breakfast
3 cups of oats, 5 eggs and 1 yolk with half cup of raisins mixed in.
protein shake with 500ml of milk. cup of tea.

3km fast walk to work

mid morn
4slices wholemeal bread with peanut butter

lunch
tin of tuna, cherry tomato's, handfull of seeds and soya beans, washed down with 1/2 pint of milk.