well iv tried to balance everything out so i get 1g of protein per pound of body weight i weigh 202 so iv tried gettin at least 200g of proteine but its hard to balance protein levals aswell as calories so this is what iv come up with spread out over 5 meals
"i think 6 will is too many for me"
i removed protein shake off monday morning because im gettin to many calories overall my total with out the shake is 2600 more than enough,
i have measured my food out per portion size so its as accurate as it gets

Calories needed protein needed
Training days 2350 200
rest days 2000 100

Monday

9pm
scrambled egg 289KL 23.7g
4 slices of brown bread 244KL 10g
4 slices bacon 332 KL 33.2g
10g butter 63KL

11am workout
post workout
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
chicken & mushroom pasta sauce 355KL 13.6g

5 or 6pm
100g of baby potatoes 70KL 1.4g
2 pork loin steaks 222KL 38.8g
160g birds eye field fresh veg 75KL 2.5g
gravy
total 367KL 42.7g


9pm snack

peanut butter on toast 100g 595KL 24.6g
hot chocolate 99KL 1.8g


Dailey total
2600KL 190g












Wednesday

9 pm
crumpets x 3 - 30 g butter 294-KL 3g
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
total - 619KL 37g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g
3pm snack
2 slice brown bread 58KL 2.5g
1 tin tuna 105KL 25g
2 table spoon mayo 100KL 0.2g

5 or 6 pm
2 fish fillets 524KL 26.2g
½ pack chicken rice 164KL 9.7g
½ tin of beans 164KL 9.7g
100g of baby potatoes 70KL 1.4g
total - 922KL 47g



9pm snack
hot chocolate 99KL 1.8g
snack pack (little bits of fruit) empty calories






Dailey total
2439 225g











Friday

9pm
1 scoop protein powder 120 KL 20g
+ 1 banana 105KL 1.3
+200ml semi skimmed milk 100KL 7.2g
30g ready break 108KL 3.5g
200ml semi skimmed milk 100KL 7.2g
total - 533KL 33.2g

11am workout
post workout -
2 scoops protein powder 240KL 40g
+ 1 banana 105KL 1.3g
+ 400ml semi skimmed milk 200KL 14.4g
total - 545KL 54g

3pm snack
1 tin tuna 105KL 25g
4 table spoon mayo 200KL 0.4g
100g pasta 156 5.3g
total 461KL 30.7g

5 or 6pm
2 lamb leg steaks 374KL 36g
100g of baby potatoes 70KL 1.4g
gravy
160g birds eye field fresh veg 75KL 2.5g
2 slice brown bread 58KL 2.5g
total 577KL 84.8g

Dailey total – 2465 172.7


9pm
hot chocolate 99KL 1.8g
snack pack (little bits of fruit)




Dailey total
2564 174g

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