Our Trainers Diet and Fitness Training Plan- Chris
Sample Daily Diet for Chris
Breakfast: 4 egg omelette w/ Smoked Salmon and Avocado
Bowl of Organic Porridge w/Blueberries
Lunch:
Chicken / Homemade Burgers / Tuna
One of the above with some sort of veg or salad (brocolli, spinach, green beans, asparagus etc)
Dinner Options:
Steak / Chicken / Turkey / Fish (Salmon, Sea bass, Cod, Haddock, Sole, Plaice)
Again have one of these with Veg or Salad (Brocolli, Parsnip, Carrots, Green Beans etc + Sweet Potato / Brown Rice Post Workout)
Snack options:
Rice Cakes w/ almond butter
Pack of whole organic almonds
Total Greek Yoghurt mixed with a scoop of Whey
Protein Bar
Soup (Veg, Tomato, Mushroom etc)
Protein Shake (post workout), Casien Shake (if hungry and its too late to eat i.e. after 10 pm)
Fluid intake:
Green Tea (all throughout the day)
BCAA (pre / intra workout)
Water 3L Minimum
Meal Outline:
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Supplements:
Post Breakfast:
1 Super Multivitamin
1 Probiotic
2 Fish Oils
1 B-Active
Post Lunch:
2 Fish Oils
1 Probiotic
Post Dinner / Pre Bed:
2 Fish Oils
3 Magnesium Relax
1 Zinc
1 Probiotic
Current Training / Focus:
German Body Composition Programs – To get as lean as possible
Lifestyle Main Points:
Diet is Immaculate Sunday – Friday
Cheat Meal – Saturday
Very rarely drink (messes up your hormonal profile)
“Eat for long term goals not short term satisfaction”
Our Trainers Diet and Fitness Training Plan- Michelle
Sample Daily Eating plan for Michelle:
On Rising: Pink grapefruit, hot water and fresh lemon juice, fish oil supplement.
Breakfast: 2 eggs, ½ avocado with 2 rice cakes.
Crossfit training Post workout: Whey protein shake made with Keifer milk, a banana and 2 tbsp. honey.
Lunch: Chicken/turkey and vegetables stirfried in coconut oil with white rice.
Dinner: Spinach salad with poached salmon darne, sauerkraut, fresh beetroot, and hummus with apple cider vinegar and olive oil dressing.
Before bed: Organic oats with ground chia seeds, desiccated coconut and almond butter.
Fluid intake
My water intake is approximately 2.5 litres on training days, with 2 cups of white/green tea in addition. I also drink 3-4 cups of coffee per day made with KoKo coconut milk (Even PTs have their vices!!). Once I feel like caffeine isn’t affecting my sleep, and my energy levels aren’t becoming dependent on it, I’m happy. If I feel like it is, I will cut down to 2 cups per day.
Supplementation
I take fish oils first thing in the morning, with a B-complex which has added iron in it. I take chlorella and cilantro 3 times throughout the day – I recently had my mercury amalgam fillings removed so I am currently on a heavy metal detox protocol. I take Vitamin D3 on days when I haven’t had any sun exposure. I also take magnesium 1 hour before bed to help me unwind.
Training
I am currently doing Crossfit in a competitive setting, with my first competition coming up in 3 weeks time. Crossfit is a combination of Olympic weightlifting, strength training, gymnastic and endurance training. Since this training is massively demanding, my calories and carbohydrate intake are very high for a girl. For the last few months, my priority is to perform to my maximum capacity and fully recover from each training session. My main training goal is no longer to be lean and have a low percentage body fat, and I am simply trying to maintain my weight at 68kg and 14% body fat while getting as strong and fit as possible for my upcoming competition. I am training approx. 7 days per week with 2 rest days. A typical week consists of 3 Olympic lifting sessions, 3 Crossfit session and 1 mobility/pre-/re-habilitation sessions to ensure I stay flexible, supple and injury free.
Our Trainers Diet and Fitness Training Plan- Andy
We’ve had loads of recent emails about what our staff are eating and why they train they way they do.
We want to practise what we preach so each week we will be doing a little Nutrition and Exercise snapshot of what a typical day looks like for them.
We are starting off with Andy:
Sample Daily Eating for Andy
5.15am: Two small spoons of almond butter
8am-9am: 4-5 eggs with spinach, tomato and peppers
1pm ish: Chilli con carne or 2 chicken breasts in pesto with 2 different servings of vegetables.
Pm: Post-workout large bowl of organic porridge oats made with water with 2 scoops of whey protein
Dinner 9pm: Turkey or fish based meal with small amount of veg
Fluid Intake
I try to drink between 3-4 litres of water and 4-6 green or peppermint teas throughout the day to stay hydrated!
Supplementation
Supplement wise, I take fish oil at each meal along with a daily supplement of vitamin D and B-active.
Training
I am currently focusing on a Strength phase at the moment, training my legs 3 days per week ( heavy weights- front and back squatting).
X FIT- New Group Classes to kick-start your 2014
New Year, New you at The Edge: Clontarf
Results-focused Fitness, Strength & Conditioning Classes
Starting at 8pm on Jan 14th 2014
10 WEEKS
20 SESSIONS
FREE GYM ACCESS AT WEEKENDS
FREE LOG BOOK TO TRACK YOUR PROGRESS
LIMITED TO 12 PLACES
LIMITED TIME INTRODUCTORY OFFER €299- SAVE €60
TRAIN IN A MOTIVATED ENVIRONMENT WITH A 10 WEEK STRUCTURED & MONITORED PLAN
About The Edge: X FIT
This is a monitored course whereby individuals will track their progress and focus on constantly improving their strength levels and their cardiovascular fitness.
This, combined with the Pillars Nutrition Plan will result in an improved body composition ie: lower body fat and increased lean muscle tissues. The class will be specifically designed to ensure each and every participant is able to improve from week to week. The course is broken down into phases to ensure that individuals are capable yet challenged at each level and have a sound foundation of each exercise and a clear progression from week to week. Just 3 hours per week is all you need to see results meaning this is one of the most efficient ways to spend your time in the gym.
The course will run on a Tuesday and Friday evening, with participants also receiving FREE access to The Edge to do an additional gym session at the weekends, which will be specific to their personal needs and objectives such as strength, fitness and mobility.
X FIT will commence in January 2014 to kick-start the New Year on Tuesday the 14th at 8pm and on Friday the 17th at 7pm. The program runs for a total of 10 weeks with the first session on the Tuesday as an introduction session, with a brief chat about nutrition and the weeks training plan. Each participant will also be given a free Training Logbook to monitor their progress over the 10 weeks and is theirs to keep after the 10 weeks. This is an excellent tool to monitor and track progression and see what has really made the difference.
To register your place on this course, contact our team now on 01 853 4091 or email info@theedgegym.ie. Places are limited to 12 people and this price is only available for the introductory offer. Find out what X FIT means for you in 2014.
X FIT means MOTIVATION, STRENGTH, CONDITIONING, FITNESS, MOBILITY, LOWER BODY FAT, WEIGHT LOSS & NUTRITION.