| Breakfast - 9:00
45g Oats + 20g Protein mix + Skimmed Milk
1g Vitamin C, Multi-Vitamin, Chromium Picolinate 200mcg, CCE 1.5g, 2000mg Omega3, Glucosamine 1000mg
Midmorning - 11:00
Live Yoghurt
Lunch - 2:00
2 tins of tuna/Salmon + 20g Sweetcorn + Some Onion or 10g Beans + 25g Brazil nuts
1g Vitamin C
Snack - 4:00
Large Banana (for the potassium) + Muller Rice pot
Training
Tea - 7:00
Turkey Breast Joint + Mixed Veg + 1 slice Wholemeal bread
or Lentil curry + Brown Rice
or Chicken + Mixed Veg
Live Wholegrain Yogurt + few berries
1g Vitamin C
Evening - 11:00
20g Milk Protein Shake + 12ml Omega3 Oil
1.5g CCE (if training day)
you need a lot more protein - 50g at 11am and 50g at 4 pm. i would also add more protein to meals 9am and 11pm. i would also replace the yogurts, sweetcorn and beans with complex carbs and add the omega 3 oil to all meals |