Follow the chart six days a week and on the seventh, substitute a meal, by giving yourself a little treat that you enjoy. (Do not over indulge but keep to sensible eating). The seventh day can be any day, Sat; Sun Tue or Wed but keep to this day and don’t change your pattern.
If you have a medical condition, consult your doctor before you start the sensible eating chart.
Choose from the following
- Breakfast
- Your choice of cereal with skimmed milk
IE:- Cornflakes
- Albran
- Muesli
- Porridge
-Fruit
-Toast with low fat spread or honey
-Liquid (water, skimmed milk or Tea)
Mid-morning break
-Fruit or yoghurt and liquids
Lunch
-Sandwiches (whole meal bread with low fat spread)
-Chicken or tuna (sandwich)
-One piece of fruit
-Liquid’s
Dinner
-Any combination of baked potato, basmati rice, salad, grilled chicken, fish, tuna or turkey.
-Fruit or low fat yoghurt
-Liquids (skimmed milk or water)
Supper (NOT AFTER 9:30pm)
-One round of brown bread toasted with low fat spread or honey or a small banana.
Liquids
Stay off
-Chocolate, sweets, crisps,
-chips, fried food,
-butter, cheese,
-biscuits
-beer or alcohol
If you feel hungry between meals carry a carrot or a tub of tuna in brine to eat when peckish.
Furthermore, a good multi- vitamin should be taken!
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Comments
Hi Adrian -
Wow, a Blast from the past.. How are you? thanks for keeping up to date and even commenting with your advise for our new kickers.
What are you up to, and how’s things with you and the family?
Call in next time you’re in town
Billy M
By info@prokick.com on 21 Mar 2009
Never knew that about stormount, ill check it out sometime…
Agree on the stations bit, its good to break up a run with different exercises etc, builds the strength and stamina more..Im still only finding my fitness levals and starting to push each time, but getting there..
M.
By Mark1 on 20 Mar 2009
definitely running, your heart rate is much higher running than cycling. To increase fitness you can’t beat it.
simpsy, I run round the same park, I just keep trying to improve my time and/or distance each time I run. It’s amazing how quickly you’ll improve. You just need to get in a routine.
Mark - you should try running in stormount. There’s a circuit in there with ‘stations’ along the way, one is chin up bars, another press ups, another sit ups, another is 2 footed jumps over wooden hurdles of different sizes. This is all great for shocking your body, doing something different and strengthening your core. The hurdle things are great for explosive power on the legs. I combined this with a jog round the place (up the big hill was a killer), then sprints with bunny hops/star jumps over at the football pitches at the sports club.
Great circuit to mix things up. I was wrecked after it.
By rickybeggsrickybeggs on 20 Mar 2009
Running, running, running. If you’ve shin splints, go run on the sand, it will make you’re calfs and quads work even harder, cycling is too easy, unless you’re out of the saddle and sprinting.
By Hello Boys!!!!!!!!!Hello Boys!!!!!!!!! on 20 Mar 2009
Simpsy i would definatly say its got to be the run, sounds to me that maYbe you need to pace yourself a bit better and not start of as fast..
im doing 4.5 at moment, but i start of slow and gradually build it up during the run and always save a little back for the hill at the end then i really go for it..try changing your speed at first, no need to just go at it hammer and tongs, just find what suits you
Cycling is off course really good exercise also but for me id definatly say runnning is best..but this is entirely your own preference though i think running exercises more..
Running is not always suited to some people, so if your going further and longer on the bike then why not just keep it going and build that up in distance and time and terrain.
Im changing my runs soon when the brighter nights come in to cross country runs to give me a bit of a change and challenge.
At the end of the day any exercise is good.
M.
By Mark1 on 19 Mar 2009
Running will really bring the endurance on, the first time i went to the fighters class, we had to run round the block at the gym there, my first day there i got as far as the top of the street and had to take a walking break, 4 months later i was running 6 miles plus every time out, keep at it, it takes a while to get into running
By Adrian ClarkeAdrian Clarke on 19 Mar 2009
This eating plan definately works, helped me get from 105kg+ down to 90kg a few years back for fighting
By Adrian ClarkeAdrian Clarke on 18 Mar 2009