Martinogdenbsx

Firstly i was doing bodybuilding for a good 6-7 months but i broke my leg in a car accident and have been severley neglecting my diet and training regime.

It has been over 9 months since i have been to the gym and had a healthy diet so i decided yesterday I AM GOING TO STICK TO THIS and fix nutrition and go to the gym.

Now i am still at colleage (have 2 months left) so everything should get easier after then as my time will be more flexble.My daily plan is as follows

Mon-
Wake up at 6.45
Go to school at 8.15

Lesson 1- 8.50-9.50
Lesson 2 - 9.50-10.50
Break- 10.50-11.10
Lesson 3- 11.10-12.10
Lesson 4- 12.10-1.10
Lunch- 1.10-2.20
Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00
Go to work at 5.00pm have the chance to grab water/shake any time
15 minute break between 7.00-8.30pm
Arrive home at 10pm
Asleep between 11.00pm-11.30pm

Tue-
Wake up at 6.45
Cardio excersie- Short run maybe??
Go to school at 8.15

Lesson 1- 8.50-9.50
Lesson 2 - 9.50-10.50
Break- 10.50-11.10
Lesson 3- 11.10-12.10
Lesson 4- 12.10-1.10
Lunch- 1.10-2.20 -Go to the Gym for 45 mins to 60 mins
Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00
Have all of the evenings free so can arrange eating now
Asleep between 11.00pm-11.30pm

Wed-
Wake up at 6.45
Go to school at 8.15

Lesson 1- 8.50-9.50
Lesson 2 - 9.50-10.50
Break- 10.50-11.10
Lesson 3- 11.10-12.10
Lesson 4- 12.10-1.10
Lunch- 1.10-2.20
Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00
Have evenings free
Asleep between 11.00pm-11.30pm

Thur-
Wake up at 6.45
Go to school at 8.15

Lesson 1- 8.50-9.50
Lesson 2 - 9.50-10.50
Break- 10.50-11.10
Lesson 3- 11.10-12.10
Lesson 4- 12.10-1.10
Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins?
Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00
Have evenings free
Asleep between 11.00pm-11.30pm

Fri-
Wake up at 6.45
Go to school at 8.15

Lesson 1- 8.50-9.50
Lesson 2 - 9.50-10.50
Break- 10.50-11.10
Lesson 3- 11.10-12.10
Lesson 4- 12.10-1.10
Lunch- 1.10-1.40
Lesson 5- 1.40-2.40
Arrive home between 3.00 and 3.30
Go to work at 4.00pm have the chance to grab water/shake any time
15 minute break between 7.00-8.00pm
Arrive home at 10pm
Asleep between 11.00pm-11.30pm

Sat-

Wake up at- 6.15
Go to work- at 7.00
Have a break- at 10-11.30
Finish work- at 2pm
Have afternoon free- Go to the gym?
Asleep between 10.00pm-11.00pm

Sun-

Wake up at- 6.15
Go to work- at 7.00
Have a break- at 10-11.30
Finish work- at 2pm
Have afternoon free
Asleep between 10.30pm-11.30pm

So theres no plan of my week and it very rarely changes significantly and if it did it would be working an extra day for the money etc so it wouldn't effect the main structure of the day.

I have produced a shopping list which i think is pretty much everything i need.Can anyone let me know of essentials in shopping list which i havn't included?

Chicken/Turkey Breasts
Frozen Veggies-Carrots,Runner Beans,peas
Frozen fruit-Strawberries (great Candy like snack),Blueberries,Blackberries
Olive Oil
Fat Free Natural Cottage Cheese
Fat Free plain/ Flavoured yogurt
Cinamon
Unsweetened apple sauce
Vanilla extract
Canned Tuna
Tuna Steaks (frozen)
Whole weat bread
Jacket Potatoes
Brown Pasta
Leafy Salad
Apples
Banana's
Satsuma's
Soya Milk
Tofu
Eggs
Sunflower seeds
Oats
Whole Wheat Pita Bread
Unsalted peanuts
Sweet potatoes
New potatoes

And that is all i got to any help appreciated

With regards to my diet i have come up with these routines for the above days of the week,don't critisise me too much,it's been a while

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Mon-

Wake up at 6.45-

7.15-Take 2 scoops of ON Whey mixed with water
Take 2 Udos Choice capsules
1 litre of water

Go to school at 8.15

Lesson 1- 8.50-9.50 -Try to snack a Protein Bar/Shake (1 scoop) at 9.30

Lesson 2 -9.50-10.50

Break- 10.50-11.10 -Pita Bread with Tuna and leafy salad + 1 ltr water

Lesson 3-11.10-12.10

Lesson 4-12.10-1.10-

Lunch-1.10-2.20-Chicken Breast (cold) with 2 small sweet potato's and a raw carrot + 1 ltr of Water

Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00-Protein pancake 2 egg whites,cinamon,tablespoon of cottage cheese,1/2 cup of Soya Milk.Stired and cooked + 1ltr of water

Go to work at 5.00pm have the chance to grab water/shake any time-1ltr of water at about 6.00pm

15 minute break between 7.00-8.30pm-Stuck on this one here folks (need to start reducing carbs??) + 1ltr of water

Arrive home at 10pm-Take a casein protein and fish oil capsule +1/2 ltr of water

Asleep between 11.00pm-11.30pm

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Tue-

Wake up at 6.45

Cardio excersie- Short run maybe??

7.15-7.30-Oats mixed with 1/2 cup milk + Protein shake (2 scoops) +1ltr water + 2 Udos chocice capsules

Go to school at 8.15

Lesson 1- 8.50-9.50-2 hard Boiled eggs and 1ltr of water at 9.15

Lesson 2 - 9.50-10.50

Break- 10.50-11.10 -Pita Bread with Tuna and Lettuce + 1ltr water

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

12.15-Glass of orange juice

Lunch-1.10-2.20 -Go to the Gym for 45 mins to 60 mins

Banana + Protein Shake

Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00-Jacket Potato with Cottage cheese and peas

Have all of the evenings free so can arrange eating now-Kippers,runner beans and new potatoes

Casein protein before bed + 1 fish oil capsule and 1/2 ltr of water

Asleep between 11.00pm-11.30pm

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Wed-

Wake up at 6.45

7.15-Oats with 1/2 cup Soya Milk and mixed berries + 1 ltr of water + 2 Udos choice capsules

Go to school at 8.15

Lesson 1- 8.50-9.50-Protein shake at 9.15

Lesson 2 - 9.50-10.50

Break- 10.50-11.10-2 egg whites 1 egg yolk mixed with mayo in whole wheat bread and salad

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

Lunch- 1.10-2.20-Apple and 1/2 ltr of milk

Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00-Plain Fat free yogurt with satsumas

Have evenings free-Chicken breast grilled with 2 sweet potatoes and boiled carrots

Casein protein and fish oil cap before bed

Asleep between 11.00pm-11.30pm

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Thur-

Wake up at 6.45

7.15-Protein shake (2 scoops) + 2 Udos choice capsules + 1ltr of water and a bannana

Go to school at 8.15

Lesson 1- 8.50-9.50-1ltr of water + Protein bar

Lesson 2 - 9.50-10.50

Break-10.50-11.10-Tuna sweetcorn sandwhich with whoel wheat bread + 1ltr of water

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

Orange juice

Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins?

Bannana and protein shake

Lesson 5- 2.20-3.20
Arrive home between 3.30 and 4.00-Chicken Breast with brown rice

Have evenings free-Salmon burger with tinned salmon,2 eggs,spices served with raw carrt sticks and a dollop of ketchup (treat ) + 1ltr of water

Casein protein and fish oil capsule + 1ltr of water

Asleep between 11.00pm-11.30pm

------------------------------------------------------------------------

Fri-

Wake up at 6.45

7.15-Protein shake + oats with 1/2 cup of Soya milk + 1ltr of water and 2 Udos Choice capsules

Go to school at 8.15

Lesson 1- 8.50-9.50-Protein bar + 1ltr of water

Lesson 2 - 9.50-10.50

Break-10.50-11.10- Egg mayo and lettuce sandwhich with whole wheat bread + 1ltr of water

Lesson 3-11.10-12.10

Lesson 4-12.10-1.10

Lunch- 1.10-1.40-Whole wheat pita bread with Tuna mayo and sweetcorn

Lesson 5- 1.40-2.40


Arrive home between 3.00 and 3.30-Protein pancake mixed with raisins + 1ltr of water

Go to work at 4.00pm have the chance to grab water/shake any time- drink 1 ltr of water at 5.30

15 minute break between 7.00-8.00pm-Prawns with salad no dressing + 1ltr of water

Arrive home at 10pm

Creatine before bed + 1 fish oil capsule

Asleep between 11.00pm-11.30pm

------------------------------------------------------------------------

Sat-

Wake up at- 6.15

6.30-Protein shake and 1ltr of water and Oats with 1/2 pint Soya milk mixed with bannana

Go to work- at 7.00

9.00-Protein bar + 1ltr of water

Have a break- at 10-11.30-Chicken pieces (breast) with pasta and mayo + 1ltr of water

Finish work- at 2pm

2.30-Tuna steak with peas and carrots and jacket potato + 1 ltr of water

5.00-Orange juice

5.15-Have afternoon free- Go to the gym?

