It's time to make some changes in the diet once again. First of all, a modification of the diet already occurred a few days ago due to me running out of my pre-workout product. That meant that I was 45 calories short each day. Now that I've stocked up on my pre-workout once again I'm going to remove these calories from my regular food intake instead. Hence, 50 grams of cottage cheese will be removed from the evening meal (Meal 4), which means that I'll be cutting down 46 calories from my diet (the pre-workout product contains 45 calories). Yet another change in my diet is that I'll be taking Vitamin B6 with my last meal for the day (Meal 5).
NOTE: Since most of you who visit my website are from Sweden, each item is clickable and will direct you to the Swedish Wikipedia site - which will explain that particular item.
MY STATS:
Age: 29
Length: 184 cm (6' ½")
Morning weight: 74,5 kg (164,2 lbs)
MY TRAINING ROUTINE *:
Day 1: 45 min walk + Quads, Abs
Day 2: 45 min walk + Biceps, Chest
Day 3: 45 min walk + Back, Trapezius, Forearms
Day 4: 45 min walk + 30 min cardio
Day 5: 45 min walk + Triceps, Hamstrings
Day 6: 45 min walk + Delts, Calves
Day 7: 45 min walk + 30 min cardio
* Walks are done in the morning on an empty stomach and consist of a set course (usually takes around 45 minutes). Cardio is done on either a crosstrainer, a seated bicycle machine or a treadmill with low intensity. Strength training and cardio are usually done in the evening or afternoon.
MY DIETARY PLAN: SEPTEMBER 27 - 2012
| MEAL 1 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Peanut butter (Organic) |
50 (1,7) |
12,8 |
24,45 |
8 |
281,5 |
| Egg |
100 (3,5) |
12,3 |
9,7 |
0 |
136 |
| Cottage cheese |
100 (3,5) |
12 |
4 |
2,2 |
92 |
| Frozen Strawberries |
65 (2,3) |
0,52 |
0,26 |
4,2 |
24,5 |
| Skip Omega 3 |
2 Tabs |
0 |
2 |
0 |
20 |
| Skip Mega-Pak |
1 Bag |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
| TOTAL: |
|
37,62 |
40,41 |
14,4 |
554 |
| MEAL 2 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Chicken |
200 (7) |
36 |
4 |
0,6 |
150 |
| Egg |
100 (3,5) |
12,3 |
9,7 |
0 |
136 |
| Cottage cheese |
100 (3,5) |
12 |
4 |
2,2 |
92 |
| Margarine |
8 (0,28) |
0 |
6,4 |
0 |
57 |
| Sriracha Sauce |
40 (1,4) |
0 |
0 |
4 |
20 |
|
|
|
|
|
|
| TOTAL: |
|
60,3 |
24,1 |
6,8 |
455 |
| MEAL 3 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Chicken |
200 (7) |
36 |
4 |
0,6 |
150 |
| Egg |
100 (3,5) |
12,3 |
9,7 |
0 |
136 |
| Cottage cheese |
100 (3,5) |
12 |
4 |
2,2 |
92 |
| Margarine |
8 (0,28) |
0 |
6,4 |
0 |
57 |
| Sriracha Sauce |
40 (1,4) |
0 |
0 |
4 |
20 |
|
|
|
|
|
|
| TOTAL: |
|
60,3 |
24,1 |
6,8 |
455 |
| MEAL 4 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Quark |
100 (3,5) |
12,2 |
0,3 |
3,9 |
67 |
| Cottage cheese |
50 (1,7) |
6 |
2 |
1,1 |
46 |
| FUN Light Strawberry |
- (-) |
0 |
0 |
0,1 |
0,8 |
|
|
|
|
|
|
| TOTAL: |
|
18,2 |
2,3 |
5,2 |
113,8 |
| MEAL 5 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Quark |
100 (3,5) |
12,2 |
0,3 |
3,9 |
67 |
| Skip Magnesium |
1 Tab |
0 |
0 |
0 |
0 |
| Skip Zink |
1 Tab |
0 |
0 |
0 |
0 |
| Skip B.6 |
1 Tab |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
| TOTAL: |
|
12,2 |
0,3 |
3,9 |
67 |
| SUM |
|
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| TOTAL: |
|
212 |
93 |
51 |
1814 |
||PROTEIN||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 60%
||FAT||||||||||||||||||||||||||||||||||||||||| 26%
| CARBS|||||||| 14%
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