mid mornin snack
2slices of wholemeal seeded bread and 200gm ham

lunch
3slices of wholemeal seeded bread and peanut butter

mid afternoon
protein shake with 500ml of milk

tea
mash potato and sauages and brocolli and peas

evening snack
4wheatabix with milk

had my liv52, glucosomine, cod liver oil, taurine, just about to have a protein shake