Coach Mike's Tips on maintaining a healthy diet and reaching your goals
How many of you know what you’re putting into your body on a daily basis?
That meaning, quantity of macronutrients, needed to fuel your body to its optimum performance, to help it shift that stubborn fat, or to gain that long wanted muscle.
The gym is a great place to hear sentences such as;
“I don’t have time to cook”
“I’m bulking, I don’t need to be too careful with my calories”
“I’m working really hard but I’m not getting results”
Below I’m going to list a few of my favourite tools to help you reach your goals.
No.1 – George Foreman Grill
This is my favourite piece of kitchen equipment (along with my cafetière).
The reason why? It’s simple. Efficiency.
Healthy eating does not have to be laborious, it does not mean you have to slow cook foods for 3-4 hours before you can eat them.
I consume roughly 12-16 chicken breasts a week, as I train hard and need the lean protein to recover optimally. In my grill I can fit 3 chicken breasts, each of which takes 7 minutes to cook. Now if I need 15 chicken breasts for my week ahead, that’s a mere 45 minutes to cook chicken for the week.
No.2 – Scales
If you are counting your macronutrients (which you should be if you hope to achieve optimised results) then you need a pair of scales.
The mistake I see among those who believe that their diet is healthy is usually portion control.
A 65kg/143lb woman looking to lose weight does not need to be consuming two bowls of oats, 6 sweet potatoes, four avocados, 6 chicken breasts and 4 eggs each day.
Every one of those items on that list is very healthy and provides your body with much needed fats, proteins and carbohydrates. However there is always too much of a good thing. Everything in moderation.
Buy yourself a pair of scales and start being aware of what you’re consuming on a daily basis
No.3 – Fruit
Your 1 of 5 a day comes from a guideline set by the government to minimise the likelihood of disease in the population.
Lets get this straight. Fruit is sugar.
If you eat too much fruit, without basing it around your exercise periods, you will gain body fat. Simple as.
When your body is weak post workout is an optimal time for you to consume your cravings from fruit! The sugar from the fruit will go towards replenishing the muscle glycogen you’ve just expended and kick start you on your way to your next workout!
No. 4 – Cupboard
If it’s not in your cupboard, you can’t eat it.
This one is pretty simple. Don’t buy it, you can’t eat it.
Keep your food shops simple, learn what works for your body, and stick to it.
I base my nutrition on the foundations of CrossFit. That is to say that I do stray from them now and then but it is important to build a foundation and stick to it!
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
Routine is the enemy. Keep workouts short and intense.
Coach Mike Lee