6.00-Chicken Breast with rice and peas + 1ltr of water

Creatine before bed with 1 fish oil capsule

Asleep between 10.00pm-11.00pm
------------------------------------------------------------------------

Sun-

Wake up at- 6.15

6.30-Protein shake and oats mixed with sliced bannana and 1/2 pint Soya milk + 1ltr of water

Go to work- at 7.00

9.00-Protein bar + 1ltr of water

Have a break- at 10-11.30-Plain fat free yogurt and an apple

Finish work- at 2pm

2.30-Protein pancake + 1ltr of water

Have afternoon free- Sunday lunch as usual but only have 1 roast potato and have plenty of vegetables and meat

Creatine and 1 fish oil capsule before bed

Asleep between 10.30pm-11.30pm


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Right my stats are about 182lb bodyweight,5'8",18 years old,not sure about body fat percentage at all.

I am thinking if i need to snack i will snack on rice cakes.

My gym workout will just be full workout but i havn't included that as it i the diet/nutrition section

Let me know your thoughts

Thanks

Chris

Jodi

I made my comments in REDin the quote above

Martinogdenbsx

cheers Jodi i will revise it and post again see what everyone thinks
Plus before bed i meant to say Casein protein not creatine ,suppose that happens when you are posting late at night

Martinogdenbsx

Mon-

Wake up at 6.45-

7.15-Take 2 scoops of ON Whey mixed with water
Take 2 Udos Choice capsules
1 litre of water
Bowl of Oats with sliced bannana
I would add some oats here or at least a piece of fruit. IMO, there are 3 optimal times of the day for carbs….1. First meal of the day……..2. Pre-Workout……….3. Post-Workout So take advantage of your body being semi-catabolic and give it what it needs to prevent LBM loss – carbs.

Go to school at 8.15

Lesson 1- 8.50-9.50 -Try to snack a Protein Bar/Shake (1 scoop) at 9.30

Lesson 2 -9.50-10.50

Break- 10.50-11.10 -Pita Bread with Tuna and leafy salad + 1 ltr water
Wasn't using any dressing
This is good. Are you using olive oil and vinegar for dressing? ACV (apple cider vinegar) has excellent health benefits as well as glycogen partitioning.

Lesson 3-11.10-12.10

Lesson 4-12.10-1.10-

Lunch-1.10-2.20-Chicken Breast (cold) with 2 small sweet potato's and a raw carrot + 1 ltr of Water
NOPE?Well the chicken breast would be cooked in olive oil
Good – are you getting any other EFA’s

Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Protein pancake 2 egg whites,cinamon,tablespoon of cottage cheese,1/2 cup of Soya Milk.Stired and cooked + 1ltr of water
NOPE WHY?
Are you lactose intolerant?
Go to work at 5.00pm have the chance to grab water/shake any time-1ltr of water at about 6.00pm

15 minute break between 7.00-8.30pm-Stuck on this one here folks (need to start reducing carbs??) + 1ltr of water
I can't really have another chicken or veggies really,nuts is fine,Sesame seeds?What else would you suggest?
times like this call for pre-cooked chicken, veggie and nuts

Arrive home at 10pm-Take a casein protein and 2 fish oil capsules +1/2 ltr of water
DONE
I hope you are taking more than 1 fish oil.....

Asleep between 11.00pm-11.30pm

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Tue-

Wake up at 6.45

Cardio excersie- Short run maybe??

7.15-7.30-Oats mixed with 1/2 cup milk + Protein shake (2 scoops) +1ltr water + 2 Udos chocice capsules
Good
Go to school at 8.15

Lesson 1- 8.50-9.50-2 hard Boiled eggs and 1ltr of water at 9.15
The trouble is here i am in the middle of a lesson and although i can get away with eating it has to be discreet,i can't whack out a chicken breast veggies and rice
I hope you plan on more protein than 2 eggs. That's only 14G of Protein. Methinks you need double that amount but not all those yolks. 2 is fine but I wouldn't have more than that.
Lesson 2 - 9.50-10.50

Break- 10.50-11.10 -Pita Bread with Tuna and Lettuce + 1ltr water
Good

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

12.15-Glass of orange juice
What is better for Pre workout??I thought it was good to get some carbs pre workout??How about if i changed it to just an orange?
Why the OJ? You would be better off with an orange or another piece of fruit. OJ is crap. OJ is not a meal......neither is an orange alone. Why not have a piece of fruit with your tuna Pita thing and skip the OJ.
Lunch-1.10-2.20 -Go to the Gym for 45 mins to 60 mins

Banana + Protein Shake
What about Pasta?
I'd add a complex carb here too like oats

Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Jacket Potato with Cottage cheese and peas
It is a potato that you cook I'll add Brocoli then
what is a jacket potato? Peas are not a fibrous veggie - they are a legume. You need fibrous veggies like broccoli, spinach etc.

