EAT CLEAN, TRAIN MEAN, GET LEAN WITH #CROCKFIT

Transcription

1 EAT CLEAN, TRAIN MEAN, GET LEAN WITH #CROCKFIT

2 #CROCKFIT NUTRITION PLAN by Alex Crockford 2

3 CONTENTS PAGE Attention 4 The CrockFit nutritional fundamental 5-6 Nutrition Overview 7 Extra Tips 8 Supplementation 9 General Supplement Information The CrockFit diet plan 13 How do I personalise the #CrockFit diet for me? 14 The CrockFit diet FAQ #CrockFit Breakfast Recipes #CrockFit Lunch Recipes #CrockFit Snack Recipes #CrockFit Diner Recipes #CrockFit Treats Recipes ONE DAY EXAMPLE OF YOUR #CROCKFIT DIET PLAN 58 Shopping List Thank You 61 3

4 ATTENTION Nutritional recipes, Information and Macronutrient Breakdown advice given in #CrockFit nutritional guide Nutritional information provided on the #CrockFit plans are based on general health. The macronutrient advice and calorie calculation is based according to health and fitness industry standards; you should carefully evaluate the information provided and base it on your own health and fitness goals. The recipes provided in #CrockFit DO NOT cover any allergy advise and we take no responsibility for any kind of food allergies you may develop by following recipes provided in #CrockFit plans. Please read ingredients given in each recipe before you follow and seek medical help and advice if you think you might be allergic to any of the ingredients provided. Supplementation Recommendations #CrockFit recommends Reflex nutrition supplements as a part of your routine. Before relying on any supplement information on the #CrockFit plans, you should carefully evaluate the accuracy, completeness and relevance of such information for your purposes, and consider the need to obtain appropriate expert advice relevant to your circumstances including naturopath, nutritionist and dietician. Reflex Nutrition has made considerable effort to ensure there is quality and accuracy in the information provided on supplementation. However we recommend you read Reflex nutrition terms and conditions on Reflex nutrition s website Please also read allergy advice Exercise technique, recommendations given on the #CrockFit plans. Exercise techniques shown in the #CrockFit plans, including photos and videos are either demonstrated or instructed by Alex Crockford who is a qualified level 3 personal trainer. Please make sure you study the instructions given for each exercise in the #CrockFit plans and see videos for reference, we take no responsibility for any injuries caused due to poor postures or incorrect method of performing exercise. Please note each exercise plan in #CrockFit plans recommends repetitions, rest and exercise equipment, it is entirely up to you to adjust this based on your own health and fitness levels. COPYRIGHT By purchasing this guide you agree to the terms, that under copyright laws you shall not: Copy this book Distribute copies (free or for sale) Renting or lending this book Making an adaptation of this book 4

5 THE #CROCKFIT NUTRITION FUNDAMENTALS A successful nutrition plan in this 12 week transformation will be the difference between seeing some changes and seeing exceptional changes. The importance of what you put in your mouth equals the importance of how hard you work in the gym. Both aspects need to be extremely focused on to ensure your body transformation to be successful. However it s very common that people put appropriate effort in the gym but struggle to back it up with appropriate nutrition. In this section I will show you the main principles you must take seriously but don t worry, simplicity is key! There is no need to overcomplicate things. If it comes out of the ground, off a tree or used to have a face, then you can eat it. The majority of the food you eat should be REAL FOOD. Foods you would ve been able to find thousands of years ago not on a shelf in your local supermarket. GREENS/SHAKE This is my first point because it s so important and hugely under used in most people s diets. If you are looking to lose fat and get leaner then you must make dark green, fibrous vegetables the main event at every main meal. Imagine your plate in front of you, 50% of that plate should be dark green veg. Spinach, kale, broccoli and asparagus are my top recommendations. If you find this tough sometimes then I suggest drinking a greens shake as a backup or maybe additional to real veg just to ensure you have enough. EARN YOUR CARBS You will need carbs in this transformation for energy, for muscle glycogen re-storage, for enhanced sleep quality and much more, however in an intense 12 week transformation like this one your carbs must be earned! Meaning you must push yourself past your comfort zone in the gym, like it was your last ever session! If so, the carbs you eat will be digested and put straight to good use, but if you are inactive then you risk the carbohydrates becoming excess calories, therefore a storage of fat NOT ideal. CUT JUNK Let s say you have reached your perfect body shape and you were happy to maintain your physique, then I would probably recommend some relaxed times in your diet, a cheat meal or a night out drinking from time to time etc. BUT you re not where you want to be yet! So, I cannot express enough how important it is to cut all junk food. In just 90 days, you must make every day count. 5

6 THE CROCKFIT NUTRITION FUNDAMENTALS EAT PROTEIN AT EVERY MAIN MEAL (3 MEALS) Protein is one of the most important aspects of this diet and will help you lose weight by helping you stay more satisfied, therefore having fewer cravings and eating less overall. Protein is essential for muscle growth and repair after your muscles have been damaged in the gym, so make sure you fill your diet with small and regular consumptions of protein. BREAKFAST Starting the day well is hugely important for the success of this programme and will have an effect on the rest of the day. Your breakfast needs to deliver the essential nutrients to your body to continue to fuel your muscle growth and kick start your metabolism as early in the day as possible. It s time to move away from the ideas of a standard high carb low protein breakfast (toast and cereal!!) and think of breakfast like any other meal in the day. You need to combine protein, fats and veg for a well balanced, nutritious and fat burning breakfast! 6

