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 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 [...]
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 [...]
Pre-workout
A whey protein shake with 100 grams of 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 100 grams of sugar mixed into it and a teaspoon of creatine. Approx 600 calories and 40 [...]
