Scouses Eating Plan

[Scouse]

To tie in with my Training Journal, Here,
thought I'd add my eating diary as well.
All times are rough, due to work I have to fit meals in when I can.


Training Days
Mornings (7.00-8.00)
Morning Shake
Contains:
Whey Protein x 38g - (2 x 53cc scoop)
Ultra Fine Oats x 42g - (1 large scoop)
CEE x 2.5g - (1 small scoop)
HMB x 1.8g - (1 small scoop)

Breakfast (8.00-9.00)
Porridge Oats x 100g (or Muesli x 90g)
Milk (Semi-Skimmed) x 300ml

Lunch (12.00-2.00)
Wholemeal Toast x 2 slices
Baked Beans x 200 g
Scrambled Egg x 2 large
or
Jacket Potato x 225g
Tuna x 150g
Mayonnaise (Extra Light) x 25g

Pre Workout (3.00-4.00)
Whey Protein x 38g - (2 x 53cc scoop)
Dextrose x 48g - (1 large scoop)
CEE x 2.5g - (1 small scoop)
Taurine x 1.5g - (2ml spoon)
Guarana x 0.5g - (1ml spoon)
HMB x 1.8g - (1 small scoop)
Flax Seed x 2.5g - (1 small scoop)


Post Workout (4.30-5.30)
Whey Protein x 38g - (2 x 53cc scoop)
Dextrose x 48g - (1 large scoop)
Glutamine Pept’s x 4g - (2 small scoops)
Flax Seed x 2.5g - (1 small scoop)

Evening Meal (7.30-8.30)
Chicken Breast x 220g
or Salmon Fillet 180g
or 220g Steak/Extra Lean Mince

with
Pasta (Egg Tagliatelle) x 90g
or Wholegrain Rice x 85g
or Potato 200g

And Mixed Veg (Brocolli, Peas, Spinach, Carrots, Peppers, Onions, etc)

Snacks between Meals
Bananas
30g x Almonds
30g x Brazil Nuts
20g x Peanut Butter on slice of toast

Before Bed (10.00-10.30)
Whey Protein x 38g - (2 x 53cc scoop)
Milk (Semi-Skimmed) x 200ml


This is the ideal days eating, but is not always achieved.
Some lunches will be taken on the go.. so are Chicken & Salad sandwiches or something quick and simple, but ensure I have a good calorie source.

[Scouse]

This gives me daily breakdowns of :

[Scouse]

Taking into account my eating before getting back to training was very poor and un structured, would only be about 2000 calories or less...

[greg]

Personally id have one breakfast sitting rather than 2 and have a mid morning meal so you have a stream of calories. Similar to what i eat though.

I consume between 2900-3100 per day as im bulking im not to bothered about exact amounts as long as im consuming above maintenence which the scales say i am as im adding 1-2lb per 2weeks roughly.

[Scouse]

I have my shake as soon as I get up and the breakfast once I've got ready..
As I mentioned, the timings are just a guide not exact..

I try and have some snacks between breakfast and lunch where I have the opportunity..

This is just a guide and a start.. will try and structure it more as I gain progress through my training..

[LionHair]

Scouse - how's eating on the road going for work?

[Scouse]

Quote

Scouse - how's eating on the road going for work?

Not well LH..

Luckily so far I have managed to get home to eat at lunch on training days..

Gonna start making pack ups after me holiday so I can keep the progress going..

Making a list of snacks and meals so i can start planning days ahead..

[LionHair]

Shame mate... have you tried those plastic boxes? I just got us 2 more for workday food - hubby is happier he says he can now fit it in against everyone else's junk in the staffroom

[Scouse]

I found out my old cool bag and have a few take away trays and lunch boxes..

It's just a case of planning and cooking the foods for the week..

The girlfriend isn't the most helpful when it comes to me spending time in the kitchen cooking.. But at least she's being a little supportive in my training and normal eating plans..

[LionHair]

must be a gender thing! Hubby loves me preparing all food in advance - easy for him (no work to do!) and cheaper too... lunch in London can easily cost £7-£8 a day, that works out at £40/week... £160/month! So, over the course of a year excluding 4 weeks of statutory holiday time = £1,540 (£7/day) to £1,760 (£8/day) per person... ouch!