SUNDAY 12TH SEPTEMBER

MEDIUM CARB DAY

Surprisingly don’t feel too bad today should be adding a little more carbs than yesterday so fingers crossed I wont feel like death by tea time.

MEAL 1 – 4.00AM

40g Muscle King Whey Protein

250ml Skimmed Milk

MEAL 2 – 7.00AM

100g of Oats

250ml Skimmed Milk

20g Muscle King Whey Protein

1 x Turkey Breast

15g Muscle King L-Glutamine

MEAL 3 – 9.30AM

100g of Oats

250ml Skimmed Milk

20g Muscle King Whey Protein

1 x Turkey Breast

MEAL 4 – 12PM

1 x Turkey Breast

Mixed salad (No dressing)

MEAL 5 – 14.30PM

100g of Oats

250ml Skimmed Milk

20g Muscle King Whey Protein

1 x Turkey Breast

MEAL 6 – 17.00AM

60g of Muscle King Whey Protein

MEAL 7 19.30PM

1 x Turkey Breast

5 x egg whites

1 x Pack of green beans

MEAL 8 – 22.00PM

5 x egg white

1 x piece of salmon

6 x Muscle King Nutrition BCAAS

COMMENTS

Drank 4 litres of water today.

Trained back today felt reasonably good surprisingly. Not keeping hopes up too high see what tomorrow brings.

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

SATURDAY 11TH SEPTEMBER
LOW CARB DAY

Another low carb day great just as I was starting to feel myself again oh well still should have some of the carbs still in me from yesterday so shouldn’t feel too bad.
 

MEAL 1 – 4.00AM
40g Muscle King Whey Protein
250ml Skimmed Milk

MEAL 2 – 7.00AM
100g of Oats
250ml Skimmed Milk
20g Muscle King Whey Protein
1 x Turkey Breast
15g Muscle King L-Glutamine

MEAL 3 – 9.30AM
100g of Oats
250ml Skimmed Milk
20g Muscle King Whey Protein
1 x Turkey Breast

MEAL 4 – 12PM
1 x Turkey Breast
Packet of Green Beans

MEAL 5 – 14.30PM
1 x Turkey Breast
Half a Broccoli
2 x Tea spoons Peanut butter

MEAL 6 – 17.00AM
100g of Oats
250ml Skimmed Milk
20g Muscle King Whey Protein
1 x Turkey Breast

MEAL 7 - 19.30PM
1 x Turkey Breast
Half a Broccoli
2 x Tea spoons Peanut butter

MEAL 8 – 22.00PM
1 x Piece of Salmon
5 x egg whites

COMMENTS

Drank 4 litres of water today.

Trained Hamstrings, calves and abs. Also 30 mins cardio.
Felt not bad today due to high carb day yesterday but started to feel tired at end of the day so preparing to feel rubbish tomorrow.

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

MONDAY 6TH SEPTEMBER
HIGH CARB DAY -

MEAL 1 – 2.00am
40g of Muscle King Whey

200g of skimmed milk

Meal 2 – 4.30am
40g of Muscle King Whey

MEAL 3 – 7am
80g Of Oats
1 x Turkey Breast
200ml of Skimmed Milk

MEAL 4 – 9.30am
80g of Oats
2 x egg white
200g of Chilli
200ml Skimmed Milk

MEAL 5 – 12.00pm
80g of Oats
2 x Egg White
200g of Chilli
200ml of Skimmed Milk

MEAL 6 -14.30PM
200G of Sweet Potato
2 x Egg Whites
200g of Chilli

MEAL 7 – 16.00PM
50g of Muscle King Whey Protein
200ml of Skimmed Milk
6x Muscle King Bcaas

MEAL 8 19.00PM
8 x Egg Whites
1 x Turkey Breast
DAILY COMMENTS

WATER CONSUMED THROUGH DAY 4 LITRES

Dropped Water to 4 litres per day as body weight has dropped. Upped Cardio to 30 minutes per session.

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

SUNDAY 5TH SEPTEMBER
MEDIUM CARB DAY -

MEAL 1 – 2.30am
40g of Muscle King Whey
200g of skimmed milk

MEAL 2 – 10.15am PREWORKOUT
100g of Oats
15g of Muscle King L-Glutamine
8 x egg white
4 x pieces of Broccoli
20g of Muscle King Whey
1 x half a carrot
1 x pumpkin seed bread bun
1 x glass of barley water

11.00am – TRAINED BACK

MEAL 3 – 13.00am
100g of Oats
15g of Muscle King L-Glutamine
1 x glass of barley water
40g of Muscle King Whey
250ml skimmed milk
6 x Muscle King Bcaas
MEAL 4 – 14.30pm

30g of Muscle King Whey
MEAL 5 – 16.15pm -
200g of chilli
75g brown rice

MEAL 6 – 19.00pm
1 x Turkey Breast
150g smoked plain haddock
150g salmon
6 x Muscle King Bcaas
MEAL 7 – 21.30pm
8 x egg white
4x pieces of broccoli
15g of Muscle King L-Glutamine
6 x Muscle King Bcaas

DAILY COMMENTS
WATER CONSUMED THROUGH DAY 5 LITRES

Had a coffee and grapefruit before breakfast then took dogs for a walk.
Started tanning today and trained back very good workout.

