My Training Program · guidance, not rules

Food

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Training comes first. Food is there to support it: three good meals, simple and unmeasured. Good enough is the goal.

Principles

  1. Whole foods, mostly.
  2. A protein anchor in every meal.
  3. Three full meals a day, two on Sundays. No snacking.
  4. Train in the morning? First meal after. Training later in the day? Delay breakfast.
  5. Breakfast is simple: whole food, no prep. The bigger carbs come at lunch and dinner, with a proper carb on training days.
  6. Extras like fruit or granola go with a meal. After dinner counts as dinner.
  7. Fasting is for faith, not weight. Fast now and then when you choose to, never to make up for food.
  8. Eat enough to train well.
  9. No counting, no making up for anything. Tomorrow is just tomorrow.

Go-to meals

Breakfast3 eggs. Nothing to prep, nothing to decide.
Sunday breakfastEggs, toast and avo.
LunchA wrap, a salad, or whatever's on the office plate.
DinnerWhatever's cooking at home: usually lean meat or fish, rice or potato, and veggies.
DessertGreek yoghurt, berries and honey after dinner. Your daily go-to, and part of dinner, not an extra meal.

Flex, no strings

  • Add avo to breakfast whenever you feel like it.
  • Granola on the yoghurt when you want it. No trading it off against anything.
  • Fruit like kiwi with any meal.
  • Full after dinner? Skip dessert. It evens out over the week.

A fast now and then

Optional and unscheduled. When you choose to fast for prayer, pick a sport or rest day rather than a lifting or long-run day. Drink water, break it with a normal dinner, and carry on as usual the next day. If it starts to feel like a diet tool, let it go.