Hi Jeffrey,

I noticed a couple of things from your meals. There are several times you skip a *brown*. For instance, day 1 has turkey, mushrooms, mandarin, cookies...but no complex carb for dinner. Complex carbs really help steady me...help me to be calm, and help to satisfy me.

Also, even though you have snacks on workout day, I wonder if overall you need to increase both protein and complex carbs for all meals. You didn't give amounts for your complex carbs. Did you know that for protein, there is a sliding scale? The default is .5 grams...you might want to increase to .6. Let us know if you need help figuring that out.

Colette

: 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