7 NUTRITION OVERVIEW Below are the Three Macro nutrients 1. PROTEIN 2. CARBOHYDRATE 3. FAT PROTEIN Protein, like stated previously, will be one of the most important components of your diet. Protein carries 4 calories per gram. To assist muscle growth during this transformation I recommend consuming between (dependent on how active you are/how much resistance training you do) x lb. of body weight of high quality and lean types of protein (grams). An example with 175lb person: 175 x 1 175g protein (minimum) 175 x g protein (up to) So, daily protein intake should be 175g- 333g for example. SHOPPING LIST Some good protein choices: Beef White fish Oily fish Chicken Turkey Eggs Pork (occasionally) Whey protein shake Greek yoghurt CARBOHYDRATE Like suggested above, carbohydrates are well needed in this plan but should well and truly earned by intense training! Carbs deliver 4 calories per gram and the majority of your carbohydrates should come from vegetables, but more starchy types will also be occasionally needed to further re-store muscle glycogen and help increase calories if needed. This all depends on how extreme you need your fat loss to be (how much excess fat you have to lose). My recommendation is to monitor the foods/calories that you consume and how quickly your body is (or isn t) changing, then adjust accordingly. There is no one size fits all approach so you must learn the best way for yourself. SHOPPING LIST Some good carb choices: All dark green veg Peppers Oats Rice Sweet potato Fruit/berries Greek yoghurt Quinoa Beans Chia FAT Just because you have fat on your body, it does not mean you should not eat fat. In fact, you shouldn t fear fat, not the good types anyway! Fat, unlike carbs and protein carries 9 calories per gram and is extremely important for many of the body s functions, especially for muscle building and fat burning (yes, fat burns fat!!!) and much more. Enjoy some of the foods listed here but make sure you avoid trans fats and hydrogenated fats in lots of junk food such as cakes, biscuits and other processed foods. SHOPPING LIST Some good fat choices: The fats carried in red meat The fats carried in oily fish Nuts Seeds Coconut oil Olive oil (don t cook with) The fats in egg yolks 7

8 EXTRA TIPS Clear your cupboards. They should be filled with all the right foods. There should be no options for when you feel weak. Eat REAL food. Could a caveman find it? What did your food eat? Quality is important. Free range and organic is ideal. You need to be organized in food like you are with the gym. You must know what you are eating on that day, leaving no room for unplanned mistakes. Prepare food the day before in case you re in a rush. Keep things simple! Don t shop hungry. And make a shopping list. Shop for the same foods on a regular basis, so you don t get caught on the sweets isle Cook in bulk. Monitor and see how foods react with your body. Then adjust as you go according to the results. Add spices regularly, not only to keep your food interesting but also for their amazing health benefits. Be sure to add cayenne pepper, black pepper, cinnamon, ginger, turmeric, and chilli. Any other quick questions contact me on twitter or instagram CHECK ME OUT!!! Make sure you keep up to date with my regular blogs and social media posts, where I share tips, more recipes and well, my way of staying in touch with you! 8

9 SUPPLEMENTATION Real food will always be the most important aspect of your nutrition, however appropriate supplementation can be immensely beneficial if used appropriately. View supplementation purely to supplement the rest of your nutrition, not to replace it. The supplement market is vast and can cause much confusion when trying to understand what to use to help you reach your goals. The industry is highly researched so if you choose the right products from established and trusted brands then the supplements you take will be safe and effective. Take some time to look through my suggestions and include them in your 12 week plan. Again, these are just guidelines and optional so if you have any queries or doubts then please consult a physician. All supplements should be taken in strict accordance with manufacturers recommendations. REMEMBER, THIS SUPPLEMENTATION SECTION IS JUST AN INFORMATIVE GUIDELINE TO HELP YOU UNDERSTAND SOME PRODUCTS ON THE MARKET. USING THESE SUPPLEMENTS ARE COMPLETELY OPTIONAL. DEPENDING ON YOUR GOALS, SOME SUPPLEMENTS WILL BE MORE APROPRIATE FOR YOU THAN OTHERS. 9

10 General Supplement Information WHAT? WHY? WHEN? Whey protein This form of protein is derived from cow s milk. BCAA (Branched Chain Amino Acid) Casein protein This form of protein is derived from dairy products it makes up about 80% of cow s milk. Creatine To help the body repair and build new muscle. Whey is digested quickly, which is why it s the best choice for post workout nutrition. This meal immediately after training is one of the most important meals of the day and will have a great impact on replenishing your muscles and assisting growth. These are made up on the three essential amino acids called leucine, isoleucine and valine and are used in the body to keep a steady supply of proteins carried to your muscles. This is beneficial for muscle building, decreasing muscle fatigue, increasing recovery and has also been proven to decrease muscle loss whilst dieting. BCAA s are an unmissable tool during this 12 week plan! Just like whey, casein will help build and repair muscle tissue. However, casein has a slower digestion rate and works like a drip-feed into your bloodstream over long periods of time. This means casein is not a good choice post workout, but perfect to take before bed so protein is being delivered to the muscles whilst they rebuild as you sleep. Creatine allows your muscles to lift heavier and harder for longer. Very important for when you are pushing your body to the max to get strength and size results. Creatine sucks water into the muscles so make sure you drink plenty of water to avoid dehydration. Immediately after training, once a day. Aim for at least 40g of whey protein powder. On training days consume one serving before the session and one serving immediately after. If you re doing an extra long session or adding cardio work at the end then take a serving mid workout too. On non-training days consume a serving upon waking or during a long gap between meals. One serving before bedtime or before long periods without food. 5g serving in your postworkout shake. Glutamine Amino acid This amino acid can already be found in the body however it s also a good supplement for gut health and protein synthesis. Especially if you are training hard and on a low carb diet. 10g post workout. Very low carb diet 20-30g post workout. 10

