here is me matt blake in photo need a diet menu

[matbla]

thank you ghost that is what i am looking for thanks keep more coming from matt blake

[Ghost]

Hi Matt, heres the diet menu suggestion for you, im making a couple of options for some of the meals and you can make a days food up from that. im not going to do 7 in one go cos it takes time. i might add some more things later.

anyway here are some suggestions and you can flexible with it as there are many right ways to go about doing something. Some meals are the same each day because ultimately some food just fit certain times of day.

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Training:
In addition to your training do 20-30 mins of the exercise bike before breakfast on the days you dont train. build this up to 1 hour gradually. rest on sundays.

Food options
--------------------------

Breakfast

80g Plain rolled oats (these are just standard oats) and 30g whey powder

OR

(non training day)
2 whole eggs and 5 egg whites mixed with 3 slices wholemeal bread, make an egg sandwhich triple decker, no butter or anything else.
-------------------------------------------------------------
After training food.

I know you train in the morning so this is your next meal if you are training.
70g Wholemeal(brown) pasta + 120g chicken breast or pork or beef+ vegetables of your choice(nothing on them for flavour)
-------------------------------------------------------------
If you arent training then have 1 or 2 pieces of fruit between breakfast and lunch.
-------------------------------------------------------------

Lunch
1 tin of tuna(in brine not oil) with salad which should include 1 or 2 tomatoes if possible, 2 slices wholemeal bread.
WITH
5 omega 3 fish oil caps

Or
protein shake, 30g whey, 50g peanut butter mixed together.
-------------------------------------------------
Mid afternoon
2 pieces of fruit + 30g mixed nuts(its not much)
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Dinner.

50g wholemeal pasta OR 50g brown rice
WITH
1 small chicken breast OR 1 tine of tuna OR 1 salmon steak OR 120g of beef OR 120g of Pork.
With
Vegetables or salad.

3 hours after dinner
150g cottage cheese OR 30g whey protein
WITH
5 omega3 fish oil caps + 30g mixed nuts

this will give you roughly 2300 calories per day on training days.
If you feel too weak then increase the portion size by 20g here and there and record what you change.

------------------------
What you might need:

I suggest you get a set of scales so you can measure out food for yourself, this way you know what you are getting each time. Get some Whey protein powder for yourself, this is because its easy to use and suitable at certain times of the day.
gets some olive oil and keep it in the fridge always, get some omega 3 fish oil capsules and keep them in the fridge too. weights listed are uncooked weights. if you decide to use wholemeal bread then keep it in the freezer and defrost slices as and when you need it to make it last longer. Eggs use free range if you can that have been fed naturally as they have a better omega 3.6.9 ratio, dont worry what that is, but they are better for you.
mixed nuts, get the uncooked unsalted ones,so they should alot of different nuts in one bag.
chicken breasts cut up and put in freezer bags and freeze, you will have to be careful of the hygeine with this, same for the pork(dont get bacon) and beef if you choose them. grill meat if you can, id suggest you dont have red meat more than 3 times a week..

NOTE: these are only basic suggestions, you should play around with the figures and find what works for you, make sure you dont have a nut allergy and are not allergic to anything there. Make sure you pay attention to how you feel, its your best guide to what is happening to you, if you feel too weak and are losing weight too fast then increase portion sizes till you weight loss slows and you feel better.Its up to you what you follow and im not telling you to do this diet exactly as it is, its just a set of guidelines and is not definitive nor exhaustive. Tell your staff where you live that you are following a diet now and show them what you are doing, and again monitor how you feel and increase portion sizes if you need to.
Dont try to lose the weight quickly as it will just come back on again after unless you are really careful, good luck,if you dont like something say so and you can pm me if you want to know something or need more suggestions....give me some time if you do.

[Hardball]

You're not trying hard enough. Don't give handicapped people a bad name. If you can upload pictures, bold, italicize, change font sizes, use color fonts and send private messages then you can figure out how to get a menu from www.sparkpeople.com. Just try or ask your buddy to help you. Or find a buddy on www.sparkpeople.com.

[matbla]

i have looked at the site i still have trouble picking for the menus thanks fromm att blake

[Hardball]

Take your time and look around the site. You're smart you can figure it out if you take your time. www.sparkpeople.com

[matbla]

yes i have but to make a menu you have to pick from a list i have trouble picking list and yeas it is a good place to go from amtt blake

[Hardball]

First you have to become a member, it's free. Then put in your information such as height and current weight. www.sparkpeople.com

[matbla]

i will look it up and see if they have a menu for me from matt blake blake

[Hardball]

For free diet help try www.sparkpeople.com or if you have some money www.calorieking.com.

[matbla]

yes did you read my reply above that talks about arc and why i need a menu to floolw i can not make up my mind if i have to pick from a lost if i know i have to eat this on monday then i know i can only eat that can you read my reply above and help me out.

[Hardball]

You can eat anything just eat less and take a walk every day. Eat small portions, try and eat 5 small meals per day with two light snacks.

[matbla]

i will do treadmill when it cold out so i do not get sick i
had ashma i hope i spell it right
and yes i need to eat better too so you and ghost come up wwith a menu for me to follow did you see my last reply above that tell you why i need a menu the one with arc web site and i also have two exercise bikes from matt blake

[Hardball]

Walking will help you lose weight faster.. Try and take a walk several times a week. 30 minutes minimum.

[matbla]

thank you ghost i p.m youthe answer to the question you asked me
you the best i know frommatt blake have a good rest

[Ghost]

alright mate, might have a go tomorrow.