| Meal 1
75g Oats in water & 1tbsp Sugar (P – 13g, C – 50g, F – 5g)
2 Scoops Dymatize Whey (P – 44g, C – 5g, F – 3g)
Meal 2
1 Tin Mackerel (P – 17g, C – 4g, F – 17g)
1 Apple (P – 0g, C – 19g, F – 0g)
23 Almond Kernels (P – 6g, C – 6g, F – 14g)
Meal 3
200g Chicken Breast (P – 62g, C – 0, F – 8g)
150g Mixed Vegetables (P - 4.5g, C – 20g, F – 0g)
Meal 4
200g Rib Eye Steak (P – 56g, C – 0g, F – 26g)
200g Long Grain White Rice (P – 3g, C – 28g, F – 0g)
Meal 5
Pre WO Drink 1 Scoop Dymatize Whey (P – 22g, C – 2.5g, F – 1.5g)
Meal 6
Post WO Drink 2 Scoops Dymatize Whey (P – 44g, C – 5g, F – 3g)
1 Banana (P – 1g, C – 27g, F – 0g)
Meal 7
200g Chicken Breast (P – 62g, C – 0, F – 8g)
150g Mixed Vegetables (P - 4.5g, C – 20g, F – 0g)
Totals:
Protein: 339g
Carbohydrate: 186.5g
Fat: 85.5g
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SA12
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