Pre-workout
A whey protein shake, made with 50 grams of fine ground scottish oats and a banana. A teaspoon of creatine mixed into the shake. Approx 500 calories and 40 grams of protein.
Post-workout
Another whey protein shake made with 50 grams of dextrose powder. Approx 400 calories and 40 grams of protein.
Lunch
A couple of flour tortilla wraps [...]
Pre-workout
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.
Post-workout
Another whey protein shake made with 50 grams of dextrose carbs and a teaspoon of creatine. Approx 400 calories and 40 grams of protein.
Lunch
A flour tortilla wrap with Tesco [...]
Pre-workout
A whey protein shake made with scottish oats, 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 carbohydrate powder and a teaspoon of creatine. Approx 600 calories and 40 grams of protein.
Lunch
A packet of Tesco chicken tikka pieces and four [...]
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 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 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
50 grams of whey protein (80% protein), 100 grams of fine ground scottish oats and a banana in a nice home made shake. A glass of fresh orange with a teaspoon (approx 1 gram) of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post workout
Another whey protein shake, this time with 100 [...]
Pre-workout
A whey protein shake, with 100 grams of scottish oats mixed into it and a banana on the side. A small 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 100 grams of sugar and a scoop of instant [...]
Breakfast - pre-workout
Teaspoon of creatine mixed into a small glass of fresh orange juice (1 of my 5 a day). A whey protein powder shake, mixed in the blender with water and two bananas. Approx 400 calories and 40 grams of protein.
Lunch - post-workout
Four slices of wholemeal granary bread, making two bacon sandwiches with six [...]
