Planning your week

Having said that, it means very little to understand it if you cannot actually do it. There is an element of reality that needs to be taken into account. It's this reality check that has seen so many people run out to buy the latest stairmaster on a weekend, only to just slide it back in under the bed, where it gathers dust in perpetuity. There are a few basic rules that will determine the difference between the winners and the losers ( also rans ). These are:

1. Knowing what you need to be doing.
2. Having the ability to do it, ( time, cash, etc.... all factors)
3. Having the self discipline to do it

Now the fact is that the less you plan the harder the above are. Which in most cases comes down to desire. I've always maintained that your desire to achieve something is directly proportionate to the effort you make to achieve it. If you don't work hard to get their you were propably just not desperate enough.
In order to make it a bit easier for you to get their, allow me to lay out a few basic pearls of wisdom in terms of planning, and this comes from years of doing, watching and learning all combined.

First the following needs to be understood clearly.

• Your support factor at home is crtical, without this life becomes very hard. Appreciate the folk around you, they have to live with you. Sometimes cook for you and in most cases shop for you.
• Plan your diet together with our family or others in your immediate environment. Ask them for support. Again in ost cases they want to see you succed, so get them invloved.
• Shop together and shop clever. Read the labels, protein is the most important factor, its expensive and shops will rip you off. Many a supplier has reduced the size of a tin and kept the price the same.
• Have at least 2 or 3 shakers
• Wash after every meal
• Get a water bottle
• Get a cooler bag ( not to big )
• Get at leastt two kos-bakkies, an old ice cream container works fine

Right here we go

• Sunday is cooking time
• Cook extra rice, potatoes or pasta ( not all of these choose 1 )
• Now start with dinner on Sunday, follow the guidelines from my first blog, but cook extra.
• Now come monday morning dish the extra food from the night before into your bakkie. This is your lunch later on Monday.
• Put your protein supplement poweder shake into 2 of the shakers. Make sure they are dry.
• Pack your water, kos bakkie and dry shakes into the cooler bag. Now hit the the road, you'll be good again untill supper time then it all starts again.

It should look something like this

1. Breakfast ( at home )
2. 10am Protein shake ( on the road )
3. Lunch ( on the road or wherever )
4. 4pm Protein shake ( on the road )
5. Training
6. Supper at home
7. One last small shake to top your muscles up for the night

When at home if you not on the road use the extra pasta or rice you cooked on the Sunday to fill up your meals, ie tuna nd pasta, eggs and rice, beef and potatoes, chicken and rice.
Whatever you feel like. All those proteins are easy to prepare, but you don't want to spend your life in the kitchen, whic is why we got some of the bulky cooking out of the way on Sunday. Those carbs should last in the frdge until about Wednesday, which is when you might have to top up.

In my next blog I'll tell you more about the timing of these items during the day, when to do what is also vital. Remember an Ferari does not just have a good engine....

In case you don't know;' If you are a regsitered club rugby player, you are entitled to sponsored rates trhough Evox Sports Nutrition. Contact us on Cape Town: 021 686 7766 to get yours.

Till next time, happy growing