My current diet: Update Nine

It's time to switch things up again. This time it's only a minor change as I'm currently switching my pre-workout product. After having tried and evaluated the ever so popular Craze from Driven Sports for a while, I'm now moving over to a new one. This time, instead of using a product that focus mostly on mental enhancement, I'm moving over to a more pump driven product - Rage from Mutant. Naturally, both of these products can be found and bought at my sponsor proteinbutiken.se. Due to the extra calories (mostly consisting of carbs) that the new product adds to the diet I'm removing a few calories from the regular meals. This means 8 grams less of peanut butter (without added salt). So, basically, not a big change.

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: 74,1 kg (163,3 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)	20 (0,7)	6,2	8,2	3,4	114
TOTAL:		30,5	21,9	5,6	342

PRE-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Mutant Rage	24 (0,8)	0	4	9	40
NutriTech BCAA Complex	10 (0,35)	8,4	0	0,42	35,4
TOTAL:		8,4	4	9,42	75,4

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)	20 (0,7)	6,2	8,2	3,4	114
TOTAL:		30,5	21,9	5,6	342

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:		162	94	55	1663

||PROTEIN|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 52%

||FAT||||||||||||||||||||||||||||||||||||||||||||||||| 30%
| CARBS|||||||||||||||| 18%