14/02/2018 – Vegan mashup (meal)

This is a mashup that me and my youngest daughter made. Personally, I will make double the curry mix next time as it was too mild for my liking. These meals are not something for you to go out and make, they are for me to remember and tweak.


  • Coriander 2tbsp
  • Cumin 1tbsp
  • Fennel 1tsp
  • Mustard 1tsp
  • Black pepper 1/2tsp
  • Tumeric 1 tsp
  • Red chilli 1/2 tsp
  • Ginger 1tsp
  • Hemp seed 1 tbsp
  • Quinoa 40g
  • Sweet potato 250g
  • Broccoli 200g
  • Tofu 430g
  • Lentils 50g
  • Pineapple 150g
  • Tomato 325g
  • Half pepper
  • Black bean spaghetti 50g per meal
  • Flax 1tbsp
  • Chia 1 tbsp


03/02/2018 – Going Vegan…

I’m frequently asked the same question, ‘ where do you get your protein from’, or ‘ what do you eat’?

The information is everywhere! All you need to do is research and spend your time learning. Most of the time I am asked the questions are usually from qualified PT’s wanting advice, which is great! My advice would be to take at least a few months researching and slowly changing your diet to a more plant based diet, as your stomach wont be able to handle a straight diet switch.

Negatives of going Vegan (first week or two)

  • Stomach aches
  • Stomach cramps
  • Stomach gas
  • Constipation
  • Taste of the food can be vile

Once you get over these body changes, it’s all good, from a health benefit, to tasty and exciting food!

The biggest problem I find with a vegan diet is the same problem as the ‘no sugar’, ‘no fat’, ‘high protein’ and so on. Just because you see these marketing advertisements on food and drink products, it doesn’t mean it is any healthier than the natural version of the food. I always ask myself what they have removed and added to be able to claim what they do. Let’s take ‘high protein’ snacks and bars. Just because it is high in protein, doesn’t mean it is heathy or can be absorbed by the body as well as it’s counterpart.

Let’s take a high protein bar. Just because it has 20g of protein doesn’t mean your body will absorb it and use it to repair your muscles. Where as 12g of protein from eggs could be much more beneficial, as the body can absorb it easier as it has a higher biological value.

Lets get back to Vegan food… McDonalds, Ben and Jerry and all matters of other companies have caught on with the trend and have produced products to fit the Vegan range, but is it worth eating processed Vegan food? You can decide on that.

I personally believe a Vegan diet should be made from as much raw plant based food as possible without all the added junk to help make it taste better and to look better etc. A plant based diet should be prepared and cooked from scratch wherever possible. From a health point of view, I think my diet is the best it has ever been. I may have lost a bit of strength and a bit of muscle, but I am more than happy to trade off a bit of my ego for health. I’m sure I’ll get back to where I was before as a Vegan and I wont use any of the supplements or meat. Although Meat and supplements do make it all that bit easier.

Here’s what I had for breakfast today.

  • 40g oats – 147cal
  • Half hand or raisins, cashew, walnut mix – 100cal
  • Half hand walnuts – 200cal
  • Half hand mango – 88cal
  • 2 prunes – 71cal
  • 2 dates – 50cal
  • 25g mixed fruit – 103cal
  • Half avocado – 160cal
  • Tea spoon super greens – 40cal
  • Tea spoon chia seed – 64cal
  • Tea spoon linseed – 124cal
  • Tea spoon organic cocoa nibbles – 125cal
  • Scoop of vegan protein – 130cal
  • Hemp milk – 60cal
  • 1 Banana – 89cal
  • =1552cal approx

What about recovery time?

Just the same as it’s always been to be honest. After a good training session, I usually take the best part of a week to fully recover. It’s between 4-6 days. Legs usually take a week to recover, where my back may take 4 days. Unless I’m fully recovered with my back, I cant train legs properly as I can’t squat. Also if my traps aren’t recovered, I cant train delts right. So, recovery is my main focus. When I still have very tender muscles, it really does injure my strength for the next training session.

I was told in the gym yesterday that you can’t be a bodybuilder if you only train 3 hours a week. They told me I need 6 days a week training. I couldn’t train everyday as I ache, it’s that simple. Train, eat, rest, recover, repeat. Just like the diet, it’s a whole different game being natural. And it’s also less rewarding and more boring being natural. The sport is about being symmetrically big whilst carrying mass and condition. That’s what make it interesting for me to follow.

What about the cost?

It’s not expensive. Certainly not as expensive as buying supplements and meat. I can get most of my fruit and veg for a week at around £20. I will pay more attention to the cost and I’ll update this as I co along. I’ll come back to this…

What about the taste?

I’ll be honest. I enjoy it! Although I get my wife to try some of the food I eat and she can’t stand it. She thinks the Vegan protein is vile, along with all the bars etc. She could adjust, but she simply doesn’t need to or want to.

What about the pump in the gym?

When I had pre workout drinks such as Nox Pump, I really did get a good pump! No I can’t seem to get the last few reps in. I have a good excuse for this at the moment and once we get February out the way, I can hopefully stop grieving and that will help me dig a bit deeper. I don’t have any pre-workouts and I still feel good in the gym and that’s what matters.

What about calories?

I was dieting on 1800 calories a day when I was eating meat and veg, now I am dieting in the excess of 3000 calories. My breakfast most likely contains more calories that what I used to eat in a full day… Actually I’m going to do my homework and figure this out… … … Ok, so I went and did my research and I have had around 1550Kcal for breakfast alone! And yes I am dropping the body fat. I want to eat as much food as possible whilst still dropping the fat. I used to starve myself to drop weight. Let’s see how it plays out… I will adjust my macros as necessary.

