Q: Hello Mike, I'm a 31 year old male, 6'1'', 220 pounds, about 20% body fat. I do my weight/cardio training early in the mornings, before work. After my workout I eat my breakfast/post-training meal. It consist of a sanwich made of two regular size slices of whole weat bread, two slices of low fat cheese and two slices of 0% turkey breast ham, a 50grm serving of oat squares/raisin bran cereal dry (no milk), an apple and a granola bar.
Can you tell me the aprox nutritional value of this meal?
Is this enough to recuperate after my workout? Thnx.

A: That looks to be about 600-700 calories, with vast majority of them coming from carbs. That's not a bad a post-workout meal, but I would make a couple of comments...

Have *something* to eat before the workout (unless you feel physically sick if you workout soon after eating). This will give you energy to have a much more effective workout and actually help you burn fat and not muscle. For example, eating that granola bar and maybe even the oat squares before the workout instead of after would be perfect.

Secondly, be a little more generous with protein. Most deli turkey slices hardly contain anything and same goes for low-fat cheese. I'd pile on 4-5 turkey slices into that sandwich, at least.

Finally, keep in mind that your diet the rest of the day is just as important as the breakfast. Your body will be recovering from your workouts the full day or two or three and the fat-burning should take place around the clock. In order to help those things along you need to eat well the whole day. You haven't mentioned the rest of your diet, so I can't give any specific suggestions, but you can find my diet recommendations here.