AussieGuy wrote:My Meals are for the day..

Breakfast
35g of whey protein with 400ml low fat milk.
4 to 5 weetbixs with low fat milk

(seems fine)

Smoko
4 Viva lite chock chip cookies
1 row of sakatas

(The cookies could go. I don't know what the other things are, and I don't know if this is a snack or another part of Breakfast, I'm assuming it's a snack.)


Lunch
Small tin of tuna
Salad sandwich
! small tub of Yogurt
and banana

(I'd can tha Banana. Even small ones have about 19g Carbs, a yoghurt about 12g + Bread, and Salad material, that's probably in excess of 50g carbs looks like, and such a Glycemic impact potentially on a regular basis, could lead to Diabetes.

Bloodsugar shouldn't be massively elevated on a regular basis, even if it is just once a day, the same time every day. Now and then not much of a problem, but not regularly.

If you need to replace any of the cals, maybe increase Protein a little, to compensate for part of the Carb calories you removed, and then replace some or all the rest, from something like Veggies.

Tuna, I woudn't eat daily, incase of Mercury risk. Stick to 1 can every 2-3 days max.)

around 3pm
Apple maybe another sandwich..

(Go for for the Sandwich. Use something like Whole-grain Bread, and maybe use things like Sliced Turkey, Turkey Ham, Lean chicken etc etc. Keep your Bread slices quite thin though, to reduce Glycemic Load, as Grain based Bread sources are in the high moderate, to lower end of the high GI scale)

Dinner
what ever the wife cooks..

(You might need to change some of your dinners depending on what you get.)

8pm gym
35g whey protein
Apple

(I'd change the Carbs here. Fruit Carbs aren't necessarily going to help you replace Muscle Glycogen, and some of the Fructose may be used to convert to Fat. If you have a Whey Protein with things init like Barley extract, Maltodextrin, Palatinose etc etc, you'll be fine for Carbs)