5:00
-1 scoop of whey protein
5:30 (meal 1)
-2 slices of granary bread toast, olive oil spread/ ½ cup oats
-Glass of orange juice
-5 eggs (2 yolk)
7:30/8:00 (meal 2)
-1 scoop of whey protein
-2 oatcakes
10:30/11:00 (meal 3)
-200g chicken breast
-Sweet potatoe
-Salad
OR
-Tin of tuna
-Salad
14:00/15:00 (meal 4)
-200g chicken breast
-2 granary bread
-2 oat cakes
-Piece of fruit
17:00 (pre workout)
-1 scoop of protein
-1 bananna
TRAIN
18:30 (post workout)
-11/2 scoops of whey
19:30 (meal 5)
-Salmon, vegatables, Sweet potato
OR
-Chicken, vegatables, brown rice
21:00
-1 scoop of protein whey
21:30
-100g Cottage cheese