Eating clean when pressed for time and budget

Eating clean when you don’t have much time or money is still achievable.

You may not have time to bulk buy whole foods (cheaper & healthier) or prep it (time intensive) but being sensible about what you choose can still mean you can stick to your diet.

In these instances you can’t beat some good old rotisserie chicken when you are pressed for time or can’t be bothered to cook.

Got myself a 1.5kg chicken, 2 packs of microwave brown rice and some fresh broccoli for less than £7.

Prep time = a minute to cut and wash broccoli for 3 decent sized meals for £2.33 per meal which is about the cost of a poor quality shop bought sandwich.

You may want to remove the skin if you are watching your fats but I love me a bit of chicken skin.

Alternatively replace the rotisserie chicken with 3 tins of tuna and some salsa.


Rotisserie chicken

Coenzyme Q10 health benefits


Been trying this CoQ10 / ubiquinol for boosting energy and helping recovery recently, running 600mg per day.

It was on deal (always a Sucka for a deal) and Doctors Best are a decent brand that I trust to make quality supplements using top ingredients, so was worth the punt.

Finished the tub but unfortunately I can’t say I felt any benefits, won’t be buying anymore. Shame as I was really hoping to feel more energized without having to resort to loads pf coffee.

There are other reported benefits such as heart health and anti-cancer but I can’t make a call on those as they are hard to measure/quantify outside a lab.

Triceps and elbow health, training longevity


Why is it that it takes years to put some strength on, you then diet down and it all disappears in a matter of months?

In full winter bulk mode and strength is coming back at a snails pace, I thought there was a thing called muscle memory and it meant strength would come back real quick??

Muscle memory do you even exist?

Back to an easy 125kg for 3×3 on close grip bench with a 2 count pause on chest and 44kg x 8 for dumbbell shoulders, still a way to go but was really happy with these milestones. Lower body is a train wreck though, so just focusing on the “beach” muscles.

By the way the best movements for triceps are close grip bench and dips with or without weight. Take your time working up to a heavy weight to get you joints warmed up, I always superset my warm ups with light dumbbell curls to really get those elbows nice and warm.
After you have done your heavy sets (3-5 reps) finish off with a few sets of 8-15 to get that pump – simple.

That’s all you need, bro tip stay away from heavy extensions, eventually most people will wreck their elbows doing these.

The older I get, the more I regret doing all the dumb ass, gung ho shit I did when I was younger, my lower back is pretty jacked up coz of if. Luckily my elbows aren’t too bad. Train sensibley and have no regrets. I used to love squatting but now I can’t even leg press heavy. As the meathead millionaire says “protect yourself before you wreck yourself”.