| 8.00am Breakfast | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Bran Flakes | 60 g | 192 | 6 | 39 | 1 |
| Skimmed milk | 150 ml | 51 | 5 | 9 | 0 |
| Promax | 1 scoop | 120 | 23 | 2.04 | 2.07 |
| Total | 363 | 34 | 50.04 | 3.07 |
| 10.30am Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Promax Meal bar | 1 | 206 | 21.6 | 17 | 5.7 |
| Total | 206 | 21.6 | 17 | 5.7 |
| 1.00pm Lunch | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Wholegrain bread | 2 slices | 134 | 7 | 23 | 2 |
| Mayonnaise (low calorie) | 10 g | 30 | 0 | 1 | 3 |
| Tuna steak in brine (tin) | 200 g | 156 | 39 | 0 | 1 |
| Total | 320 | 46 | 24 | 6 |
| 3.00pm Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Progain | 2 scoops | 453 | 32.4 | 68.4 | 10.2 |
| Total | 453 | 32.4 | 68.4 | 10.2 |
| 5.00pm Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Wholegrain bread | 2 slices | 134 | 7 | 23 | 2 |
| Salad cream (light) | 20 g | 47 | 0 | 3 | 4 |
| Skinless chicken breast (grilled) | 130 g | 151 | 28 | 0 | 4 |
| Total | 332 | 35 | 26 | 10 |
| 7.00pm Dinner | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Sirloin steak | 200 g | 330 | 52 | 0 | 12 |
| Baked potato | 350 g | 256 | 7 | 55 | 1 |
| Total | 586 | 59 | 55 | 13 |
| Daily Total | Calories | Protein (g) | Carbohydrate (g) | Fat (g) | |
| 2260 | 228 | 240.44 | 47.97 |