Have all of the evenings free so can arrange eating now-Kippers,runner
beans and new potatoes
A kipper is a very strong fish,runner beans are green vegetables
http://en.wikipedia.org/wiki/Kipper
http://en.wikipedia.org/wiki/Runner_bean
What is a Kipper and what are runner beans?

Casein protein before bed + 2 fish oil capsule and 1/2 ltr of water
DONE
As above - you need more fish oil than that.
Asleep between 11.00pm-11.30pm

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Wed-

Wake up at 6.45

7.15-Oats with 1/2 cup NORMAL Milk and mixed berries + 1 ltr of water + 2 Udos choice capsules
CHANGED
Fine but again, why the soy milk?

Go to school at 8.15

Lesson 1- 8.50-9.50-Protein shake at 9.15
2 SCOOPS OF ON WHEY and bannana
What does this protein shake consist of?
Lesson 2 - 9.50-10.50

Break- 10.50-11.10-2 egg whites 1 egg yolk mixed with mayo in whole wheat bread and salad
It's bcause they are easier to eat when traveling to and from lessons?What else do you suggest?
I see a pattern here. Not enough protein and too much bread. Whole wheat Bread and Pita's. I see these all the time yet I fail to see healthier complex carbs - Oats, brown rice, sweet potatoes, oat bran and fruits -apples, peaches, grapefruits

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

Lunch- 1.10-2.20-Apple and 1/2 ltr of milk
Salmon Burger w 2 eggs,tin of salmon and 1/4 cup of oats fried in olive oil?
This is not a good choice. Move this to your other meal with the eggs instead.

Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Plain Fat free yogurt with satsumas
Pretty much oranges but smaller
What is satsumas?

Have evenings free-Chicken breast grilled with 2 sweet potatoes and boiled broccoli
Carrots are not a good choice for veggie - too high in sugar. Add a salad or some sort of green fibrous veggie.

Casein protein and 2 fish oil cap before bed
Sorted
again as above - need more fish oil
Asleep between 11.00pm-11.30pm

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Thur-

Wake up at 6.45

7.15-Protein shake (2 scoops) + 2 Udos choice capsules + 1ltr of water and a bannana
good
Go to school at 8.15

Lesson 1- 8.50-9.50-1ltr of water + Protein bar
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
what's in this protein bar?
Lesson 2 - 9.50-10.50

Break-10.50-11.10-Tuna letuce sandwhich with whoel wheat bread + 1ltr of water
Yeah i know more bread but it's easily portable,if you can suggest an alternative i am willing to change but at the moment i can't see one
corn? not a veggie, it's a grain. ughhh more bread
Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

Orange juice
SATSUMA instead
Have a piece of fruit and get rid of the OJ.
Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins?

Bannana and protein shake,bowl of pasta and FF plain yogurt
Add in a complex carb and or ff sf yogurt

Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Chicken Breast with brown rice
Add some Broccoli + Udos choice OIL (has flax)
Here we go - I'm finally seeing a few more healthy complex carbs.......good - Add in some EFA's and a green veggie

Have evenings free-Salmon burger with tinned salmon,2 eggs,spices served with raw carrt sticks and a dollop of ketchup (treat ) + 1ltr of water
Broccoli added instead
Ditch the carrots - have a green fibrous veggie instead.

Casein protein and 2 fish oil capsule + 1ltr of water
CHANGED
more fish oil
Asleep between 11.00pm-11.30pm

------------------------------------------------------------------------

Fri-

Wake up at 6.45

7.15-Protein shake + oats with 1/2 cup of NORMAL milk + 1ltr of water and 2 Udos Choice capsules
Added sliced bannana too
same as above
Go to school at 8.15

Lesson 1- 8.50-9.50-Protein bar + 1ltr of water
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
same as above

Lesson 2 - 9.50-10.50

Break-10.50-11.10- Tuna and lettuce sandwhich with whole wheat bread + 1ltr of water
same as above

Lesson 3-11.10-12.10

Lesson 4-12.10-1.10

Lunch- 1.10-1.40-Whole wheat pita bread with Tuna mayo and
lettuce added,still not sure about bread?
same as above

Lesson 5- 1.40-2.40


Arrive home between 3.00 and 3.30-Protein pancake mixed with raisins + 1ltr of water
good
Go to work at 4.00pm have the chance to grab water/shake any time- drink 1 ltr of water at 5.30

15 minute break between 7.00-8.00pm-Prawns with salad no dressing + 1ltr of water
Sprinkled with UDOS choice oil in place of dressing
where are the EFA's?

