Blog

Posted on

Top 5 Exercises for a Sculpted Back

A lot of girls seem to neglect their back muscles (lats) when it comes to training. However, a more sculpted back can really balance out your proportions and create the illusion of a smaller waist.

Not only that, the lats are such a huge muscle, by improving their strength we can also improve a lot of other functional movements such as pull ups.

So here’s my top five lat-focussed exercises that anyone can do in the gym:

1. Pendlay Row

Use the olympic plates for this one. You want the bar to touch the ground each time. Bend at the hips so your upperbody is about parralell to the ground. Bend at the knees to allow this position. Keeping your lats squeezed together, shoulders down and elbows pinned back, pull the bar up towawards your abdominals. Perform the lowering of the bar with control and an even tempo.

2. Seated Row

Use either the diverging seated row machine, or the cable machine with the close grip attachment. Again, make sure the lats are squeezed back and together with the shoulders down. Draw the cable attachment towards your abdominals/diverging machine handles toward your shoulders. Make sure to feel the squeeze in the lats at the top of the movement and hold for a short count before carefully returning.

3. Delt Flyes

Can be performed on the delt/chest flyes machine or with dumbbells and a bench. For the machine, make sure the handles are adjusted to start so your arms are stretched straight infront of you. While pushing the handles back and out, look straight ahead and keep your chest lifted and engage your back.

For the dummbells, adjust the bench so that it is at an incline. Lie on your stomach on the bench and start with your arms relaxed and down, a dumbbell in each hand. To start the movement, contract the lats down and use the muscles to raise each dumbbell to the side. Keep the arms as straight as you can but allow the elbows to stay relaxed.

4. Lat Pull Down

A classic for building the lats. Vary your grip between sessions and find what you feel isolates and targets your lats the most. Tilt back slightly from the hips and pull the bar down to your chest. If using a closer/shoulder-width grip, keep the elbows tucked in. If using a wider grip, aim to place your hands on the bar just before the curve at either side.

5. Cable Straight Arm Pull Down

This is a new one for me, but I find I get better contact in my lats than the traditional pull downs. So perhaps try performing this then going into the pull down for a better mind to muscle connection. On the cable machine, use the handle attachment and position the cable at the top. Stand a couple feet away from the machine and tilt forward slightly at the hip. Keeping the arm straight, pull the cable down to your thigh and return under control.

Let me know how you get on with these exercises and you’ll soon be on your way to a nice sculpted back!

Posted on

5 Simple Steps to Achieve Fat Loss

Considering food is such a huge part of our health and wellbeing, the majority of the population know very little about what they’re eating. What we consume can have a huge impact on not just how our body looks, but also how it performs.

When I started really getting into fitness, I was performing high intensity workouts about six times per week. I was probably burning about 400 calories each session. It felt like I was doing a lot so when I didn’t see any massive changes in my body composition, it was pretty demotivating. Why? Because of my diet.

I was eating what I considered to be ‘clean’ and ‘healthy’. It genuinely was those things, full of fruit, veg and good nutrients, but at the end of the day it wasn’t what my body needed if fat loss was my goal.

At the end of the day, fat loss is very simple. We love to over complicate it. This plays directly into the hands of corporations who use this to make money off us with bullsh*t like skinny teas, hunger supressants, weird stomach wrap things and weight loss programmes. This is because people what the simple and easy route.

The route is absolutely simple, but I’m not gonna say it’s easy.

The answer? Two words – Calorie deficit.

That’s it.

If you don’t know what I mean by that, I’ll explain. In order for our body to lose fat, we need to be consuming less calories that we are burning off. We can create a deficit in two ways: decreasing food, increasing exercise. For me, the best thing to do is impliment both these methods, that way you won’t have to go to the extreme in either.

That’s why I recommend EVERYONE should track their eating at least for some period of their lives. It’s a pain in the ass, yes. But you will be surprised at the amount of calories you’re consuming and that’s the reason you can’t loose fat.

This doesn’t mean you should suddenly cut your calories by 1000 and stay like that for a while. Not only is this not sustainable, your metabolism will be screwed and your body won’t be able to burn fat as it will be clinging onto it as it goes into survivial mode.

