Pwoshake
100g Fastcarbs
60g Protein
20g Glutamin
20g Kreatin
1hour mark
50g Proteinpowder(dont eat chicken for now)
50g carbs from rice
2hour mark
51g protein from fish
50g carbs from rice
3hour mark
same as above
4hour mark
40g proteinpowder
40g carbs from rice
Now its my ordinary.