11am 6 egg whites,2 yolk,oatmeal with milk (550ml)

12 tuna sandwich brown bread

12.30 maximuscle weight gaining supplement -500 cals,34 protein,100g carbs

4.00 brown bread with salsa sauce,mushrooms,

6.00 oatmeal with 550 ml of milk

8.00 maximuscle weight gaining supplement

10.00 chicken with salad

12.00 chicken breast 175g

1am protein b4 i go bed