Body And Fitness Blog

Pre-workout meal

A bowl of weetabix (2) with semi skimmed milk and a protein powder shake, blended in with a banana. Approx 500 calories and 45 grams of protein.

Post-workout meal

Whey protein powder shake, a bowl of pasta mixed in with the last of my tandoori chicken pieces, some mayo and chilli powder for flavouring. Approx 1,000 calories and 60 grams of protein.

Lunch

I had a meeting with a prospective client today, so went to my favourite restaurant in Bristol, Aqua. I went for a starter of chicken liver parfait with toasted brioche, followed by a French trimmed pork chop on a bed of cabbage, cranberries and bacon. A very enjoyable lunch, made all the better by the fact that I won a new contract from it. I can only guess what my calories and protein intake was - 1,400 calories and 50 grams of protein.

Dinner

In an attempt to compensate for the fact that I had a big lunch, I decided to eat a bit less than usual for dinner. I opted for a chicken sandwich on  wholemeal, granary bread, three slices. Approx 500 calories and 40 grams of protein.

Bed-time shake

I don’t currently have any casein protein powder, so I am still using whey, even for bedtime shakes. To try and improve the effectiveness of this shake, I am mixing with milk rather than water. With skimmed milk, 400 calories and 45 grams of protein.

Daily Totals

Calories: 3,800

Protein: 240 grams

Post script

I started supplementing with creatine today, I took a teaspoon sized amount with my pre-workout protein shake. I have been reading that I should be taking about 5 grams a day, but my brother (who has suddenly become an expert in the subject), seems to think that any more than 2 grams a day is wasteful and cannot be used by the body. I don’t know exactly how many grams are in a teaspoon, but I would guess about 2-3. I will try and monitor how the creatine has improved my workouts in my training journals.