been for a swim and done 4mile walk along the beach today for cardio, same steep hill again on the way back up

breakfast
protein shake, cup of tea, 3cups of porridge oats 5 egg whites and 1 yolk, with 1/2 cup raisins mixed in. 1 pint of milk, half in shake rest in a glass...ha ha

snack
200gm chicken, 3slices wholemeal bread

lunch
200gm chicken with salad and 3 slices of wholemeal bread, then protein shake

mid afternoon snack
tin tuna, tomato's