Only getting around 180g to 200g carbs, rest days as low a 65g.

Always over 200g in protein.

Whey protein, Casein protein, Creatine, Vit C, Tyrosine

Morning:

 Egg white x 4 scrambled egg

 blue berries

 90+ shake

Snack:

Protein bar

Lunch:

Chicken with brown rice plus salad

 Snack: Protein Shake or peanut butter on oatcakes

Dinner:

 Chicken/beef or smoked wild salmon with low fat spread

wholwheat pasta or brown rice

 plus salad mix

Snack:

protein shake

Before bed:

Pprotein bar or cereal

fridays or saturday are cheat evenings e.g. alcohol or restaurent food

Current regime:

Monday:  

15 minutes cycling in morning
30 minutes running 6pm
30 minutes cross trainer 6.30pm


Tuesday:

1 hour body pump class
30 minutes weights shoulders & triceps

Wednesday:


15 minutes cycling in morning
30 minutes running 6pm
30 minutes cross trainer 6.30pm

Thursday:

1 hour body plus 30minutes chest

Friday: 20 minutes cycling

Saturday:

1 hour cardio
1 hour biceps and legs

Sunday:

1 hour body pump
30 minutes running
1 hour cross trainer