Food Journal: Tuesday 7th April 2009
Pre-workout
A whey protein shake made with 100 grams of fine ground scottish oats, a teaspoon of creatine and a banana. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake, with 100 grams of dextrose carbohydrate powder and a teaspoon (approx 1 gram) of creatine mixed into it, and an apple on the side. Approx 700 calories and 40 grams of protein.
Lunch
Two white baps with a packet of Tesco Mexican fajita chicken pieces for filling. Approx 600 calories and 40 grams of protein.
Mid afternoon snack
A chicken tikka slice (chicken wrapped in pastry) and a chocolate croissant. Approx 700 calories and 13 grams of protein.
Dinner
A big bowl of spaghetti bolognese with broad beans (random!) and a whey protein shake. Approx 1,500 calories and 40 grams of protein.
Evening snack
A bowl of peanuts (approx 80 grams). Approx 400 calories and 20 grams of protein.
Bedtime shake
An instant milk protein shake made with water and milk. Approx 300 calories and 40 grams of protein.
Daily totals
Calories: 4,900
Protein: 233
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