Breakfast
A whey protein shake made with scottish oats and a banana, and a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Lunch
Two sausage and cheese baps and an apple. Approx 700 calories and 20 grams of protein.
Mid afternoon snack
A bowl of peanuts (80 grams) and an apple. Approx 500 calories [...]
Breakfast
A whey protein shake with fine ground scottish oats and a banana blended together, with a teaspoon of creatine as well. Approx 700 calories and 40 grams of protein.
Lunch
An english breakfast, consisting of 2 fried eggs, 3 rashers of bacon, 3 sausages and fried potatoes. Approx 800 calories and 30 grams of protein.
Mid afternoon snack
A whey [...]
Pre-workout
A whey protein shake (50 gram serving), banana flavour (which I’m not a big fan of), mixed with 110 grams of fine ground scottish oats (save money, grind your own fine scottish oats), a banana and a teaspoon of creatine mixe into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake, 50 [...]
Pre-workout
A strawberry flavoured whey protein shake, mixed with 100 grams of fine ground scottish oats and a banana. A teaspoon (approx 1 gram) of creatine mixed into the shake as well. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein powder shake mixed with 90 grams of dextrose carbohydrate powder and another 1 gram teaspoon [...]
Pre-workout
A whey protein shake made with 100 grams of scottish oats and a banana and a teaspoon of creatine. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake made with 100 grams of dextrose and a teaspoon of creatine. Approx 700 calories and 40 grams of protein.
Mid morning shake
25 grams of whey and 25 [...]
Pre-workout
A whey protein shake made with scottish oats for slow release energy and a banana. A teaspoon (approx 1 gram) of creatine mixed into the shake as well. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake made with 90 grams of dextrose. Approx 600 calories and 40 grams of protein.
Mid morning shake
A bit [...]
Pre-workout
A 50 gram serving of whey protein powder, mixed with 90 grams of scottish oats and a banana. A glass of fresh orange with a teaspoon of creatine monohydrate mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another 50 gram serving of whey protein powder, with a 90 gram serving of dextrose powder and a [...]
Pre-workout
A whey protein shake with scottish oats and a banana. A glass of fresh orange juice with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 90 grams of dextrose mixed into it and a teaspoon of creatine. Approx 700 calories and 40 grams of protein.
Lunch
A [...]
Pre-workout
A strawberry flavoured whey protein shake with scottish oats and a banana. A glass of fresh orange juice with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 90 grams of dextrose mixed into it and a teaspoon of creatine, an apple on the side. Approx 700 calories [...]
Pre-workout
A whey protein shake with scottish oats mixed into it. A glass of fresh orange juice with a teaspoon of creatine mixed into it and an apple on the side. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with dextrose mixed into it and a teaspoon of creatine. Approx 600 calories and [...]