1. Find out how many calories you should be consuming

You can do this through a calorie calculator online. All you need to put in is your weight, height, age, how much you exercise and how active you are. This all affects how many calories you burn each day.

These are the various ways we burn calories:

  • BMR (Basal Metabolic Rate): This is how much we burn by just our organs keeping us alive
  • Physical activity: Exercise, walking, moving
  • TEF (Thermic Effect of Food): Our body burns calories digesting our food! That technically means the more we eat, the more calories we burn in this category!
  • NEAT (Non-exercise activity thermogenesis): Fidgeting, small movements, even things like using our hands when talking etc. Increase this by moving more during the day! When people dramatically cut their calories, the amount of NEAT calories we burn tends to go down as we will subconsiously move less to reserve energy.

2. Find out how many calories you should be consuming for your deficit

The calculator will give you a ‘maintainance’ calorie figure. This is how much your body needs in order for it to stay in a place where there will be no weight gain or fat loss. Calculate around 10-15% of this number, and subtract it from the maintainance. That’s how much you should be consuming for fat loss.

For example, if someone’s maintainance is 2,000 calories, 10% of that is 200. Therefore, they should be consuming 1,800 calories per day for fat loss. In my experience, the best thing to do is help boost that deficit a wee bit more by upping your exercise. It doesn’t have to be anyting too dramatic.

3. Download a food tracker such as myfitnesspal and track EVERYTHING

The best thing to do is use it with your normal diet for a week. Then you’ll see how much you’ve been eating, what the problem meals are, what’s good and what’s bad.

Remember to track things like coffee, soft drinks, cooking oil and juice. These tend to rack up your calories so much so be wary!

4. Allow yourself cheat meals/days!

Unless you’re a physique competitor wanting to step on stage, you’re not going to want to make your life revolve around your calorie deficit and myfitnesspal. Allow yourself to be flexible and go over your calorie allowance once a week or so. The key here is to not get a taste for the binge and ending up consuming 4000 cals in one day and completely undoing that week of counting. This ABSOLUTELY has to be done every once in a while, I know that very well! But if you’ve got a nice dinner, or social event coming up, don’t feel guilty about the few extra calories, and don’t bother tracking.

I find it so much easier to stay sane and stay motivated this way. Otherwise it just seems like an endless road of forbidden foods.

A post shared by The Athenian (@theathenianuk) on

5. Figure out what foods work best for you and what you enjoy the most!

This is the best thing about counting your cals to lose fat. A lot of people refer to it as flexible dieting. If it fits in your calorie allowance, go for it! No food is a ‘sin’ or any of that rubbish. If you want something higher cal, then you’ll just have to have lower cal things thorughout the day.

It very much takes a while to get into a routine of it and find the foods that work best for you, that taste the best and keep you feeling full. I’ve never felt hungry when I’m in my calorie deficit, and I never feel like I’m missing out on things.

Once you get into the swing of things with this – I would then recommend looking closer at your macronutrients. That’s a post for another day 🙂

Posted on

Best Exercises for Toning Up Arms

No one wants to feel uncomfortable when wearing a sleeveless top, especially when summer is just around the corner. Obviously, I would love for everyone to feel comfortable in their skin. but I understand that some may want to focus on improving the physical appearance of their arms to increase confidence.

I think most people understand that we can’t ‘spot reduce’ fat. Meaning we can’t choose to lose fat in one area over others. When you start losing fat, the chances are it’ll reduce on the areas you’re not all that bothered about first, and sometimes our arms and stomach can be the most stubborn areas.

However, so long as we are in a state where we are losing fat (a caloric deficit, achieved either by dieting or introducing more exercise), we can use weighted excercises to build muscle and create a more toned appearance.

Here are some of my favourite arm exercises, targetting your biceps and triceps:

Skull Crushers

Use either a dumbell or an EZ bar. Keep your upper arms as still as you can. For even more of a burn, on the last rep, hold at the bottom of the movement and pulse for a few counts.

