7:30- 4 eggs, a spread of avacardo on 2 pieces of Whole grain toast, 600mls of skim milk.
Or
4 boiled eggs mixed with a teaspoon of low fat mayo, a spread of avacardo on 2 pieces of Whole grain toast, 600mls of skim milk.
11:00 - 2 scoops of protein with 350mls of water with some fruit.
1:30 - 1 toasted tuna sandwich, 1 toasted cheese (low fat) sandwich, 600mls of skim milk.
3:30 - 2 scoops of protein with 350mls of water with some fruit.
4:00 - creatine (pre-work out drink).
6:00-6:30 - 2 scoops of protein 600mls skim milk, 600g mixed vegies, a handful of noodles or rice. (post-work out)
6:00-6:30 - Minced meat/vegie stir fry or streak or chicken and 600g vegies (non-work out day)
I might have some fruit in between these meals if l feel a sweet tooth.
9:00 - 2 scoops of protein 150mls skim milk 200mls water. (just before bed)
And l drink between 2-5 litres of water, depending on how busy l am, and l have a skinny latte twice a week.
Cheers.
Scottie.