Morning:
porridge + skim milk (15.6 g)
shake (38 g)
Morning tea:
tuna sandwich wholemeal (24.5 g)
shake (38 g)
lunch:
tuna sandwich wholemeal (24.5 g)
300 mL skim milk (11 g)
Afternoon tea:
fruit smoothie + whey protein (30 g)
Dinner:
carbs (brown rice/sweet potato etc) + vegetables + some form of protein (20-30 g)
Before bed:
shake (38 g)
Adds up to approximately 245 g of protein (I way 95 kg). I will mix things up a bit, like not eat tuna every day and replace it with egg white instead. Also, the idea is to remove alcohol completely from the diet for several months.
porridge + skim milk (15.6 g)
shake (38 g)
Morning tea:
tuna sandwich wholemeal (24.5 g)
shake (38 g)
lunch:
tuna sandwich wholemeal (24.5 g)
300 mL skim milk (11 g)
Afternoon tea:
fruit smoothie + whey protein (30 g)
Dinner:
carbs (brown rice/sweet potato etc) + vegetables + some form of protein (20-30 g)
Before bed:
shake (38 g)
Adds up to approximately 245 g of protein (I way 95 kg). I will mix things up a bit, like not eat tuna every day and replace it with egg white instead. Also, the idea is to remove alcohol completely from the diet for several months.