11 General Supplement Information WHAT? WHY? WHEN? Multivitamin A good quality multivitamin will be a perfect addition to a solid and varied healthy diet. Whilst training hard you will be putting a lot of stress on the body and using up lots of vitamins and minerals. A deficiency in these could lead to lethargy and exhaustion amongst other negative effects, so a consistent multivitamin is a top recommendation. Be consistent. 2 or 3 capsules daily, with meals. Beta-alanine Amino acid This is an amino acid great for improving mental focus during a training session and will increase the amount of reps you perform at a high intensity. Follow the label guidelines for dosage. Take about 30 minutes before a training session. Pre workout A pre workout shake is usually quite a potent combination of ingredients to trigger a stimulatory effect before a training session. This will enable you to train harder, longer, with more focus and concentration and with a delayed fatigue and lactic acid build up. Be cautious of dosage, I recommend trying small dosage to trial your tolerance. Always follow label guidelines. Take minutes before training. Vitamin D The body makes this vitamin when our skin comes into contact with sunlight. As well as spending plenty of time outdoors, take this supplement to support bone health and a strong immune system. 1000mg per day. 11

12 General Supplement Information WHAT? WHY? WHEN? Fish oil Fish oil helps to reduce inflammation in the body and also has positive evidence to show improvements in heart health, enhancement of memory and cognitive function and a reduction in body fat! The oil contains omega 3, which has become extremely important for us to consistently include in our diets to improve our omega 3 to 6 & 9 ratio, which in this modern world has become in-balanced. Aim for 1-4g a day depending on the quantity of oily fish you have in your diet. ZMA ZMA is an effective combination of zinc, magnesium and vitamin B6 (you can use these supplements separately if you like). This combination will help stimulate testosterone production (which assists building muscle and performance), reduce the perception of fatigue, and improves sleep quality and recovery. Most combinations consist of: Magnesium mg Zinc 30-40mg B mg Take one serving (usually three capsules) immediately before bed. L-Carnitine This compound has many roles in the body, mainly for the utilization of fat stores for fuel. L-Carnitine will also suppress appetite and reduce fatigue. This is a great amino acid for throughout the day but especially for pre workout to help mobilise and utilize your fat cells. Aim for 2-4g per day. Mostly pre-workout. Natural fat burner/ thermogeni cs These are a mixture of herbs and stimulants to increase your body temperature, supercharge your metabolism and torch your fat! Read closely to the label guidelines and avoid long-term use for best safe and effective use. Check serving quantities on label. I suggest upon waking and pre-workout. Avoid taking fat burners after 2pm as it may affect your sleep quality. All of these supplements (and much more) can be found at the highly recommended Reflex Nutrition. Please feel free to contact me to ask for their branded product names. 40% off discount code AFCROCK- FORD

13 THE #CROCKFIT DIET PLAN In this section you will find full diet plan options, designed to deliver varied, simple, quick, easy, fat burning and muscle building food. It s time to stop the low calorie diets, the fasting days, low calorie shake diets that leave you feeling low in energy and starving and the continuous bad feeling you feel by stepping on the scales! It s time to eat lots of great quality food, prepared fresh, tasting great, fuelling the body with energy, making you feel amazing and resulting in a healthy and strong body shape to be proud of! EAT CLEAN, TRAIN MEAN, GET LEAN. You are not limited to these meals I have created. I have chosen these varied meals to provide you with some initial guidance and inspiration for further creativity and imagination in the kitchen. The more passion you gain in this, then the greater chance you ll build healthy habits for life! Hence the importance in enjoying the food you eat! Vegetarian? No problem. I ve included many vegetarian meals for options and to trigger some inspiration for you to try your own. And what about the meals that consists of meat? Why not try making the same meal without that meat option anyway? If you struggle to get enough protein content in your day then also consider supplementing with a vegan protein shake at Discount code available in the main guide section. Keep a close eye on my social media (especially instagram and facebook) for my food and #CrockFitFood to get even more ideas. Please don t hesitate to get in contact with me or ask questions there. In month 1 (out of 3) I recommend preparing and eating mainly the lower carbohydrate based meals so you see a quick shift in initial fat loss, and then start to add these meals post (after) workouts in month 2 & 3. I have made this clear in the diet plan. The category the meal falls into (breakfast, lunch etc.) does not have to be so! If you fancy one of the breakfast meals for dinner or visa versa for example, then why not! The flexibility is yours, so make sure you enjoy your food and fit food prep around your lifestyle. However, consider food timing, for example aim to eat the higher carbohydrate meals post workout when possible, so the carbs go straight into your recovery from the tough training session. Also consider cooking in bulk, simply double or treble the amounts to make enough for tomorrow too! On training days, don t forget to take an optional protein shake after your workout too! To assist your recovery and increase overall protein content which helps with lean muscle growth and fat burning effects. Training day/non training day. Generally speaking, aim to eat less overall food volume on non-training days as your are burning less calories, therefore it s great to consume a bit less too! 13

14 How do I personalise the #CrockFit diet for me? Need extra diet individuality/specificity? Calculate your specific calorie requirement using the article in my blog called How to calculate your required calories? at bsyq9waegwe53bds3hyxf4v0vckvcs When you have a calorie target you can track your calories with the app myfitnesspal or use the calories in the meals in my diet plan. This may only be necessary further down your fat loss journey i.e. when you have less to lose it becomes tougher. If you are at the stage where you would like to start to gain weight and focus mainly on muscle building (overall weight gain) then it s time to increase your calories gradually whilst you train hard in the gym. You can also use the calorie calculation as stated above or try increasing your portion sizes of the same meals, or adding another different meal, or maybe just subtle increases in supplementation whilst maintaining calorie content from food. I find it really useful to track my calories and macros regularly so I can have a target each day to work towards. This really is a fantastic way of achieving quick results towards your goals. 14

