My new diet plan

**milky01623** · 06-16-2012, 08:59 AM

Hi everyone here's my new diet plan could you please take a look and give me some feed back thanks

Meal 1 breakfast shake 2:1 pro and oats
Cals 460 55p 37c 10f

Meal 2 2x boiled eggs 100g turkey 40g weetabix
Cals 435 47p 29c 12f

Meal 3 100g chicken banana 2x fish oils
Cals 275 29p 27c 0f

Meal 4 cottage cheese 250g
Cals 152 27p 10c 0f

Meal 5 protein shake
Cals 310 50p 10c 3f

Meal 6 100g beef steak sweet potato broccoli fish oils x2
Cals 328 34p 30c 8f

Meal 7 casein
Cals 222 47p 6c 4f

Totals. 2182 cals. 299 pro 140 carbs 34 fat

Stats. Age 41 height 175cm wieght 94kgs

Tdee 2681cals

Well what do you think?
And the biggest thing I'm going to do is STOP DRINKING BEER................
This last bit will be the hardest for me as I can follow a diet but the boredom i encounter at night is unreal however to try to combat this I'm going to utilise my kettle bell more often and go for runs
Thanks in advance for taking the time to look and please help me with pointers

**JWP806** · 06-16-2012, 09:23 AM

I'll go ahead and throw this out there, as I am sure this would have been the next question anyway... What are your stats? What are your goals?

**jg2243** · 06-16-2012, 10:09 AM

Jwp806 I was just thinking that myself !!! Hahah good call

**Back In Black** · 06-16-2012, 10:28 AM

Milky, your macros and cals are good. As long as its convenient enough for your job?

Not gonna lecture you on beer - I assume you know, depending on alcohol content, each pint contains 180-270 cals each. I can't imagine how bored you might get of an evening but yep, run, walk, swing your kettle bell instead.

And log in here everyday-you won't get a reply everyday but we'll all be reading.

**milky01623** · 06-16-2012, 10:30 AM

My stats are
Age 41
Weight 94kg
Height 174cm
Bf 25-30%

I need to cut bf and I would like to get to around 15% bf

**milky01623** · 06-16-2012, 10:35 AM

Originally Posted by SteM

Milky, your macros and cals are good. As long as its convenient enough for your job?

Not gonna lecture you on beer - I assume you know, depending on alcohol content, each pint contains 180-270 cals each. I can't imagine how bored you might get of an evening but yep, run, walk, swing your kettle bell instead.

And log in here everyday-you won't get a reply everyday but we'll all be reading.

Thanks for that steM its things like that that help me as you can imagine it gets mighty lonely in the truck........
Anyway just got back from a really good sesh in the gym I did tri's and chest and was lifting more and I feel really pumped and my muscles look fuller:-)

**Back In Black** · 06-16-2012, 10:44 AM

Seriously I can't imagine the loneliness and I don't know how you guys do it. Are you international or just UK? Just get out the cab and move as often as you can, it all helps.

**milky01623** · 06-16-2012, 10:49 AM

Originally Posted by SteM

Seriously I can't imagine the loneliness and I don't know how you guys do it. Are you international or just UK? Just get out the cab and move as often as you can, it all helps.

I've done both but it's just uk now I've been doing it for 20yrs since I was 21 away all week that's where the drinking came into it!!!!!! Loneliness so I used to wander into the nearest pub for company and now it's a hard habit to break and an expensive one BUT break it I WILL

**Back In Black** · 06-16-2012, 11:04 AM

Mate, if you're ever overnight in cheltenham you can come round for baked potato, dry chicken breast and brocoli. And some company!

**milky01623** · 06-16-2012, 11:06 AM

Originally Posted by SteM

Mate, if you're ever overnight in cheltenham you can come round for baked potato, dry chicken breast and brocoli. And some company!

