Body And Fitness Blog

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.

Lunch
A couple of flour tortilla wraps with tuna mayo, luttuce and cucumber for filling. Approx 500 calories and 40 grams of protein.
Mid afternoon snack
Four chicken satay sticks and a [...]

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 [...]