FOOD NOTES:
• KEEP AN EYE OUT FOR: SATURATED FATS & SUGAR. Don’t get confused with thinking FAT is bad. It’s not. Fat is good. SATURATED FAT IS BAD. Don’t get caught up in buying ‘Low Fat’ food, because the general rule is, if it’s low in something, it’s going to be high in another thing.• Chopped Veg ideas: peppers, green beans, tomatoes, cucumber, celery, carrots, cherry tomatoes, sugar snap peas, runner beans etc
• Creamy dips: hummus, cheese and chive etc
• HAVE A STEAK ON GYM DAYS. YOU SHOULDN’T EAT A STEAK EVERYDAY!!!
• If you’re at work and you have no time to cook eggs, make it an egg sandwich, or swap MEAL 2 with MEAL 4.
• The best nuts and seeds I have found are DRY ROASTED EDEMAME BEANS, so much protein in them!
• A good replacement for Tuna or chicken pitta can be Beans on 1 slice of toast. Lots of protein, and very yummy.
• Evening meals: try and have some form of veg , DO NOT HAVE . . . pizza, chips, curry, sweet and sour Chinese etc. Why?
Because all of these are high in sugar, saturated fats, and all the kinds of things you’ll want to avoid on a non-binge day.
• Stir fries are good with the right sauce. The best evening meal you could possibly have is an Omelet with veg and meat.
• PROTEIN: the best foods you can have are, meat, fish, eggs, chicken, tuna, beans, nuts, seeds, steak. These are all good forms of protein.
• Treat ideas: timeout, drifter, breakaway, dark kit kat. Anything below 10 grams of sugar!!!
• The best thing to do when you’re shopping is check the labels, and watch out for two things . . . Sugar & Saturated Fats.
Sometimes I look out for extremely high levels of carbohydrates. A good tip is to note that sweet potatoes are much better for you than standard white potatoes. So as a general rule, try and make everything you can, whole meal!!!
• You may be thinking, why is it so repetitive? Well, food should be like fuel. It’s a good thing if your body is used to the same foods. Although on the other hand, there is also nothing wrong with variation if you get bored.
• PREPERATION IS THE KEY. Make sure you go shopping on Monday, and cut all your veg up for the week, and do the same with your chicken, for your pittas. If you do this, you wont fail.
FLUID:
• The best thing you can possibly drink is water. It is the purest option available to us. I drink 4 pints of water on a non-binge day.
Green tea is also great for you. It’s not to my liking, but it has lots of anti-oxidants in it.
• Drinking lots of water not only cleanses you but it keeps your muscles full and defined.
• I learned a great, great tip which I’m going to reveal to you, and have used it on many occasions, but one I can remember especially. I was filming for a British TV show, and I had to go topless, so I wanted my stomach to look great obviously. It’s a technique fighters use to cut their weight before the weigh-in. They obviously do it on a much more drastic level, but it’s similar.
What you do is dehydrate yourself. For example, if you had an event, or photo-shoot, or even had a date for the beach, you would stop drinking water, around 5pm in the evening before the event, and try your best to not drink anything until the event is over.
Obviously don’t be stupid, if you feel like you’re going to faint, have some water for goodness sake. I was really surprised with the results. They say the lower your body fat percentage the more you will notice it.
EXERCISE:
• CARDIO: I do 15 minutes high intensity, jog on a comfortable speed for 2 minutes, then change to a tough sprint speed for 1 minute. Keep repeating this until you have sprinted five times.
• I workout one muscle group at a time, except for abs which I do between every exercise.
• I do 8 exercises for each muscle group. These can be whatever exercises you enjoy doing. Do 10 reps & 3 sets of each. Rest 3 seconds to 1 minute between sets. I don’t do anything abnormal, just regular exercises like; bench press, arm curls lat pull down, press ups, plank and sit ups.
• If you want to gain size and muscle, you should be lifting weights that you are really struggling with towards the end of your set.
And if your trying to lose weight, you should be lifting lighter weights that are manageable, but not too easy!
Download diet ebook Dash Diet Dynamite PDF with info about Dash Diet.
CONCLUSION
This plan will help you strip body fat, making your stomach flatter. The binge day is crucial. You HAVE to enjoy life, nobody should be on a diet 24/7. Go crazy on a binge day if you want. If you have stuck to this diet for 6 days, you definitely deserve a break, and a treat. It will also help you stick to your diet more, as you have something to look forward to, and the day after you’ll probably be thinking “ok, well, I better eat healthy now”. Your binge day can be any day, but for me Saturday suits me best.
If a special occasion comes up, like someone’s birthday or wedding, go and enjoy yourself, just try not to attend a wedding every week
