy can also cause bloating!)

– Low Fat ...

The question has arose about counting fruit towards your carbohydrate intake. Fruit does contain sugar (carbs), but is also full of vitamins, minerals and are high in fibre. So yes, the carb levels of fruit are to be counted towards your daily intake. Only when small quantities are taken in (quarter glass juice, slice of apple), is it unnecessary to count them.

What to look at is what fruit you are taking in. Fruit juice for instance is the fuir minus ...

When looking to make gain in lean muscle mass you must take advantage of the Anabolic Window. This is the period of time after hard training when you have depleted your muscles of glycogen (the energy used in anaerobic exercise).  If you dont supply yourself with the energy and protein needed to start immediate repair to the damage you’ve done to yourself, your body will go catabolic (muscle watage) and attack your muscle tissue to find these nutrients. To maximise ...

This is a general diet that has to be tweeked based on your recommended nutrient intake, and around your training. Aim to take in your carbs morning/before/after training.

Breakfast – Porridge Oats with Banana, blueberries, flaxseed + Goji Berries (linwooods) and 2 scoops of protein/chicken breast, with black coffee

Snack – Oat biscuits with low-fat cottage cheese/ protein bar

Lunch – Salmon Steak, small sweet potatoe and leek/asparagus

Snack – Small amount ...

Breakfast – 4-6 egg white omelette (protein) with oats (carbs) and a slice of low-fat              cheese , with Flaxseed powder (fats), pint of water.

Snack – Cottage Cheese, Raw Nuts (almonds,walnuts), water

Lunch – Chicken breast, brocolli and green beans (protein, fibre and vitamins)

Snack – Mixed fruit, 4 slices ham

Dinner – Tuna Steak, Kidney Beans, pine nuts, salad and bit of sweet chili sauce plenty of water

Before Bed – Optional Casein shake for lean muscle.

When looking to get lean, you have to eat methodically by timing your nutrient intake. Eating the wrong thing at the wrong time can stop you losing those last few pounds. In my experience with myself and others around me it takes a little planning to get below 12% body fat.

To easily explain this I will oversimplify the different nutrients:

Protein = Recovery             Carbs = Fast Fuel            Fat = Slow Fuel               Fibre = Filler