Plan ahead
Create your menu for the next week.
Invest in a food scale
Take 10 minutes at night before to look at your training plan and plan your food choices. Use Myfitnesspal.
Plan your workouts. Mark it in your daily calendar as a must!!
BRING YOUR LUNCHBOX!!!
Cook and store
Prepare for the week in advance:
Snack as nuts, dried fruits,
After workout shakes in mini plastic containers or if you prefer it with fruits, mix them in Ziploc and freeze them. You have to put it in a blender after with water and voila.
Cook extra food and freeze in individual containers. You can cook and measure rice, veggie and meat and freeze them as individual meals for example.
No eating out
If you must eat out, please plan ahead!!
No bread, appetizer.
You are there for the company not for the food!
Choose broth based soups, salads, clean meat.
NO DESSERT!!
Water, water, water
Aim for 2.5 litres of water each day!!!
Eat 6x/day
Divide your daily intake in 6 meals, preferable 3 main meals and 3 snacks
Do not eat 2-3 hours before bed time. You do not need energy to sleep! ☺
Partner system
Get a workout partner for accountability.
If you can afford, hire a trainer. When hiring a trainer make sure he or she fits your personality, respects your goals, motivates and inspire you. You are paying for a service, DO NOT BE SHY to complain if you feel you do not get, what you are aiming for.
You hired the trainer and not the other way around!!!