15 THE #CROCKFIT DIET FAQ What if I want to gain weight instead? Generally & simply speaking you need to start increasing your overall calorie intake. Whilst maintaining the same protein & fat amounts per day, I recommend trying a tactic called carbohydrate cycling. This will help promote muscle gain whilst preventing fat gain, and possibly even help further fat loss! So, this basically means changing the carb content of your diet from day to day between low and high. On workout days increase your carb intake (from healthy options in the diet plan i.e. oats, potato, rice, quinoa, fruit etc.) by adding a portion of carbohydrates to each of your main meals. On rest days (low activity days) keep your carb intake low to none! Focus your meals on high protein/high fat and dark green vegetables. Continue this process and monitor how your muscle gain and fat loss results are progressing. If you are gaining weight too quickly and storing fat then reduce your carbohydrate intake slightly to see how your body responds. However, if you are still not gaining weight then increase carbs even further, but don t forget to work extremely hard in your workouts! Example: 1. Training day High carbs 2. Training day High carbs 3. Rest day Low carbs 4. Training day High carbs 5. Rest day low carbs 6. Training day High carbs 7. Rest day Low carbs What do I do if I ve lost lots of weight and now I want to gain more size? Follow the same as above. What if I m not losing weight quick enough? This could be for a variety of reasons however lets focus on diet. First of all, in simple terms your energy balance may not be where it needs to be. This means you are consuming more calories than you are burning, so you could start with either addressing how much activity you do or how many calories you consume or both! Previously explained in the plan, I talk about the importance of carbohydrate amounts & timing. If you have weight to lose and you haven t been seeing much fat loss results then keep your carbohydrates to a low amount. However on days where you do consume a portion of carbohydrates for example fruit or sweet potato then plan this meal for after your workout! After you ve worked hard, your body will digest these nutrients much better and will contribute to your refueling and recovery. 15

16 THE #CROCKFIT DIET FAQ What if I ve hit a plateau in fat loss? Congratulations! Well done! This is a good sign that you have pushed your body, made so much progress that now your body needs more stress to make further progress. So now it s time to make some more adjustments. Firstly, in regards to training you don t need to worry about that at all, all you need to do is follow my plan, as I have planned for these plateaus and you will feel the intensity increase in the workouts I have provided. In regards to your diet/nutrition, the changes you ve made so far has brought you to this point so well done! So now you have to tighten up your eating routine start to look a bit closer at the nutrition involved in your diet. Could you decrease the cheat meals you might have been having? Do you weigh some of your high calorie foods to monitor amounts (for example nuts, oils & other fat sources)? Have you been allowing some mindless snacking throughout the day? Now that you ve gained some initial results have you taken your foot off the intensity pedal? If some of these are the case, then these are aspects you could address. As a last note, move more, enjoy the healthy food you re eating and be consistent, and I promise results will continue. 16

17 #CROCKFIT BREAKFAST RECIPES It s the first meal of the day, and it s the most important one! Step away from the standard bowl of cereal and try these breakfasts to give your body a fat burning kick-start! Quick, simple, nutritious and most importantly tasty! CONTENTS PAGE Protein Pancakes 18 The Meat & Nut Breakfast 19 Salmon & Scrambled Egg 20 Steak, Eggs, Nuts! 21 CrockFit Fry Up 22 Overnight Peanut Butter Oats 23 On the go Egg Muffins 24 Wake up Vital Greens 25 Carrot, Ginger & Turmeric 26 The #CrockFit special 27 17

18 #CROCKFIT BREAKFAST RECIPES Whisk up banana, protein powder, egg, cinnamon and oats. Protein pancakes Great Vegetarian option! 1 chopped banana 1 scoop protein 1 egg 25g oats 1tbsp coconut oil 40g raspberries 1tsp cinnamon 1tsp honey Heat half of the oil on medium heat in a non-stick frying pan. Splodge a few small circles of pancake mixture in the pan. About 1 minute each side until golden. Repeat until the pancake mixture is finished. Add the raspberries and honey. 18

19 #CROCKFIT BREAKFAST RECIPES Heat the oil on a medium-hot non-stick frying pan. The meat & nut breakfast 100g beef steak 20g brazil nuts ½ tsp coconut oil Handful spinach Place the steak on the pan for 4-10 minutes depending on how well done you would like. Keep turning regularly. Place the spinach and nuts on a plate and then add the steak. 19

20 #CROCKFIT BREAKFAST RECIPES Salmon & scrambled egg Salmon fillet 3 eggs 1tsp coconut oil Handful of spinach 1tsp cayenne pepper Pinch of pepper Place salmon fillet in a dish in the oven for minutes at 180*, until cooked all the way through and the fish is flakey. Add the coconut oil to a saucepan on a medium heat. Beat the eggs and place in the saucepan. Add the spinach & the cayenne pepper and keep stirring until the eggs are cooked. Place the scrambled eggs on a plate, followed by the salmon and finish with black pepper. 20

21 #CROCKFIT BREAKFAST RECIPES Steak, eggs, nuts! Steak 1 egg 20g nuts of your choice. Black pepper Cook the steak in a saucepan on a high heat minutes depending on how well done you like it. When cooked, place on a plate to rest. Whilst the steak is resting, fry one egg. Weigh the nuts and place all together on a plate and finish with black pepper. 21