I may well take you up on that as we're always going up and down the m5 lol

**milky01623** · 06-17-2012, 08:56 AM

Just off to do back and shoulders and my pwo meal is a fathers day surprise..........
Italiano style cottage pie

**milky01623** · 06-18-2012, 02:14 AM

Well did my back yesterday and the fathers day meal was great mainly cos I cooked it however I think I tore something in my shoulder which means I can't hold my arm straight out at shoulder height :-( do I need to rest it? If so how long for?

**Back In Black** · 06-18-2012, 05:38 AM

If you really tore something you'll likely be out a while. How does it feel now and what movements make it hurt?

**milky01623** · 06-18-2012, 07:08 AM

Originally Posted by SteM

If you really tore something you'll likely be out a while. How does it feel now and what movements make it hurt?

If I hold it straight out and raise it above my head its like a sharp twinge as though I held it there for ages but it's not a horrible pain it's the muscle thats at the front off my shoulder on the top of my arm.... The only way I can best explain which 1 it is is if u look at 405's latest pic it's the big ones hmmm lol

**milky01623** · 06-18-2012, 02:42 PM

Ok guys day one no BEER my shoulder is still twingeing a bit but I can live with it lol
Boredom is immense as I've normally had a few beers by now!!!! But as I said in my earlier post I will beat it
Rest day today as I started work at 4:00am so rather than dwell on no alckie I'm off to bed...
Tomorrow a run when I park up

**Back In Black** · 06-18-2012, 02:49 PM

Sounds like your anterior delt. Better that than one of your rotator cuffs! Rest it up and see how it goes, don't do anything to aggravate it else you'll be out of action for a while.

Good news on no beer

**milky01623** · 06-18-2012, 03:00 PM

Originally Posted by SteM

Sounds like your anterior delt. Better that than one of your rotator cuffs! Rest it up and see how it goes, don't do anything to aggravate it else you'll be out of action for a while.

Good news on no beer

Thanks for that I've been resting my arm all day lol
I'm taking solice by watching my favourite film THE GREAT ESCAPE....
I do wish all the others would get involved and talk to me as all I do all day is read there posts but never know how to reply and I so want to help everyone as I feel that I'm becoming part of a community
Once again thanks for all you wisdom and support as I said if I can't swing me bell I'm of for a run tomorrow

**milky01623** · 06-19-2012, 01:41 AM

My arm feels a lot better this morning just chugged down meal one b'fast shake 2:1 pro and oats

**milky01623** · 06-19-2012, 03:14 AM

Meal 2 100g chicken breast 3 slices of ryvita with quark spread
Total 36p 22c 4f cals 260

**Back In Black** · 06-19-2012, 04:07 AM

Quark on ryvita? YUK!!!!!!

**milky01623** · 06-19-2012, 07:47 AM

Meal 3 100g chicken breast 2x fish oils

Hmmm quark on ryvita it's the future I've seen it steM

**milky01623** · 06-20-2012, 02:00 PM

Hi guys another quick update on how things are going
Yesterday all macros hit and managed to go for a run for 60mins down by the canal near our yard,only downside was I got bit by some beastie or other and now my right calf is about double it's normal size:-(
BUT on a really positive note I was invited to watch the England game with some other drivers and for the FIRST time in my life I entered a pub and drank............."slimline tonic water"
So day 2 NO BEER
Today all macros done and my legs feel like rubber and NO BEER

**Back In Black** · 06-20-2012, 02:02 PM

Good man.

Shoulder ok?

**milky01623** · 06-20-2012, 02:33 PM

Originally Posted by SteM

Good man.

Shoulder ok?

Yeah it's not so bad now thanx
Who knows if I can keep this up I'll b t total soon

**milky01623** · 06-21-2012, 02:20 PM

Well day 4 and still NO BEER a big pat on the back for me!!!!!
All macros done but I'm finding it hard to get hot food after Wednesday/thursday due to my job,so I have to resolve to things like canned tuna and cottage cheese does anyone have any suggestions for me.... Please.....
I have in me truck a n oven and a cooler box both of these run off the truck batteries please give me some ideas cos cold food has never really done it for me lol
Many thanx milky