HOW I DO IT NOW
The general idea here is to give you a rough idea of my new 'rules', the method I have used to achieve my current size and shape.
I do not use any form of 'diet' plan, and actually don't really stick rigidly to an exercise plan at present. Anyway, for what it's worth, here goes...
MY EATING RULES
5 intakes a day, to keep the metabolism ticking over and using the fuel most efficiently. No sugar, I use sweetener. Try to keep fat as low as possible. Try to avoid anything with calorie content above 150 cals per 100gms. Take note, but don't go mad about, low 'GI' foods. Semi-skimmed milk naturally, and only wholemeal bread and pasta (but try getting wholemeal pasta in most restaurants!!). Avoid 'ready-meals' as much as possible, go for fresh foods. (I reckon I can knock up a stir-fry with wholegrain rice from fresh virtually as quickly as my daughters can microwave a frozen lasagne. Washing up takes longer though.....lol). Grill, don't fry (except stir fry - then use olive oil). Drink plenty of water all day - I use 'no added sugar' squash to give it an 'edge', and probably drink around 2-3 litres most days, in adition to drinks with meals.
BUT DO NOT OBSESS - TRY NOT TO GET BORING - FEED YOUR 'SOUL' NOW AND AGAIN (it really does do you good).
A rough day's guide would be something like this....
Breakfast High fibre cereal / toast grapefruit juice coffee (occasionally a bacon and egg sandwich....oops!!)
Snack Capuccino and a banana, or dried fruit / nuts
Lunch Chicken salad sandwich (or turkey / tuna etc) a few cherry tomatoes, fresh fruit
Snack As it comes - you get the idea now....
Dinner White meat / fish (occasionally small steak or minced beef) fresh veg, wholemeal pasta / wholegrain rice / jacket potato and I do like a pudding - usually some fresh fruit with fat free natural yoghourt (amazed how much I enjoy it) coffee.
MY CURRENT EXERCISE PLAN
No hard and fast routine, but I generally try to get in 4/5 sessions a week. With the Great North Run approaching fast, my current concentration is on distance running, so I am aiming for 2 10k runs, and one long run a week. The distance for the long run is creeping up as race day approaches, at the moment around 11 miles. Then I try to get in a gym session once or twice a week to work on core strength which helps the running.
I'll also admit to being a sucker for the Steam Room and Jacuzzi, and try to get a quick session after very exercise (and after work if time is available). I regard this as good for the 'mind' as well as the body!!
I do use energy drinks during hard exercise, and I do use a Recovery Shake after running. I have found that these have improved my condition during exercise, and especially enhanced my recovery after the runs.
Tops were
5 or 6XL
now
M or L
The Incredible Shrinking Man
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