* 1 hour walking in the morning (7am)
(drink 600mL water)
not sure whether to have breakfast before or after?
My advice is to eat before you exercise. However, you have to wait 60-90mins after you eat until you should exercise. Most people on this board will disagree. They will contend that by not eating prior to exercising, you will have no carbs in your 'system' and will thus burn fat instead. This is incorrect. You will have no glucose, but you will have glycogen (stored carbohydrates). Glycogen exists in your liver and your muscles. You don't want to be burning muscle glycogen as this has a catabolic effect = you lose muscle mass.
* breakfast: an apple, weetbix with low fat milk and a glass of water
Not bad. You need a protein source though. Egg whites, protein shake etc.
* lunch: whatever salad I can find in the fridge (chicken breast, lettuce, beetroot etc)
Chicken breast and salad is a good meal.
* dinner not sure- but will make it as healthy as possible.
Do you have any idea what it would be?
then nothing after dinner but water.
Here is where I come to another disagreement with popular opinion. I do not see the benefit of not eating late at night. Whilst my goals do not involve losing weight, they definitely do not involve gaining
fat, and I eat my final meal literally in bed before I sleep. I acknowledge that some carbohydrates should not be consumed late at night, particularly high glycemic carbs due to your insulin sensitivity levels at night, but cannot see the benefit of starving yourself for approx 12 hours! Sounds like a great way to slow your metabolism. Instead, I would be consuming a casein protein (cottage cheese, for example), green leafy vegetables and some good fats (e.g. flaxseed oil).
More generally, I don't think you are eating enough meals. You should really be eating a
minimum of 5 meals p/day.
Further, I would register at
www.fitday.com and enter in the foods you plan to eat and post your proposed calorie intake and macronutrient (protein, carbs, fats) ratio (this will be provided for you in a pie graph).
Either way, goodluck.
