7.30amWake, coffee, poo, brush teethFill up one-litre bottle of water. Drink one litre per hour x 5 hours

8.00am30-60 mins cardio at 75% MHR. Mix up treadmill, elliptical, stepper, skipping, boxing, stationary bikeShave and shower

9am meal 1 in gym after workout: Blended fruit smoothie made at home and put in flask in gym bag2 scoops whey protein, 700ml water, 1 banana, 2 soft fruits (melon, kiwi, peach, pineapple), 3 tbs Greek yogurt, berries, almond butter. Add 50g oats during bulk. Take all vits and mins

12pm meal 2: made earlier and eaten out of tupperware4-egg omelette with salmon, mushroom, green pepper, onion, cheese, etc or1 can tinned salmon/sardine/mackerel with bag of ready-made salad orChicken leg and thigh with bag of ready-made saladFistful of walnut/pistachio/hazelnut/pecan/Brazil nuts plus mixed seeds(Add one cup basmati rice during bulk)

3pm meal 3: Blended raw veg made at home and put in flask2 scoops whey protein, 700ml water, 4 olives, 1 red beet, 1 green apple, broccoli, kale or spinach leaf, Swiss chard, parsley, coriander, half avocado, cucumber, carrot, 1” ginger, 2 garlic cloves, half lemon, 2 tbspns each: chia, flax seeds, psyllium husk

6pm meal 4: Blended raw veg made at home and put in flaskChange from suit Gym for weights session Shower

7.30pm meal 5: in gym after workout: Blended fruit smoothie made at home and put in flask in gym bag2 scoops whey protein, 700ml water, 1 banana, 2 soft fruits (melon, kiwi, peach, pineapple), 3 tbs Greek yogurt, berries, almond butter. Add 50g oats during bulk. Take all vits and mins

9pm meal 6: Cooked meal at home or outHalf-plate chicken or fish. Quarter plate broccoli/carrot/cauli mix. Quarter plate salad. Add one cup basmati rice during bulk

Banned productsJunk and convenience packaged/processed "food" like pastries, pies, cakes, biscuits, cookies, sausages, kebabs, pizza, quiche, chocolate, crisps, chips, french fries, desserts, burgers, fried chicken, ice cream, fizzy drinks (even diet ones), fruit juice, squashAnything with High Fructose Corn SyrupAnything with hydrogenated vegetable oil aka transfatsAnything that has no place in b-m or BB or bad for a husband/father/son/SiL/brotherAnything that my pre-industrial revolution ancestors wouldn’t have recognised as food

Notes on my body type and personality and upbringing and how it affects my food intakeI over-eat because I lack the GLP-1 hormone that tells my brain I am full. To combat this:

50% of plate lean protein 25% of plate salad

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25% of plate fibrous veggies like broccoli, spinach etc If I crave sweets, then I must have whole fruit, not processed dessert

Do shopping 3-4 times weekly:Trip no 1: drive to grocer and butcher, then AldiTrip no 2: High St health food shop, then High St fishmonger

Oily fish fresh from fishmonger (then freeze):Salmon, trout, mackerel, herring, sardines, pilchards, kipper, eel, whitebait, tuna, anchovies, swordfish, bloater, cacha, carp, hilsa, jackfish, katla, orange roughy, pangas, sprat

eBay Bodybuildingwarehouse does 5kg vanilla whey for under £405kg / 100g daily = 50 days per 5kg bag

Work out the cals of protein, fat and carbs from http://nutritiondata.self.com/

Friday and Saturday nights: Eat out inc grains eg bread, pasta, naan, chapatis, tortillas, oats, rice

Once a month:Neck to toe massage 07769 153 525 KewPedicure from where Sam goesNeck-to-toe waxing from Sam

From:http://iifym.com/tdee-calculator/BMR is 1,600TDEE is 2,500 assuming daily workout or 2,000 with no workout

Keep macro targets year-round at 40% protein, 40% carbs, 20% fat (0% B, 0% C, 0% W)When bulking, eat 3,000 cals total, comprised of:3,000 x 40% = 1,200 = 400g protein3,000 x 40% = 1,200 = 400g carbs3,000 x 20% = 600 = 67g fat

When cutting, eat 2,000 cals total, comprised of:2,000 x 40% = 800 = 200g protein2,000 x 40% = 800 = 250g carbs2,000 x 20% =400 = 45g fat

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