never heard bout the cafein thing. heard bout the apple thing and what u eat after training too. theres lots of things u could do to change the diet up. the crisps and the coke not good. no breakfast and cereal for supper is not good either. besides the salad, that diet is poor and not healthy even if u think ur not eating alot. ur body needs better nutrients and protein. ur not supposed to deprive ur self of food. ur supposed to eat alot, just make ur meals healthy. its not food that makes us fat. its junk food and processed food that does.
u should ideally be eating 5/6 meals a day and ideally they should all have protein in them.
3 main meals – for breaky – have scrambled egg with some veg thrown in, or do what i do french toast ala rice cakes – rice cakes dipped in egg whites, lightly fried and then drizzled with agave nectar syrup – amazeballs!) or oatmeal and a protein shake. for example.
lunch should be lean protein and veg and or salad and or carbs (stick with “brown carbs” if poss) or a healthy stirfry, soup, stew, baked dish etc,
supper as above except try and avoid all carbs and jsut stick with lean proteins and veg
and then 2 or three small snacky meals these could be greek yoghurt with berries and sweetner, cottage cheese on rice cakes, home made protein bars, peanut butter and jam on rice cakes (i use low sugar reduced jam and the healthiest peanut butter)or protein shakes, scrambled eggs (or whites) french toast ala ricecakes, chicken muffins, lean cuts of turkey ham on ricecakes etc. i once made healthy strawberry icecream by adding chopped strawberrys, strawberry protein powder, greek yoghurt, some sweetner and some almond milk in a blender, whisking it up and sticking it in the freezer, it was the best ice cream ever!!! or u could have it as a healthy smoothie. most of time i do not feel deprived and i find healthy alternatives for my cravings. i take “dirty food” and clean it up” healthy food that tastes like it should be sinful =)
basically try and avoid carbs for the most part. i tend to only have carbs during lunch time and then i make it brown rice or pasta or sweet potatoes. that kind of thing. everything else i stay away from. oh and processed food and sugars. there are actually lots of recipes where u can clean up foods and make them healthier. and that is what i try to do for the most part.
key is to make it interesting.
i have to say, i myself havent been perfect with my diet lately. but this is how i used to be for quite awhile. i do think that we dont have to be so strict on ourselves and have cheat meals too at least once a week. it needs to be a lifestyle thing. and its not a bigdeal if we dont always stick to it say 20% of the time. that kind of thing coupled with fitness and it should make a difference.