Right will be re gigging my diet to factor in a few new thing plus looks very likely my life style and activity levels will change very soon!
moving and new job i hope!
Stats 6.4, 14 stone, 13-15%bf i would say. looking to add more muscle.
If things pan out i will be living like 2mins from work so no more riding around hense the re think of diet.
only real activity will be riding to shops,general walking etc working in gym and training my self.
I will look to add 3x30min gentle cv sessions for health in the week and will acount for them with diet.
Work will be shift work ie 6-2 9-5 2.30-10.30 so timings will vary and when possible all meals will be real food sorry for the esay il get to the diet.
5 wheatbix in water
2 eggs + 5 white scrabbled
2 tbsp nat yog + hand full of frozen berries
Totals = cals- 570 carbs- 70 pro -38 fat- 12
7.00 train 30-45 mins 5 times a week one part a day( i know might get flamed but i like training in this way and find i have responed better)
7.45 50g wazy maize strach in water
Totals = cals- 175 carbs-44
8.00 40g whey in water
Totals = cals- 160 carbs- 2.4 pro- 32 fat- 2.8
9.00 80g brown bas rice
tsp flax oil
veg- broc/spinage/toms etc
Totals = cals 500 carbs- 60 pro-38 fat- 7
12.00 250g cooked sweet pot
88g tin sardines
100g cottage cheese
veg as before
Totals = cals 485 carbs-56 pro-36 fat-9
3.00 liking to be a shake if working late(most of the time)
5g cocount oil
15g nat pb
Totals = cals 475 carbs- 50 pro- 39 fat- 10
6.00 75g w/m pasta
125g extra lean mince(500g of mince cooked in 15g of cocount oil)
Totals = cals 460 carbs- 50 pro-39 fat-9
9.00 prob another shake if working till 10.30
Totals = cals 370 carbs-31 pro- 30 fat-14
11.00 88g tin mackeral
Totals = 215cals carbs- 5 pro- 16 fat-14 (this meal would not be present on days when i work earlier in the day as i would be in bed before this)
Totals for the day
think still needs work but got to go to work thinking carbs and pro could come down in favour of fats.
rmr = 1900, fat burn =140bmp, 40%carbs at reat 50%fats, RQ - 8.3-8.4 if that helps anyone.
all feed back welcome!