My Nutrition Programme
Sunday, April 4th, 2010Hello everyone
This year I am hoping to compete again, and My coach-to-be is hinting at Me doing at least two. My original plan was to compete in the English Physique Federation (EPF) in the early winter season. I haven’t discussed with My coach or decided yet which is the other contest I will be doing. I will be going for the over 40s category.
Nevertheless, in the meantime, I am bulking up and hoping to get back to 115kgs or more of lean muscular bodyweight before dieting down. I would like to be seriously ripped (especially for competing) no matter how heavy I am, and, of course, healthy.
What do I eat to get big? A typical day’s eating (at work) consists of:
- Breakfast - porridge oats with full fat milk. Sometimes cooked in water. Or 2 slices of German rye bread with pilchards/tuna/roast beef
- Mid-morning – tuna with mayo and pasta, or pasta with tuna and mayo plus sweetcorn, a small bunch of grapes and a glass of water
- Lunch – a large baked potato with a lot of butter, coronation chicken/club chicken (whichever is available – and the catering staff are always joking about the fact that I include tuna and mayo with this. Yes, you read that correctly!), a small salad, grapes and a glass of water
- Mid-afternoon – egg and cress sandwich (brown bread) with grapes, and a glass of water
- Immediately after gym – grapes, an apple and a chocolate muffin (oh yes, I have a sweet tooth)
- Dinner – this can vary depending on what I feel like at the time, it could be baked potatoes with chicken, or it could be a pizza (from the supermarket), topped with roasted chicken from the local delicatessen. I also have a glass of water.
- Bedtime - a casein-based protein shake
Occasionally, I have chicken and chips for breakfast, a big enough portion usually left over from the night before when I’ve had it for dinner. Or I may have crunchy oats (granola [?] with milk and/or yoghurt). Once per week I allow Myself to ‘cheat’, or rather, binge, though not too much. Red wine (usually a merlot), or GuinnessTM, with more junk food. Sunday is usually detox day.
I ensure I drink enough water throughout the day and during training.
At the moment, I am not counting calories (what’s that anyway?). My goal is to gain weight and ultimately get ripped whilst keeping as much of My size as possible for competition.
Supplements I am currently taking
- My base supplement is a multivitamin-mineral which I take once or twice a day.
- 2 x 1000mg glutamine capsules twice a day – first thing in the morning and last thing at night
- 2-4 vit B complex tabs 3 times per day with meals.
- 5g of creatine monohydrate in water as soon as I wake up.
- 5g of creatine monohydrate in hot water 30 mins before dinner. If this is a training day, it will be in a whey protein shake immediately after my workout.
- 1 zinc tablet before bedtime on an empty stomach
I am considering including other supplements and will give an update on this blog once they have been incorporated into My regime.
Please note: this is what I eat in the off season. This method of eating is unique to Me. I do not advise anyone to copy it because it is very heavy on fats and quite heavy on simple sugars. I am currently learning how to do all this much more efficiently and effectively and I will provide an update.
If you are a cash slave (fitness slave, muscle slave) with an interest in health and fitness, feel free to contact Me. I offer an attractive personal training package.
Peace…Almando The Blackhulk
