I looked up to a teacher when I was in school who was in great shape; I wanted to be like him.
6 foot; built and shredded. He claimed he was completely natural (which I still believe to this day).
He showed me some things I should be doing in the gym and I listened. I got a little stronger and started to feel like I was progressing.
But I was probably still only 9 stone soaking wet.
I wanted to gain some weight; and at the time I meant serious weight gain. I wanted to be huge.
I asked him what to do to put this weight on;
His response: “Eat a loaf of bread a day”
No shit.. This was his advice
So I did; for about 12 months solid.
Every morning before school I would buy a thick loaf of braces bread; I’d eat half before school and the other half at break time
I even had my own technique for eating it quicker because there was so much (put two pieces together and roll them up to make a “sausage”)
It was soon known as the “The Ben Diet”
It even became a running joke with the ladies in the shop.
This story is twofold
a) Don’t eat a loaf of bread a day – Ever
b) Just because someone is in good shape it doesn’t mean they know what they’re talking about.
I now get asked a lot of questions about my own personal nutrition;
What do you eat?
What diet do I follow?
Do you track your macros?
I finally gained some muscle in 2013 after struggling for almost 10 years previously; it came down to two things lifting heavy and calories.
You may have heard this before; but doing it is another kettle of fish.
Currently I don’t track my exact macros and I don’t follow a specific diet or protocol.
I eat foods that
a) give me the nutrients I need
b) taste good
I have a rough idea of the amount of calories I eat each day.
Currently my standard daily food looks like this
Meal 1 – High calorie shake – 1 scoop of whey, tablespoon of nut butter, 2 teaspoons coconut oil, frozen berries, spinach.
Meal 2 – 100g Salmon (smoked or fillet) 3 boiled eggs, kale, spinach, tomato
Meal 3 – Lean beef mince (cooked as burger, or chilli etc) with green veg and a carb source
Meal 4 – Spiced chicken breast, green veg, carb source
Meal 5 – PWO shake – 2 scoops whey, 2 scoops maltodextrin, 8g creapure creatine
Meal 6 – Chicken, carb source, greens or oats, dates and granola with whole milk
I’ve wrote “carb source” because I follow a simple carb cycling strategy.
On training days I have 400g of carbs
Non training days I have 200g of carbs
The carb source may vary from day to day but I generally stick to rice and potatoes.
This diet suits my goal, my budget, my preferences and my lifestyle.
If you have any questions the just tweet me @bencullen_ (you can follow me below if you scroll down)