QUALITY!    QUALITY!    QUALITY!!

If it's not quality – don't eat it!
I have always been very disciplined in my diet.  However, I love and enjoy all of my food.

It's not a chore or painful to eat clean.

FOOD:

You must be a little organised and prepare and cook your food the way you like it.  I cook most days or prepare my meals 2 -3 days in advance.  Brown rice is always cooked and ready in my fridge; so too a big tub of salad.  Fish and vegetables are always in the freezer and chicken marinating in the fridge.  Cans of tuna for the pantry are the most convenient protein hit. I usually have a chicken and veg. stew on the go in the winter months.

I can prepare a high quality body building meal quicker than getting take out..

SUPPLEMENTATION:

I rely heavily on my supplements for increased energy and strength: Ultimate Male Fuel and Creatine 320, and for gain and recovery: Macro Whey, Pure Carbs, Glutamine 320 and B.C.A.A's

Pre contest I  need to add Alca Fuel and Ultimate Thermogenic Fuel to help accelerate fat loss. 

My pre contest diet can be seen in 'Programs'section.  My daily off season diet is as follows:

Meal 1   1 tsp Glutamine 320
8am
6 egg whites and 2 egg yolks plus vegetables scrambled
75g brown rice or oatmeal porridge or brown rice in with scramble
1tsp Creatine 320, co-enzyme Q10, multi vitamin extra vitamin C, E and Zinc

Meal 2
11am
250g chicken or fish or 1 can tuna
75g brown rice
veg or salad
1 tsp Creatine 320
In winter this may be soup or stew

Meal 3
3.00pm
As above but vary the protein
1 x tsp Creatine 320

Pre and during training:
1 x co-enzyme Q10 100mg
2 x tsp Glutamine 320
2 x tsp B.C.A.A's
3 x tsp Nitric AAKG Fuel
3 x tsp Pump TCM Fuel
1 x tsp Alca Fuel

Meal 4   Immediately after training

Meal 5
300g fish
50g brown rice
Large salad or vegetables
Before  shake 5g Tryptophan

Meal 6
3 scoops Macro Whey
2 tbs Peanut butter or flaxeed oil
1 x zinc.  Extra BCAA'S, Glutamine 320 and Vit C if sore

It is important to feed your body every 2 – 3 hours.  I personally wait 3 hours so my food is fully digested before I eat again. 

I want to absorb maximum nutrients for energy and repair rather than overload my digestive system and make it work too hard. 

I eat foods for my blood type.  I have type A blood and truly believe that eating the correct foods improves my overall health and muscle building abilities dramatically.

I consume approximately 2.5 grams of protein per kilogram of body weight per day.  Pre contest I slowly increase it to 3 grams of protein/kg body weight/day and reduce my starchy carbs (rice, oatmeal) slowly.

'KEEP IT SIMPLE'

The secret to effective bodybuilding nutrition is 'CONSISTENCY'.

My favourite authors on Nutrition include; 

Dr. Michael Colgan
Jerry Branium
Dr. Peter J. D'adamo