Monday – training day

Today’s calorie aim for Dec was 3700 kcal as there were 2 training sessions (weights and running), so the extra kcal, protein and carbs are to compensate for the extra energy used during the sessions, and to promote muscle gain.

Contrary to popular belief, carbs are as important as protein for muscle gain. (More on eating for strength in a future blog!)

7am Breakfast: porridge made with milk/water, sugar and raisins

9am Carb/protein/creatine shake.

Running: Carb/protein shake

Post weights snack: Museli bar

12pm lunch at work: steak potatoes broccoli

1pm snack: yoghurt & dried berries

Weights: carb/protein shake

post weights: protein shake

snack: 4pm tin of tuna, light mayo, wrap

7.30: dinner – 350g chicken stir fried in soy sauce and honey; rice noodles with finely chopped red pepper, red onion, coriander stalks (dressing: 1 tbsp sesame oil, 1 tbsp soy sauce, 1tsp fish sauce, juice of one lime). Broccoli.

This portion: chicken (450kcal, 80g protein, 0g carbs) with rice noodles & veg (250kcal, 6g protein, 50g carbs) Total: 700kcal, 86g protein, 50g carbs

Re the broccoli. Unfortunately, public admission of the this obsession is not humiliating enough for him to change to alternative greenery.

8pm green shake – this stuff is vile and tastes like the smell of manure.

Photo on 2013-06-18 at 06.24

It must be a Man Test. Just eat some spinach for goodness sake, or more broccoli.


Dec was spot on with his calorie aim of 3700 kcal today.  There is a fairly heavy reliance on shakes to meet calorie, carb and protein requirements. Although the nutrient intake goals could have been met with food alone, with work, travel, kids etc, not to mention the exhaustion from training, thinking about shopping, preparing and eating food every few hours can be beyond even the most dedicated.


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