PROTEIN – 306g
CARBS = 275g

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

SATURDAY 4TH SEPTEMBER
LOW CARB DAY -

MEAL 1 – 2.30am
40g of Muscle King Whey

MEAL 2 – 9.00am PREWORKOUT
1x cup of coffee
2 x aspirin
15g of Muscle King L-Glutamine
1 x half Grapefruit

9.30 am
20mins Cardio

MEAL 3 – 11.30AM
80g of Oats
15g of Muscle King L-Glutamine
8 x egg white
4 x pieces of Broccoli
20g of Muscle King Whey
6 x Muscle King Bcaas

MEAL 4 – 14.30PM
1 x Turkey Breast
20g of Muscle King Whey
250G x sweet potato

MEAL 5 – 17.00pm -
1 x Turkey Breast
6 x Muscle King Bcaas
80g of Oats
4 x Pieces of broccoli

MEAL 6 – 19.30pm
1 x Turkey Breast
200ml x curry sauce
4 x piece of broccoli
6 x Muscle King Bcaas
1 x glass of barley water
MEAL 7 – 22.00pm
150g smoked plain haddock
150g salmon
20g of Muscle King Whey
MEAL 8 – 23.30
20g of Muscle King Whey
2 x teaspoons peanut butter

DAILY COMMENTS
WATER CONSUMED THROUGH DAY 5 LITRES

Did cardio for 20mins at the gym. Felt really tired towards the end of the day.
Had to have an egg on a rivita between meal 5 and 6

PROTEIN – 306g
CARBS = 210g

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

FRIDAY 3RD SEPTEMBER

HIGH CARB DAY – HIGH CALORIE

MEAL 1 – 2.30am
40g of Muscle King Whey

MEAL 2 – 7am
100g of Oats
15g of Muscle King L-Glutamine
1 x Turkey Breast
20g of Muscle King Whey

MEAL 3 – 09.30.am
1 x Turkey Breast
20g of Muscle King Whey
100g of Oats
250ml skimmed milk

MEAL 4 – 12.00pm -
1 x Turkey Breast
20g of Muscle King Whey
100g of Oats
250ml skimmed milk

MEAL 5 – 15.00pm
1 x Turkey Breast
20g of Muscle King Whey
100g of Oats
250ml skimmed milk

MEAL 6 – 17.30pm PREE WORKOUT
1 x Turkey Breast
20g of Muscle King Whey
100g of Oats
15g of Muscle King L-Glutamine

MEAL 7 – 19.00 PRE WORKOUT
40g of Muscle King Whey
15g of Muscle King L-Glutamine

MEAL 8 – 21.00pm
Turkey curry with peppers and Broccoli
DAILY COMMENTS

WATER CONSUMED THROUGH DAY 5 LITRES

Trained chest + triceps today feeling good with all the carbs
PROTEIN – 400g
CARBS = 550g

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

THURSDAY 2ND SEPTEMBER

LOW CARB DAY

MEAL 1 – 2.30am
60g of Muscle King Whey

MEAL 2 – 6.30pm
3 x Egg Whites
15g of Muscle King L-Glutamine
1 x Chicken Breast

MEAL 3 – 09.00.am
1 x Chicken Breast
20g of Muscle King Whey
80g of Oats

MEAL 4 – 11.30am -
1 x Chicken Breast
80g of Oats
20g of Muscle King Whey

MEAL 5 – 14.30pm
1 x Chicken Breast
80g of Oats
20g of Muscle King Whey

MEAL 6 – 16.30pm
20g of Muscle King Whey
15g of Muscle King L-Glutamine
6 x Muscle King BCAAs

MEAL 7 – 18.30pm
100g of Chicken
100g of Turkey

MEAL 8 – 21.00pm
15g of Muscle King L-Glutamine
1 x Chicken Breast
2 x Teaspoons of Peanut Butter
20g of Muscle King Whey
DAILY COMMENTS

WATER CONSUMED THROUGH DAY 5 LITRES

Feeling it today having done a hard days work, good training yesterday legs are killing.
As you may of noticed no training today had the day off altogether but had a hard day at work.
PROTEIN – 370g
CARBS = 260g

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

WEDNESDAY 1ST SEPTEMBER

CHEAT DAY

MEAL 1 – 2am
50g of Muscle King Whey

MEAL 2 – 13.30pm – Slept through
8 x Egg Whites
1x Egg yolk
1 x Whole piece of Chocolate Cake
15g of Muscle King L-Glutamine with barley water
20g Of Muscle King Whey
6 x Muscle King BCAAS

