Breakfast 6:30

5 whole eggs, 5 egg whites

With 1 scoop of whey protein in water

75grams porridge oats in semi skimmed milk

388 Kcals
= 59grams of protein, 47grams carbs

Mid Morning 9:30
Tin Tuna/Salmon, Veg Salad, 60grams rice

175 Kcals
40grams protein, 40grams carbs

Lunch 12:30
200 gms chicken/turkey breast/fish with 80grams rice or 250grams potato

356 Kcals
50grams Protein, 70grams Carbs

Mid Afternoon 4:00
Tin tuna/salmon in veg salad with rice

438Kcals
40grams protein, 40grams carbs

Dinner 7:00
200grams fresh tuna/salmon/other fish
Or 200grams chicken/turkey breast/lean beef mincd
With 80grams rice Or 250grams potato
Or 80grams pasta with 40grams mixed Veg

438 Kcals
50grams Protein, 70grams Carbs

Half hour before workout 2 scoops Maxim ultra fuel in 1 pint Water, pick up blood sugar levels

ASAP post workout have another 2 scoops plus 2 scoops protein powder both in water (seperately) replenish glycogen stores and set up repair muscle tissue
500Kcals 75grams carbs, 50grams protein.

Half hour before bed
2 Scoops whey in water

Total Daily Calories 3200 Kilocalories


Water
5-6pints Daily.