Breakfast

Porridge: 75g oats + 300ml skimmed milk + water + 1 tsp sugar
2 slices granary bread toasted + natural peanut butter

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Mid-morning

Sandwiches: granary bread + tuna / chicken / ham
Large handful mixed nuts
Item fruit
Drink water

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Lunch

Large chicken breast or 2 mackerel fillets
100g basmati rice or wholewheat pasta
Tbsp sunflower seeds
Large mixed salad
Low fat yoghurt

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Mid-afternoon

4 squares Easy Flapjack
Large handful mixed nuts
Large banana
Mug green tea

30 mins pre-workout

4-6 oatcakes

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Immediately pre-workout

20g whey protein + 15g dextrose in water

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TRAIN – during workout

Sip 20g whey protein

Immediately post workout

20g scoop whey protein + 30g dextrose + 30g maltodextrin in water

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Evening meal

250g lean red meat or 250g chicken / turkey or 300g white fish

60 mins later

100g basmati rice or 100g wholewheat pasta or 6-8 small boiled new potatoes or 1 large sweet potato (dry roasted)
Large serving of vegetables / salad
Low fat yoghurt

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Late snack

250g quark / cottage cheese