| 8.00am Breakfast | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Crunchy nut corn flakes | 75 g | 293 | 5 | 62 | 3 |
| Skimmed milk | 200 ml | 68 | 7 | 10 | 0 |
| Wholegrain bread | 2 slices | 134 | 7 | 23 | 2 |
| Butter | 15 g | 109 | 0 | 0 | 12 |
| Promax | 1 scoop | 120 | 23 | 2.04 | 2.07 |
| Total | 724 | 42 | 97.04 | 19.07 |
| 10.00am 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 |
| 12.00am Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Promax Meal bar | 1 | 206 | 21.6 | 17 | 5.7 |
| Progain | 2 scoops | 453 | 32.4 | 68.4 | 10.2 |
| Total | 659 | 54 | 85.4 | 15.9 |
| 2.00pm Lunch | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Wholegrain bread | 4 slices | 268 | 14 | 46 | 4 |
| Mayonnaise (low calorie) | 10 g | 30 | 0 | 1 | 3 |
| Tuna steak in brine (tin) | 200 g | 156 | 39 | 0 | 1 |
| Total | 454 | 53 | 47 | 8 |
| 4.00pm Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Cashew nuts | 25 g | 175 | 3 | 1 | 18 |
| Progain | 2 scoops | 453 | 32.4 | 68.4 | 10.2 |
| Total | 628 | 35.4 | 69.4 | 28.2 |
| 6.00pm Snack | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Tortilla wraps | 2 | 342 | 9 | 61 | 7 |
| Mayonnaise (reduced calorie) | 20 g | 60 | 0 | 1 | 6 |
| Skinless chicken breast (grilled) | 200 g | 232 | 44 | 0 | 6 |
| Total | 634 | 53 | 62 | 19 |
| 8.00pm Dinner | Amount | Calories | Protein (g) | Carbohydrate (g) | Fat (g) |
| Spaghetti bolognese | 684 | 27 | 102 | 18 | |
| Total | 684 | 27 | 102 | 18 |
| Daily Total | Calories | Protein (g) | Carbohydrate (g) | Fat (g) | |
| 4236 | 296.8 | 531.24 | 118.37 |