Breakfast
A whey protein shake made with 50 grams of fine ground scottish oats, a teaspoon of creatine and a banana. Approx 500 calories and 40 grams of protein.
Lunch
A couple of flour tortilla’s with ham and salad for filling. Approx 500 calories and 25 grams of protein.
Mid afternoon snack
An 80 gram serving of dry roasted peanuts. Approx 400 [...]
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 [...]
Breakfast
A whey protein shake with half a cup of scottish oats (approx 75 grams) and a banana mixed into it. A glass of fresh orange with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Mid morning snack
An apple, 100 calories, zero protein.
Lunch
Three homemade burgers in baguette, some french fries and [...]
