MEAL 1 - Protein shake (2 scoops) , multi-vit , sultanas (1 handful) , brown rice (large bowl) , cinnamon , extra virgin olive oil (15mls)
MEAL 2 - Protein shake (2 scoops) , banana , 1 piece of any fruit
MEAL 3 - Can fish (tuna or salmon) , pear , veges (1cup) , brown rice (small bowl)
MEAL 4 - Potein shake (2 scoops) , orange , apple
MEAL 5 - 5 eggs , brown rice (small bowl) , veges (1 cup) , tomato
MEAL 6 - Red meat , potato , veges
Post workout shake is 1 scoop of whey , 1 tablespoon honey , 1 teaspoon creatine.
Dieting - cut rice , cut back olive oil , cut back fruit , no potato - all slowly decrease over 12 weeks while slowly increasing cardio.
Protein Average - 225 grams/day (not including protein from rice etc)