Alright folks,

I'vedecided to take the plunge and record a log here with the hope that some may find it useful or possibly even interesting...

Just a few things to note before I go on though

I AM NOT A BODYBUILDER, however I do eat a little like one. My goals as speed, strength power and agility at around 80kg.

As most of you will know I am also a nutrition (and to a lesser extent coaching) professional, this is my livelihood.

I'm busy, my diet and possibly the frequency of updates will reflect this!

I'm not perfect either: expect to see the odd 15” pizza and/or glass or two of red wine/bourbon/beer


As I say I am in the business and as many of you know I work at Healthy Action, James' consultancy. I ask you to remember this as well as the above when commenting on diet and training. The flip side is this can also be construed as an advert and as such well constructed and founded criticism is healthy and invited, flaming is not.

I get a LOT of PM's from forum members, this is a good place to ask questions as I am not really able to answer them in private email form so, please, any questions just ask away!

If at any time you want to know more about me, my background and qualifications then you just have to go:

here to my homepage.

or

here to my blog

Drew

<message edited by drewsky on 07 July 2008 19:36>

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Notes and Key

This I will add to with any information relevant to most of the posts, initials will help with posting speed and thus frequency

M = meal
MPC = milk protein concentrate
PWO = PERI workout – consumed before during and after
SSCV Steady State Cardiovascular work
ES = energy systems work
WOD = workout of the day
BB'er = bodybuilder

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Yesterday....

Eatin'....

0700 greens powder, green tea

Train: SSCV

0800 whey & MPC shake, Fruit

1100 salmon and scrambled eggs with spinach, krill oil caps. Small salad with toms olives onions.

1330 PWO Malto, dextro and whey. Train: 14.00 to 15.20

17.00 a bit late.... PPWO: protein pancakes with egg whites, oats and a banana (and maple syrup). Reason alone to go to the gym!

19.30 Thai mice beef stir fry: lean mince, load of vegetables + spices

22.00 40g MCP, peanut butter, dessicated coconut, flax oil cream.

Not a good day veg wise really.

Trainin'....
AM: 30 mins SSCV – fasted + bent knee drop outs, maltifidus raises and other stability core work

PM: Full body (1st day of this routine)

w/u: 10 min walk, a bunch of clusters with an empty oly bar, power clean an jerk up to 85kg for doubles. Some power snatches

Front squat
Bench press superset with
Barbell rows
Aherns dumbbell press
Rope pull to neck

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

In clinic today so things get a little out of shape

Eatin'.....

0800 vegetable omelet (3 whole and 4 whites, 2 portions vegetables), krill oil

1030 PERI workout: Train: weights

1215PPWO Protein pancakes, pear. Orange juice

1345 Chicken breast, celery sticks and peanut butter

1600 Sashimi, beef jerky pistachios, almonds

1845 Large chicken shish kebab, no bread, no sauce + double portion of all salad

2000 training 2 hours

2200 MPC, greens powder, flax powder, fish oils

Trainin'...

AM Weights

w/u 5 min elliptical trainer, 2x clusters, range of motion stuff and power snatches

Trad deads
Dips, superset with
Chins
Snatch press
Close grip bench
Heavy bag work (10 mins or so)

PM Aikido

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

This is a really interesting journal, have similar goals, so good to see a professionals take on it

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

Drew!

Nice to see a log.

Not that anyone needs telling, but Drew knows his stuff inside out - I'm only only 3 weeks into one of his tailored Nutrition Plans and changes are coming along fast.

Drew, make sure you type down the exact time, type & company you get your super-sized pizza from - I'll take it as authorisation to have one myself.

Ed.

Cheers for that Ed.

The pizza is actually usually just a 'posh' one from tesco's of some such with extra parma ham/choritzo or similar added (well, a man has to get his nitrosamines from somewhere!). I'll post up a recipe for a healthier pizza-pie here at some point in the next few days and link it to the recipes section.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Good stuff mate

GRIFF'S JOURNAL

This will be a great Journal! Drew had concerns about starting it, due to his professional status with me, but I thought it a great idea. Although Drew works in my team, he and I do have slightly different opinions - but that's nutrition for you!

I'll log in regularly and add my tuppenthworth if neccessary

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

1845 Large chicken shish kebab, no bread, no sauce + double portion of all salad

My sort of meal!!

Personally I'm a lettuce, cucumber and red cabbage only man. Onions and tomatoes just ruin it

It must be fresh shish though... no mystery meat/elephant leg for me!

Besides the nutritional aspects, could you imagine if a client caught me eating a donna?!?!?Sadly tonight I wasn't able to use my onion breath to my advantage on the mat tonight as clinic ran over.