I’d love to change my diet around, drop fat and build muscle, can you help me?

Are you a meat eater? Vegetarian? Vegan? Yeah I can help… read through my blog, make notes and if you are still unsure, email me.

Why have I gone down this path?

To gain knowledge and understand different ways the body can work and how nutrition can effect it. To be healthy and fitter. Bodybuilding alone is a very unhealthy sport and I think everyone can agree with that. I think it is very important to add a secondary sport or functional exercises to the standard weight lifting. Walking, jogging, aerobics, yoga, stretching, anything to keep the body and mind healthy too. Granted it’s my opinion, but I think it’s a very important one.

I’m happy doing my own thing and this has been a long time coming.

Right, time to read the February Edition of Flex…

21/01/2018 – Vegan Meal Prep

Here’s a very simple idea for meals that can be made in bulk. Which are nutritious and actually quite tasty. It’s all about mixing things around and getting lots of colours and variety in each meal. I’ll will post random pictures up on my Instagram as time goes by. This blog is just a simple look at some simple meals…
A quick word of warning. If you are going to go cold turkey and take up a vegan diet overnight, you are most likely destined to fail at a consistent vegan lifestyle. It has took me a long time to change my taste buds and to gain self knowledge on nutrition and how it works with the human body. This is where I am glad I have stayed 100% natural. This will help me, help you, as I have reached a different side of building and maintaining a good strong body, accompanied by a strong healthy mind.


Oats – 40g

Flax seed – 1 and a half tea spoon

Gaia Seed – 1 and a half tea spoon

Dried fruit – handful

Nuts – handful

Avocado – half

Banana – one

Almond milk – to taste

Vegan Protein Powder – 1 scoop or shake

Lunch and Dinner


  • Sweet potatoes – 2
  • Broccoli – cup full
  • Nuts – handfull
  • Chia seed – tea spoon
  • Flax seed -tea spoon
  • Banana – 1
  • Carrots – half cup
  • Quinoa – half cup

Vegan protein shake – 1


  • Tofu – 100g
  • Spinach – 1 handful
  • Broccoli – cup full
  • Cauliflower – cup full
  • Nuts – handful
  • Carrots – half cup
  • Sweet potato – half medium
  • Beans mix – half cup
  • Tomato – tinned, half cup
  • Cress – quarter cup
  • Lime – 1 lime per 3 meals
  • Apple – 1
  • Quinoa – half cup
  • Chia seed – tea spoon
  • Flax seed – tea spoon

Look here for an idea of snack ideas.

20/01/2018 – Vegan Snacks

The biggest problem with a Vegetarian and a Vegan diet is the lack of protein in the food. Meat and dairy have a much higher concentration of protein. I find that my diet now contains much more fat and carbs, but that’s not necessarily a bad thing at all.

Another thing to consider is how often we eat. I eat around 6 times a day. I eat 3 or 4 meals and the rest is made up of snacks. I eat a lot for how small I am. If I only needed to eat 3 times a day, that would make it even easier with food prep and variety. When you eat so much of anything, it gets boring after a certain amount of time.

I’ll be updating my blog it’s vegan foods I eat…

I’m not trying to prove anything to anyone talking about my journey. I’m just George doing what George feels to be right.

17/01/2018 – VEGAN! YOU MUST BE MAD…

… but what if I don’t class myself as a bodybuilder?

Let’s be fair, I don’t have supplements, I’ve been vegetarian for quite some time and I don’t use sports enhancement drugs. I don’t follow what everyone else does and I don’t deserve to be called a bodybuilder. Ok, so that’s out the way…

I like doing my own thing, I know my ultimate goal and I will get there by myself. Vegetarian lifestyle is really easy and if I’d had known back then what I know now, I would have been veggie a lot earlier in life. Just as a personal choice. A few years back I ate meat and took every supplement out there and it fried my brain chasing the carrot. I look and listen to people and I observe how they spend a few months training, take steroids and grow rapidly, to then go cold turkey and not train for months. I have also watched people go the opposite way and get so obsessed that they end up losing what really matters to them, but only to realise when it’s too late and just to not even make the top six on stage. I have nothing against these people and no doubt they inspire me in one way or another.

Now we all know I’m not a bodybuilder, I’m going to share my philosophy and goals.

They are simple;

  • To meet like minded folk
  • To train as hard as I can in the gym
  • To recover as fast as I can outside the gym
  • To gain knowledge of my body and mind
  • To be satisfied

So now we enter the next chapter that has been in the making for 5 years. I’m doing what I want to do and I’m going to pursue a little journey of mine and that’s to cut out animal products completely or at least as much as I can. Since being vegetarian I have only had milk in my tea, a bit of butter and cheese and the odd egg, which I cut out months ago. There is no reason other than I want to discover a broad range of knowledge and I like to put myself through it rather than pay someone to tell me something they read in a book. The simple motto to use is, if I can do it so can you. I’d like to change that and say, If I can’t do it, I don’t expect to help you.

Why vegan?

Why not.

What about the gains?!

I’ve already reached my natural potential.

What about your strength?

Gym strength? As in lifting a weight from A-B? Strength as a power lifter of strength as a repetitive movement?

I’ll be fine… I’ll make ‘gains’.

Would you compete again?


What about protein?

I can easily get 200g- 250g plus…

But you’re not a true vegan if you use animal products or don’t make your own food!

Ok, I’m not vegan. I just want to experience something that I’ve wanted to do for years. Everything takes time and I if I do decide to go back as a meat eater, I will be overwhelmed with the variety of food available. I won’t take it for granted then.

So that’s it, a little blog to myself again…