It's a good mix of everything to be fair, I'll get something up later.
To give an idea of what my food intake looks like, this is pretty much my basic intake and I'll adjust the amounts depending on whether I want to be bigger or less fat. At the moment I'm eating this as a minimum and doing more conditioning work to drop some bodyfat. On training days I'll have some flapjack and/or a banana on the drive to the gym, occasionally a redbull or similar.
Breakfast - 250g porridge, handful blueberries, scoop whey, 2g creatine, 4g dextrose
Mid morning - packet of 7 oatcakes spread with peanut butter
Lunch - Approx 1.5 Chicken breast, two handfuls rice/pasta, veggies, flapjack, 2g creatine, 4g dextrose
Mid afternoon - 250g porridge, scoop of whey
Dinner - Chicken/Turkey/Steak, sweet potato's/rice, veggies, 2g creatine, 4g dextrose
Pre bedtime - Greek/Natural yoghurt, flapjack/mixed nuts, shake if I'm still hungry
Drinks wise, I get through around 10-12 pints of water in the day with a couple of cups of green tea and during training I'll drink a 2l bottle of water.
what is an oatcake?
It's basically an oat biscuit, cover it in peanut butter and it's a cool little snack.
A good alternative to Greek yogurt is quark cottage cheese...its virtually fat free and just mix with a bit of protein and it's quite nice
Also try quinoa as an alternative to rice/pasta
Cheers, I'll look into them as long as I'm eating then it's happy days.data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Also look on YouTube for the home made protein bars...they are quite nice
yep, I make a batch of protein bars on a sunday afternoon - and take them to work and have them with my morning cuppa...
5-6 scoops protein powder,
oats, bit of honey, bit of peanut butter, handful of crushed bran flakes, chopped nuts, and loads of mixed fruits like prunes, dates (all chopped up), sultanas, ginger, mixed fruit, desicated coconut and cherrys...oh - and I mix then dry then add a small pack of chocolate rice / almond milk...
tho, I made some the other week and made them into flapjacks (as I had some butter that was nearing it's sell by date) and added the butter instead of the milk - and a lot more honey... nice data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
You bake or chill that?