Food Journal Monday 27th April 2009
Pre-workout
A whey protein shake made with 25 grams of fine scottish oats, a banana and a teaspoon of creatine. Approx 400 calories and 40 grams of protein.
Post-workout
Another 50 grams of whey protein powder in a shake, made with water (no carbs) and a teaspoon of creatine. Approx 200 calories and 40 grams of protein.
Lunch
A flour tortilla wrap with cucumber, lettuce and tuna mayo for filling. Approx 500 calories and 30 grams of protein.
Mid afternoon snack
A protein shake with a banana blended into it. Approx 300 calories and 40 grams of protein.
Dinner
Leftover roast chicken, brocolli, broad beans and a small amount of stuffing and gravy. Approx 600 calories and 40 grams of protein.
Bedtime Shake
An instant milk protein shake. Approx 200 calories and 40 grams of protein.
Daily Total
Calories: 2,200
Protein: 230
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