My current diet: Update Eight

The first thing I want to say is that I'm late with this update. Besides the supplements, the changes done on the food section was done a few weeks back (maybe a month or two even). Hence, I've shed quite a few pounds due to this change. So, that's why I'm also writing down the lowest weight that I've had with this change. The first big change is that the amount of carbs has yet again been decreased. Adding to that, there's also less salt in the diet. Calorie wise, however, it's basically the same. The second big change is the fact that I now got proteinbutiken.se backing me up. This means a whole new line of awesome products for me to pick and choose from. That has resulted in me adding some more products than what I was already using. The detailed list can be found in this entry. Scroll on down and see what the new goodies are!

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: 30
Length: 184 cm (6' ½")
Morning weight: 73,0 kg (160,9 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: JANUARY 3 - 2013

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
NutriTech Multivitamin	1 Tab	0	0	0	0
NutriTech Omega 3	2 Tabs	0	2	0	20
Strength D-Vitamin	1 Tab	0	0	0	0
Sportlab Pro 17-Dione	1 Tab	0	0	0	0
Performance Tribulus Terrestris	2 Tabs	0	0	0	0
TOTAL:		37,62	40,41	14,4	554

MEAL 2	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Peanut butter - No Salt (Organic)	24 (0,8)	7,44	9,84	4,08	136,8
TOTAL:		31,74	23,54	6,28	364,8

PRE-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Driven Sports Craze	6 (0,2)	0	0	0	0
NutriTech BCAA Complex	10 (0,35)	8,4	0	0,42	35,4
TOTAL:		8,4	0	0,42	35,4

POST-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
NutriTech Whey Complete	30 (1)	23,4	1,9	2,1	110
NutriTech Creatine	5 (0,17)	0	0	0	0
TOTAL:		23,4	1,9	2,1	110

MEAL 3	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Peanut butter - No Salt (Organic)	24 (0,8)	7,44	9,84	4,08	136,8
TOTAL:		31,74	23,54	6,28	364,8

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
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
TOTAL:		18,72	2,56	9,3	138,3

MEAL 5	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
FUN Light Strawberry	- (-)	0	0	0,1	0,8
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
NutriTech Calcium Magnesium Zinc	1 Tab	0	0	0	0
Strength CLA	1 Tab	0	1	0	9
TOTAL:		12,72	1,56	8,2	101,3

SUM		PROTEIN	FAT	CARBOHYDRATES	CALORIES
TOTAL:		164	94	47	1669

||PROTEIN|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 54%

||FAT||||||||||||||||||||||||||||||||||||||||||||||||||| 31%
| CARBS|||||||||| 15%