Fat test results, training and study time eating tips

Good results this week! 

While I seem to be getting stronger, and heavier, it seems I'm also getting leaner. I'm 58.5 kg at the moment, up from 56kg at my last body fat test in March. 

However, my body fat is down, if just slightly! I've got from 13.5% at 56kg to 13.25% at 58.5 kg. looks like a good sign for some muscle growth.

Admittedly I didn't think it would be that low, I've been feeling a little bit more solid than usual so was thinking it would be higher. A pleasant surprise!

Training has been good, I'm lifting heavy with a lot more confidence. I trained chest yesterday, while I wasn't able to go heavy on incline bench, my flat bench was much more confident. 

I'll be changing up my diet and training again soon, these next few months are really important. When I've got more details about my new diet and training I'll fill you in!

I'm in my last week of class for university, and will be studying for exams. My old exam diet was a bag of m&m's, a block of chocolate and multiple energy drinks. It's going to be a little different this time!

Just like with training, exam study takes patience, hard work and it helps to be prepared. 

As with everyday life when you're training, your exam time is going to be much easier if you've at least planned what and when you are going to eat. When you're under stress and you're thinking hard, your brain is a) going to be using a lot of energy so going to make you hungrier and b) quite happy to grab the first food it sees and put it in your mouth.

a) Battling the hunger

To battle this, you need to have a lot of healthy, filling foods  to satisfy those hunger pangs. 

Your brain is a big engine that needs a lot of fuel, especially when you're studying, so you are going to want to eat more, it's not just in your head.

Eat a lot of veges, proteins, good sources of carbohydrates and good fats. 

Veges

• If you're on a student budget, check out your local farmers market for lots of seasonal produce at really low prices.
•  Frozen veges aren't expensive and a bag will last you a week or so.
• For kiwis going into winter soups are great, chop up a whole bunch of veges and you can have a pot on the stove most the day ready for whenever you get hungry

Proteins

• Chicken breast, lean beef and turkey are really good sources of lean protein
• Quinoa and chick peas are a great protein rich addition to your diet
• Add cottage cheese on rice wafers for a low fat protein snack

Carbohydrates

• Your brain largely uses carbs to function, so limiting these while you're studying is a bad idea 
• Stick with low GI carbs like kumara (sweet potato for my non - kiwi friends), brown or basmati rice and whole grains like oats, they burn slower and fuel you for longer

Good fats 

• Coconut oil is inexpensive and can add to your good fats and oils
• Oily fish like salmon and sardines provide a good source of brain friendly nutrients
• Small servings of nuts are not only tasty but are a good source of fats

b) food you can grab

In this case, you are studying hard and all of a sudden you're like "this is hard, I'm hungry."

To fight this, you need to have prepared in advance to make sure that walking to the shop and buying the huge bag of candy or ordering a pizza isn't the easiest way to get food in your belly.

• Prepare your meals in advance, so all you have to do is heat and eat or put the meal together if it's a salad or wrap you'd rather eat
• Have the meal ready in microwaveable containers
• Have ingredients chopped in containers ready to go
• Make healthy foods you actually like to eat. If it's food you wouldn't normally eat or something you won't enjoy, your brain will still tell you no. Easy meals like whole wheat wraps, with chicken and salad will always be appreciated
• make tasty snacks ready to eat like fruit salad, low fat/low sugar yoghurt, and smoothies to curb any sugar cravings
• Like I said above, soup is a really handy quick meal, made with lots of good veges and proteins it will be a comforting, filling snack
• Make black coffee instead of energy drinks or drink hot water with lemon
• Protein shakes a are handy (and sometimes tasty) snack to up your protein and keep you full. Ask your local protein store for some samples to find something you really like.

Remember to keep hydrated! I always have two 1.5 litre bottles of water, one at work and one at home, to make sure I've always got water with me. Your brain and body need a lot of water, it will help you stay awake and refreshed. Flavour your water with lemon or mint for a low calorie sweet and tasty drink.

I hope these tips are handy and if you have any questions please feel free to ask!

Good luck with Exams!

xox AJ xox