Pre-workout
A whey protein shake made with 25 grams of fine scottish oats and a banana, with a teaspoon of creatine mixed into the shake. Approx 400 calories and 40 grams of protein.
Post-workout
Another 50 grams of whey protein powder in a shake with a teaspoon of creatine mixed into it. Approx 200 calories and 40 [...]
Pre-workout
A 50g serving of whey protein powder mixed into a shake with 25 grams of fine ground scottish oats, a banana and a teaspoon of creatine. Approx 400 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 25 grams of dextrose carbohydrate powder and a teaspoon of creatine. Approx 300 calories and 40 grams of [...]
Pre-workout
25 grams of scottish oats, 50 grams of whey protein powder, a banana and a teaspoon of creatine made into a nice shake. Approx 400 calories and 40 grams of protein.
Post-workout
Another 50 grams of whey protein powder in a shake. Approx 200 calories and 40 grams of protein.
Lunch
170 grams of chicken pieces, 40 grams of [...]
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 [...]
Pre-workout
A whey protein shake made with 50 grams of scottish oats, a teaspoon of creatine monohydrate and a banana. Approx 500 calories and 40 grams of protein.
Post-workout
Another whey protein powder shake made with 50 grams of dextrose carbohydrate powder and a teaspoon of creatine. Approx 400 calories and 40 grams of protein.
Lunch
A flour tortilla wrap [...]
This was my last workout in my current gym as tomorrow I’m moving to a new gym, The Train Station gym, which is a small chain of gyms, based in Glastonbury, Shepton Mallet and Frome.
I started off my workout with a short run on the treadmill just to loosen the legs up, then went [...]
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 [...]
Breakfast
A whey protein shake with 50 grams of fine scottish oats and a banana mixed into it done in the smoothie maker. A teaspoon of creatine. Approx 500 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 50 grams of dextrose powder and a teaspoon of creatine mixed into it. Approx 400 calories and [...]
Pre-workout
A whey protein shake made with 50 grams of fine ground scottish oats, a banana and a teaspoon of creatine. Approx 500 calories and 40 grams of protein.
Post-workout
Another whey protein shake made with 50 grams of dextrose powder and a teaspoon of creatine. Approx 400 calories and 40 grams of protein.
Lunch
A couple of small flour [...]
Breakfast
A whey protein shake made with 50 grams of fine ground scottish oats, a teaspoon of creatine and a banana. Approx 500 calories and 40 grams of protein.
Lunch
A couple of flour tortilla’s with ham and salad for filling. Approx 500 calories and 25 grams of protein.
Mid afternoon snack
An 80 gram serving of dry roasted peanuts. Approx 400 [...]