Assisted Dips

Some of you may not be aware that tricep dips can be performed on the assisted pull up machine. Remember, the lighter the weight you put the pin in, the more challenging it will be. Really focus on the mind muscle connection to your triceps here and generate force to push yourself up.

Cable Pushdown

Use either the straight bar or the rop attachment here and attach it to the cable machine above your head. Starting with your ars at a 90 degree angle and keeping your elbows tucked in, push the attachment down to your thighs. Make sure you control on the way back up to your starting position and keep that constant tension on the muscles. If you really want a good burn out, encorporate ‘drop sets’ here. Meaning, start at a weight you can perform for 10 reps, then drop the weight down and perform more reps until you hit failure. You can drop again if you want to push yourself even further.

Hammer Curl

One for the biceps here – hold the dummbells upright, rather than the traditional underhand grip. Start with the dumbells at the side of your thighs. Keeping your elbows tucked into your sides and keeping the upper body as still as possible, contract your biceps and perform one rep by bringing the weights towards your shoulders. Resist the want to drop the weights quickly down to starting position and control the downwards movement.

Cable bicep curl

Again, you can use either the rope of bar attachment for the cable machine here. This time we are position the cable attachment at the lowest point on the machine. Plant your feet into the ground shoulder width apart and pull the cable up to your thighs with your arms extending. Then, pull the cable towards the chest, keeping the elbows tucked in and upper arms as still as you can. You can incorporate drop sets in here too!

Push ups

Either position your hands wide to target the chest and biceps more, or adopt a more narrow hand position to force the triceps to take more of the load. If you struggle with push ups, try as many as you can off your feet before dropping to your knees to complete the set. Everytime you do them, try to push one more rep off your feet than you did in the previous session. If you focus and practice, the strength will come!

If your goals include transforming your arms and shedding fat, drop me an email at josephinechristie14@gmail.com. I am based at Brighton London Road Pure Gym and can get you booked in for a consultation to see how we can smash these goals 🙂

Posted on

Why Every Woman Should be Using the Weights Area

I am a firm believer that everyone should use resistance training in their day-to-day regime. Even more so for women, as a lot of us females still seem unsure of the weight area.

It’s not surprising either, it can be a pretty intimidating place and if you aren’t sure on technique, you’re probably even less likely to venture into these new territories.

This results in way to many women spending hours in the cardio areas of the gym. The treadmills, steppers, cross-trainers and bikes are always going flat out, but is this giving you the body you want? The chances are the answer is no. This is for a number of reasons. Although you may be burning those calories on the machine, is your nutrition matching your goals?

Furthermore, cardio won’t do much in terms of changing your physique. A reduction in fat will occur if you’re in a deficit, but if you are really looking to change how your body looks and your proportions then you need to be encorporating weight training.

Here’s why I want every women to be in the weights area in the gym:

1. To build muscle and your physique

I’d like to think the whole illusion about having muscle makes you ‘bulky’. There’s a huge amount of fitness instagrammers now who have legitimately built their body through weight-training and nothing about them looks bulky or masculin.

In fact, if your fitness goal is to improve your physique then weight training is going to get you that result. By training for muscular hypertrophy (the growth in muscle mass), you will start to see your body changing so long as you follow the correct nutritional guidance to align with your goals.

When training for hypertrophy, rep ranges of 6-12 should be performed with the last set reaching failure or almost failure. In addition to this, a suitable load should be adopted to aid the increase in muscle mass. For beginners, load is not as important. Form and technique should be nailed and perfected first before increasing weight.

2. Improve proportions or the illusion of your proportions

I’m sure the idea of bigger shoulders or a wider upper back probably sounds off-putting for some women. However, this will help you achieve that ‘hourglass’ figure a lot of women are seeking. Bigger lats, delts and glutes will help give the illusion of a smaller waist.

3. Improve metabolism

A cardio workout and a high intensity weight workout will probably burn around the same calories by the end of the session. However, weight training will have a greater effect on our EPOC (excess post-exercise oxygen consumption). This is essentially like an ‘afterburn’ effect, where our bodies will still be working to burn calories even up to 36 hours after our training session. We still get this after a tough cardio session, but pushing ourselves in a weight training session will really elevate this. Thus, improving metabolism and allowing us to burn more fat, or, even better, increase our food intake!!

