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Calum's Diet & Training Insights - Part 2

17th January 2019


Below is the ‘general outline’ of my weekly routine during my 16/8 IF regime. This took me 3 hard weeks to adjust to then I obtained ‘tunnel vision’ and set small achievable goals which I achieved regularly which helped sustain good moral during my IF which can be a lonely road at times (which I touched on earlier).

Each morning I take 4 x 500mg of Creatine Ethyl (2g) to keep my strength up and always drink a minimum of 3 litres of water each day.


MONDAY
6:30-8:30am - Gym Work, focussing on Chest (Main Muscle Group), finishing with Torso / Lats & Abdominals
8:30-2:00pm - 2-3 Coffees with Skinny Milk (helps keep hunger at bay if you are struggling)
2-3pm - First meal of the day (2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
8-9pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

TUESDAY
6:30-8:30am - Gym Work, Play day in the gym, just mixing things up
8:30-2:00pm - 2-3 Coffees with Skinny Milk (helps keep hunger at bay if you are struggling)
3-4pm - First meal of the day ( 2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
6-9pm - Muay Thai Training (Fundamentals /Technique / Scenario training and at least 1 hour of High Intensity Sparring
9-10pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

WEDNESDAY
6:30-8:30am - Gym Work, focussing on Shoulders & Back (Main muscle groups) finishing with Torso / Lats & Abdominals
8:30-2:00pm - 2-3 Coffees with Skinny Milk (helps keep hunger at bay if you are struggling)
2-3pm - First meal of the day ( 2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
8-9pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

THURSDAY
6:30-8:30am - Gym Work, Play day in the gym, just mixing things up
8:30-2:00pm - 2-3 Coffees with Skinny (helps keep hunger at bay if you are struggling)
3-4pm - First meal of the day ( 2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
6-9pm - Muay Thai Training (Fundamentals /Technique / Scenario training and at least 1 hour of High Intensity Sparring
9-10pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

FRIDAY
6:30-8:30am - Gym Work, focussing on Arms & Legs (Main Muscle Group), finishing with Torso / Lats & Abdominals
8:30-2:00pm - 2-3 Coffees with Skinny Milk (helps keep hunger at bay if you are struggling)
2-3pm - First meal of the day ( 2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
8-9pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

SATURDAY
6:30-8:30am - Gym Work, Generally ‘lightly’ re-hitting Chest & Shoulders and finishing with Torso / Lats & Abdominals
8:30-2:00pm - 2-3 Coffees with Skinny Milk (helps keep hunger at bay if you are struggling)
2-3pm - First meal of the day ( 2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
8-9pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

SUNDAY
No Gym Work today - Rest Day
8:30-2:00pm - 2-3 Coffees with Skinny Milk (helps keep hunger at bay if you are struggling)
2-3pm - First meal of the day (2 x Wholemeal Bagels with 3 slices of good quality ham in each, an apple, banana and an orange, along with high fibre / Protein nuts, beans and seeds)
8-9pm - Second meal of the day (Protein - red meat / Chicken or fish with boiled rice and 2 x Vegetables e.g. Steamed Broccoli or Carrots, Cauliflower and avocado salad with spring onions, radishes and 2 x Hard Boiled Eggs)

This weekly routine combined with my general 16/8 IF regime (certain days 18/6) over a 3-month period helped me go from 104 kg (Left Pic, September 24th 2018) to 87.1 kg (Right Pic, November 24th 2018). On the 10th December 2018 I also achieved my lowest overall body fat percentage thus far of 9.672%, which was one of my life goals.

I am looking forward to adding more refinements to this already strict regime with the great range of products I have since received as an ALBA AMBASSADOR from Alba Sports Nutrition. I’m sure these products are going to give me that extra 1 or 2% that will take my nutrition, wellbeing and fighting performance to the next level. Obviously, on the lead up to my big fight in Hollywood, LA on January 24th I will have to change this dietary and training/fighting regime so to tailor for my big fight night. Briefly, this will involve incorporation of mock Karate Combat fights and in conjunction with Alba Sports Nutrition, pre-, intra- and post-fight specific dietary products will be added to ensure optimal performance is guaranteed throughout.
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