These days I eat for health first and foremost. I am in my fortieth year and when I look around at people of a similar age I am generally appalled. I never intend to let myself go and a sensible approach to nutrition is the key to robust long term health. The diseases prevalent today, such as cardiovascular disease and cancer, are potentially in all our futures. The average adult has fought and beaten cancer six times without even knowing it. You could do everything right and still fall victim to one of these diseases, conversely you could do everything wrong and live illness free for a hundred years. What I think is important is to reduce the risk factors as much as possible. If you smoke, drink to excess and eat shit, stop. If you use sun beds learn to fake it. If you work in a toxic environment, or use strong chemicals at work ensure that you protect yourself as much as possible. Change jobs if you can. Not really an option for most, I know.
There have been some strange ideas of healthy eating for bodybuilders over the years. A dozen raw eggs, 5 lbs of red meat a day, a gallon of full fat milk. Healthy? No. Necessary? No. We do not need to eat as much protein as the bodybuilding magazines aka supplement catalogues, suggest we do. Never forget that supplements are a multi million pound industry. Most articles that appear are biased and not based on fact. Their main purpose is to encourage people to buy supplements. I do use protein supplements however I believe it is sensible use based on current research.
A typical days eating for me would be as follows (workout day and also a day off from work)
On waking, I will drink one pint of alkalised water. (All of the water I drink is filtered and alkalised). Followed by a mug of coffee and some organic 85% cocoa, chocolate (a small amount is actually very good for you).
Breakfast will be four shredded wheat with organic skimmed milk.
Lunch will be something like, spinach, carrot, cucumber and tomato with some form of small, cold water fish such as sardines or mackerel. I limit tuna to a couple of times a week because, due to it being higher up the food chain, the concentration of toxic elements, such as mercury, is greater.
My pre workout meal is always oats. I make this by adding a scoop of vanilla protein powder and then water. I cook it in a saucepan. I avoid the microwave as much as possible. Once cooked, I add three table spoons of ground, mixed seeds. The seeds are linseed, hemp, pumpkin, sesame and sunflower. I keep them in the fridge as heat and light can degrade their delicate fats. I fill an airtight jar half full with linseeds and then equal amounts of the other four. This gives a perfect mix of omega 3, 6 and 9 fats. I grind this mixture in a coffee grinder as it breaks down the fibrous husk of the seeds allowing them to being easily digested. I sweeten with a small spoonful of organic honey. This is almost the perfect meal, both complex and simple carbohydrates, protein and healthy fats.
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Post workout I take CNP Pro Recover and a handful of organic raisons. Raisons have a high glycemic load and also have high levels of antioxidants; ideal for post training recovery.
About 30 minutes later I will eat poached eggs including the yolks on wholemeal toast.
My next meal will be with my better half, Lian. She is not quite such a health nut however she is starting to buy into the idea. We will eat a fairly normal evening meal, it might be a roast, steak, spaghetti bolognaise, salmon or a chicken stir fry. Once a week I will have chicken, chips and curry sauce from the chippy or a Chinese takeaway.
Before bed I will have a glass of warm milk, a banana and a handful of almonds.
On a work day I take all my food with me in a cool bag. I will eat shredded wheat and organic skimmed milk, oats made in a glass bowl in a microwave (glass is healthier than plastic!), spinach and sardines. Another handy meal / snack would be six Nairns rough oatcakes with either organic almond butter or Weightwatchers tuna and mayonnaise. I take raw carrots, apples, raspberries and bananas to snack on.
Drink wise I do have the odd coffee or tea but mostly drink water, green tea or red bush tea. I avoid carbonated drinks.
I wholly recommend reading two books by author Patrick Holford, they are the ‘New Optimum Nutrition Bible’ and ‘Say No To Cancer’. The first is superb, easy to read and a must for anyone interested in achieving good health. You will recognise where I have gleaned some of my eating habits from.
The second book you may not think applies to you. However it will tell you how to reduce the toxic load that your body has to fight. It is a good read and prevention is better than cure.
I practice an 80/20 rule. I eat well at least 80% of the time. The rest of the time I make sensible choices but they may not be quite as healthy. If I am on holiday I eat what I want within reason.
In conclusion to be a good natural bodybuilder, eat for health first and the rest will follow. Avoid the extreme high protein, high fat diets often recommended for mass gains and learn as much about healthy nutrition as you can.
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