4. Get stronger

This is the best thing about lifting. I think a lot of women get into strength training in order to improve their physique. However, being able to perform lifts you never thought you could is an incredibly rewarding, motivating and empowering feeling. Not only does being strong and being able to put a number (in kgs) on it feel good, it is incredibly beneficial to our bodies. Improving strength means we are not only building a body we want just now, but we are forming a body that will carry us through life. Sounds deep, but it’s amazing!

5. Improve confidence

You may get an improvement in confidence through a physical change in your body, but the empowering feeling of weight training will definetely factor in. We all know we get good endorphins from exercising, and these positive feelings have such a huge impact on mental health. If you are feeling more positive in your mind, you will feel more confident not just in the gym, but transfer it to other parts of life.

I don’t want this to be ALL about how we look – but that’s the reason the majority of people are in the gym right? Therefore, that’s why I feel the need to highlight the benefits of this style of training. I honestly could not think of anything worse than dragging myself to the gym to perform endless sessions on the cardio machines. Cardio has so many benefits and it is important to keep your fitness levels up to improve cardiovascular health. However, a change in body composition will be achieved a lot more effectively by encorporating weight training.

If you are eager to get started with learning some new styles of training to reap all these benefits, my Ladies Lifting class is the perfect place to start!

Posted on

My Favourite Low Calorie Snacks

In order to shed a little fat and get a tad more lean, I’m currently tracking my eating and am in a slight deficit. This means I’m always in need of some low calorie snacks! If I’m wanting to trim down I’ll never go into a deficit of over 300 cals. I find that if I consistantly eat around 200 cals per day below my maintainance, it’s a good and maintainable pace.

My meals do usually leave me feeling satisfied, but I’m always reaching for a snack if I get up super early meaning I have my breakfast around 6am and can’t wait til lunch at 12. Or in the evening when I’m watching TV I always crave something to snack on. Usually after my dinner I leave myself 100-200 cals for evening snacks.

Here’s some of my favourite low calorie snacks which mean they don’t take away from me having bigger meals and still hitting calories and macros.

1. Cereal and Almond Milk

I love a good bowl of cereal. Try find one that is not overly packed in sugar and has a decent 6-8g of protein so you’re atleast slightly contributing to your macros there. In order to keep the cals down I will always have cereal with a milk substitue. Almond is my favourite but sometimes I’ll have soya. 100ml is only around 15 cals so doesn’t contribute to your total allowance that much. Coconut and oat milk tends to be slightly higher calorie.

A post shared by Weetabix (@weetabixofficial) on

2. Yoghurt

Yoghurt is super handy for when you are out and about and if you pick wisely, often fits your macros well! Go for a greek or high protein yoghurt to get that protein in. If you have a plant based diet, the alpro on the go protein is so good! I literally had it every day at uni. If you’re looking to cut costs, buy a big pot of plain greek yoghurt then use a jam or syrup on each serving to make it nice and sweet!

3. Pop Chips

When I’m craving crisps I will always go for pop chips! They are only around 100 cals per serving and taste amazing. I tend to go for the BBQ flavour which you can get pretty much everywhere, but I saw a tonne of different flavours I didn’t know about in Waitrose the other day! In terms of crisps and carby snack, they one of the best low calorie ones you’ll get!

A post shared by popchips (@popchips) on

4. Popcorn

Again, if I have a carby snack craving, popcorn hits the spot! You get a lot more volume with popcorn for the same amount of cals you would if you were to have crisps. If you’re out and about, the Proper Corn sweet and salted is lovely. If you’re feeling adventurous, buy a bag of kernals and cook them in a little coconut oil in a pan on the hob. Then you can flavour it exactly how you want!

A post shared by PROPERCORN (@propercorn) on

5. Veg and hummus

Hummus does tend to be slightly higher calorie, with a third of a pot being about 150 cals usually. In order to keep the other part of this snack low in cals, slice some carrot or pepper to dip in!

