Nutrition is just, if not more important than your training if you wish to make any progress. From now on, please consider the context of what you put in your mouth is now the fuel to a brand new Bugatti. Focus on hitting the macros you have been given and getting a solid 8 hours of sleep minimum.
Although I believe in calories in vs calories out, if you are to base your daily calories on Snickers Bars and Whey Protein then you are in for one hell of a surprise with energy levels.
To keep things simple on paper, base your diet mostly on whole food sources. This usually means 1 ingredient foods; Chicken, Potatoes, Rice, Oatmeal, Eggs etc.
A typical day may look like this:
- Breakfast – Oatmeal, Eggs & Milk
- Lunch – Tuna Sandwich, Banana & Dark Chocolate
- Snack – Protein Shake /w Milk, Fruit & Nuts
- Dinner – Chicken & Egg Fried Rice
Each meal may have something to help it go down. Dark chocolate & raisins in Oatmeal, spreads in sandwiches, bacon on salads, etc. As long as it fits the macros and doesn’t take up more than 20% of the meal, you may add anything you like, you do not need to give up the things you love.
Good Habits for Recovery
Take advantage of free time with active recovery. Walks, stretching, cold baths, yoga, meditation… Yes, even being mindful and understanding what parts of your body need extra care can be a game changer.
No phone for 15 minutes, sunlight asap, move around and awaken the body, hydrate but no caffeine for at least one hour.
Warm up, pre-meditate on the workout, know the workout and weights before the workout.
Cooldowns & stretching for recovery, simple sugar and easy to digest proteins priority, taking notes of the workout.
No phone / Tv / Harsh lights at least 30 minutes before bedtime, do not eat one hour before bedtime, do not drink excessive liquids 2 hours before bedtime, go to bed at the same time every night.