Can we all get into shape? – Part 2: Tweak your diet

To jog your memory, the aim was to be realistic, embarking on an everyday man’s workout. Two months, without spending an exuberant amount of money, and not having to give up my social life.

So, Monday morning, 6:30am, I sit down with Jane for a consultation. I appreciate this is early, but given the choice between waking an hour earlier or losing my evenings I opted for the former. Three times a week, this is a small sacrifice for getting into shape. However, it means going to bed an hour earlier – men in their 20s should be aiming for at least 7 hours sleep each night.

Working out early also has the added benefit of kick-starting your body into action, utilising elevated morning hormones and, crucially, means you don’t have to fight for gym space or queue up to use the dumbbells you want. As we’re all well aware, aiming to hit the gym in the evening all too easily falls by the wayside, easy palmed off for better offers or office-induced tiredness.

The first thing we set to was analysing my current diet and defining where tweaks could be made…

Breakfast…

Was: Pastry or cereal. Now: Porridge.

Why: It increases the blood sugar levels and provides a slow release of energy throughout the morning hours.

Jane: “Ideally I would recommend you have at least two egg whites and one egg yolk per day (as egg yolk is high in cholesterol) every morning as well, which ever way you’d like to have it (fried, poached, omelette etc), as they are high in protein and help you to get into better shape (increase muscle mass along with exercise regime).”

Coffee…

Was: 6 a day (I like coffee, a lot). Now: As little as possible. Replace with green tea.

Why: Too much coffee has a negative effect on the absorption of vitamins, and also increases the blood pressure, so towards the evening change it to green tea instead as this will take all the toxins out of your body, and also give you better sleep. Green tea contains various bioactive compounds that can improve your health.

Lunch…

Was: Sandwich/wraps and crisps. Now: large salad & banana

Why: As I exercise regularly, and my aim is to gain weight and muscle mass, at 6’2” I need more protein and calories, so was recommended a chicken and tuna salad – if Pret a Manger size, two of them if possible. Banana is always a good idea to have with your lunch as it’s high in potassium, it is also a good source of vitamin B6 (provides about 28% daily recommended allowance) and holds a good amount of soluble dietary fibre, which is good for your metabolism, plus lots more.

Snacks…

Was: Chocolate/biscuits. Now: cherries/blueberries or almonds

Why: Dark berries are rich in antioxidants and therefore help your muscles to recover quicker, and almonds are a source of healthy fats.

Supper…

Was: a wide range – spaghetti bolognese, stir fry, roasts, lasagne etc. Now: 200-250 grams of fish or chicken (fresh, not processed) with, ideally, broccoli, cutting out carbs where possible. A good replacement is butternut squash or brown rice.

Jane: “If you are looking to grow your muscle mass, I recommend you also have cottage cheese with your dinner, or breakfast, as it is high in casein protein and calcium which are needed for training.”

Recommended: Have salmon, either fresh or smoked, at least once a week as it keeps your joints healthy, and salmon is not only rich in protein, but also has the highest level of omega 3 from any fish along with other vitamins rare to source from any other food. Also, aim to have red meat once a week, which is rich in iron and provides you with red blood cells.

Weekends…

No change. We are everyday men – weekend enjoyment should therefore not be compromised.

Jane: “If you go out at the weekend, have lighter food in the beginning of the week, like soups and smoothies, to detox your body. Also have lots of water with fresh lemon every day. At least 2 litres of lemon water a day will give you vitamin C, and also strengthen your immunity system and also takes toxins out of your body.”

Obviously, there are times when sticking to a regimented diet is a real challenge in itself – it takes a will power that can only be measured by quantum physics (I’d be lying if I said I didn’t have some weak moments). In addition to this, I was taking into account the intake of roughly 5 pints during the week. Getting into great shape, fast, is best achieved if alcohol is dropped all together, but once again, for many riding the 9-5 city freight train this is an unrealistic goal.

But by tweaking my diet, and excluding the worst nutriments – takeaways, high-sugar foods, fizzy drinks etc – coupled with the workout routine, the visual results were evident after 2 weeks or so, not to mention better skin and a general improved feeling of health and fitness.

However, the diet regime was to be the easy part – a simple battle of mind over matter. The hard work was to be done in the gym…

For more guidance, email Jane Kalgan: janeptkalgan@live.com