extramile pod EP7

The host discusses the importance of keeping nutrition simple and not overcomplicating it. He advises finding food staples for breakfast, lunch, and dinner that you enjoy and sticking to them. Planning meals ahead of time and prepping them can help ensure you meet your nutritional goals. He also recommends including fruits and vegetables in every meal and getting an adequate amount of protein. Planning and tracking your meals is crucial for success. The goal is to find what works for you and to avoid trying complicated diets before mastering the basics. Beth sy'n digwydd, team? Felly, welcome to episode 7. Episode 7 o'r Extra Mile podcast. So guys, what I'm going to go over today, is something that we were, obviously I asked you guys last night what you wanted me to go over, and Kirsty answered, go over something about nutrition. So guys, what I see as the most beneficial part of this at the moment, right, is to keep your nutrition as simple as possible. Like, so many of us will genuinely like, really, really over-complicate it and like, look for the next best thing, but in actual fact, we're actually just making it so much more difficult than what it has to be. So what I want you guys to kind of think about is, right, get your food staples for every single day, and what I mean by this is, guys, see like your breakfast, lunch and dinner. Know what it is that you normally go to eat, do you know what I mean? Like, I'm not saying you need to have the same dinner and the same lunch every single day, right, or the same breakfast, but it makes it a lot easier if you can pinpoint one of the meals and just go, right, I'm having the same thing every single day. Do you know what I mean? And make it something that you enjoy. So for instance, right, me and Georgia, we have Greek yogurt, what is it, 250 grams of Greek yogurt, 13 grams of honey, blueberries, blackberries, strawberries, and then we'll have half a bagel filling the side with a bit of jam on it, do you know what I mean? That gets you about 30 grams of protein, hits all the boxes, it's only about 400 calories as well, guys, and that's it. We have that every single day. Give or take, maybe on a Sunday we'll have something different, but we keep it as straightforward as that, guys. We don't go from different meals to different meals all the time, right, and it works this, do you know what I mean? So find a breakfast that works for you, and then stick to it, and then see for lunches, guys, we are pretty straightforward with what we do with it, right, but one thing we make sure is done, seeing as it's Saturday and Sunday, we know what we're having for the week ahead, do you know what I mean? So this week we've had a fajita chicken kind of thing, right, it's like a rice-pot, Georgia's amazing at making it, right, it's incredible, but we always know it's going to be like a one-pot kind of meal, whether it's like a stir-fry or something like that, right, and something that can be batch-cooked so we've got five of them, and then it just gets heated up, do you know what I mean? Like, too many of us will just not make enough on a Sunday, and then end up just going, all right, it sounds great, fuck it, I don't actually know what I'm having. But see, if you can always have it in your head, going, like, my go-to is, like, for us, it's like lean mince, right, that's what we always kind of have, don't give a dang, this week it's been about a chicken, right, Georgia wanted to change, but we always lock that in, man, we always know, like, this is what we're having as well, guys, and it makes it nice and straightforward, like, you should not be getting to a Wednesday and going, fuck, what am I having for lunch? That's how you shoot yourself in the foot, you need to have that plan in place, so guys, if you kind of look at us, right, on the start of a Sunday night, you plan out your lunch, like, you know exactly what you're having, and then you make it, it's as simple as that, and then seeing your MyFitnessPal, it's the same thing every day anyway, so just put it in every single day, and then that's it. Your breakfast as well, if you're going to have the same thing every day for the full week, it's locked in, you know what you're having, okay, that's breakfast and lunch, already covered, do you know what I mean? And then see your dinners, guys, make sure you're not coming in at five o'clock at night and going, right, what am I having? Because it doesnae work out well, me and you both know, that doesnae go well, you need to have that plan in place, and what I want you to think about, right, what's the easy meals that you just can make, do you know what I mean? For me in Georgia, quick and easy, burgers, or pizza fins, with a wee bit of tomato puree on it, some low-fat cheese, some chicken, do you know what I mean? Nice and easy go-tos, right, if we are chasing our tail a wee bit, right, but guys, see, the more and more you can prep for it, the more and more you can plan ahead for your meals, the more you're going to keep on top of it, because we'll hear from a lot of people, I'm struggling to have my calories, I'm struggling to have my protein, or I'm just a bit over the place, or I had to grab a Greg's, and guys, that's only down to preparation, that's all it is, do you know what I mean? Because if you're hitting your protein one day and you're not hitting it again in the next three or four days, it's because you've not planned for it, do you know what I mean? So keep it as simple as possible, don't over-complicate it, don't try mad things before you can fucking walk, do you know what I mean? Keep it nice and simple, man. There's a lot of people inside there as well, guys, look across the board, is there fruit in every single meal? Is there fruit or veg in every single meal? Are you getting an adequate amount of protein? So 25 to 40 grams per meal, you don't want to have any less than 20, you get 25, guys, do you know what I mean? Because then you will be chasing your tail, and then see, when it comes to your snacks and that, look at different ways of getting your protein in from that as well, because as I say, you've got your baby bells and that kind of stuff, you've got your Skyo yoghurts, you have a protein bar, whatever it may be, and just add in wee different bits and bobs throughout the day and that kind of stuff as well to build it up, guys, but it's like, if you're struggling to hit your protein, you're struggling with your nutrition, right, but you're not planning ahead for it, then of course you're going to struggle, it's as simple as that, and then if you are one of the people that is struggling, but you're not saying in the energy shot you're struggling, you're not tracking at all, you're not planning ahead with it, then you're going to always struggle, guys, but again, it's not so much of like, this is what you eat, there you go, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you, it's about finding out what works for you,