Food Journal: Wednesday 8th 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 made with 100 grams of dextrose carbohydrate powder and a teaspoon of creatine. An apple on the side. Approx 700 calories and 40 grams of protein.
Lunch
A bowl of dry roasted peanuts (80 grams) and a couple of ham sandwiches on wholemeal bread. Approx 800 calories and 40 grams of protein.
Mid afternoon snack
A whey protein shake with a banana. Approx 300 calories and 40 grams of protein.
Dinner
A wholemeal baton with Tesco chicken tikka pieces, lettuce and cucumber for filling and an apple on the side. Approx 700 calories and 40 grams of protein.
Drinks
Had a couple of Kronenbourg’s watching the footy, can’t believe Liverpool lost to Chelsea! Approx 400 calories and zero protein.
Bedtime Shake
An instant milk protein shake made with half water half milk. Approx 300 calories and 40 grams of protein.
Daily Total
Calories: 3,900
Protein: 240
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