01:53It's not rocket science, it's very basic, and most of all, it's being sensible.
01:58How do our meals look?
02:01Well, breakfast is very simple.
02:03I keep it consistent.
02:04Oats, egg whites, maybe a couple of full eggs, depending on how much fat I need during the day.
02:10And there will be some fruits, there will be lots of water.
02:13If you vary your foods too much, it's very difficult to see what's working and what's not.
02:18So although I am a massive advocate of eating to your natural appetite,
02:23take time to consider what foods you're consuming.
02:27Lunchtime, this is where you get to open up the doors of opportunity.
02:32As long as there is a balance with carbohydrates, fats, and proteins, you're on to a win.
02:38Carbohydrate, sweet potato, rice, proteins, fish, chicken, maybe a steak, try to avoid pasta.
02:46I'm not saying pasta is good or bad, but like I said, make sure you understand what foods work for you
02:51and what foods don't work for you.
02:52It doesn't respond well to me.
02:54Protein sauces, chicken, go to turkey, go to salmon, cod, quality forms of protein, and tastes great.
03:03Unless I cook it.
03:04Dinner is basically a replication of lunch.
03:07There's no incredible philosophy to this, it's just common sense.
03:10I will say one thing, if you're trying to lean up of an evening, I will reduce the carbohydrates slightly
03:15and maybe increase the fats to stop the cravings.
03:18Too many secrets, we're going to end there.
03:24I definitely avoid processed foods like the plague.
03:28Counting macros for me is a thing of the past, mainly because I'm terrible at maths.
03:32I'm not saying it's right or it's wrong to count macros, but what I will say is make sure you are understanding the reasons why you count macros.
03:41Just as you can get fantastic results, there is a very big risk that you can make yourself ill.
03:46Be sensible, don't be greedy, and your body will give you the answers that you require.
03:50Supplementation is something that I am a big advocate of, especially when you live a busy lifestyle.
03:57I don't want to destroy the supplementation industry because they have some quality supplements there.
04:02However, do your research, understand what supplementations will work for you.
04:06Also, this is something you add to your diet.
04:09The results will come from training and food and water.
04:14Training definitely depends on schedule, and it depends on outcome.
04:18Make sure you're asking yourself, what's the purpose of training? Why are you training?
04:22This is something I ask myself daily.
04:24Training for House of David, it was higher carbs, it was higher fats, moderate proteins, and it was eating consistently.
04:31Training-wise, it was very much like a strongman training regime, and I figured that that was a look that would be more natural to House of David.
04:38So there was big lifts, there was long rest, there was even food and supplementations of sorts in between.
04:45The lifting, terrible for conditioning, incredible for strength.
04:50Pre- and post-workout is essential.
04:53For me, if I'm going to do a pre-workout in the morning, I'll have all of the stims under the sun because it makes a massive difference.
04:59You can switch on, you can focus, you can push, you can train hard, and you know you've done a workout.
05:05But I am very cautious of taking that pre-workout after 2-3 p.m. because I will sleep terrible.
05:11Obviously, after the workout is the time to refuel.
05:15If I can get home quick enough, I will get the refueling process started with food.
05:20If it's a long drive home, that's when the protein shake comes into play.
05:24Favorite carb? Sweet potato.
05:26Go-to comfort food? Sweet potato.
05:29Favorite protein? Sweet potato. No, I'm joking.
05:33Salmon or a good steak?
05:35Anorexia was one of those I had 20 odd years ago, which came on the back end of depression.
05:42It was something that I was never expected to have happened to me, but it was something that was probably the best lesson I could ever learn in life.
05:48I will tell you, and if you don't know, you're going to laugh, but I used to play cricket at a good level.
05:52When the realization of not being able to play cricket professionally, depression hit.
05:58Losing the motivation to train, losing the motivation and understanding and purpose of life definitely came in.
06:06And being 19, 20 years old and going back 20 years not having the information on food, well, you end up in real trouble.
06:13The person that helped me was a trainer who was an ex-professional footballer.
06:17He had no understanding of macros, but a massive understanding of good and bad foods.
06:23And for me at the time, that was an adaption that made sense.
06:27And I could find similarities, and then within that, I found trust.
06:32It just made sense to me.
06:34I doubled my weight within months, to the point where people were just looking at me with the jaws down, going, what the hell happened here?
06:41And I made sure that I would turn heads, people would notice me.
06:45It was my way of saying to the world, I don't need to fit in.
06:48I'm very happy with who I am, and if you don't like that, well, I'm a lot bigger and scarier than you, so tough.