22 #CROCKFIT BREAKFAST RECIPES #CrockFit Fry up Vegetarians take away the Bacon! 3 rashers of lean bacon Asparagus Mushroom 5 plum tomatoes 1tsp coconut oil 2 eggs Chili flakes Grill the bacon on a griddle so the fat can drip away. Place the vegetables on a baking tray and grill for 10 minutes. Heat the coconut oil on a pan at medium heat and fry the eggs to your preference. Place on items on a plate and sprinkle with chili flakes 22

23 #CROCKFIT BREAKFAST RECIPES Overnight peanut butter oats Great Vegetarian option! 200ml unsweetened almond milk 8g chia seeds 1tbsp peanut butter or almond butter 1tsp raw honey or stevia to taste 45g oats 10g protein powder (optional) Half banana or handful of berries In a jar, small bowl or glass combine the unsweetened almond milk, chia seeds, almond butter and raw honey. Add the oats & protein powder and stir a few more times and push down to firm. Cover with a lid or wrap and leave in the fridge over night for at least 6 hours. The next morning, add the sliced banana or berries as a topping. 23

24 #CROCKFIT BREAKFAST RECIPES On the go egg muffins Great Vegetarian option! 3 eggs Half a salad pepper 3 plum tomatoes (or any vegetable of your choice) ½tsp cayenne pepper. In a bowl, mix the eggs, chopped vegetables and cayenne pepper. Poor this mixture into muffin trays and place in the oven at 180* for minutes until the eggs are cooked. Enjoy straight away or leave to heat up and enjoy on the go the next day. 24

25 #CROCKFIT BREAKFAST RECIPES Handful spinach 1/3 of a cucumber Half a green apple (no seeds) Wake up vital greens 1 inch ginger Half a lime juice. A few mint leaves 100g total zero greek yogurt 1 scoop protein powder (ideally Whizz all together in a juicer or smoothie maker to make a smoothie. un-flavoured or vanilla) Some ice cubes 150ml unsweetened almond milk 25

26 #CROCKFIT BREAKFAST RECIPES Carrot, ginger & turmeric Handful ice 75g carrot grated 1 inch ginger peeled 2tbsp greek yogurt 2tbsp coconut milk 1tsp raw honey ½tsp ground turmeric Blend and enjoy! Adjust with water to find the right consistency 26

27 #CROCKFIT BREAKFAST RECIPES The #CrockFit special Handful ice 200ml unsweetened almond milk 20g protein powder 1tsp almond butter Handful blueberries/ raspberries 40g oats Blend and enjoy! 27

28 #CROCKFIT LUNCH RECIPES These quick to prepare and take to work lunches will help you keep away from the poor coffee shop choices or work cafes. Packed full of goodness to keep you energized and satisfied all day long. Yum! CONTENTS PAGE Egg & Rice Salad 29 Italian Chicken Chickpea Salad 30 Quinoa Salad 31 Super Quick Chicken Salad 32 Broccoli & Feta Omelette on Rye 33 E.A.T Egg Avo Tuna 34 Chorizo Scrambled Eggs 35 Haddock & Spicy Tomato Relish 36 28

29 #CROCKFIT LUNCH RECIPES Boil the egg for 8 minutes. Egg & rice salad Great Vegetarian option! 100g basmati rice Handful green beans 15g crushed walnuts 1 egg 1tsp fresh lime juice 1tsp olive oil Pinch of black pepper Cook the rice in the microwave for 2-3 minutes and make sure it s hot, and boil the chopped green beans, simmering for 3 minutes. Crush the walnuts. Add these ingredients together and squeeze half a lime over the salad. Pour the oil over the top and sprinkle the black pepper. Gently mix/toss the salad. 29

30 #CROCKFIT LUNCH RECIPES Italian chicken chickpea salad Vegetarians take away the Chicken! 1 chicken breast 2 salad tomatoes 1/3 red onion 1tbsp chopped fresh basil 2tbsp balsamic vinegar 1tsp olive oil 130g drained chickpeas/ garbanzo beans 30g feta cheese Pinch of black pepper and salt Oven cook or grill chicken breast until cooked all the way through and cut into strips. Chop tomatoes, onion, basil into small squares. Rinse and drain the chickpeas. Combine all these ingredients with the balsamic vinegar, olive oil, salt and pepper. Mix gently in a bowl and sprinkle the feta cheese on top. PICTURE VEGETARIAN OPTION 30

31 #CROCKFIT LUNCH RECIPES Quinoa salad Great Vegetarian option! 60g dry quinoa 1 salad tomato 1/4 red onion 1tsp fresh lime juice 1tsp olive oil Half a red chili pepper 4 pieces of long stem broccoli Wash and rinse the quinoa. Simmer on a medium heat in a saucepan with 180ml water for about 20 minutes. Stirring occasionally until fluffly. Chop the tomato and red onion into small squares, and slice the chili and broccoli. Combine everything together and squeeze the fresh lime juice and drizzle the olive oil on top. 31

32 #CROCKFIT LUNCH RECIPES Super quick chicken Salad Vegetarians take away the Chicken! 1 chicken breast Handful spinach Half a yellow pepper 5 plum tomatoes 1tsp chopped fresh basil Half a medium avocado 1tsp fresh lemon juice Pinch of black pepper Cook the chicken in the oven at 200* for 30 minutes, until the juices run clear. Lay a bed of spinach and add sliced yellow pepper, chopped plum tomatoes, sliced avocado and chopped basil. Squeeze the lemon juice on the salad. Place the chicken on top and Finish with a sprinkle of black pepper. PICTURE VEGETARIAN OPTION 32

