today,meal 1: Pre workout ( 2 scoops oat powder & 2 scoops protein powder in 400ml milk)
post workout meal 2: 400 grams patatoe, 2 cans of tuna, tiny bit of salami, 2 cups of milk'
meal 3: protein/oats shake
meal 4: 4 eggs, 1 can of tuna, 200 grams of lentils, 4 pieces of toast 2 cups of milk
meal 5: 500 grams yoghurt protein shake
meal 6. 250g cottage cheese, 100 gram veggies, 1 cup of milk with 1 scoop of casein protein
Note:i dont normally have these many protein shakes its just due to work that i have 10 minute breaks and dont have time to consume whole foods