The best friends bring #Hummus to #Friendsgiving

A post shared by Sabra (@sabra) on

6. Low Calorie Ice Cream

This has literally been the best food invention in recent years!!!! I tend to just go for whatever is on offer, but my favourites are the Halo Top Peanut Butter or the Ben and Jerry’s Moophoria chocolate one. I’m not too big a fan of the Bruyers ones as they don’t have much of an ice cream texture and aren’t as big on flavour.

7. Ice Lollies

This is a recent discovery of mine. Most fruit lollies are only around 40 calories! Have a look at some of the ice lollies next time you’re at the supermarket and I’m sure you’ll be surprised! I’m currently making my way through some of the fruit rocket lollies from Sainsbury’s.

8. Options Hot Chocolate

Perfect in the evening if you are wanting something sweet and chocolately. So many hot chocolates just made with water are so rubbish, but the Options ones work! I tend to put in a little splash of almond milk to make it a little more creamy. Only 40 cals per serving.

9. Fruit

I probably wouldn’t be being a particularly good PT if I wasn’t advising you to get some micronutrients in. I absolutely love bananas, and usually have one in my proats every morning. However, when I’m cutting I’ll substitue them for tangerines, kiwi or a lower cal fruit. Sadly bananas are around 100 cals :-(. I tend not to have fruit by itself as a snack as I feel it just doesnt fill me up. I try and encorporate fruit into my other meals though eg, in my oats, in yoghurt or with pancakes.

10. Protein Pancakes

I love pancakes so will make a big batch of protein pancakes so I can have some for lunch then some for snacks the next day. I tend to use one egg, 2 scoops of protein powder, 2 scoops of flour, 1/2 tsp baking powder and then around 200ml of almond milk. Four pancakes are around 240 cals. I’ll tend to use a chocolate whey and a chocolate spread on top to make them feel like a proper treat! They are amazing with fruit too!

Posted on

5 Tips for Students Improving Physique at University

The liklihood is that the gym is at the bottom of your priorities when it comes to being a student. Deadlines, reading, socialising and clubs/socities take up the majority of your time at uni.

Obviously, your course work should come first, but I found that sticking to my training programme whilst at uni helped my productivity. Especially in my fourth year, when I was only in classes a few hours per week, it was important to keep myself motivated and keep to a routine. For me, this routine was getting up nice and early, hitting the gym, studying until dinner time then giving myself the evening off. In some ways it kept me sane!

I’ve put together a few tips on how to juggle uni and fitness:

1. Schedule in your gym sessions at the beginning of each week

Write out in your calender in your phone when you’re going to go to the gym. If you know when this will be, it will be easier to schedule the rest of the week and figure out what you need to complete course work wise in order for you to fit your gym session in. This hopefully will also prevent too much procrastination as each day will have a structure

2. Be strict with your rest times and know what you’re going to do each session

In order to give yourself most of the day to work on your studies, be strict with the time you spend in the gym. Time your rest periods to make sure you don’t waste too much time between sets. By having a set plan of what you’re going to do before you go to the gym, you won’t waste time deciding on what to do when you’re there.

3. Be wary of meal deals and pre-prepared food.

When I was at uni, the easiest thing for me to do was grab something quick from Sainsbury’s round the corner. The rubbish thing is that most of the sandwiches/wraps are suuuuper high calorie and not the most nutritious. If you have time to prep some meals to take with you to uni you will not only stick to your nutrition goals, but save some cash too!

4. Get a coach

In order to get the most out of your training and your plan, having a coach will help you to reach your goals so much faster. Not only will a PT motivate you and hold you accountable, but they will be able to tailor a programme that works for you training wise and time wise. Whilst I was at one of my busiest times at university, writing a dissertation, finalising projects for my final year, I began a cut. My coach at the time helped me through this and we got fantastic results (below)!