Arrive home at 10pm

Creatine before bed + 2 fish oil capsule
CHANGED
same as above

Asleep between 11.00pm-11.30pm

------------------------------------------------------------------------

Sat-

Wake up at- 6.15

6.30-Protein shake and 1ltr of water and Oats with 1/2 pint NORMAL milk mixed with bannana
And 2 UDOS choice caps
same as above
Go to work- at 7.00

9.00-Protein bar + 1ltr of water
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
same as above

Have a break- at 10-11.30-Chicken pieces (breast) with pasta and mayo + 1ltr of water
Whole wheat pasta,3 tsp of mayo
how much mayo? is that whole wheat pasta or brown rice pasta?

Finish work- at 2pm

2.30-Tuna steak with peas and BROCCOLI and jacket potato + 1 ltr of water
Thought i may as well keep peas want SOME variation
same as above - peas and carrots are not a good choice. Have fibrous veggies instead.

5.00-Orange juice
ORANGE instead
same as above

5.15-Have afternoon free- Go to the gym?

6.00-Chicken Breast with rice and BROCOLLI + 1ltr of water
+2 Udos choice caps
need fibrous veggie and where are the healthy fats?

Creatine before bed with 2 fish oil capsule
CHANGED
same as above
Asleep between 10.00pm-11.00pm
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Sun-

Wake up at- 6.15

6.30-Protein shake and oats mixed with sliced bannana and 1/2 pint NORMAL milk + 1ltr of water
same as above
Go to work- at 7.00

9.00-Protein bar + 1ltr of water
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
same as above
Have a break- at 10-11.30-Plain fat free yogurt and an apple
Salmon burger w 2 eggs,tin of salmon,1/2 cup of oats and pepper instead?
this is not a solid meal. You need to add some more protein here and some efa's
Finish work- at 2pm

2.30-Protein pancake + 1ltr of water
good
Have afternoon free- Sunday lunch as usual but only have 1 roast potato and have plenty of vegetables and meat
I will have Broccoli and runner beans as my vegetables
are those green veggies or peas and carrots again?

CASEIN protein and 2 fish oil capsule before bed
CHANGED
creatine is not a meal. You need Protein before bed and EFA's
Asleep between 10.30pm-11.30pm

I am thinking if i need to snack i will snack on rice cakes.
OMG NO! Stay away from snaking on Rice cakes How bout some celery instead Besides if your meals are planned properly you won't have time to snack nor the desire.

Yeah i know when i was on a bulk i could't eat ANYTHIGN more i always felt full

What do you think of the revised diet?

Martinogdenbsx

What do you all wreckon??Looking okay?

Jodi

Can you give me a new updated total of your macros? Ideally, a macro count of each meal would be better.

Martinogdenbsx

i don't have a clue,i will do some more reading up but not sure at all?

Martinogdenbsx

just did a bit of reading to find out exactly what i need to get.Is macro nutrients the breakdown of fat,protein,carbs??

If so i can try to get these tonight as i am getting shopping

What ya say?

fufu

I think it is great that you will evaluate people's diets for free. You definitely put alot of time into helping people even though time is money. Good job Jodi!

Martinogdenbsx

true true,i think everyone is greatful from what Jodi and Emma Leigh put into the threads so thanks!!

Jodi

Yes the breakdown of Protein, Carbs and Fats. You can always use www.fitday.com

Martinogdenbsx

Mon-

Wake up at 6.45-

7.15-Take 2 scoops of ON Whey mixed with water
Take 2 Udos Choice capsules
1 litre of water
Bowl of Oats with sliced bannana

Oats= 145 2 25 6Bannana=
109 1 28 1Whey=
110
1 2 23

Total

Cals=474
Fat=5
Carbs=57
Prot=53

Go to school at 8.15

Lesson 1- 8.50-9.50 -Try to snack a Protein Bar/Shake (1 scoop) at 9.30

Total=
Calories=200
Fat=Unknown?
Carbs=25
Protein=12.2

Lesson 2 -9.50-10.50

Break- 10.50-11.10 -Pita Bread with Tuna and leafy salad + 1 ltr water

Pita Bread=
226 2 47 8Tuna can=
636 26 0 94Leafy salad=
7 0 1 1
Total=

Calories=896
Fat=28
Carbs=48
Protein=112

Lesson 3-11.10-12.10

Lesson 4-12.10-1.10-

Lunch-1.10-2.20-Chicken Breast (cold) with 2 small sweet potato's and Broccoli + 1 ltr of Water

