Food Journal: Friday 3rd April 2009
Pre-workout
A whey protein shake (50 gram serving), banana flavour (which I’m not a big fan of), mixed with 110 grams of fine ground scottish oats (save money, grind your own fine scottish oats), a banana and a teaspoon of creatine mixe into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake, 50 grams of protein powder and 90 grams of dextrose powder (though I should probably have more so that I get 90 grams of carbs not powder), and a teaspoon of creatine mixed into it. Approx 600 calories and 40 grams of protein.
Lunch
Two white rolls with ham and cheese for filling, followed by an apple. Approx 600 calories and 30 grams of protein.
Mid afternoon snack
An 80 gram portion of dry roasted peanuts and a banana. Approx 500 calories and 20 grams of protein.
Dinner
Pizza and chips (crap) and a (25 gram portion) whey protein shake. Approx 1,000 calories and 30 grams of protein.
Bedtime Shake
An instant milk protein shake made with water and semi-skimmed milk. Approx 300 calories and 40 grams of protein.
Daily Total:
Calories: 3,700
Protein: 200
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