7.40 20 min cardio (dont say you dont have any equipment,run ure block,run in your garden.)
(8am)muesli glutamine.= 90g oats + 60g whey shake.
(1030)i have a whey shake = *60g whey shake + half a cup of unsalted peanuts or almonds.
(12)chicken breast = 2 chicken breasts + veggies
(5pm)sals,3eggs or veggie burger,glutamine and water = scrambled eggs (3 whole eggs+6 egg whites) + steak/salmon
(8pm)whey shake,tin of mackeral.= 2/3 tins of mackerel
+ lots of water
* better to replace with a tuna shake, 2 cans of tuna + water + blender.
this is just a quick improvement of ure current diet,it can easily be improved upon.
what time is your workout, pwo shake?
try not to rely on whey so much it's really best used at breakfast and post workout. look into buying fish oils in bulk.
i agree with big,your calories are too low,this can actually hinder the fat burning process.
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