Q: I’m what you could call a lifestyle bodybuilder. I’ll never compete but, being over 30, I really need to watch what I eat. With a busy lifestyle, this is no easy thing. Any advice on how I can construct a lifestyle diet plan that’s practical for a busy guy?

A: What we’re talking about here are lifestyle modifications that will stick with you for the rest of your life. There are a number of principles that need to be applied in order to achieve a healthy life-time bodybuilding eating regimen. Of course, it also requires a hell of a lot of discipline, especially at the outset. So, if you’re prepared to supply that, then here’s what you have to do . . .

(1) Devise a simple menu adjustment and repeat it: Rather than going hell for leather and burning out early, simply introduce one positive dietary adjustment at a time. For instance, start taking a protein drink with you to the gym and take it straight after your workout. Keep at this until it becomes a habit, then move on to another positive dietary modification, like carrying healthy snacks in the car with you to prevent junk food splurges.

(2) Keep a nutritional journal: In it you should plan your daily meals for the next week (that’s 42 meals – 6 x 7). Also jot down your strategies to avoid making bad food choices when you’re in a hurry, stressed or out of your natural environment. Such forward planning will do wonders in helping you stick to your goals. Also, write down how you feel on those inevitable occasions when you do slip off the rails. More than likely your body will not react well to the intake of junk. Remind yourself of the bloated, lethargic feeling you had and you’re less likely to want to repeat the experience.

(3) Do the following to remain on track when life gets a little crazy: If you absolutely have to grab something quick, get a cooked chicken from the grocery store. Remove the skin and dig into the white breast meat. On a spare evening hard boil a whole batch of eggs. Store a half dozen in the car with the shell removed for a quick protein fix whenever you get the urge. Keep a small travel cooler in the car and stock it with the likes of skim milk, protein drinks, cottage cheese and whole grain sandwiches containing white chicken meat or tuna. When grocery shopping, look for foods that can be consumed and prepared in quick time. The likes of microwave oatmeal, small tubs of yogurt, muesli bars, breakfast protein drinks and plenty of fruit are great choices. Instead of ice-cream choose sugar-free, low-fat frozen yogurt. Grabbing some light, air popped microwave popcorn is always a good idea, too. Cook your meals in bulk on a Sunday afternoon (or whenever you have the time) and store them in meal portion size containers in the refrigerator. Get yourself a good grill that will cook your meats, fish and chicken quickly, while removing the fats.

Introduce these three adaptations over the next few months. Remember that you don’t want to make a radical change that will fall flat. What you’re after are gradual lifestyle changes that will stay with you forever. The discipline required to do just that will be rewarded with the kind of lean, muscular physique that you’ll be proud of at any age.

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