Today is week 6 day 4 carb cycle 1. Today il load up to around 300g of carbs coming in from pasta to sweet potato to rice. Bi-weekly planned cheat say is Saturday which I’m looking forward too.
I’m dropping inches from the waist but I am getting stronger, which has surprised me a little. I can now bench 15% over my body weight for reps, which I’m fairly happy with. Il keep going, and keep working at that.
Below is an article from a guy who became a cover model, got in great shape from just an ordinary guy then lost it again after moving to Australia for four years, he then hit his thirties came back to the uk and decided he wanted to do it again: this is an article from men’s health online about cover models diet and nutrition. You’ll find aspects of it very similar to mine, and is exactly what I tell people at work, abs theoretically are made in the kitchen.
Enjoy
Dan’s cover model diet plan
12 March 2011 by Dan Rookwood
I’ve mentioned before that for me, getting in cover model shape is 60 per cent nutrition, 40 per cent training. Lots of you have been asking for my nutrition programme (put together by Jamie Sawyer), so this week I’m presenting what I consume on a typical day.
But first there are a few golden rules:
Avoid the following: all pasta, white rice, all wheat bread, sugar, white potatoes, fast food, chocolate, crisps, peanuts, wheat, pizza
• All veg must be lightly steamed or lightly roasted
• All meat cooked under the grill or in the oven
• Avoid alcohol, fizzy drinks and even fruit juices. Try to have green tea rather than builders’ tea
• In addition to these meals, make sure you’re taking your supplements (more info here)
My daily diet plan
Breakfast 7.30am
Greek salad (olives, salad leaves, tomatoes, avocado, goats-milk cheese or feta, red pepper, cucumber)
2 boiled eggs
½ cup quinoa
Green tea
OR
80 grams organic porridge oats with water or rice milk (add a small amount organic honey, dusted with cinnamon)
Protein shake
Mid-morning snack: 10am
Handful of mixed nuts
Protein shake
OR
3 slices of toasted rye bread spread with almond butter or cashew nut butter
Lunch (post-workout): 1.30pm
60 grams brown basmati rice
Lean turkey steak
Mixed salad
OR
Grilled cod fillet
½ cup quinoa
Lightly steamed mixed veg (eg brocolli or spinach)
Dinner 1: 4pm
Grilled salmon
Lightly steamed mixed veg
1 medium plantain
OR
1 fresh grapefruit
Protein shake
Dinner 2: 7.30pm
Veg omelette
3 whole eggs
1 cup spinach
1 cup mixed peppers (add paprika to taste)
OR
Large lean grilled steak
Lightly steamed mixed veg
1 sweet potato
http://www.menshealth.co.uk/blogs/dan-rookwood-cover-model/dan-rookwood-cover-model-training-blog-11
Picture from: http://worldfitnessnetwork.com/wp-content/uploads/2009/03/mh-cover-0808-753410.jpg
The Beach Fit Project 