My Aikido has taken a real beating whilst I have been getting myself established back in the UK... in fact ever since I moved out to Aus 3 years ago as the style was totally different so everything I did was wrong. I feel like I've been going backwards not forwards for the last 3 1/2 years!

S'all go though I am still loving it and that is the point - it's to difficult and long a road to do it for any other reason.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

ORIGINAL: James

This will be a great Journal! Drew had concerns about starting it, due to his professional status with me, but I thought it a great idea. Although Drew works in my team, he and I do have slightly different opinions - but that's nutrition for you!

This is a good point, James and I do have some differences in the way we do things. There is often no 'best way' and we're not stuck in our ways but both still learning (i have a little further to go than him!) so it's all good.

It's worth re iterating that what you see here works for me at the moment and is not what I recommend much of the time

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Glad to see you have a journal Drewsky, have read all your articles on your site and enjoy your appraoch to nutrition and training!!

Cheers Maccer

yesterday was busy, very busy so it was shakes a go go

Eatin....

0730 30g whey with cold green tea, greens powder.

(Train AM)

0820: Shake; yogurt, banana, berries, oats, skim milk + krill oil (not in the shake!)

1045: Shake: MPC, broccoli, diced apple all blended

1300: On the tube at this time so.... dried berries, walnuts, beef jerky (low sodium) - I always consume these types of meals with lots of water

(Train lunch then......) Tuna shake!

1545: Salad: roast veg, beans and quinoa and with sashimi

I can't get enough of this stuff. It's an expensive habit I am going to have to get a grip on but when I am in the City then there are so many decent places to chose from!

1800: Large lamb kebab, humus, large salad, no bread. Eaten sloooooooooowly with some Turkish tea (no sugar)

Totally knackered so I had some DMAE about 20 mins before jumping on the mat.

(Train 2000-2200)

2230: Shake; MPC, Flax oil, Coconut, Cream (this works out about about 60g protein and 20g fat, 5-10g CHO).

Tranin'....

AM: 30 mins weapons

Lunch: a few olympic drills, Soft tissue work – foam roller. Range of motion work and a quick stretch

PM Aikido 2 hours

good stuff drew

where are you getting your krill oil mate?

are we going to have pics too?

Where do you get your greens+?

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

I got a job lot of krill oil from the states, I'll mail you the address if you like.

With regards to pictures, I don't have a digital camera (as you may have noted there is only one pic of me on my site and if you google me you'll see I use it for everything) however I don't cut or bulk and am not a 'physique' guy so there is really no need for these from that point of view.

I am hoping to get some done in the gym+park at some point - just deads/C+J/kettlebell action shots for my new site when it goes up.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Greens+ have a UK distribution company. Only go for the bery burst though - unless you like retching that is...

As for greens powders....

do I feel any different using them? No.

Are the necessary? Not in the slightest.

Might they make a differnence in the long term? Who can say.

They are a good source of lots of bits and bobs that may be missing from your diet (but this is an issue with diet and food choice) so it is like increase daily for variety 10x. Whether there is enough in these powders of said foods/herbs/extracts to make a difference in the long term is far from certain. I feel they are a worthwhile addition for me as I eat a lot of total cals, animal protein and am also very busy.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

Tip of the day: GET OUTSIDE

A lot of parks and commons have exercise equipment in now and it's a good way to change up your training for example

Back need some change in training to get through a plateau?.... do 100 pullps
Legs training getting a bit stale?.... do 6 x 50m sprints with a minute in between
Didn't have time to do chest shoulders and tris the other day?.... 140 press ups in sets of 20

Not bodybuilding set rep schemes but they will shake off the cobwebs and subject you to a different training stress which is a good thing


Yesterday
No training but some soft tissue work and a well earned epsom salt bath.


Today...

Outside: got home from me travels, it's a glorious day and the gym will be RAMMED so it's in the park with the g/f...

Warm up three times round the common some range of motion drills and then

plyo press ups,
reverse rows (heels on the floor and hanging on a fixed bar or smith at the gym but using the dip station here),
pull ups,
chins fast with kipping,
leg raises
jumps for distance

sprinting in between the stations (about 40m), 3 sets on each station.

At home, kettlebell swings, cleans, snatches presses, bent presses.


Food

Whey on rising, on the move....

After training

Breakker
3 Total 0% Greek yogurts & honey, dried figs and fresh fruit, coffee and a few nuts and krill oil

Snack: Pitta bread with tuna and salsa in


Off the the boat race so lunch will be the chicken sandwich I am about to make!

Don't know what is happening after but I have some fruit, nuts, seeds and jerky packed away just in case. Dinner is with the food writer for Good Housekeeping so it should be good!

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

cheers drew

email below mate on krill oil if you get a moment