Food Journal: Wednesday 22nd April 2009
Breakfast
A whey protein shake made with 50 grams of fine scottish oats, a banana and a teaspoon of creatine. Approx 500 calories and 40 grams of protein.
Mid morning snack
An apple and a small whey protein shake. Approx 200 calories and 20 grams of protein.
Lunch
A chicken tikka, mayo, cucumber and lettuce wrap. A small whey protein shake. Approx 500 calories and 40 grams of protein.
Pre-workout shake
A whey protein shake with a banana. Approx 300 calories and 40 grams of protein.
Post-workout shake
A whey protein shake with 50 grams of dextrose carbohydrate powder and a teaspoon of creatine. Approx 400 calories and 40 grams of protein.
Dinner
A couple of Birds Eye spicy chicken pieces, 50 grams of cous cous and some salad, with some sweet chilli sauce spinkled on top. Approx 400 calories and 30 grams of protein.
Bedtime Shake
An instant milk protein shake. Approx 200 calories and 40 grams of protein.
Daily Total
Calories: 2,500
Protein: 240
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