Meal 1 @

0630

Oats plain (Quaker)

Whey Protein

Coffee (Black)

Rice krispie bar (Kelloggs)

​

​

50

30

1

1

0

0

Grams

Grams

Grams

Bar

​

​

Meal 2 @

Post workout

Rice krispies (Kelloggs)

Whey Protein

Water

​

​

​

50

2

250

0

0

0

Grams

Grams

Millilitres

​

​

​

Meal 3 @

1400

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

​

​

​

​

250

90

0

0

0

0

Grams

Grams

​

​

​

​

Meal 4 @

1730

Rice crackers

Peanut butter (Creamy)

​

​

​

​

40

30

0

0

0

0

Grams

Grams

​

​

​

​

Meal 5 @

1930

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

​

​

​

​

250

100

0

0

0

0

Grams

Grams

​

​

​

​

Meal 6 @

Pre bed

Greek yogurt (Kolios 0% fat)

Whey Protein

Chocolate (Dark 70% cocoa)

​

​

​

250

30

10

10

0

0

Grams

Grams

Grams

​

​

​

Meal 7 @

​

​

​

​

​

​

​

0

0

0

0

0

0

​

​

​

​

​

​

Meal 8 @

​

​

​

​

​

​

​

0

0

0

0

0

0

​

​

​

​

​

​