When to eat and exercise

• A protein bar and glass of water

Within one hour after exercise:

• Grill one salmon steak for 8 to 12 minutes until it flakes then squeeze some lemon juice on top. Serve with a baked potato and steamed spinach. Two scoops of fruit in jelly and a glass of water.
• Place a medium sized steak in a glass baking dish and pierce the meat. Season with lime, pepper and garlic powder. Bake at 350 degrees until cooked to your liking. Slice and serve with steamed brown rice (add salsa if you like), salad and one tablespoon of low fat dressing. One glass of red wine if you wish.
• Stir-fry beef, chicken or prawns with broccoli, onion, mushrooms and mangetout. Serve with steamed rice (add Braggs or Tamari soya sauce to taste). Two scoops of frozen nonfat yogurt.

Other great between meal snacks include fresh fruit, raw vegetables and rice cakes, low fat hummus, low fat cottage cheese and sardines are also excellent small meals, combined with pitta, crispbread or whole-wheat (rye) toast.

For more information about Josh Salzmann check out www.salzmann-fitness.com.