33 #CROCKFIT LUNCH RECIPES Broccoli & feta omelet on rye Great Vegetarian option! 1tsp coconut oil 3 eggs Handful of broccoli 30g feta cheese 1tsp dried dill 1 slice of rye bread Heat the oil on a medium heat nonstick frying pan. Chop broccoli and place in frying pan for 2 minutes. Beat eggs and mix in the dried dill and feta cheese. Add this mix to the frying pan after the 2 minutes is done. Cook for another 2-3 minutes until the omelet is cooked and flip one side over to fold the omelet and serve on toasted rye bread. 33

34 #CROCKFIT LUNCH RECIPES E.A.T Egg Avo Tuna Vegetarians take away the Tuna and add Vegetable of your choice! 2 eggs Half a medium avocado Half a tin of tuna in spring water 1tsp chili flakes Parsley leaves 1tsp fresh lime juice Boil the eggs for 10 minute, then cover with cold water before taking the shells off. Slice the eggs and place on a plate. Mash the avocado and mix with the lime juice and chili flakes and place next to the eggs. Drain the tuna and simply place next to the other items and finish with parsley leaves. 34

35 #CROCKFIT LUNCH RECIPES Chorizo scrambled eggs Vegetarians take away the Chorizo! 3 eggs 1tsp coconut oil 50g chorizo sausage 3 plum tomatoes ¼ red onion Handful of kale Parsley leaves Heat the sliced chorizo in one frying pan on a medium heat. In another frying pan heat the oil on a medium heat and add the beaten eggs, thinly sliced onions and halved tomatoes. Keep stirring to scramble the eggs. Rinse the kale and boil the kale for 5 minutes, drain and then make this the bed. Add the scrambled egg to the plate and then place the chorizo on top, followed by the parsley to finish PICTURE VEGETARIAN OPTION 35

36 #CROCKFIT LUNCH RECIPES Haddock and spicy tomato relish Vegetarian just use the relish with your choice of Vegetables. Make the spicy tomato relish (see snacks) Haddock fillet Make the spicy tomato relish (see snacks) Place the haddock on a baking tray and cook on the oven at 180* for 15-18minutes. Heat up the spicy tomato relish and place on top. PICTURE VEGETARIAN OPTION 36

37 #CROCKFIT SNACK RECIPES Got that 4pm slump? Don t reach for that coffee and chocolate muffin! Try these simple and delicious snacks to keep you excited about your food and keep you recovering from that tough workout you did earlier! Easy to prepare and pack, just don t forget to take with you when you re on the go! CONTENTS PAGE Avocado Whip 38 Savoury Crisp Bread 39 Nuts 40 1 Portion Of Fruit 41 Egg Stuffed Tomato 42 Courgette Pancakes 43 Reflex Rbar 44 37

38 #CROCKFIT SNACK RECIPES Avocado Whip Great Vegetarian option! Little gem lettuce leaves Half a medium avocado 50g total zero greek yoghurt 1tsp fresh lime juice 1/2 tsp cumin parsley leaf Mush the avocado and mix together with the yoghurt, lime juice and cumin. Use a spoon to scoop the mixture into the lettuce leaves and eat with your hands. Add the parsley on top 38

39 #CROCKFIT SNACK RECIPES Savoury crisp bread Great Vegetarian option! 2 crisp breads Half a salad tomato Half an avocado 10g pine nuts Place the crisp bread on a plate Mush or slice the avocado and place on top. Followed by sliced tomato. Finish with pine nuts on top. 39

40 #CROCKFIT SNACK RECIPES Nuts! 20g mixed nuts or nuts of yourchoice. Once per day maximum 40

41 #CROCKFIT SNACK RECIPES 1 portion of fruit Your choice! Ideally one a day 41

42 #CROCKFIT SNACK RECIPES Boil the eggs for 8-10 minutes (medium-hard) Egg stuffed tomato Great Vegetarian option! 2 big tomatoes 2 eggs 1tbsp fresh chopped chives Cut the top off the tomatoes and place the cuts on a plate flat surface down. With a spoon scoop out the inside of the tomatoes. Take the shells off the eggs and cut up and mash the eggs. Use a spoon again to place the egg into the empty tomato. Sprinkle with chives to finish. 42

43 #CROCKFIT SNACK RECIPES Grate the courgette. Beat the eggs. Courgette pancakes Great Vegetarian option! 3 eggs 1 courgette 1tsp coconut oil 2tbsp fresh chopped chives Pinch of salt and pepper In a bowl, mix the eggs, courgette and salt, pepper and chives. Heat the oil medium on non-stick frying pan. Splodge small circles of the mixture on the pan. Cook for 1-2 minutes until golden brown. Sprinkle some more chive on top to finish. 43

44 #CROCKFIT SNACK RECIPES Reflex Nutrition RBar 1 bar Open wrapper and enjoy! 44

45 #CROCKFIT DINNER RECIPES Your evening meal is a great chance to deliver top quality nutrients to those sore muscles and increase your fat burning potential! Some of these recipes may take a bit longer than the others, but I know you ll enjoy preparing CONTENTS PAGE Spicy Salmon & Asparagus Salad 46 Carbless Beef Burger 47 Oriental Turkey Stir Fry 48 Lamb Koftas 49 Spicy Crusted Salmon 50 Mince Beef Stuffed Pepper 51 Cheesy Stuffed Chicken Breast 52 45