Being a former student, I completely understand the financial restrictions surrounding getting a coach. That’s why I’m offering students a monthly package to help reach your goals. Train in two 1-1 sessions per month with me in the gym, have weekly online check ins, nutritional guidance, and regular measurements to ensure you are progressing as best as possible.
All for a reasonable £100 per month 🙂

5. Make sure you’re getting enough sleep and stress levels are kept to a minimum

This is easy said, but it’s so important to keep calm when you have all these assignments coming in! Find something that helps you keep mentally positive when you may feel like you’re being drowned in work. For me, I managed to maintain a healthy mindset by ensuring I did enough work during the day so I didn’t have to do work after 7pm. I then spent my evenings cooking myself a nice dinner and binge watching some series.

My mind doesn’t focus particularly well in the evening anyway so trying to force myself to do work at this time would just leave me frustrated and stressed. If this sounds like you, make sure you get up early in the morning and make the most out of your day. Set yourself deadlines such as ‘I’m going to write 1000 words today’, or ‘I’m going to submit this assignment by late afternoon’ to motivate yourself to not procrastinate.

If you are someone who prefers to work at night, try not to stay up super late and make sure you are getting around eight hours of sleep per night. Stress and lack of sleep will both stall your progress when it comes to your physique, so help your body the best you can so it can give you the results you want!

But lastly, please don’t restrict yourself too much!!!

The chances are, you’re only going to be a student once. Although I was cutting in my last semester at uni, in no way did this stop me from going out at least once a week and treating myself when it came to food! Don’t miss out on any experiences just because you’re focused on your physique. It’s all about balance and by not overly restricting yourself, you will be in a better mindset on days when you are sticking to plan!

Posted on

Best Exercises for Growing your Glutes

Thanks to insta we are all after that fuller booty. There are some instagrammers out there who are uber fit and will vouch that the best way to naturally build your glutes is to lift. HEAVY. However, there are still some accounts telling us that to grow glutes we should be using resistance bands, strange leg kick things on the stepper and body weight squats.

If you enjoy these kind of exercises and they get you moving, then that’s a start! But don’t be dissapointed if months down the line your glutes haven’t changed much.

To put it simply – our muscles grow by us overloading them. By lifting more substantial loads, our muscles have to repair themselves. In this repairing and recovery process (so long as suitable nutrition is in place) they will grow. This is called hypertrophy, the enlargement of the cells in our muscles.

Therefore, if we want our glutes to grow, we’ve got to put some load on those muscles!

Here’s my favourite exercises to help grow those glutes!

A post shared by Eugen Loki (@pheasyque) on

Sumo Deadlifts

By encorporating a wider footstance on the deadlift, our glutes take on more of the load. As the deadlift is a compound movement (uses a large number of muscle groups), we can lift heavier than we would be able to do on isolation movements (targetting one muscle or muscle group).

Hip Thrusts

Largely regarded as the King (or Queen) of glute exercises. Make sure your feet are placed to allow a right angle in the legs whilst at the top of the movement, as this ensures the hamstrings don’t take over too much. Make sure you squeeze and the top of the movement and make sure your plevis tilts up to full extension. This is a movement which is easy to lift super heavy in due to the small range of motion and momentum used. However, I tend to find it a lot more effective to chose a load to which I can perform a 12-15 rep range. I feel the mind-muscle connection a lot more this way and get a much better burn. Furthermore, use a resistance band above the knees. That extra abduction creates better contact with the glutes.

Squats

Squats are obvsiously widely percieved as a good glute exercise. For me, in order to target my glutes more in the squat and stop my quads from completely taking over, I need to establish a good mind-muscle connection. I do this by squeezing my glutes hard at the top of the movement as this engages them in the squat. Furthermore, much like the sumo deadlift, taking a wider stance (sumo squat) will put more of the load on the glutes.

A post shared by Lucy Davis Fit (@lucydavis_fit) on

Lunges and Walking Lunges

Load up with either a bar on the back or two dumbells held either side. Make sure you reach the full range of motion. I ensure I lightly tap my knee on the ground with each step. Don’t be afraid to go heavy here!

Bulgarian Split Squat

This is one of my favourite accessory movements I have been using since I started training. Again, to make sure I get the full range of motion, I will push my back knee (leg propped on the bench) back and until I feel the stretch down that quad. Again, go heavy on this one and if you want to increase the intensity even further, add a pause at the bottom of the movement!

