evening snack
200gm ham, 3 slices of wholemeal bread

protein shake before bed and liv52, glucosomine, omega3 fish oil





thursday

breakfast
3cups of oats 5 egg whites and 1 yolk, 1/2 cup raisins, protein shake, mug of tea

snack
200gm ham, 3slices wholemeal bread

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

mid afternoon snack
200gm ham, 3 slices wholemeal bread

tea
wholemeal pasta, bacon, 2 chicken breast, tomato sauce

evening snack
peanut butter, 4slices wholemeal bread

protein shake before bed and liv52, glucosomine, omega3 fish oil


6km walk this morning with my little lad, he only walked half so i ended up carrying him, so good workout for the shoulders and legs.


back home tonight so to the gym tomorrow night, cant wait to get back to it