Professional Documents
Culture Documents
Tuesday 22/11/2011 Food Quantity Alpha Men 2 Tablets Whey Protein & Water 25g, 500ml Bread & Butter 3 Slices Chunky Peanut Butter 3tbsp Yogurts Egg White White Cheese Water Water Regular Pir Pir Chips 1/2 Hot Chicken Water Alpha Men 3 Pots 4 Large 60g 500ml 1.5L 161g 185g 500ml 2 Tablets
Brand Myprotein Myprotein Hovis Wholemeal, Bertoli Sainsbury's Ski Smooth Seasonal Sainsbury's Free Range Sainsbury's Be Good Nandos Nandos Myprotein
Total
Wednesday 23/11/2011 Food Quantity Preparation Alpha Men 2 Tablets Bread & Butter 3 Slices Toasted Eggs 3 Large Boiled Water 500ml Pesto 45g Wholewheat Penne Pasta 100g Boiled Chicken Style Pieces 500g Water 1L Water 1.5L Whey Protein 50g -
Brand Myprotein Hovis Wholemeal, Bertoli Sainsbury's Free Range Sacla Olive & Tomato Sainsbury's Quorn Myprotein
Total
19:00-21:00
Rugby Social
Place & Meal Home (Meal 1) Game Home (Post Game Meal)
19:00
Saturday 26/11/2011 Food Quantity Alpha Men 2 Tablets Bread & Butter 3 Slices Eggs 3 Large Water 500ml Water 1.0L 12" Margarita Pizza Full Pizza Cottage Cheese 325g Water 500ml Total Protein 60g Semi Skimmed Milk 400ml Yogurts 2 Pots
Brand Myprotein Hovis Wholemeal, Bertoli Sainsbury's Free Range Sainsbury's Sainsbury's Be Good Myprotein Sainsbury's Ski Smooth Seasonal
Total
Time 10:00
12:00
Monday 28/11/2011 Food Quantity Alpha Men 2 Tablets Whey Protein & Water 25g, 500ml Shredded Wheat 45g Semi Skimmed Milk 200ml Whey Protein & Water 25g, 500ml
Preparation -
Total
12:30 13:30
16:00
Home (Meal 2)
19:00 21:30
Creatine Water Whey Protein Waxy Maize Starch Creatine Semi Skimmed Milk Sweet Potato 2 Quorn Fillets White Cheese Water Tomato Ketchup Water Alpha Men Yogurts Egg White White Cheese Virgin Olive Oil Water
5g 1L 50g 50g 5g 400ml 114g 104g 45g 500ml 2 tbsp 1L 2 Tablets 2 Pots 4 Large 45g 1tsp 500ml
Baked Grilled -
Omellete -
Myprotein Myprotein Myprotein Myprotein Sainsbury's Sainsbury's Taste the difference Quorn Sainsbury's Be Good Sainsbury's Myprotein Ski Smooth Seasonal Sainsbury's Free Range Sainsbury's Be Good Napolina -
Food Alpha Men Whey Protein & Water Shredded Wheat Semi Skimmed Milk Yogurts Egg White White Cheese Virgin Olive Oil Water
Quantity Preparation 2 Tablets 25g, 500ml 60g 200ml 2 Pots 4 Large Omellete 45g 1tsp 500ml
Brand Myprotein Myprotein Nestle Superfruity Sainsbury's Ski Smooth Seasonal Sainsbury's Free Range Sainsbury's Be Good Napolina -
Total
15:00:00 Home (Pre-workout shake) 15:15 -16:30 Gym 16:45 Home (Post-Workout shake)
Whey Protein & Water Creatine Water Whey Protein Waxy Maize Starch Creatine Semi Skimmed Milk Alpha Men Total Protein Semi Skimmed Milk
Time 11:00
15:00
Home (Meal 2)
18:00
Home (Meal 3)
Sunday 04/12/2011 Food Quantity Alpha Men 2 Tablets Whey Protein & Water 25g, 500ml Shredded Wheat 45g Semi Skimmed Milk 200ml Yogurts 2 Pots Egg White 4 Large White Cheese 45g Virgin Olive Oil 1tsp Water 500ml Sweet Potato 114g 4 Quorn Fillets 208g White Cheese 60g Water 500ml Tomato Ketchup 2 tbsp
Preparation -
Brand Myprotein Myprotein Nestle Superfruity Sainsbury's Ski Smooth Seasonal Sainsbury's Free Range Sainsbury's Be Good Napolina Sainsbury's Taste the difference Quorn Sainsbury's Be Good Sainsbury's
Total
Protein (g) Fat (g) 136.975 69.18 0 0 19.6 1.7 7.52 8 12.825 22.28 14.1 16 13.93 0 0 4 49 0 0 9.9 0 7.2 0 0 5.1 15 0 0
Protein (g) Fat (g) Alcohol(g) 109.07 50.75 0 0 0 0 7.52 8 0 18.9 14.4 0 0 0 0 0.75 9.35 0 12.7 2 0 16.4 6.8 0 0 0 0 0 0 0 39.2 3.4 0
kCal Water (ml) 3109.43 3000 0 0 216.48 0 205.2 0 0 500 92.95 0 316.4 0 144.4 0 0 1000 0 1500 187.4 0
1037 30 71 75 0 0 0 6 0 0 250
44 20 0
0 13.6 0
0 6.8 0
0 0 225
0 0 0
0 480 125
Protein (g) Fat (g) 175.92 70.98 0 0 7.52 8 18.9 14.4 0 0 0 0 35 28.2 45 4.88 0 0 46.5 2.1 13.6 6.8 9.4 6.6
Protein (g) Fat (g) 175.36 46.6 0 0 19.6 1.7 7.6 2.7 6.8 3.4 19.6 1.7
Protein (g) Fat (g) 209.63 47.75 0 0 19.6 1.7 11.4 4.05 6.8 3.4 9.4 6.6 16 0 13.93 7.2 0 4 0 0
0 0 0 0 44 0 20 0 2.4 20
500 1000 0 0 0 0 0 0 0 0
Protein (g) Fat (g) 107.66 36.6 0 0 19.6 1.7 7.6 2.7 6.8 3.4 16 6.6 1 0 13.93 7.2 0 4 0 0 2 0 26.2 3.8 13.93 7.2 0 0 0.6 0
kCal 1227.64 0 93.7 209.5 97.8 253.8 4 120.52 36 0 104 187.8 120.52 0 0
4L Sainsbury's 8 0 0 32 4L Sainsbury's 5 0 0 19
A Few ideas Milk with ALL protein to make it more digestible?/ Get protein from food source so don't rely on shakes? Research. Squash/Electrolytes with water? Less protein/More Carbs? Creatine regularity? More fruit & veg? Don't rely on alpha men tablets? Rice instead of chips at nandos? Make own pizza with brown base?