Other accessory exercises I use on glute days are more as ‘finishers’ to ‘burn-out’ or fatigue the glutes after the compound and heavier movements. I go for hyper extensions, cable kickbacks, kettlebell swings, crab walks and one-leg raised glute bridges. These accessories would all be performed with lower weights but much higher reps.

So if building a bigger butt is what you’re going for, slam in some of these glute-focused exercises on your next leg day! For any questions on form, load, or rep ranges feel free to drop me a message!

Posted on

120g of Protein on a Vegetarian Diet

The importance of protein

When I first started tracking my food, I was shocked at how little protein I was actually getting in my day-to-day diet. By this point I was a few months into a weight training programme and realised I really needed to pay more attention to my nutrition to compliment my training. I was unsatisfied with the slim, but not toned look I had achieved by doing a year of cardio training. It’s impossible to avoid someone in the fitness industry banging on about the importance of protein. They have reason for it, though. Protein is essential to muscle growth and recovery due to the breakdown into amino acids by our digestive system.

You may have read that if we are training, it is advised we should have around 1g of protein per lb of bodyweight. Therefore, I tend to weigh around 57kg (125lbs) so would therefore try to aim for 125g of protein per day.

To someone consuming meat, this is a very achievable target, without having to get your protein from sources like whey (shakes, bars etc). However, I found that on a vegetarian diet, it was a lot harder to consume that much so I had to make a very concious effort to make sure I did get sufficient levels of protein in my day.

I would love to be able to get all my protein from plant based/natural sources without any extras. But at this point, I need a little extra help to hit that 100g+.

My top sources in my day-to-day diet are:

  • Whey Protein Powder (20g per scoop) (I use the MyProtein Whey Impact in the Chocolate Smooth or the Sticky Toffee Pudding flavour)
  • Eggs (13g for a medium egg)
  • Greek Yoghurt (10g per 100g of Fage Total 0%)
  • Quorn Pieces (13g per 100g)
  • Quorn Mince (14g per 100g)
  • Tofu (10g per 100g)
  • Baked beans (9g per 200g)
  • Chick peas (7g per 100g)
  • Kidney beans (8g per 100g)
  • Protein bar (most are around 20g. Grenade Carb Killa are my faves!)

I became a vegetarian for ethical reasons rather than for taste, so I eat A LOT of quorn because I just enjoy the taste. Quorn isn’t the best for macros and calories, however it is reasonable inexpensive and very versatile. I really enjoy cooking with tofu but sometimes it is less time effective and a wee bit more expensive.

So for all you plant based people out there- get those beans and pulses in! Not only do they have decent amounts of protein, they are obviously packed with fantastic micronutrients too.

My typical day of eating would be:

Breakfast – Protein Oats (25g whey, 50g oats and perhaps a banana/tangerine/grapes)

Lunch – either eggs on toast, beans on toast, or protein pancakes (25g whey, 25g flour, 1 egg, almond milk served with fruit)

Dinner – A base carb (rice, pasta, potato or noodles), a protein (tofu or quorn), and a PILE of veg including beans or pulses (chickpeas/kidney beans/black beans/mixed beans, pepper, onion, aubergine, courgete, cherry tomatoes). I cook these all together in a different sauce each day to mix it up. Sometimes I’ll make it more like a curry, or more oriental with soy or hoison, or with BBQ, or a tomato based sauce. A dollop of hummus on the side gives a little extra protein too!

Snacks – Greek yogurt and fruit, cereal (right now I’m enjoying the chocolate wheetabix protein crunch), hummus and veg or tortilla chips, protein shake. My new find for a nice sweet snack whilst I’m cutting is an ice lolly! Most fruit ice lollies you find in supermarkets are around 40 cals! Amazing 🙂

I hope this post was helpful, as it took me a while to get into a routine of what worked in my diet and what was feesable time and cost wise for me.

So if you are getting into weight training and are looking to change your body a bit more, get that protein in!