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Simple, easy to follow advice on how to best plan your day

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This is a general plan you can follow to help you fuel your body effectively and maintain a healthy hormonal balance. Skipping meals or having large gaps between meals will elevate stress hormones that make you store fat around your middle. This plan will also help you maintain your blood sugar so you don’t experience highs and lows of energy, and you will be able to minimise any sugar cravings. You still need to eat good quality, nutrient dense foods, so avoid refined, synthetic foods from packages. If you read a food label and you don’t know what an ingredient is, research it, or don’t eat it. As always minimising the intake of dairy and grains will help you digestive system work more efficiently, which will give you more energy and make it easier to look and feel healthy.


6:30am – wake up

6:40am – Breakfast (Drink water)

10:00am – Mid morning snack (Grilled chicken, Boiled eggs, Seeds, Nuts, Berries, Crudités and humus, 9 bar, Moral Fibre) (Drink water)

1pm – Lunch (Drink water)

4pm – Afternoon snack (same options as mid morning) (Drink water)

7pm – Dinner (Drink water)


If you work out early morning



You cannot train without fuel in your body, just like you can’t race a car without fuel. If you are trying to lose fat then a good option would be to eat a portion of protein when you wake up i.e. boiled egg, grilled chicken, protein shake. Then after your workout you can have a proper breakfast to refuel and help you recover, which will include all macronutrients, so fats, protein and carbohydrates. Something like a healthy omelette with lots of veg, or a balanced smoothie (see below for my favourite morning smoothie).

If you aren’t trying to lose weight and you are focused on developing your fitness, strength or muscle mass, then you can eat a proper breakfast before your workout. There is no need to just eat protein before training. Eating carbohydrates, protein and fat will give you the nutrients and fuel you need to perform at your best, allowing you to progress your fitness without limits. Experiment with what works for you, and how long you need to leave it between eating breakfast and training. Might mean waking up earlier than you do right now, but then if you want to change your body, you need to change your lifestyle.


Breakfast smoothie

80g of good quality oats.

200g frozen fruit (blue berries, cherries and strawberries are all good)

1 scoop of protein (Sun Warrior “Warrior Blend”, natural flavour)

1 tablespoon of peanut butter (Meridean is a good quality one)

Add enough water to almost cover those ingredients in a blender.


If you work out in the afternoon or evening

Similar rules apply for workouts done at any time of day. You need to fuel your body properly so you can get the most out of it in training, and then you need to refuel it properly, with all the nutrients it needs to recover from your exercise.

Looking at the general plan above if you try to do a hard core workout after eating a handful of nuts you might come up short. If you feel light headed, dizzy or lose focus during your training session then you need to give your body more fuel in preparation. Experiment with what you eat before you work out, and how much you eat, and how long you leave it between eating and training. Try to roughly maintain the 3 hour gaps between food intake but if your workout happens after one of the snacks, you might need to eat a bit more than you would if you were not going to do a workout after that snack.

Depending on how late your workout is you need to make the decision whether to have your main dinner before or after you train. If time is tight and your workout is quite cardio based then having a proper meal without a decent amount of time to let it go down isn’t going to go well or feel good. Instead try to fuel yourself throughout the day with good snacks and a decent snack before your workout like a protein shake and 9 bar. Then after your training session you can have your proper dinner. If your workout is more strength orientated you might feel fine eating your dinner before your workout. Try both methods and see what works for you.


Workout guidelines:


  • Drink 1 litre of water within 90 minutes leading up to your session
  • Consume a carbohydrate and protein based meal 60-90 minutes prior to training During exercise
  • When training for over 45 minutes drink 125-250ml of energy drink mix every 15-20 minutes
  • Energy drink should be made up of electrolytes and carbohydrates. I like a water additive called Elete water for the electrolytes and using a small amount of natural fruit juice like cranberry juice for a bit of sugar.
  • If you aren’t training for over 45 minutes you don’t need an energy drink unless you are doing a hugely intense strength/hypertrophy workout. Then you might want an energy drink that has a decent bit of sugar in it. Try half a litre water, half a litre of apple juice, one banana, 2.5ml of Elete water and a tea spoon of L-Glutamine powder (Lamberts offer good quality L-Glutamine). It’s my rocket fuel! Post-exercise
  • Eat a high GI/GL carbohydrate immediately after training (Bananas are a great option)
  • Take on protein soon after training
  • Eat a full balanced meal (carbohydrates, protein, fat, vits & mins – think lots of colour) within 90 minutes of finishing your session
  • Drink 1-1.5 litres of water within 90 minutes of finishing your session

James Griffiths


One Comment

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