Chicken=
326 8 3 56Sweet potato=
1820 5 421 29Brocolli=
54 1 10 6
Total=

Cal=2197
Fat=14
Carb=434
Protein=91

Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Protein pancake 2 egg whites,cinamon,tablespoon of cottage cheese,1/2 cup of Soya Milk.Stired and cooked + 1ltr of water

1 whole egg=
66 4 1 51 egg white=
17 0 0 3Cinamon tablespoon=
18 0 5 0Raisins 1/4 cup=
109 0 29 1Oats cup=
607 11 103 26Cottage cheese 1/2 cup=
82 1 3 14
Total=

Cals=899
Fat =16
Carbs=136
Protein=49

Go to work at 5.00pm have the chance to grab water/shake any time-1ltr of water at about 6.00pm

15 minute break between 7.00-8.30pm-Sesame seeds letuce and 2 boiled eggs+ 1ltr of water

Sesame seeds=
425 36 20 13Egg boiled=
210 14 2 17Lettuce=
7 0 1 1
Cals=852
Fat=50
Carbs=23
Protein=31

Arrive home at 10pm-Take a casein protein and 2 fish oil capsules +1/2 ltr of water
DONE
I hope you are taking more than 1 fish oil.....

Asleep between 11.00pm-11.30pm



TOTAL FOR DAY

CALS=5518 HOLY CRAP!!
FAT=113
CARBS=723
PROTEIN=348.2

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Tue-

Wake up at 6.45

Cardio excersie- Short run maybe??

7.15-7.30-Oats mixed with 1/2 cup milk + Protein shake (2 scoops) +1ltr water + 2 Udos chocice capsules + 1/2 Bannana

Whey=
110
1
2
23
Oats=
145
2
25
6
Bannana=
109 1 28 1
Total=

Cals=364
Fat=4
Carbs=55
Protein=53



Go to school at 8.15

Lesson 1- 8.50-9.50-2 hard Boiled eggs and 1ltr of water at 9.15
+ 1/2 cup of sesame seeds

Sesame seeds=
425 36 20 13Egg boiled=
68 5 0 6
Total=

Cal=561
Fat=46
Carbs=20
Protein=25



Lesson 2 - 9.50-10.50

Break- 10.50-11.10 -Pita Bread with Tuna and Lettuce + 1ltr water

Total=

Calories=896
Fat=28
Carbs=48
Protein=112

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

12.15-orange

37 0 9 1
Total as above

Lunch-1.10-2.20 -Go to the Gym for 45 mins to 60 mins

Banana + Protein Shake + Pasta brown

Pasta=
75 1 14 3Whey=
110
1 2
23Bannana=
109 1 28 1
Total=

Cal=404
Fat=4
Carbs=44
Protein=27


Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Jacket Potato with Cottage cheese and Broccoli

Jacket potato (baked)=
155 2 31 3Cootage cheese 1/2 cup=
82 1 3 14Broccoli 2 cups of florets=
54 1 10 6
Total=

Cals=291
Fat=4
Carbs=44
Protein=23

Have all of the evenings free so can arrange eating now-Kippers,runner
beans and new potatoes

Closest i could get to kipper on fitday was mackarel=
605 38 1 61Green beans=
7 0 2 03 small potato's=
358 9 64 6
Total=

Cals=970
Fats=47
Carbs=67
Protein=67

Casein protein before bed + 2 fish oil capsule and 1/2 ltr of water
DONE
As above - you need more fish oil than that.
Asleep between 11.00pm-11.30pm


TOTAL=

CALS=3165
FAT=133
CABRS=287
PROTEIN=308
-------------------------------------------------------------------------

Wed-

Wake up at 6.45

7.15-Oats with 1/2 cup NORMAL Milk and mixed berries + 1 ltr of water + 2 Udos choice capsules

Oats=
607 11 103 26Berries=
15 0 4 0
Total=

Cals=622
Fat=11
Carbs=107
Protein=26

Go to school at 8.15

Lesson 1- 8.50-9.50-Protein shake at 9.15
2 SCOOPS OF ON WHEY and bannana

Whey=
110 1
2
23
Bannana=
109 1 28 1
Total=

Cals=329
Fat=3
Carbs=32
Protein=47


Lesson 2 - 9.50-10.50

Break- 10.50-11.10-2 egg whites 1 egg yolk mixed with mayo in whole wheat bread and salad

Mayonaise tablespoon=
36 3 2 0Egg white=
33 0 1 7Egg whole=
66 4 1 52 pieces of bread=
156 2 28 5

Total=

Cal=291
Fat=9
Carbs=32
Protein=17

Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

Lunch- 1.10-2.20-Salmon Burger w 2 eggs,tin of salmon and 1/4 cup of oats fried in olive oil?

