Questions

can i eat baked beans on the 4 week diet for breakfast?

I am 43, and run a 9 mile flat course 7 days a week at a steady 8/9 minute mile pace, do 4 steps classes a week and 30 minutes weight training 6 days a week. I am looking to find out what I should be eating in terms of daily calories, protein, carb distribution over the day to get the most out of my training. I am 5’1 and weight 6 stone 10lbs.

Many thanks

Hey Matt.
Hope your well and have sunshine at last like i do here!
As you may recall i purchased the Match Day Nutrition on behalf of a ruby lad (19yrs).
I read through the ebook and your Carb Cycling document and i have spoken to him and he has said to me he wants to carb cycle as he wants to lose weight, but still have energy to train.
In your  Carb Cycling document you put a plan for a professional sports person which he has said he wants to follow, although he admits he has no idea on how to put foods together and wants some guidance.
I have a question regading this..
1)  Should the foods be measured out as in your 4WFL programme, as in for the target weight he wants to be at.  What about the starch proteins , what portion size do you recommend and when it is starch ,starch protein protein and fibrous all together, what would the portion size be?
Have you thought about doing a comprehensive list on the different food types for starch and starch proteins as you have done for fibrous foods in your 4WFL ?
Do you have any recipes ideas for starch and starch protein foods in the same meal? I know that Gavin did a programme for the 4wfl as a example..have you got one for the Carb Cycling as a guide?
Amazing read both of those document, your knowledge is mind blowing!
I am trying to work with this lad as he is very keen to get his nutrition correct as next year he is off to another country to play Ruby and wants to be on top of his game.
At the moment he is eating quite a high carb diet with lots of sports drinks and relying on fat burners.
He trains as per below:
Monday: 1 hour
Tuesday: 1 hour in the day. 2 hours in the evening
Wednesday: Rest
Thur: 1 hour in the day. 2 hours in the evening
Friday: 1 hour
Saturday: Match day half 2 till 4ish.
 
Thanks Matt.
Amanda
PS: The ligament damage i have is on my ankle, as a result i have a mass of scar tissue there and just to the side of my shin above the ankle. However the physio is working on this in a nasty painful way! lol. But i have learnt how to strap it correctly and I hit the sprints today ….so yey , i am excited to be back.