I really have to stop myself staring at the gym! But I can't take my eyes off those super-toned girls lifting heavier weights than the blokes standing next to them, or those Instagram pics of impossibly ripped tummies, wondering how does she do it? My trainer, Hattie Boydle is “Miss Bikini Universe”. She's used to the stares. She also happens to be exceptionally sweet, sunny, humble… and she cheers me on each week!
Between squats, I’m always quizzing her: “What are you having for lunch Hattie?”, “Tell me.. do you EVER eat chocolate?”. Well I thought I might not be the only one wondering .. so she’s kindly spelled it all out for me for this blog!
Below is the carefully devised exercise and eating plan Hattie follows when she's in serious competing mode.
It must incredible discipline to stick to it. The proof is in the pudding (which is definitely not allowed!). She also just won the National WBFF competition, which means she's officially a "THE Pro fitness Diva".
HATTIE’S DAY:
5am wake up - double shot espresso.
If I'm not training someone straight away, I will do my Cardio on a fasted stomach. This will vary from 30-45 minutes of different interval sessions.
Breakfast - Post workout is 150g Rice with Chicken, lentils and vegetables.
3 hrs later – Mid-morning I have my Protowhey Chocolate shake with 10g ABC spread and skim milk to tie me through till lunch.
3 hrs later - Lunch is 150 g sweet potato with Salmon or white fish and vegetables.
1. 5 hrs post lunch- Mid-afternoon is my weights session. I do full body giant sets to burn up lots of calories, and keep my HR high.
Post training I have a shake
1 hr later – I have a sushi roll with purple rice and ginger. It is important to have carbohydrates before and after training as it's the energy output in the session that will get results. If you don't have energy, you cannot lift as heavy and you just feel exhausted all the way through. All the training I am doing at the moment is glycogen fuelled so it is crucial that I replace them while still keeping in my calorie bracket.
3 hrs later - Dinner is my biggest meal of the day as it helps me sleep better. A good night’s sleep helps with hormone balance, keeps hunger at bay, allows you to train hard and recover properly. I will have 150g rice with 150 g chicken or fish plus vegetables.
Before bed- Depending on my calorie expenditure for that day, before bed I may have 125ml full fat milk with a small scoop of Kohu Rd dark chocolate ice cream to replenish my glycogen stores. That is only on a big training day. If it doesn't fit in my calories or macros, I do not have it. Having carbs before bed means that when I train the following morning on a fasted stomach I still have energy to train hard. I’m already on low calories so eating a good amount of quality carbohydrates means that I still have energy to give my clients 100% focus and doesn't make me feel like I am on restricted calories.
The three important things I structure my diet around is carbohydrates around training time for efficient, high quality training sessions and replenishing glycogen, protein every 3 hrs to prevent muscle breakdown while on restricted calories and keeping in my calories.
I always enjoy the competition prep. It challenges you but it is also an amazing thing to see how your body responds to training and quality nutrition.
Ryan Eagle
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Ryan Eagle