Eggs=
131 9 1 11Salmon=
131 6 0 18Oats=
303 5 52 13
Total=

Cal=565
Fat=20
Carbs=53
Protein=42


Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Plain Fat free yogurt with satsumas

Plain Fat free yogurt=
68 0 9 7Satsuma(Tangerine)=
37 0 9 1Sesame seeds sprinkle=
213 18 10 6
Total=

Cals=318
Fat=18
Carbs=28
Protein=14

Have evenings free-Chicken breast grilled with 2 sweet potatoes and boiled broccoli

Chicken Breast=
326 8 3 56Sweet potato's=
1820 5 421 29Broccoli=
54 1 10 6

Total=

Cals=2200
Fat=14
Carbs=434
Protein=91


Casein protein and 2 fish oil cap before bed
Sorted
again as above - need more fish oil
Asleep between 11.00pm-11.30pm

TOTAL=

CALS=4325
FAT=75
CARBS=686
PROTEIN=237

-------------------------------------------------------------------------

Thur-

Wake up at 6.45

7.15-Protein shake (2 scoops) + 2 Udos choice capsules + 1ltr of water and a bannana

Whey=
220 2 4 46Bannana=
109 1 28 1
Total=

Cals=329
Fat=3
Carbs=32
Protein=47

Go to school at 8.15

Lesson 1- 8.50-9.50-1ltr of water + Protein bar

Total=

Calories=200
Fat=Unknown?
Carbs=25
Protein=12.2


Lesson 2 - 9.50-10.50

Break-10.50-11.10-Tuna letuce sandwhich with whole wheat bread + 1ltr of water

Tuna=
636 26 0 94Lettuce=
7 0 1 1Bread=
156 2 28 5
Total=

Cals=799
Fat=28
Carbs=29
Protein=100


Lesson 3- 11.10-12.10

Lesson 4- 12.10-1.10

Orange juice
SATSUMA instead

Satsuma (tangerine)=
37 0 9 1
Total as above

Lunch- 1.10-2.20 -Go to the gym for 45 mins to 60 mins?

Bannana and protein shake,bowl of pasta and FF plain yogurt

Bannana=
109 1 28 1Whey=
220 2 4 46Pasta=
75 1 14 3Yogurt=
68 0 9 7
Total=

Cals=472
Fat=4
Carbs=55
Protein=57

Lesson 5- 2.20-3.20

Arrive home between 3.30 and 4.00-Chicken Breast with brown rice
some Broccoli + Udos choice OIL (has flax)

Chicken Breast=
326 8 3 56Brown rice=
685 5 143 15Broccoli=
54 1 10 6

Total=

Cals=445
Fat=14
Carbs=156
Protein=77



Have evenings free-Salmon burger served with Broccoli + 1ltr of water

Salmon=
131 6 0 18Oats 1/2 cup=
303 5 52 13Broccoli=
54 1 10 6
Total=

Cals=488
Fat=12
Carbs=62
Protein=37



Casein protein and 2 fish oil capsule + 1ltr of water
CHANGED
more fish oil
Asleep between 11.00pm-11.30pm


TOTAL=

CALS=2772
FAT=51
CARBS=368
PROTEIN=331.2

------------------------------------------------------------------------

Fri-

Wake up at 6.45

7.15-Protein shake + oats with 1/2 cup of NORMAL milk + 1ltr of water and 2 Udos Choice capsules
Added sliced bannana too

Total=

Cals=329
Fat=3
Carbs=32
Protein=47

Go to school at 8.15

Lesson 1- 8.50-9.50-Protein bar + 1ltr of water

Total=

Calories=200
Fat=Unknown?
Carbs=25
Protein=12.2

Lesson 2 - 9.50-10.50

Break-10.50-11.10- Tuna and lettuce sandwhich with whole wheat bread + 1ltr of water

Total=

Cals=799
Fat=28
Carbs=29
Protein=100

Lesson 3-11.10-12.10

Lesson 4-12.10-1.10

Lunch- 1.10-1.40-Whole wheat pita bread with Tuna mayo and

Total=

Calories=896
Fat=28
Carbs=48
Protein=112

Lesson 5- 1.40-2.40


Arrive home between 3.00 and 3.30-Protein pancake mixed with raisins + 1ltr of water

