VIDEO: Transform your Fitness with David McCabe - Week 9

Let’s go!

I hope you enjoyed last week’s column. People often ask me what I eat to stay in shape. So this week I’m going to show you an example of my own typical daily eating plan. Let’s assume that I have a standard 9am to 5pm work day and will train at 6pm. The eating plan below is calculated for nutrient value in grams, not weight of ingredients in grams.

7.30-8.00am

At breakfast I take 1,000mg vitamin C, a multi-vitamin and mineral, 30g protein (eggs, protein powder or lean meat) and 25-30g carbohydrates (oats or wholegrain)

10.30-11.00am

At my morning break I have 25-30g protein (protein powder or meat), 5-10g fat (nuts) and 10-20 g carbohydrate (fruit or juice)

1.30-2.00pm

For lunch I eat 25-30g protein (lean red meat, poultry or fish) and less than 10g carbohydrates (oats, wholegrain or couscous)

4.30-5.00pm

As an afternoon snack (approximately 1 hour before training) I have 500mg vitamin C, 1-2g glutamine, 1-2g Basic Chain Amino Acids (BCAA) and 25-30g protein powder

5.30-6.00pm

I hit the gym and follow one of my High Intensity Interval Training (H.I.I.T.) programmes. As an example, I might do a cardiovascular exercise interval of 3 minutes at a fast pace plus 2-4 resistance or plyometrics exercises between intervals. I always make sure that I warm-up before I start to exercise, I usually get on the rowing machine for 5 minutes, but you could also do a brisk walk or jog on the spot. I cool down after working out by walking for 5 minutes on the treadmill. I also make sure that I stay hydrated by drinking water as I train.

Approx 6.30pm

Immediately after working out I take 500mg vitamin C, 1-2g BCAA, 25-30g protein powder

8.30-9.00pm

I have dinner within 2 hours after training. I usually eat 25-30g protein (lean beef is great), 10-20g fat (avocado, coconut oil or walnut oil), 2-3 cups of salad or green vegetables (broccoli, spinach, cabbage, broad beans) and 50-70g carbohydrates (sweet potato, brown rice or couscous)

Bedtime

Just before I go to bed I take zinc and magnesium supplements to help with muscle repair.

My plan consists of eating little meals at regular intervals throughout the day. It helps me to maintain my energy levels and avoid that mid-afternoon slump. I try to vary the proteins and carbohydrates that I eat each day to avoid food boredom. It’s easy to get tired of eating the same food day in, day out. That’s why I had to get creative and develop my own recipes. They allow me to stick to my eating plan and have some fun with food at the same time. So now you know what I eat to transform my body!

Next week will be the last column in the Transform Fitness ® Transformation Series. In the mean time, check out this week’s video #9 and try my recipe for fish cakes. Be inspired by this week’s Transformer of the Week, Sean O'Neill. You can see his before & after photos on www.transformfitness.ie , find us on Facebook or follow us on Twitter @TransformFitPT for more updates. Before making any changes to your diet, taking supplements or embarking on an exercise regime always consult your doctor.

“A Lion does not lose sleep over the opinions of the Sheep” – Tywin Lannister

WEEK 9 VIDEO:

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