46 #CROCKFIT DINNER RECIPES Place the salmon on foil on a baking tray. Season with cayenne pepper and a slice of lemon. Spicy salmon and asparagus salad Vegetarians take away the Salmon and replace it with Soya chunks or Tofu! Salmon fillet Slice of lemon ½ tsp cayenne pepper 100g asparagus 1tsp olive oil 1tsp balsamic vinegar 20g pine nuts Pinch of salt and pepper parsley leaf Wrap the foil over the top and place in a pre heated oven at 200* for minutes. In a separate dish place the asparagus, olive oil, salt and pepper. Mix around and place in the oven for the same time. Take both items from the oven, chop the asparagus into inch long pieces and place in a bowl and mix the pine nuts in. Cut the salmon into pieces and add to the bowl and splash with balsamic vinegar. Finish with a parsley leaf on top. 46

47 #CROCKFIT DINNER RECIPES Carbless beef Burger Vegetarians take away the Beef and replace it with Quorn meat of your choice. 200g lean beef mince 1 egg ¼ red onion Pinch of salt and pepper 1tsp paprika 2 portobello mushrooms 2 wide edges of a red pepper Handful of spinach Mix the beef, egg, onion, paprika and salt and pepper. Create a big burger or a few smaller ones. Place the burger on a grill tray in a pre heated oven at 180* for minutes and make sure it s cooked to your satisfaction. Place the mushrooms and the widely cut peppers in a dish to roast at the same time as the burger. Lay a bed of spinach on a plate then first place the mushrooms, then the red peppers. The beef burger goes on top. 47

48 #CROCKFIT DINNER RECIPES Oriental turkey stir fry Vegetarians take away the Turkey and replace it with Quorn turkey. 1tsp coconut oil g Turkey breast Broccoli Half a courgette 50g baby corn 10g sesame seeds 1tbsp reduced salt soy sauce 1tsp Chinese 5 spice Pinch of black pepper Heat the coconut oil in a pan at medium heat. Add the turkey to the pan. When the pinkness in the turkey has gone, add the broccoli, courgette & baby corn. When the turkey is cooked then add the sesame seeds, soy sauce, the spice and the black pepper. Continue to stir for another 2-3 minutes and then serve. 48

49 #CROCKFIT DINNER RECIPES Lamb koftas Vegetarians take away the Lamb and replace it with Quorn Mince. 150g lamb ¼ red onion Clove garlic 1tsp chili flakes 1tsp paprika 1tsp cumin Pinch of black pepper 40g greek yogurt 1 tsp fresh mint 1 tsp fresh coriander 3 plum tomatoes Half a salad pepper Lettuce Combine the lamb, onion, garlic, chili flakes, paprika, cumin, black pepper. Mould into thick sausage shapes. Place on a grill shelf in the oven for minutes (depending on the size) at 200*. Chop the fresh mint & coriander and add to the greek yogurt. Prepare the salad items and place all together on a plate 49

50 #CROCKFIT DINNER RECIPES Place a mound of ground almonds on a plate, mixed together with the Cajun spice. Beat an egg on another plate. Spicy crusted salmon Salmon fillet 2tsp cajun spice Ground almonds 1 egg Kale Baby tomatoes Place the salmon fillet in the egg and cover all over. Then place the salmon in the grounds almonds and completely cover before placing carefully on a baking tray. Cook in the oven for 20 minutes at 180*. Make kale crisps (see snacks) or boil. Cut the tomatoes in half and serve! 50

51 #CROCKFIT DINNER RECIPES Mince beef stuffed pepper Vegetarians take away the beef and replace it with brown rice or pulses or Quinoa 200g lean beef mince 1tsp coconut oil 1/3 red onion 1 clove garlic 50g mushrooms 1tsp fresh thyme 1tsp chili flakes 1 pepper 100g asparagus Heat the coconut oil in a pan on medium heat. Add finely chopped onion and crushed garlic before adding the lean beef mince. Add the mushrooms, fresh thyme and chili flakes. When the meat has been browned, take off the heat and drain any excess liquid. Halve the pepper and start filling in with the beef until full. (If you have any left over, then continue to cook on the pan, maybe for tomorrow s lunch?) Place in a pre heated oven at 200* for another 20 minutes until the pepper are tender. Boil or bake the asparagus at the same time, to your preference. 51

52 #CROCKFIT DINNER RECIPES Cheesy stuffed chicken breast Vegetarians take away the Chicken and replace it with Pepper 1 chicken breast 1 red chili pepper 40g cottage cheese Handful spinach 2 plum tomatoes Kale & broccoli Black pepper Slice through the raw chicken breast so it creates a pocket. In a bowl, mix the cottage cheese, sliced chili pepper and spinach. Stuff the chicken breast with this mix of ingredients. Place the chicken on a baking tray and into a pre heated oven at 200* for 20 minutes. Place the tomatoes on the same baking tray half way through (10 minutes) Boil or steam the green vegetables and finish with black pepper to season. 52

53 CHEEKY #CROCKFIT TREATS Below are just a few extremely tasty treats but with a naughty edge! Wow they re tasty!!... Use these as inspiration to maybe create your own treat when the time comes. Why are they here? Well, I said they are naughty, but in comparison to many sweet products you find on supermarket shelves, these are fine, and include great, fresh ingredients! When you re feeling those cravings coming, keep away from the chocolate bar and try one of these tasty recipes! BUT this is for a very occasional use, not a daily desert!... Going to the cinema? Having friends round? Enjoy these cheeky treats to help you get through the social occasions. CONTENTS PAGE Dark Choc Nut Clusters 54 Dark Choc Fruit Dips 55 Sweet Potato Brownies 56 Banana Ice Cream 57 53

