Meal 1 - milk + protein shake = 274cals, 33p, 14c, 9f
meal 2 - tomato and basil chicken with potato wedges = 386cals, 32p, 38c, 12f
cardio = 30mins @ 50% VO2max / 128-135 bpm - which studies show is where my peak fat oxidation occurs. This worked out at around 95 rpm on the bike.
snack - coffee + chunky kitkat + 2 finger kitkat = 435cals, 7p, 49c, 23f
meal 3 - turkey fajitas and mexican rice = 423cals, 41p, 47c, 9f
meal 4 - lamb rogan josh = 486cals, 40p, 20c, 28f
daily totals = 2012cals, 153p, 168c, 80f
ratios = 30/31/36