Archive for category Learning to eat

Q&A- Learning to eat again

I received an email today:

Hi Craig

I enjoyed your learning to eat again article. As a newbie can you give me an idea of what a typical day looks like? What and when do you eat?


Hi Martin

My food log for yesterday is as follows:

5:30 am- Rolled oats and banana.
6:00 am- Train
7:00 am- Serious mass shake
8:00 am- Rice flakes with banana. Bacon.
11:00 am- Chicken, rice, veges
2:00 pm- Chicken, rice, veges
4.00 pm- Rice flakes and protein shake
5.00 pm- Train
6.00 pm- Serious mass shake
7.30 pm- Steak, potatoes and veges
10:00 pm- Rice flakes and protein shake

Pretty simple. Trying to eat every 3 hours at least and create a lifestyle. Whole foods are the key.

I hope this helps.


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Learning to eat again

The biggest challenge for me in terms of getting big and strong is undoubtedly the eating. Funnily enough I don’t have a massive appetite! I get bored with food and I struggle to eat every couple of hours. I do however have the smarts to know that you do need to eat every 2-3 hours if you want to be big and strong. The bullshit that people spout about intermittent fasting and other methods are not going to get you big and strong. I look forward to some 75 kg midget sending me an email and challenging me to a cage fight.

I do need to issue a disclaimer here. I am not nutritional expert. I have never been really lean and I have never really dieted. So I am no expert. But I do have common sense and knowledge. My journey here is more about my personal challenge to get into great condition rather than a guide for you to follow.

I have decided to start off with an initial 4 week block and see how my body responds. I have come off 12 months of travel and erratic eating so initial challenge is really about getting back on the horse and learning to eat again. So the next 4 weeks will look like this;

– eat every 3 hours
– eat a serve of protein, carbs and fruit or vegetables with every meal
– drink a glass of water with every meal
– cheat day on saturdays

This is meant to be pretty simple and allow me to get back into eating slowly. It won’t be ultra strict but I will avoid processed food and try to eat whole foods. I find myself having less protein powder these days other than pre and post workout.

I will provide more specifics as I progress. This will be a real challenge for me but I am excited about getting a bit leaner.

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Food is just fuel

I have been thinking…

We need to change our preconceived ideas about food. Many of us find ourselves using food as a tool to make us feel better or to take the place of something that is possibly missing in our lives

When we cut all of the excuses out, isn’t food no more than the fuel that we need to consume to be the best that we can possibly be? We have this idea stuck in our minds that food needs to taste good. So we are constantly reaching for foods that are high in sodium, high in fat and high in taste. Why wouldn’t we? This is a logical thing to do when our choices are taste motivated. Water is a good example of this. We all know we should be drinking more water but late in the day we often ignore this and reach for drinks such as coffee and sugary energy drinks because they taste good and we believe that they will make us feel better.

My new mindset is about eating what I require to reach my goals. My goals are strength and size related. But I know that I need to eat a lot of good food to reach my objectives. Often this is bland food. But it doesn’t matter. What does matter is that I am consistent and that I stick to my plan 6 days per week. I know that my body will function at a higher level when I stick to my plan. And I also know that I am giving myself a better chance of reaching my strength and size goals. And cheat day once a week is always something to look forward to.

Changing you preconceived ideas about food may be the answer to winning your own nutrition battle.

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Cheat day

I am a fan of setting aside one day per week when you eat whatever you like and do not worry at all.

For me that day is Saturday. The funny thing about this day is that I probably consume less calories on this day than on the other 6 days of the week. This is because I am not concerned about eating every 2-3 hours. As I have said already, this is the hardest part of the whole eating thing. When Saturday comes around I relax a little. I seldom will consume any protein shakes on this day and I will just go by how I feel. This is exactly what the cheat day is all about. Giving your mind and body a rest from the rigors of everyday routine.

Of course I do like to treat myself. If I go out for dinner I will eat what I want. I can have McDonalds for lunch without any guilt complex and late night ice cream is always a favourite. But I do find that I indulge less than I used to. The novelty of being able to scoff down anything wears off and you find yourself being sensible.

I encourage the cheat day. Allow yourself to rest from the general pattern of eating lots of good food and having to do so every 2-3 hours. It will also help you to stay focused for the rest of the week. And it gives you something to look forward to when you are struggling in the middle of the week.

Bigger Stronger Smarter

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How I cook my rolled oats

Keeping with my theme of as simple as possible, here is how I prepare my rolled oats in the morning.

1. Add 1 cup of rolled oats into a large plastic bowl.
2. Add 2 cups of water. This may vary depending on how prefer the consistency of your oats.
3. Microwave on high for 60 seconds.
4. Stir.
5. Microwave on high for a further 60 seconds.
6. Stand for 2-3 minutes.
7. Serve with low fat milk and banana.

There are several other options for serving. Some prefer to add a protein shake or other fruit.

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Learning to eat- Step 1 eating a good breakfast

We all know the importance of eating a good breakfast. From a powerbuilding perspective this is equally important. From experience, getting things right early in the day is the key to having a good day.

I have always been pretty good at the start of the day. I am an early riser and I usually feel hungry.

I tend to split my breakfast into two parts:

– Upon rising at 6 am I consume a double protein shake which is about 50 grams of protein. I usually have a piece of fruit also.
– At 7.30 am I have my first full meal. This is typically a cup of rolled oats (about 100 grams of carbs) and 6 boiled eggs (about 36 grams of protein).

Lets keep things pretty simple. Depending on your lifestyle I suggest getting up at a reasonable time and getting a good breakfast into you before 8 am. This needs to be a serve of protein and a serve of carbs. I also encourage you to drink 2 glasses of water also.

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