whats a typical day in regards to meals look like for you
breakfast: porridge and a protein shake
before midday: a small sandwich (maybe egg) and an apple
lunch: chicken/mutton with rice, maybe some plantain too
afternoon: usually another sandwich or just some fruit
just before leaving work: protein shake
post gym: protein shake
dinner: small chicken and rice portion
I try to do this most days, but don't always have porridge @ breakfast, and sometimes I don't have a shake just before leaving work.