getting back to training

Hi everyone I have started a new job and I have had little time for my blog, I will now be starting aq lean bulk for 14 weeks over the winter and will be uploading my new diet and workout routine.

HEALTHY RECIPES – SPICY FISH AND VEG SOUP.

HEY GUYS - THIS IS THE RECIPE I USE TO MAKE MY SPICY FISH AND VEG SOUP.

Recipe List:

2 portions of haddock fillet unsmoked

1 pack of soup veg mix

Or

3 celery, 3 leeks, low fat vegetable stock

Cayenne pepper

Garlic salt

Black pepper

Preparation:

1 – Microwave fish until defrosted and cooked – but not dry! While the fish is cooking boil the kettle pour in between 200-500 ml of water depending on how thick or watery you like your soup and add the veg stock again add to desired flavour.


2 – Chop veg into small pieces and add the fish.

3 – Once the soup starts boil turn down to a low heat, add cayenne powder to the soup.


4 -  Add the garlic salt and black pepper  leave to bubble until it becomes a thicker soup – this normally takes 20-30 mins.

This will give you 50.2 gram protein

                                 Less than 10 carbs negated by the fibre

                                 Less than 5 grams of fat

12 WEEK TRANSFORMATION PROGRESS - Week 6

HI GUYS, HERE ARE MY WEEK 6 PHOTOS:

Front:

Back:

Side:

Getting more ripped guys - I am using a similar diet to Brad Pitt inFight Club. Brad Pitt was 5 percent bodyfat and weighed around 155 lbs at 5"10 or 5"11.

TOP 6 SERIES.

TOP 6 MEAL REPLACMENTS

BY FITNESS GODFATHER.

Many people have asked “what are the best meal replacements” or meals you can have when you are in a rush, most commercial ones are too high in carbs and too low in protein. When trying to lose weight I like to have at least a 50:50 protein to carb ratio but preferably 50:30 ratio of protein to part carbs. Don't be a sucka try one of these shakes!

DON'T BE A SUCKA FOR CYTOGAINER FOOL!

AND DON'T ARGUE WITH MR.T!

Here is the list:

No. 1 – WHEY PROTEIN ISOLATE AND OATS.

Simply add your oats to your protein isolate and you can choose how much carb or protein you want making it superior to pre-made mrps. Good quality protein, good quality carb, simply the best!

Godfather tip: Mix 50grams of Dymataze ISO 100 mixed berry with 50 gram of oats and 6-8 blackberries for the ultimate tasting breakfast – blend to desired consistency – try it you won’t be disappointed – to date it is my all time favourite drink EVER!        

No. 2 – PROTEIN SHAKE WITH VIRTARGO OR WAXY-MAIZE.

This is a drink again you can make which is perfect for post-workout as it will give you a quality source of protein and carbs and very little if any sugar.

Godfather tip: take 40-50 gram of whey isolate with 20-30 grams of waxy-maize post workout while gutting to lose fat and keep muscle!

No. 3 – PEANUT-BUTTER SHAKE.

Time Targeted: Breakfast.

This shake is high in good calories – good fats, protein and a small amount of carbs. Make sure you get all natural no added sugar (There really should only be one or two ingredients on the label) Mix about 20-40grams of peanut butter with Dutch chocolate natures best low carb isopure half a banana for a creamy sweet taste!

Here is the peanut butter I use:

No. 4 – COTTAGE BED TIME MEAL.

This may not sound attractive but it is surprisingly nice. Simply take a blender ass to scoop of vanilla flavoured casein or missed protein add half a small carton of cottage cheese and if you’re really adventurous some cinnamon powder. This tastes really good if your protein powder is nice. You will get plenty of slow release protein and there are very low carbohydrates in this meal which will prevent your insulin levels spiking.

No. 5 – BULK – UP SHAKE!

Some people are trying to gain muscle and so fat loss will not be their concern, however, a common mistake people make when trying to gain weight is eating lots of bad carbs and fats and ignoring protein and taking sugary “weight gainers” instead really they should be called “fat-gainers” because that’s what they do!

Here is a better alternative – get some peanut butter, oats, half a banana, whey protein powder and 1 scoop of low fat ice-cream for a treat since your still bulking, this will be far better than the simple sugars “weight –gainers” give you disguised under the name maltodextrin (really sugar) blend this up and it will taste great as well as giving you a cheap better alternative to bulk up sugar shakes!

Godfather Tip – drink this shake with a ratio of 50protein – 70 carbs 1 hour before your workout to get some good energy and strength gains in the gym. AND STAY AWAY FORM THE UTTER GARBAGE THAT IS CYTO-GAINER AND YES IVE TRIED IT SO DOE’T TELL ME ITS NOT IF YOU WANT A PRE-MADE ONE GO WITH MHP UP YOUR MASS OR OPTIMUM NUTRION PRO-COMPLEX GAINER GOOD RATIO OF QUALITY PROTEIN AND CARBS.

No. 6 – ULTRA – DIET SHAKE.

For those who are also trying to maintain muscle and lose fat the simplest meal replacement is a good quality whey isolate protein shake with 5-10 grams of glutamine and take some green tea extract with it to keep your metabolism boosted.

Godfather Tip: Take this shake any time to replace a meal – add some healthy fat to this shake if you take it at night to slow the release of the whey protein.

Get ripped Buddy!