Stats: Training:
Weight:
Height:
Fat%: FFM:
FM:
Monday: Gym during day (usually 5x5 full body) Tuesday: Light Cardio session in day (45 min run) Wednesday: Game Day Varies between home/away (in the log its an away game), away can mean up to 3 ho Thursday: Light gym session (usually chest, shoulders & triceps) & light cardio Friday: Light gym session (usually back (including deadlift), legs (including squat Saturday: Usually a 2nd game but easy standard, If not then light cardio, game can Sunday: Intervals/Light gym session depending on if had a game on Saturday
BMI:
BMR: 2 hours going through plays & general training (scrummaging, lineouts, tackling) 45 min final prepreration for game (light session)
s an away game), away can mean up to 3 hours on a coach there and back, 2nd team so very physical and good standard against many other university est, shoulders & triceps) & light cardio ck (including deadlift), legs (including squat) & biceps) & light cardio standard, If not then light cardio, game can be up to 2 hours away epending on if had a game on Saturday
Day Day 1 (22/11/2011) Day 2 (23/11/2011) Day 3 (26/11/2011) Day 4 (28/11/2011) Day 5 (01/12/2011) Day 6 (04/12/2011) 6 Day Average Day Day 1 (22/11/2011) Day 2 (23/11/2011) Day 3 (26/11/2011) Day 4 (28/11/2011) Day 5 (01/12/2011) Day 6 (04/12/2011) 6 Day Average Carbohydrate 34.83%
Carbohydrate Intake(g) 151.13 160.35 195.75 182.00 187.05 124.10 166.73 Energy Intake(kcal) 1779 3109 2126 1820 2016 1228 2013 Protein 32.19%
Protein Intake(g) 136.98 109.07 175.92 175.36 209.63 107.66 152.44 % Carbohydrate 33.98% 20.63% 36.84% 40.00% 37.10% 40.44% 34.83% Fat 25.15%
Carbohydrate Protein
Fat
25%
Alcohol 32%
Fat Intake(g) 69.18 50.75 70.98 46.60 47.75 36.60 53.64 % Protein 30.80% 14.03% 33.11% 38.54% 41.58% 35.08% 32.19% Alcohol 8.44%
Alcohol Intake(g) 0 225 0 0 0 0 37.5 % Fat 35.00% 14.69% 30.06% 23.04% 21.31% 26.83% 25.15% % Alcohol 0.00% 50.65% 0.00% 0.00% 0.00% 0.00% 8.44%
4 5 6 7 8 10
33715 4100
26972 3280
Average Macronutrient contribution to daily Energy Intake compared to Dietary Reference Intake values
70% Percent of Energy Intake 60% 50% 40% 30%
20%
10% 0%
Carbohydrate Protein Fat
30343.5 3690
Day Day 1 (22/11/2011) Day 2 (23/11/2011) Day 3 (26/11/2011) Day 4 (28/11/2011) Day 6 (04/12/2011) 6 Day Average
Micronutrient Calcium
Average Calcium Intake compared with Upper and Lower Dietary Reference Intake values
3000 Calcium Intake(mg) 2500 2000 1500 1000
Fat
4100
Day 1 (22/11/2011) Carbohydrate Intake(g) 151.13 Alcohol Intake(g) 0.00 Day 4 (28/11/2011) Carbohydrate Intake(g) 182.00 Alcohol Intake(g) 0.00
Day 2 (23/11/2011) Carbohydrate Intake(g) 160.35 Alcohol Intake(g) 225.00 Day 5 (01/12/2011) Carbohydrate Intake(g) 187.05 Alcohol Intake(g) 0.00
Day 3 (26/11/2011) Carbohydrate Intake(g) 195.75 Alcohol Intake(g) 0.00 Day 6 (04/12/2011) Carbohydrate Intake(g) 124.10 Alcohol Intake(g) 0.00
Training per week 2x90min Rugby + 1xMatch 2x90min Rugby, 1xMatch, 2xStrength, 1xSpeed , 1xFuel Mix 4x20-30min off-season recovery sessions
Carbohydrate(g.d-1) at 82kg 410-574 656-820 328-410 410 574 656 820 328 410