Occupation: Self employed roofer
Age: 21
Weight: 191lbs
Current Goal: Fat Loss
Meal 1 – 7am
Porridge with berries
- 80g oats
- 75g raspberries
- 400g skimmed milk
- Vitamins – 5g creatine, three omega3, 1 multiv and 1 vitamin D3
Always a winner for me when it’s breakfast time! I’ve had oats for as long as I can remember, enjoying raspberries at the moment, this changes by the week though. Normally always a sweet fruit! Never enjoyed the texture of them with anything else, Even whey!
572 kcal, 73g carbs, 11g fat, 29g protein
Meal 2 – 10am
Fat Free Greek Yogurt with Nuts
- 125g fat free Greek yoghurt
- 25g honey roasted peanuts and cashews
- 1 cup of tea
Religiously always have a break at 10am at work so having a cuppa and a bite to eat works well for me. Nothing ever too big, normally yoghurt or something ‘light’.
276 kcal, 18g carbs, 13g fat, 22g protein
Meal 3 – 1pm
Chicken and Spinach wrap with chicken wings and fruit
- Spinach, chicken and light mayo wrap.
- 3 chicken wings,
- 240g Mixed berry salad
- 1 orange
- 1 cup of tea
Lunch changes on a daily basis! Always normally a sandwich or wrap with some sides! It’s convenient for me as I’m outside with work, no microwave or oven for me! Easy and enjoyable when eaten cold is a must! Always a mix of fats, carbs and proteins though!
842 kcal, 86g carbs, 31g fat, 54g protein
Meal 4 – Pre Workout
Pre Workout Smoothie
- 50g Caramel whey
- 50g banana
- 1 digestive biscuit
- 200g water
This was a different one for me, normally it’s a couple rice cakes or a couple crumpets with a whey shake. Went different today though as needed something I could get in me quick! Was enjoyable and done the job getting me ready for training and keeping me satisfied until dinner/post workout!
324 kcal, 23g carbs, 7g fat, 40g protein
Meal 5 – Dinner / Post Workout
Lemon sole with potato wedges and peas
- Waitrose lemon sole fillet
- 200g homemade potato wedges
- ½ cup peas
- Salt and pepper seasoning
Again dinner is always different for me on a daily basis. Normally something homemade. Although tonight was packaged fish. Always a mix of macros and I normally base my day of food around my dinner as I enjoy dinner the most so like to vary it! It’s a dinner eaten with mother so have to make it work with her as well.
454 kcal, 59g carbs, 11g fat, 29g protein
Meal 6 – Pre Bed
- 37.5g chocolate whey
This final meal is always my left over macros, sometimes I have something sometimes I don’t! tonight there was some protein left over so it’s a simple whey shake. If I do ever have macros left I try and make them up eating something that won’t sit to heavy on the stomach though, due to going to bed.
147 kcal, 2g carbs, 2g fat, 28g protein
