Since my birthday celebration a couple of weeks ago, I’ve been slack. Very slack. And when we get slack, it’s time to tighten up. Severely. I’m not even going to post my statistics.

I wrote previously that I fell over in February and strained my arm getting up afterwards. Well, I went to the physio yesterday and it looks like I’ve got a problem with my left arm. My left shoulder (pictured - mirror, etc) sticks up higher than my right. It’s causing me discomfort at the gym. And my strength is not what it should be. I’m awaiting a scan to find out what is wrong. My PT is excellent and has adjusted my training plan. We will be careful until the scan tells me what is really happening.

Anyway, I digress. Here’s what we are going to do. I’m going to eat similar food every day with three different options in the evening. I’ve also got a menu with a glass of prosecco should the need arise.

I’ve simplified it here for the blog, but the breakfast and lunch are the same every day. At dinner I can have chicken, cod or salmon. I can do 2 days a week of each for my 6 days.

Salmon is fattier and higher in calories. On the chicken and cod days I can supplement with a piece of cheese. And if I feel the need, I can lower the cheese intake and have a glass of Prosecco.

Breakfast

  • Four eggs cooked in 5g of butter
  • 100g Spinach

Approx 394 calories, 36g protein.

Lunch

  • 300g Beef Mince in 5ml of olive oil
  • 100g Spinach
  • 80g Peas

Approx 617 calories, 100g protein.

Supplements

  • Collagen
  • Creatine
  • Various pills (zinc, vitamin D, etc)

Approx 25 calories, 5.85g protein.

Dinner

Protein - one of:

  • 300g Chicken Breast
  • 360g Cod Fillets
  • 300g Salmon

Accompanied by:

  • 150g Broccoli
  • 80g Runner Beans

The calorific breakdown (including the vegetables):

  • Chicken Breast 484 calories, 95g protein
  • Cod 430 calories, 90.7g protein
  • Salmon 826 calories, 73g protein

Snack

If I’m not eating Salmon, I can have either:

  • 75g Brie (280 calories, 12.75g protein)
  • 75g Cheddar (312 calories, 19g protein)

If I reduce the Cheddar a bit I can also do:

  • 50g Cheddar (208 calories, 12.7g protein)
  • 250ml Prosecco (162 calories)

It’s not the same overall, but I’m still under 2000 calories.

Gym days

If I need it, I can have 30g of porridge oats.