today:
breakfast shake which comprises of:
scoop of porridge
70g protein powder (banana)
5g Creatine
freaash Blueberries
fresh Banana
300ml milk
10ml or omega 3-6-9 oil.
1 x black tea
2 x intant black coffee
2 x ham & cheese (leerdamer light) rolls with homemade chill chutney. (jamie olive recipe = tasty)
just about to have an activia Yogurt (prune).
probably graze on fruit this afternoon and not have much for dinner as karate training finishes after 9, so maybe a small bowl of cereal or water based protein shake afterwards.