SAMPLE DIET DAY


BREAKFAST 1 serving of oats prepared with water,


topped with 1 sliced banana and served with 175 g fat-free Greek-style yogurt


LUNCH Thai Style Cabbage


250 g shredded cole slaw mix 1 tbsp peanut butter 85 g diced chicken breast (cooked) 1 tsp sesame oil 2 tbsp lime juice ½ tsp chilli powder ½ tsp garlic


Sautée all ingredients together until peanut butter coats everything.


PRE-WORKOUT SNACK Toasted wholemeal muffin


OF ENGAGEMENT RULES HOW TIM KENNEDY’S STRICT DIETARY DISCIPLINE CAN WORK FOR YOU


For his diet, Kennedy works with registered dietician PR Cole. He’s an exceptionally disciplined eater whose success, Cole says, can be attributed to choosing real foods over processed products—along with several other strategies they’ve devised to help him stay on track. Here are Kennedy’s top 10 nutrition principles.


Eat breakfast every day, and never go more than three hours without fuel to keep your metabolism active.


Fuel your body with a high-carb, moderate protein snack before workouts.


Post-workout, eat a meal with both carbs and quality protein to promote an anabolic response and repair lean tissue.


Minimise your intake of inflammation- promoting saturated fats from full-fat dairy and meats. Incorporate unsatu- rated fats like omega-3 from foods like


86 MUSCLE&FITNESS


wild salmon to restrict inflammation and boost cardiovascular health.


Stay hydrated. Never lose more than 2% of your body weight in sweat. This will keep your core temperature low and help ward off fatigue.


Eat a variety of colourful fruits and vegetables every day to add fibre, antioxidants, vitamins, and minerals.


Avoid artificial sweeteners. They cause unwanted cravings for sweet snacks.


Take a standard multivitamin supplement while losing weight and training hard.


Plan out a day’s worth of meals and snacks in advance so there’s no question of what and when you eat.


If you’re cutting weight before a fight, opt for a low-sodium diet in the days leading up to weigh-ins to encourage your body to lose water weight.


topped with 75 g mashed blackberries 2 egg whites, on the side


POST-WORKOUT SNACK 175 g cottage cheese


150 g berries


DINNER Salad


60-90 g fresh spinach ½ medium tomato, chopped ¼ medium red onion, thinly sliced ¼ cucumber, thinly sliced Balsamic vinegar and lemon juice dressing


Asian Citrus Grilled Salmon 125 ml low-sodium soy sauce 65 ml orange juice 2 tbsp chopped garlic 2 tsp Dijon mustard 2 tsp tomato purée Juice from ½ lemon 4 x 175 g wild salmon steaks


Preparation: Mix the soy sauce, orange juice, garlic, mustard, tomato purée, and lemon juice in a bowl, then pour into a plastic bag. Place the salmon steaks into the bag and marinate in the refrigerator for four hours.


When ready, place the salmon steaks on a grill for approximately five minutes on each side. Serve with steamed asparagus and 100 g brown rice. M&F


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140  |  Page 141  |  Page 142  |  Page 143  |  Page 144  |  Page 145  |  Page 146  |  Page 147  |  Page 148  |  Page 149  |  Page 150  |  Page 151  |  Page 152  |  Page 153  |  Page 154  |  Page 155  |  Page 156  |  Page 157  |  Page 158  |  Page 159  |  Page 160  |  Page 161  |  Page 162  |  Page 163  |  Page 164  |  Page 165  |  Page 166  |  Page 167  |  Page 168  |  Page 169  |  Page 170  |  Page 171  |  Page 172  |  Page 173  |  Page 174  |  Page 175  |  Page 176  |  Page 177  |  Page 178  |  Page 179  |  Page 180  |  Page 181  |  Page 182  |  Page 183  |  Page 184  |  Page 185  |  Page 186  |  Page 187  |  Page 188  |  Page 189  |  Page 190  |  Page 191  |  Page 192  |  Page 193  |  Page 194  |  Page 195  |  Page 196  |  Page 197  |  Page 198  |  Page 199  |  Page 200  |  Page 201  |  Page 202  |  Page 203  |  Page 204  |  Page 205  |  Page 206  |  Page 207  |  Page 208  |  Page 209  |  Page 210  |  Page 211  |  Page 212  |  Page 213  |  Page 214  |  Page 215  |  Page 216  |  Page 217  |  Page 218  |  Page 219  |  Page 220  |  Page 221  |  Page 222  |  Page 223  |  Page 224  |  Page 225  |  Page 226  |  Page 227  |  Page 228  |  Page 229  |  Page 230  |  Page 231  |  Page 232  |  Page 233  |  Page 234  |  Page 235  |  Page 236  |  Page 237  |  Page 238  |  Page 239