Cheat Meal 1: Turkey Bolognese

High carb cheat meal after my 9.33mile marathon training run. This is my first bolognese in almost a year when I gave up eating foods made from white processed flour.

Ingredients
Lean minced turkey
Wheat free speghettii
1 carrot
Half red pepper
2 bunch spring onions (green part only)
Organic passata
Tomato puree
Italian herbs
Worcester sauce
BBQ sauce
Pepper and Himlayan sea salt
(Cheese is optional)

This meal is gluten free, FODMAP compatible. High carb, low in fat and with protein.

High carbohydrate content required to replensish glcogern storage depleted from training run and to shock the body. Hopefully this meal will aid in recovery and increase my metabolism. I will be eating clean for the next 6 days and doing cardio. Really hoping my body fat goes down to single digits as it is measured at around 10% at the moment.

Chicken Miso Soup

My post workout lunch/dinner. Chicken miso soup.
My first attempt at cooking soup and cooking a large portion enough to last me two days. When I was cooking this I had no idea what it is going to taste like.My expectation was it was going to taste like crap
SURPRISE- Tastes AWESOME!!

Low calorie meal, moderate carbs and protein. FODMAP compatible meal since it has no garlic or onions. Add ginger and spring onions to compensate for the lack of garlic and onions.

Low carb salmon dish (FODMAP)

My fourth meal of the day. Something I cooked fairly quickly since I realised it was time for me to eat. Curried bok choy, red peppers and spring onions with a very small portion of rice and seasoned salmon fillet.
A low carb meal, all under 500kcal packed full of nutrients and protein.

The basmati rice in this dish has a very similar glycemic index to brown rice. My suggestion is to eat brown rice (brown basmati if you can find it) instead of white as it contains dietary fibres unlike white. I cannot eat brown rice due to the fibre as it causes me to flare up, so white basmati is the next best thing.

All my meals follow the FODMAP dietary plan with a few expectations, since I can consume small amounts of cheese and honey without problems.

BCAA Day Three - Chest & "Intensity to the next level"

OK....so I haven't been in the gym since Friday so this is session three on BCAA and L-Glutamine.
Just as a reminder, I took 6 capsules (3gram) of BCAA on an empty stomach when I woke up. Exactly 30 minutes after that, I consumed my pre-workout protein shake breakfast.

Here is what was in my breakfast protein shake:
400ml water
2  scoops of PhD Pharma HT Whey - Cookie Dough
5g L-Glutamine
2g Creatine
1 teaspoon of organic honey
2 teaspoon of organic almond butter
Handful of jumbo oats

I didn't have any bananas at home today so I added 1 teaspoon of honey for the simple sugar.
I added 2g of creatine to this shake as I have not had any creatine in my system since Friday, and was playing badminton on Saturday. Maybe a psychological top up although creatine can be taken at any time of the day (better to take it after a workout).

The Workout
Woke up motivated at 6.50am. I took intensity to another level with this chest workout. Muscular failure was what I was searching for with ever rep. Every set was a drop-set, so I started with a heavy enough weight that I could reach failure in within 8reps. I stayed in failure mode and pushed as many reps as possible and when I could no longer push, my gym buddy would assist on the pushing motion and let me do the negative actions until failure (normally 5 negatives). Every set was a drop set from heavy to light and all past beyond failure. I loved it!! My gym buddy hated every rep and dreaded every set.

What we did::
Barbell bench press - three variations with drop-sets, concentrating on pushing on failure on lighter weights
Smith bench press, flat and incline - heavy weights to start (60kg) than down to a drop set, 12sets in total with the drop-sets. Also did negatives during failure with an assist.
Decline barbell bench press - moderate weight followed by drop-set, wider grip than normal
ISO Chest press - 3 sets with drop sets, to failure with negatives
Tricep dips - to failure than negatives
Wide tricep dips - to failure than negatives

Cardio on the treadmill for my marathon training after this workout. You will have to check my running blog to find out how all my training is going.
http://spikertk.blogspot.co.uk/

Post-Workout Shake
2 organic dates (eaten before drinking protein)

400ml water
5g creatine
3g BCAA (capsule casing removed)
5g L-Glutamine
2 scoop PhD Pharma Blend HT Whey

Night time protein

Just before bed I always drink casein protein. This is something I used to do before I started going to the gym. I found that during the months when I was recovering from flare ups, I was not able to maintain my body weight. Consuming protein shakes gave me a great source of sustenance and kept my body weight stable. Any muscle gained from doing push ups and rock climbing also remained.
I also tend to get hungry during the night so casein is great to stop hunger cravings.

I normally use PhD Pharma Blend casein protein. Tastes great in Belgian chocolate and a little foamy and sweet in white chocolate.

Night time protein receipe:
2 scoop PhD Pharma blend - Belgian chocolate is my favourite
2 teaspoons of organic almond butter
350ml Almond milk

I sometimes use 100ml of water and 250ml of the milk to reduce the calories. The consistency of the shake is not really affected. Still tastes amazing.