breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins, cup of tea.
then a protein shake with 500ml of milk just before i set off to the office.

3km walk to the office.

midmorning snack
4slices wholemeal bread, 200gm ham

lunch
jacket potato, beef chilli, salad

afternoon snack
protein shake with 500ml of milk

3km walk home

tea
brown rice & white rice, half roast chicken