Eggs=
131 9 1 111/2 CUP OF OATS=
303 5 52 131/4 cup of raisins=
109 0 29 1Tablespoon of cinamon=
18 0 5 0Cottage cheese 1/2 cup=
82 1 3 14
Total=

Cals=633
Fats=15
Carbs=90
Proteins=39


Go to work at 4.00pm have the chance to grab water/shake any time- drink 1 ltr of water at 5.30

15 minute break between 7.00-8.00pm-Prawns with salad no dressing + 1ltr of water
Sprinkled with UDOS choice oil in place of dressing

Prawns 1 cup=
201 3 2 38Lettuce=
7 0 1 1
Total=

Cals=208
Fat=3
Carbs=3
Proteins=38

Arrive home at 10pm

Creatine before bed + 2 fish oil capsule
CHANGED
same as above

Asleep between 11.00pm-11.30pm

TOTAL=

CALS=3065
FATS=77
CARBS=227
PROTEINS=458

------------------------------------------------------------------------

Sat-

Wake up at- 6.15

6.30-Protein shake and 1ltr of water and Oats with 1/2 pint NORMAL milk mixed with bannana
And 2 UDOS choice caps

Total=

Cals=329
Fat=3
Carbs=32
Protein=47

Go to work- at 7.00

9.00-Protein bar + 1ltr of water
Total=
Calories=200
Fat=Unknown?
Carbs=25
Protein=12.2

Have a break- at 10-11.30-Chicken pieces (breast) with pasta + 1ltr of water


Chicken Breast=
326 8 3 56Pasta=
75 1 14 3
Total=

Cals=401
Fat=9
Carbs=17
Protein=59

Finish work- at 2pm

2.30-Tuna steak with peas and BROCCOLI and jacket potato + 1 ltr of water

Tuna Steak=
636 26 0 94Peas 1/2 cup=
112 1 20 7Broccoli=
54 1 10 6Jacket Potato (Baked)=
155 2 31 3
Total=

Cals=957
Fat=30
Carbs=61
Protein=110

5.00-Satsuma (Tangerine)

Satsuma (Tangerine)=
37 0 9 1
Total as above


5.15-Have afternoon free- Go to the gym?

6.00-Chicken Breast with rice and BROCOLLI + 1ltr of water
+2 Udos choice caps

Chicken Breast=
326 8 3 56Rice Brown=
685 5 143 15Broccoli=
54 1 10 6
Total=

Cals=1065
Fats=14
Carbs=156
Protein=77

Creatine before bed with 2 fish oil capsule
CHANGED
same as above
Asleep between 10.00pm-11.00pm

TOTAL=

CALS=2989
FATS=56
CARBS=300
PROTEIN=306.2

------------------------------------------------------------------------

Sun-

Wake up at- 6.15

6.30-Protein shake and oats mixed with sliced bannana and 1/2 pint NORMAL milk + 1ltr of water

Total=

Cals=329
Fat=3
Carbs=32
Protein=47

Go to work- at 7.00

9.00-Protein bar + 1ltr of water
Total=

Calories=200
Fat=Unknown?
Carbs=25
Protein=12.2
Have a break- at 10-11.30-Salmon burger

Salmon=
131 6 0 182 whole Eggs=
131 9 1 111/4 cup of oats=
152 3 26 7
Total=

Cals=304
Fat=18
Carbs=27
Protein=36


Finish work- at 2pm

2.30-Protein pancake + 1ltr of water

Total=

Cals=633
Fats=15
Carbs=90
Proteins=39

Have afternoon free- Sunday lunch as usual but only have 1 roast potato and have plenty of vegetables and meat
I will have Broccoli and runner beans as my vegetables

2 small roast potato's=
263 7 47 5Chicken=
326 8 3 56Gravy=
188 14 13 5Broccoli=
54 1 10 6Green Beans x 4=
7 0 2 0
Total=

Cals=838
Fats=30
Carbs=75
Proteins=72

CASEIN protein and 2 fish oil capsule before bed
CHANGED
creatine is not a meal. You need Protein before bed and EFA's
Asleep between 10.30pm-11.30pm

TOTAL=

CALS=3610
FAT=91
CARBS=443
PROTEINS=403.2






Right thats that done

Took my over 3 hours but it's done
I didn't include casein shakes as i don't have them yet

Let me know

Thanks guys

Jodi

Ummm.........methinks you did it wrong.

Where did you get your calculations?