Breakfast - 4 weetabix + 200ml skimmed milk + whey protein shake
Mid morning - protein bar
Lunch - 200g chicken + 50g chutney
Pre training - flapjack
After training - Protein shake
Dinner - 6 egg whites + 2 yolks omelette
Supper - 150g tuna + 50g light mayo + whey protein shake
2182 cals, 301g protein, 168g carbs, 30g fat for a 60/34/6 split.
Planning on having similar to this 3 or 4 days a week but still allow myself a fun Thursday with pub lunch and curry as well as doing what I want at the weekend.
It's surprising the difference it makes just removing the rice, bread and pittas for the day.
My standard recent intake of those would be 3 pittas, 4 slices of bread and 50g rice per day.
Just those 3 items contain 1037 calories and 206g of carbs so an extra 50% on my daily calorie intake and more than double the carbs!!
What a difference it makes taking out a few slices of bread!! No wonder I've banged so much weight on recently
A couple of weeks of this should see the waist drop back to 36" or so. Hopefully there won't be a significant loss of weight which I then need to try to put back on.
As an aside to all this if anyone likes mayonaise I'd have to recommend the Hellman's lighter than light stuff. Tastes really nice (makes plain tuna edible) and has less calories and carbs than tomato ketchup. Good stuff.