People often ask me about my nutrition, so here’s a typical day.  The pic is meals 1-3 of the six I’ll be having.

Meal 1 is the power breakfast of oats, nuts, seeds, berries, cinnamon, and whey shake with water – with some of the shake poured on the oats to turn them into a great chocolatey taste.

2 is mid morning Quest Bar in pumpkin pie flavour.

Meal 3 is grilled chicken breast chunks plus green beans and sweet potato – with some oil to keep the potato getting dry over the day.  This is prepared in advance and packed to take for a day away from home.

That lot comes to 1100 calories of my daily target of 2500 – and provides 100g of my daily target 250g  of protein, 95g of my daily target 250g of carbs, and 35g of my daily target 60g of fat.

Later meals will be:

Meal 4 – mid afternoon – cold roast chicken slices dunked into rhubarb yogurt (from M&S)

Meal 5 – post-workout – another whey shake plus a banana

Meal 6 – dinner with friends at a restaurant – I’ll probably go for steak with veg and share some red wine – this is a sociable occasion rather than diet-focussed, so I’ll make good choices but I’m not going to be a diet bore over dinner.

That 2500 daily calories is made up of 250g of each of protein and carbs and 60g of fat, which is a 40/40/20 percent split on macros.  That’s a ratio that has always worked well for me and I recommend it to all my fatness-down and fitness-up clients.  It’s also easy to calculate!

I hope that helps and answers the questions… but get in touch if you’ve any questions or comments.