54 CHEEKY #CROCKFIT TREATS Dark choc nut clusters 2tsp almond butter 10ml unsweetened almond milk 30g dark chocolate 40g oats Heat the almond butter, milk and chocolate on a low heat saucepan until melted. Add the oats and mix together and remove from the heat. Use a spoon (or an ice cream spoon) to make balls and place on a baking tray and out in the fridge for a minimum of 10 minutes. 54

55 CHEEKY #CROCKFIT TREATS Dark choc fruit dips 40g dark chocolate 100g strawberries (or any fruit!) Melt the chocolate on a low heat saucepan. Dip the fruit into the chocolate and place on baking paper to put in the fridge for at least 10 minutes. 55

56 CHEEKY #CROCKFIT TREATS Sweet potato brownies 2 medium sweet potatoes 80g ground almonds 100g oat flour (buy or blend your own) 14 pitted dates 4tbsp raw cacao or cocoa powder 3tbsp raw honey Pinch of salt 40g whole hazelnuts 40g dark chocolate (optional) Heat oven at 180 degrees. Peel the sweet potatoes, cut them into chunks and boil for 20 minutes until soft. - Mix all ingredients (apart from the sweet potato and dates) - Blend the sweet potatoes with dates (I used a nutri bullet but you can use a hand blender too.) until it becomes a smooth creamy paste. - Add the sweet potato and date combination to the other mix. Mix everything together. - Place on a lined baking dish and in to oven for 20 minutes until you can pierce with a knife and it comes out dry and shiny. - Melt the dark chocolate in a dish over boiling water. - Leave the brownie to cool for 10 minutes and then drizzle the melted dark chocolate on top. - Leave the brownie for at least 30 minutes for the mixture to solidify and then eat warm. Or leave in the fridge to really solidify for later. 56

57 CHEEKY #CROCKFIT TREATS Cut the banana into chunks and then cover on a plate and place in the freezer. Leave in the freezer for at least an hour before preparing the ice cream. Banana Ice Cream Banana 50ml unsweetened almond milk (depending on thickness) 5g flaked almonds 1 tsp orange zest 10g dark chocolate When you are ready to prepare the ice cream, start finely grating an orange for the orange zest. Simmer water in a pan on the hob and place a glass dish/bowl on top. Place the chocolate in the bowl and keep stirring until melted. Place the banana in a blender and add a splash of unsweetened almond milk. Plus/minus the amount for preferred thickness of the ice cream. - Poor the ice cream into a bowl, add the orange zest, drizzle the chocolate and add the flaked almonds. 57

58 ONE DAY EXAMPLE OF YOUR #CROCKFIT DIET PLAN This table below is just an example using the recipes from the #CrockFit diet plan. You can mix and match type of meals and apply your workout and protein shake to fit your routine. Meal 1 - Breakfast Meal 2 Lunch Meal 3 Snack Protein Pancakes Italian chicken chickpea salad Savoury Crisp bread Workout Meal 4 Post workout Meal 4 - Dinner Meal 5 Pre bed snack Post workout protein shake Oriental Turkey Stir Fry Dark Choc Fruit Dips 58

59 SHOPPING LIST Fruit, vegetables & leaves Meat and fish Nuts and legumes Banana Garlic Strawberries Raspberries Eggs Brazil nuts Pine nuts Blueberries Apples Lemon Long stem broccoli Beef mince Beef steak Almond flakes Walnuts Chickpeas (garbanzo beans) Lime Spinach Broccoli Kale Smoked salmon Macadamia nuts Cashew nuts Plum tomatoes Sweet potato Chicken Almonds Cucumber Chopped tomatoes (carton/can) Tin of tuna Almond butter Hazelnuts Avocado Big tomatoes Ham (pork) Un-sweetened popcorn Parsley Yellow pepper Ginger Red pepper Chorizo sausage Sesame seeds Chia seeds Mint leaves Red onion Un-smoked bacon Ground almonds Chive Baby corn Green beans White onion Basil leaves Gem lettuce Salmon fillet & smoked Salmon Uncooked prawns Sweet Honey Stevia Dried cranberries Chili Edamame beans Turkey mince Dark chocolate Asparagus Portobello mushroom Cod fillet Dried mango Courgette Carrot Tomato puree Ginger Lamb Sultanas/raisons Raw cacao Continued in the next page... 59

60 SHOPPING LIST Spices Supplements Cinnamon Turmeric Cayenne pepper Chili flakes Dried dill Cumin Black pepper Salt Green tea bags Curry powder Ground coriander Mixed herbs Paprika Garam masala Chilli powder Chinese 5 spice Dairy Protein powder Protein bar Oils & liquids Coconut oil Olive oil Balsamic vinegar Reduced salt soy sauce Unsweetened almond milk Coconut milk Grains, rice and bread Crisp bread Oats Whole-meal bread Whole-meal bagel Rye bread Rice Quinoa Total zero greek yoghurt Feta cheese DON T FORGET THE TUPPERWEAR. 60

61 Don't be overwhelmed by the food preparation and the long shopping list, as you shop for a couple of week you will notice that the list gets shorter, this is because half of the ingredients have a shelf life. Eating healthy should be a lifestyle and not just for a season or a reason, BUT there is no harm in treating yourself once in a while and believe it or not I am big foodie in my life! Don't get so caught up with calorie counting, focus on eating nutritious food and fuel your body correctly. You have one life and one body, treat it with respect and take good care of it. It has been my pleasure to give you this information and hope you will make the lifestyle changes you need, based on the guidelines I have provided... Stay happy, stay healthy. Thank you. Alex 61