There is no magic pills if you want to achieve a lean, healthy body. Basically, build the perfect plate and exercise.I will add 10 pull ups to my "vegan to the Tour de Yorkshire journey" ( using resistance band to begin with) for 30 days. I will increase the amount by 1 pull up every day, aiming with 40 pull ups on the final 30th day. training my body to foster greater endurance, mind, and self confidence about my own capabilities as an athlete.
On the fourth day, I had Pick-Me-Up smoothie. It was pulled with
- 1 orange
- 1/2 avocado
- 1/2 tsp grated fresh ginger
- 100 ml soya milk
- 100 ml water
- pinch of cayenne pepper
- 1 scoop ( 30 g ) vanilla protein powder.
I added some water to it. It made a mix of over a glass and was too heavy but I somehow had it.
I try to keep 50% of my plate by colourful slow - realeasing vegetables, 30 - 40% by protein - rich vegan foods like beans and pulses or combination of some beans and nuts or seeds and healthy fats. 10 - 20% is a little gluten free whole grain like quinoa or half a cup of starchy vegetables such as sweet potato or beetroot.
Did you know that eating the right types of fat can actually boost weight loss and metabolism. Not only that, eating more fat shuts off your brains hunger and craving centre, and keeping you satisfied for longer.
I aim to include 2 tablespoons of Omega 3 rich nuts and seeds and 1 - 2 cups of leafy green vegetables a day as they can provide Omega 3 fats.
Today I was refuelling myself throughout my busy day with 5AM Pick-Me-Up Smoothie, 9.30AM I had 15g of porridge follow by lunch at around 12PM with tasty Almond Pad Thai.
After work I went to my other working place and because there was no time to train that I was keeping my carbohydrate intake low. If I was training there were optional snack as 2 Banana Cookies ( 12 cookies = 1banana, 100g oats, 1 tbs flaxseeds, 1 scoop vanilla protein, 1 handful of nuts) My dinner was 4 Pea Falafels with Tzatziki and 2 tbs Roasted Root Hummus and steamed vegetable.