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Time Place & Meal 12:00 Home (Meal 1)

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

Preparation Toasted Omellete Fried Flame Grilled -

Brand Myprotein Myprotein Hovis Wholemeal, Bertoli Sainsbury's Ski Smooth Seasonal Sainsbury's Free Range Sainsbury's Be Good Nandos Nandos Myprotein

Total

16:00 Home (Meal 2)

19:00 - 19:45 Team Run Through 20:45 Team Meal (Nandos)

22:00 Pre-Bed (Home)

Time Place & Meal 8:00 Home (Meal 1)

10:00 - 12:00 Coach (Meal 2 Pre-Game)

13:00 - 16:00 Game 16:00 Coach (Post-Game Shake)

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

Waxy Maize Semi Skimmed Milk Snakebite

50g 400ml 5 pints

Myprotein Sainsbury's Walkabout

Time 10:00 12:00 - 16:00 17:00

Place & Meal Home (Meal 1) Game Home (Post Game Meal)

19:00

Home (Evening Shake)

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

Preparation Toasted Boiled -

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

Place & Meal Home (Meal 1)

12:00

Home (Pre-workout shake)

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 -

Brand Myprotein Myprotein Nestle Superfruity Sainsbury's Myprotein

Total

12:30 13:30

Gym Gym (Post-Workout shake)

16:00

Home (Meal 2)

19:00 21:30

Training Home (Meal 3)

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 -

Thursday 01/12/2011 Time Place & Meal 12:30 Home (Meal 1)

14:00 Home (Meal 2)

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)

19:00 Home (Evening Shake)

Whey Protein & Water Creatine Water Whey Protein Waxy Maize Starch Creatine Semi Skimmed Milk Alpha Men Total Protein Semi Skimmed Milk

25g, 500ml 5g 1L 50g 50g 5g 400ml 2 Tablets 60g 400ml

Myprotein Myprotein Myprotein Myprotein Myprotein Sainsbury's Myprotein Myprotein Sainsbury's

Time 11:00

Place & Meal Home (Meal 1)

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 -

Omellete Baked Grilled -

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

Carbohydrate (g) 151.125 0 0 28.6 5.625 48.9 0 0 0 0 65 3 0 0

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

kCal 1779.02 0 93.7 216.48 274.32 341.1 68 120.52 0 0 321.9 343 0 0

Water (ml) 3000 0 500 0 0 0 0 0 500 1500 0 0 500 0

9113 1039 30 125 71 14 468 8 249 0 0 22 22 0 30

Carbohydrate (g) 160.35 0 28.6 0 0 1.45 61.9 4.4 0 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

176 195.6 1575

0 0 0

0 480 125

Carbohydrate (g) 195.75 0 28.6 0 0 0 97.2 14.95 0 2.4 20 32.6

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

kCal 2125.5 0 216.48 205.2 0 0 782.6 283.72 0 214.5 195.6 227.4

Water (ml) 2000 0 0 0 500 1000 0 0 500 0 0 0

2396 30 71 75 0 0 930 198 0 300 480 312

Carbohydrate (g) 182 0 0 38.7 10 0

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

kCal 1820.04 0 93.7 209.5 97.8 93.7

Water (ml) 3000 0 500 0 0 500

2025 30 125 19 240 125

0 0 0 44 0 20 24 6.1 0 0 6.6 0 0 32.6 0 0 0 0

0 0 39.2 0 0 13.6 2 13.1 13.93 0 0.6 0 0 9.4 16 13.93 0 0

0 0 3.4 0 0 6.8 0 1.9 7.2 0 0 0 0 6.6 0 7.2 4 0

0 0 187.4 176 0 195.6 104 93.9 120.52 0 0 0 0 227.4 64 120.52 36 0

1000 0 0 0 0 0 0 0 0 500 0 0 0 0 0 0 0 500

0 0 250 0 0 480 32 0 187 0 0 0 30 312 8 187 0 0

Carbohydrate (g) 187.05 0 0 58.05 10 32.6 0 0 0 0

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

kCal 2016.47 0 93.7 314.25 97.8 227.4 64 120.52 36 0

Water (ml) 2500 0 500 0 0 0 0 0 0 500

2586 30 125 19 240 312 8 187 0 0

0 0 0 0 44 0 20 0 2.4 20

19.6 0 0 39.2 0 0 13.6 0 46.5 13.6

1.7 0 0 3.4 0 0 6.8 0 2.1 6.8

93.7 0 0 187.4 176 0 195.6 0 214.5 195.6

500 1000 0 0 0 0 0 0 0 0

125 0 0 250 0 0 480 30 300 480

Carbohydrate (g) 124.1 0 0 38.7 10 32.6 0 0 0 0 24 12.2 0 0 6.6

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

Water (ml) Calcium 1500 0 500 0 0 0 0 0 0 500 0 0 0 500 0

1208 30 125 19 240 312 8 187 0 0 32 6 249 0 0

All Day All Day

Summerfruits Squash Orange Squash

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:

o don't rely on shakes? Research.

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)

Rugby training at 7pm: Rugby training at 7pm:

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

rummaging, lineouts, tackling)

al and good standard against many other university 1st teams

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%

Average Macronutrient Contribution Over 6 Days


8% 35%

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

328 410 492 574 656 820

33715 4100

26972 3280

Macronutrient Carbohydrate Protein Fat

Adequate Intake 45% 10% 20%

Actual Intake 34.83% 32.19% 25.15%

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

Adequate Intake 1000

Average Calcium Intake compared with Upper and Lower Dietary Reference Intake values
3000 Calcium Intake(mg) 2500 2000 1500 1000

Calcium Intake(mg 1000 500 0 Calcium

Upper Intake Level 65% 35% 35%

ient contribution to daily compared to Dietary e Intake values


180.4 3317.175 2985.4575
Adequate Intake Actual Intake Upper Intake Level

Fat

Calcium Intake(mg) 1039 1037 2396 2025 1208 1541.00

Actual Intake 1541.00

Upper Intake Level 2500

take compared with Dietary Reference

Adequate Intake Actual Intake Upper Intake Level

Upper Intake Level

4100

Energy Intake(kcal) 1779 Fat Intake(g) 69.18

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

Protein Intake(g) 136.98 Calcium Intake(mg) 1039.00

Energy Intake(kcal) 1820 Fat Intake(g) 46.60

Protein Intake(g) 175.36 Calcium Intake(mg) 2025.00

Energy Intake(kcal) 3109 Fat Intake(g) 50.75

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

Protein Intake(g) 109.07 Calcium Intake(mg) 1037.00

Energy Intake(kcal) 2016 Fat Intake(g) 47.75

Protein Intake(g) 209.63 Calcium Intake(mg) 2586.00

Energy Intake(kcal) 2126 Fat Intake(g) 70.98

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

Protein Intake(g) 175.92 Calcium Intake(mg) 2396.00

Energy Intake(kcal) 1228 Fat Intake(g) 37

Protein Intake(g) 107.66 Calcium Intake(mg) 1208.00

Training per week 2x90min Rugby + 1xMatch 2x90min Rugby, 1xMatch, 2xStrength, 1xSpeed , 1xFuel Mix 4x20-30min off-season recovery sessions

Carbohydrate(g.kg-1.d-1) 5-7 8-10 4-5

Carbohydrate(g.d-1) at 82kg 410-574 656-820 328-410 410 574 656 820 328 410

57.4 123 656