Weekly diet finally organised, or is it?

markfj

Well, as I have mentioned previously I am really trying to organise my diet and workout rotuine, so really woul appreciate some help and comments on this diet, I spent quite alot of time preparing this, so I hope its on the right lines and I have counted the calories...I must say that the calories are rough and not %100 accurate, but could only go byt what I found on the net/packaging info.

Monday
GYM - 7-9:30am
Breakfast 9:30am

50g Whey Powder
1 Multivitamin Tablet
1 Banana
3 Eggs
2 Granary Toast
250mls Apple Juice
20g Flaxseed Powder

12:00
3 Oatcakes
1 Apple
100g Chicken
1 TSP Light Mayonnaise

2:00
Cottage Cheese
Grapefruit


175g Turkey Bolognaise (Home made, calories not counted for this) guessing about 200-300
Salad
1 Wholemeal Roll

1 Fillet of Haddock/coley/other white fish
125g New Potatoes
Mixed Veg (Havent counted cals for this either)

CALORIES FOR MONDAY 1625
FAT 53.2

Tuesday

Multivtamin Tablet
1 Whey Protein
1 Banana
30g Bran Flakes
125 mls Skimmed Milk
250mls Orange Juice
20g Flaxseed Powder


1 Apple
75g Whole-wheat Pasta
100g Tuna
1 TSP Extra light mayo


200g Cottage Cheese
1 Orange





Omelette:
100g Chicken
30g Spinach
Mushroom
3 Eggs


100g Home Made Turkey Bolognaise (Calories not counted for this guessing about 200-300)
50g Whole-meal rice


50g Whey


Total calories for tuesday 1810
Fat 46.6


Wednesday

1 Multivitamin
1 Banana
2 Weetbix/Oatibix
125mls Skimmed Milk
250mls Apple Juice
20g Flaxseed

1 Baked Potatoe
30g Cheese
Homemade Coleslaw

200g Cottage Cheese
1 Apple

25g Goats Cheese
3 Oat Cakes
20g Pickle







75g Whole-wheat Spaghetti
180g Salmon
200g Stir Fried Veg


50g whey

Total Calories for wednesday 1823
FAT 48.5


Thursday

1 Multivitamin Tablet
1 Banana
50g whey Protein
2 Pieces Granary Bread
250mls Orange Juice
20g Whole Peanut Butter
20g Flaxseed Powder


100g Chicken
75g Wholeweat Pasta
Home-made Tomato Sauce (calories not counted for this)

200g Cottage Cheese
1 Apple



100g chicken
1 whole-meal roll
Home Made Coleslaw (calories not counted for this)

1 Lean Pork Chop
125g New Poatoes
Broc, Caulflower, Cabbage (Calories not counted for this)




50g whey

Total Calories for Thursday 1898.5
Fat 50.4


Friday
1 Multvitamin
50g Whey Protein
1 Banana
3 Eggs
2 Granary Toast
250mls Apple Juice
20g Flaxseed Powder


100g Chicken
1 WholeMeal Pitta Bread


200g Cottage Cheese
1 Apple






Turkey Bolognaise (Calories not counted for this)
(Home Made)
75g Whole-wheat Pasta
Salad

100g Tuna
1 Wrap
Salad




3 Eggs
2 pieces Granary Toast

50g whey

Total calories for friday 2234
Fat 69.1

Saturday
1 Multivitamin
50g Whey
30g Oats
125 Skimmed Milk
250mls Orange Juice
20g Flaxseed powder
1 Banana


100g Salmon
Cucumber
1 Wholegrain Roll

200g Cottage Cheese
1 Grapefruit






100g Chicken
75g Wholeweat Pasta
Tomato Sauce (calories not counted for this)
(Home Made)

King Prawn Omelette
100g King Prawns
3 Eggs





50g whey, water

Total calories for saturday 1749
Fat 48g


Sunday

1 Multivitamin Tablet
50g Whey Protein
1 Banana
20g Whole eart Peanut Butter
20g Flaxseed Powder
2 Granry Bread

100g Tuna
Cucumber
1 whole-meal Roll

200g Cottage Cheese
1 Apple






1 Jacket Potato
30g Chedder
Home Made Coleslaw (Calories not counted for this)
Salad

CHEAT MEAL (calories not counted for this, but will be a few too many )

Roast Dinner



Please not, I will edit this post later with the corrwct timings of meals etc, but I have to head of to the gym now, as I only got a little while to post this up, again I really value any input...

Many thanks


_____________________________

My Stats

Age 21
Height: 5ft 5 (short ass)
Weight: 12 stone

Goals,

1. Lose body fat
3. Look good in swimming trunks
3. Get 3rd Dan in Taekwon-do (yeah, yeah I know TKD sucks etc ...)