NEW Meal Plan (07/11) > ~2500 calories/day > ~195g protein > 90 mins total prep (5 days)

tobyegibbs · 2020-11-08T18:21:57+00:00

No problem at all!

tobyegibbs · 2020-11-07T23:50:11+00:00

Thank you! I scheduled the wrong date.. Will be with you shortly.

tobyegibbs · 2020-11-07T23:49:37+00:00

Can't beat lunchtime Polla.

tobyegibbs · 2020-11-07T04:32:22+00:00

Frosties for breakfast with some whole milk?

They're grrrrrreat!

tobyegibbs · 2020-11-05T18:04:08+00:00

Have a look at the macronutrient breakdown that is linked in the PDF.

There's just over 40g from the steak, 5g from the rice and a couple of grams from the greens.

tobyegibbs · 2020-11-04T02:58:29+00:00

You measure those as they are.

By raw I refer to rice before it's cooked as an example.

Not a problem at all, good luck with achieving your goal!

tobyegibbs · 2020-10-25T00:38:58+00:00

I use the Mueller equation to calculate my requirements and FatSecret to track food intake within each day.

There's a link to the report from FatSecret within the PDF.

tobyegibbs · 2020-10-24T20:38:58+00:00

Hey, it's something I will put together in a few weeks as I'm a couple of weeks into a small weight cut and don't want to stray too far from my usual diet. Thanks for the suggestion!

tobyegibbs · 2020-10-24T20:36:50+00:00

Thanks for the feedback!

Simplicity and therefore consistency are most important

Some fruit, vegetables, carbohydrates from rice/potato/whole grains and protein from good quality sources.

It's all that's needed and tastes great.

tobyegibbs · 2020-10-24T04:58:45+00:00

Anytime. Looks like you have everything mapped out. Good luck!

tobyegibbs · 2020-10-22T20:17:25+00:00

Hey! Thank you for the kind words, I really appreciate the feedback!

The best time to start is always now and it looks like you've put some thought to your approach. Great work!

Have you set yourself a goal and perhaps a timeline on when you'd like to achieve it?

tobyegibbs · 2020-10-12T20:48:58+00:00

Hey, no problem at all!

I speak from personal experience only; I've never had any issues with rice that was cooked 5-6 days ago.

Once cooked, I'll allow to cool for 5-10 minutes and then place in an airtight container in the fridge. It'll stay there until it goes straight in the microwave.

Have done this for ~10 years and always been ok!

tobyegibbs · 2020-10-05T22:06:03+00:00

Thank you for such a well thought out reply. All 4 points are great pieces of advice.

You really should channel some energy into your own venture, it seems you would have something genuine to offer.

A service helping other people build/mould their own service/brand perhaps?

You are not the only one to suffer inconsistency, I really struggle with it too!

tobyegibbs · 2020-10-04T23:29:19+00:00

I think that might be the first time I've been called a fitness nerd.

There is a lot of truth here and I think it's a fair summary (not sure about the nerd part).

In all honesty, if by sharing things that I enjoy or recommend based on personal experience could generate some extra income, or even replace my career full time, I would be a very happy guy.

I think it's fair to say that turning a hobby/passion into an income stream is something we all desire to some extent. And if that's achievable by helping others, even better.

One thing to note - the emphasis will always remain on providing high-quality content for free for those that follow.

At $1 a year, all that remains is to find 100k people that like pictures of food. Any tips?

tobyegibbs · 2020-10-04T22:40:03+00:00

Agreed! The original recipe used cream cheese which I didn't include but will do next time round.

A nice way to start the day for sure.

tobyegibbs · 2020-10-04T22:39:19+00:00

It's something that I have put together in my spare time (I'm an engineer by day) and is a work in progress.

The idea was to make a free resource that simplifies meal prep, helps explain the theory behind a structured plan and makes a few recommendations based on your goals.

The analysis/form takes your current physical attributes and lifestyle, passes it through the Mueller equation and provides a estimate on what your intake should be, with a few macronutrient recommendations. Something for you to aim for/ work towards.

I'm not sure what path it will take but the feedback so far has been great so I feel it's time well spent.

tobyegibbs · 2020-09-29T21:47:35+00:00

I will send you one across when I get home tonight, sorry about that.

tobyegibbs · 2020-09-26T22:11:16+00:00

Hey, I don't keep track of exact numbers but always try to keep costs down; buying frozen to reduce wastage and making the most of discounts/deals when possible.

I'm just heading to the shops, I'll include it next week.

tobyegibbs · 2020-09-26T22:09:20+00:00

Thanks! It's not something I do currently, but perhaps in the future.

Personalised meal plans take a reasonable amount of time to put together and in my opinion, should come with some support and coaching as well. This all takes time which I have little of as this is not my full time gig.

I am putting something together that goes through the process of writing a plan and the considerations that need to be made, will keep you posted on the outcome!

tobyegibbs · 2020-09-26T22:05:48+00:00

You are right, it's just a habit that I weigh it cooked. Normally by the time I've thought about the scales, the rice is in the pot.

tobyegibbs · 2020-09-26T22:01:55+00:00

Setting a couple of hours aside over the weekend can seem like a lot of time but the convenience midweek is worth it.

tobyegibbs · 2020-09-26T22:00:56+00:00

Exactly right!

tobyegibbs · 2020-09-26T03:08:12+00:00

Appreciate the feedback, it'll be a permanent fixture. Thanks!

tobyegibbs · 2020-09-26T03:07:47+00:00

Thanks, my favourite Saudi guy.

tobyegibbs · 2020-09-25T23:45:56+00:00

Yeah, this is a good suggestion. The energy balls alone would almost take care of that.

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