MEAL 3 – 16.00pm
1 x Chicken Breast
20g of Muscle King Whey
15g of Muscle King L-Glutamine
100g of Oats
1 x Glass Barley Water

MEAL 4 – 17.30pm – PRE WORKOUT
1 X Cup of Coffee
6 x Pineapple Chunks
15g of Muscle King L-Glutamine

MEAL 5 – 19.00pm POST WORKOUT
50g of Oats
30g of Muscle King Body Fuel
60g of Muscle King Whey
15g Muscle King L-Glutamine

MEAL 6 – 20.00pm
2 x KFC Chicken Breast
1 x KFC Ice Cream
6 x Muscle King BCAA’s

MEAL 7 – 22.00pm
1 x Chicken Leg
15g of Muscle King L-Glutamine
20g of Muscle King Whey

MEAL 8 – 23.30pm
15g of Muscle King L-Glutamine

DAILY COMMENTS

WATER CONSUMED THROUGH DAY 5 LITRES

Trained Hamstrings and Calves. Quick Workout but good. Felt OK today, Shoulders very sore from last nights training. Body is getting tighter everything feels on track.
PROTEIN – 330G
CARBS ? IT’S A CHEAT DAY DON’T CARE

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

TUESDAY 31ST AUGUST 2010

HIGH CARB DAY.

Meal 1 – 2.30am
40g Muscle King Whey

Meal 2 – 5am
100g of oats with 250ml semi skimmed milk
1 x Chicken Breast
15g of Muscle King L-Glutamine

Meal 3 – 7.30am
100g of oats with 250ml semi skimmed milk
1 x Chicken Breast

Meal 4 – 10am
100g of oats with 250ml semi skimmed milk
1 x Chicken Breast

Meal 5 – 13.00pm
5 x Egg whites with 1 yolk
20g of Muscle King Whey

Meal 6 – 17.30pm – Pre Workout

60g of Muscle King Whey
250g Sweet Potato
1 x cup of Coffee
Meal 7 – 20.30pm – Post Workout
50g of Muscle King Whey
10g of Muscle King Creatine
15g of Muscle King L-Glutamine

Got weighed = 99KGs

10pm – BED

PROTEIN – 350g
CARBS – 450g

Water consumption through day = 5 Litres

COMMENTS OF THE DAY

Felt OK today, trained Shoulders and did cardio.
couldn’t sleep much though the night kept waking up hungry.

Please feel free to leave any comments or questions I will try my best to leave a reply.
I hope you enjoy following my blog Jay Thompson.

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE

WHAT DOES IT TAKE TO COMPETE

Many people ask me how do you do it ?  What do you take ? How do you train ? What do you eat ? Do you think I could compete?

Well that is all down to you.
As a Body Builder the hardest thing for me is my pre contest diet. The last 6 weeks of the run up to a competition is crucial and the strictness and quality of your diet is what will make you or break you literally.

With this in mind I have put together a diary of my diet (everything that passes my lips) not just what looks good on paper as a lot of people who write personal diet plans tend to miss things out if they feel a little guilty about and just block it out of there head this is what will lose you a competition.

Do you have what it takes to eat to compete, well have a look and find out for yourself.

MONDAY 30TH AUGUST 2010

MEDIUM CARB DAY.

Meal 1 – 9am
120g Oats with 250ml of skimmed milk.
40g of Muscle King whey protein.
15g Muscle King L-Glutamine.

10.30am – Pre Workout
Cup of Black coffee.
Muscle King BCAAS x 8 Caps.
Muscle King Creatine Ethyl Ester Caps x 6.
5 x Pineapple Chunks.

11am – Training (Biceps + Back)

12.30pm – Post Workout.
50g Muscle King Body fuel.
50g Muscle King Whey Protein.
15g Muscle King L-Glutamine.

Meal 3 – 13.30pm
250g Sweet Potato
1 x Chicken Breast
6 x Muscle King BCAA,S Caps.

Meal 4 – 16.00pm
250g Sweet Potato
1 x Chicken Breast
6 x Muscle King BCAA,S Caps

Meal 5 – 18.30pm
100g Oats with 200ml Skimmed Milk
20g Muscle King Whey Protein.
5 x Egg whites with 1 x egg yolk.
½ a Chicken Breast.
6 x Muscle King BCAA’S.

Meal 6 – 21.00pm

1 x Chicken Breast
4 x Rivitas
2 x Teaspoons Peanut Butter

PROTEIN – 300g
CARBS – 330g

10pm – BED

Water consumption through day = 5 Litres

COMMENTS OF THE DAY

Training was good today felt strong, felt hungry needing carbs about 18.00pm but fine after meal 5.
I Will be posting my diet and feelings every day if anybody would like to leave any comments or questions I will try my best to leave a reply.

I hope you enjoy following my blog Jay Thompson.

To view a full range of sports nutrition supplements mentioned in this post visit Active Sports Nutrition Supplies today by clicking HERE