DOWNLOAD A NUTRITIONAL SAMPLE PROGRAMME BASED
ON WHAT I TOLD YOU DURING YOUR BODYFAT READING...
These are sample days with counted calories and macronutrients. If you wish to adjust the calories, macro's or replace foods then it is best to download the myfitness pal app to make accurate changes.
YOU ONLY GET STRONGER & FITTER WHEN YOU RECOVER
Recovering properly will make the difference to you progressing or not.
In order to sufficiently recover you have to get the other two areas right; Training & Diet, along with some additional factors.
For your training, the weekly volume of work and the distribution of your sessions through the week will create 'stress' that your body needs to recover from. Therefore try to space your sessions out as evenly as possible.
Regarding nutrition there are a few points to consider.
1/ Get your energy balance (amount of calories) right.
2/ Get your macros right. Have enough protein to build new cells and enough carbs as fuel before and after your training sessions.
3/ Micronutrients: you need to be eating healthy vitamin rich food like LARGE salads and lots of fruit, along with keeping properly hydrated.
4/ Timing: Make sure that you have carbs (fuel) in your system for training and straight after to aid recovery.
If you are lacking and need a quick fix for a session then fruit juice is a great way to restore liver and muscle glycogen.
It also important to avoid too much toxic load through regular alcohol consumption.
Once you have your training and diet in order then you need to take care of your restoration through adequate sleep and reducing stress.
Sleeping in late is no substitute for and early night and hormonally speaking every hour of sleep before midnight is worth two, so make sure that you are getting to bed early and staying in a 7day sleep routine without more than an hours variation for weekends.
Finish eating two hours before bed (only water after dinner) and sleep in a totally dark room.
A quick fix for excess light is 'Blinds in a box'.
If you are experiencing excess stress then consider meditating using a free app like Headspace to help you slow the pace of your mind and master your breathing patterns.
Another good strategy is to take 'smartphone free' walks in nature. One hour walks have been show to half cortisol levels.