Here it goes:

Thanks
Jeffrey

Male, 53 yrs old
5’ 11”, 180 lbs.
Gym: 3- 4 times a week (weights and cardio)

Making sure the protein comes in around 30 or more grams per meal...

Day 1

Breakfast:
2 eggs
Brown rice + 1bs protein powder
Humus
Broccoli

Lunch:
Can of tuna fish
Potatoes with Chard

Dinner:
Turkey w/mushrooms
Salad
1 Mandarin
2 cookies

Day 2

Breakfast:
2 scrambled eggs
Oatmeal with protein powder and sunflower seeds
Chard

Snack (after gym):
2 mandarins
3 corn cakes w 2tbs. Tahini
Hazelnuts

Lunch:
Brown rice pasta
Turkey breast
Salad
Nuts

Dinner:
1 slice whole grain bread with tomato
Hamburger
Asparagus
1 Mandarin
2 pieces of chocolate

Day 3
Breakfast:
Oatmeal with berries
2 Tbs. Protein powder
2 tbs. Ground chia and flax seeds
1 pear

Lunch:
Veggie soup
Calamaris with onions
1 Mandarin
nuts

Dinner:
Stir fry Shrimp and veggies with Thai coconut sauce
White rice!!! (can’t get Brown rice in the restaurants here)
Apple
1 piece chocolate and 1 cookie

Day 4

Breakfast:
Leftover stir fry
1 slice whole grain bread

Snack (after gym):
1 slice whole grain bread
Apple with 2 tbs. Tahini
3 oatcakes

Lunch:
Can of sardines
Salad
Steamed Quinoa

Dinner:
Hamburger
Spinach
A few almonds
3 small cookies

: Jeffrey,

: Before you look at the emotions
: during that period, what about
: looking at the food?
: Would you consider posting the 4 days
: prior? The food, amounts and
: timing?

: kathleen