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 [...]
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, with 100 grams of dextrose carbohydrate powder and a teaspoon (approx 1 gram) of creatine mixed into it, and an apple on the side. [...]
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 [...]
Breakfast
Fifty grams of whey protein powder in a shake, with 100 grams of fine scottish oats and a banana blended into it. A glass of fresh oj with two grams of creatine mixed into it and an apple for afters. Approx 800 calories and 40 grams of protein.
Lunch
A chicken tikka sandwich on white bread with some crisps and [...]
Breakfast
A whey protein shake mixed with 100 grams of scottish oats and a banana. A glass of fresh orange with a teaspoon of creatine mixed into it and an apple afterwards. Approx 700 calories and 40 grams of protein.
Lunch
A couple of tortilla wraps with chicken tikka pieces, lettuce and cucumber for filling. An apple and a [...]
Breakfast - pre-workout
Two bananas blended into my whey protein shake, and a glass of fresh orange juice with a teaspoon of creatine mixed in. Approx 400 calories and 40 grams of protein.
Post-workout
Two chicken tikka sandwiches made on four slices of wholemeal granary bread, with lettuce and cucumber. Approx 600 calories and 40 grams of protein.
Lunch
A [...]
