Chris4Pez

Meal 1 0720 60g of protein and two boiled eggs on one slice of wholemeal toast on a training day and on a non training day i swap the eggs for peanut butter. (Here i would personally go for something like oats or scrambled eggs something like 2whole eggs and 6 egg whites etc)

Training 0815 - 0915

Meal 2 1000 60g of protein and oats and a banana (here you want fast digesting carbs to replace the ones lost during training within your "open window" e.g jacket potato with tuna, or white pasta, or couscous or something like that)

Meal 3 1200 Salad with either tuna or chicken

Meal 4 1400 Pasta and tuna (make sure the pasta is wholemeal here or if you don't have pasta have brown rice)

Meal 5 1730 Normal heathly meal usually fish veg and mash or meat veg and mash (try to not go longer than 3 hours without food especially protein if you can) (also if you can try not to have mash here and if you do have it have sweet potato instead of normal potato)

Meal 6 1900 60g of protein with milk before bed. (you can also try having low fat cottage cheese here which i slow digesting protein, or casein protein which also has slow digesting properties)

The reason i have changed the diet in this way is IMHO it stops your body from having unnecessary insulin spikes and also controls body fat due to the GI of the different listed foods!