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You are a sports scientist offering exercise and nutrition advice to young males. Two of your clients are listed below: James 21 years old 188cm 83kg William 20 years old 174cm 87kg James and William both make an appointment to see you and they want you to provide them with a weekly exercise and meal plan. James simply wants to maintain his weight, whilst William is looking to lose weight.

To achieve and maintain a healthy weight you should be physically active and choose amounts of nutritious food and drinks to meet your energy needs. The best approach is to adopt nutritious dietary patterns in which your energy (kilojoule) intake doesn't regularly exceed your energy expenditure. Using the following resources your task is to plan a series of meals for an elite level AFL player who is playing a match at 7.30pm on Saturday night.