What do we eat at W10?

A common question from our clients is, “What do you eat?” Now, keep in mind that what our trainers and staff are eating may not be right for you and your training goals etc..
So, just for fun and for your interest we asked our team to keep food diaries for a week. I’ve also joined in so you can see what a non-trainer but healthy, thirty something female eats.
Obviously each one of us has our own fitness goals and workout regime. It is important to take your level of exercise into consideration when meal planning.

Here are two days worth of food diary entries from our team…

OUR TRAINERS:

OLLI

Day One

Meal 1 – 50g Oats w/banana and whey

Meal 2 – 250g beef mince with rice and watercress

Meal 3 -Duck with mixed salad

Meal 4 – Chicken with rice, peppers and sugar snaps

Day Two

Meal 1 – Total yoghurt w/sultanas and whey

Meal 2 – Chicken breast w/rice and mixed salad

Snack – Mixed nuts and berries

Meal 3 – Chicken breast w/rice and mixed salad

Meal 4 – Lamb mince w/broccoli

PIETE

Day 1

5am Upon Rising – 1 pint of water. Black Coffee.
Vit D3. Vit c.
Table Spoon Peanut Butter. 5x Fish Oil.

8am – Pre – Training Mass Gain Shake with Bananas Blueberries and Peanut Butter.

10.30am – Post Training, Whey Protein Shake, Scrambled Eggs Avocado, Smoked Salmon, Rye Bread. Black Coffee, water.

11am – Greens Shake

12.00 – Peanut Butter. Water. Full Fat Milk

2pm – Mass Gain Shake. Banana and Blueberries .

5pm – Post Training Whey Shake.

9pm – Chicken (2 breasts) , sweet potato, Broccoli.
Water.
Greek Yoghurt with blueberries
5x Fish Oil. Zinc Mag

Day Two

5am – Upon Rising. Water and black coffee.
Naked Bar.
Vit D3. Vit c. 5 x Fish Oil .

8am – Mass Gain Shake. Raspberries. Peanut Butter.

11am – scrambled eggs & goats cheese on Rye. Black coffee

12pm -Greens Shake

4pm – Mass Gain Shake. Peanut Butter.

8.30pm – Steak Burger x 2. Sweet potato. Broccoli.
5 x Fish Oil. Zinc / Mag

ROB

Day One

Upon waking – greens drink

Meal 1 – 4egg, spinach, chilli & goats cheese omelette

Meal 2 – chilli & ginger chicken w/ large salad & sweet potato

Meal 3 – slow cooked venison stew w/ rice

Meal 4 – chilli & ginger chicken w/ broccoli and rice

Snacks – 2tbsp peanut butter – 1 banana – bowl of rice pudding

Day Two

Upon waking – greens drink

Meal 1 – breakfast smoothie (oats, flaxseeds, banana, spinach, whey protein)

Meal 2 – rosemary chicken w/ large salad & rice

Meal 3 – rosemary chicken w/ broccoli and sweet potato

Meal 4 – slow cooked venison stew w/ sweet potato

Snacks- bowl of quinoa granola w/ almond milk – 2x banana

ADAM

Day One

Meal 1 – Juice: Spinach, Kale, Apple, Pear and Ginger
Tortilla with eggs, carrots, spinach, green beans, peppers, tomatoes, bacon

Meal 2- Chicken, Pancetta and Goat Cheese salad

Snack- Carrot, Peppers and Hummous

Meal 3- Wild Boar and apple sausages, sweet potato with goat cheese and cherry tomatoes

Per day: 4 Litres of water and 1-2 organic coffee with cream

Day Two

Meal 1 – Juice: Apple, ginger, lemon, kale, and orange

Meal 2- Roast loin of pork with cabbage and potatoes

Meal 3- Goat Jalfrezi with Quinoa

Meal 4- Homemade burgers and poached eggs

Snack – Carrots, peppers, cucumber crudities

Per day: 4 Litres of water and 1-2 organic coffee with cream

DANNI (Online services/social media manager)

Day One

Upon waking- Warm water with half a lemon.
6x Spirulina 6x Chorella Tablets, Vit D

8am – Organic Coffee brewed then blended with 1 tsp grass fed butter, 1 tsp Xylitol

Meal 1 – Full fat organic Greek yogurt mixed with cinnamon, raw honey, pumpkin seeds, goji berries & ½ banana

Snack- Small handful of raw Almonds and cinnamon herbal tea

Meal 2- 2 homemade Tuna Sweet potato fishcakes with half and Avocado and tbs organic mayo.

Snack- Steamed Cauliflower and Broccoli with squeeze of lemon

Meal 3 – Homemade organic beef burger patty (no bun) with grilled Asparagus and a Watercress salad.

Bedtime – Peppermint Tea and Probiotics.
** Throughout the day around 2-2.5 litres of water and some days, good quality fish oil supplement.

Day Two

Upon Waking- Warm water with half a lemon
6x Spirulina 6 x Chorella Tablets, Vit D

8am – Organic Coffee brewed then blended with 1 tsp grass fed butter, 1 tsp Xylitol

Meal 1 – 3 organic eggs scrambled in coconut oil with tomatoes, feta cheese and dried basil

Meal 2- Grilled chicken breast marinated in garlic, paprika & macadamia nut oil on a bed of sautéed kale with small baked sweet potato

Snack- Blended drink: Almond milk, Raw Cacao, Maca, Spinach, Date & Coconut oil

Meal 3 – Organic steak grilled with onions, mushrooms and garlic, with roasted Brussels sprouts and steamed red cabbage

Snack- Celery sticks with homemade Dark Chocolate & Almond Butter

Bedtime- Peppermint Tea and Probiotics
** Throughout the day around 2-2.5 litres of water and some days, good quality fish oil supplement.

JC (Da Boss)

DAY ONE

Meal 1 – 6 eggs scrambled in butter.

Meal 2 – Chicken with Sweet Potato and Broccoli

Pre-Workout- 6 dark chocolate covered dates and ½ a protein shake

Meal 3 – Homemade Vegetable Byriani with lamb koftas

DAY TWO

Meal 1 – Fruit salad with yogurt and honey. 4 Scrambled Eggs

Meal 2 – Chicken and Goat cheese salad with olive oil and balsamic

Meal 3 – Raw Pepper and a Raw Carrot, Raw Cashews

Meal 4 – Venison Stew and Mashed Potatoes