Quote:
Originally Posted by robbiedont 
Typical days food
Breakfast7am
2scoops oats
1scoop whey - [COLOR="rgb(139, 0, 0)"]up to 2 scoops or have eggs and get some fish oils down you.[/color]
Midmorning10am [COLOR="rgb(139, 0, 0)"]- combine this meal with the midday meal and get more fats and more protein in[/color]
2bananas
Midday
50g Cashew
Lunch (1:30-2ish)
2x Jacket Potatoes [COLOR="rgb(139, 0, 0)"]- have one spud and add veg[/color]
1x Tin of Tuna (or mackerel)
2x dollops of low fat mayo
Probably too much butter
Mid afternoon 3-4ish
2bananas [COLOR="rgb(139, 0, 0)"]- need protein and fats here mate[/color]
Dinner 6-7
100g Basmati rice [COLOR="rgb(139, 0, 0)"]- scrap the rice and replace with as much green fibrous veg as yu want[/color]
266g lean mince
Homemade tomato sauce
POST EXERCISE
Scoop Whey - up to 2 scoops about 50g protein
Scoop Oats
Typical weeks exercise
Monday
Cycle 37km
Tuesday
Swim 1.5km
Wednesday
REST
Thursday
Cycle 38km
Friday
Swim 1.5km
Saturday
Cycle 67.7km
Sunday
Swim 1.5km
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hey robbie glad to see your back mate... listen you need to start hitting the weights again this will burn some fat.. along with adding muscle..
win win mate, i've added some comments to your diet... hope this helps.