New improved workout diet.

Removed all oils from my meals. All chicken cooked steamed, all eggs boiled.

Breakfast

180g canned red alaskan salmon w/ 1 Tbsp light mayo
3 slices of wholemeal brown seeded bread
20g serving of peanut butter
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)
Green tea


Lunch

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
90g brown rice (dry weight)
3 whole eggs (boiled)
salad with vinegar
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)


Tea

Half can red alaskan salmon, 1 Tbsp light mayo
2 slices wholemeal brown seeded bread
20g serving peanut butter
Half cup green tea

Pre Workout

350mL milk 1% skimmed
25g oats
29g whey


Post Workout

30g dextrose
5g creatine
29g whey


Dinner

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
2 whole eggs (boiled)
80g brown rice (dry weight)


Pre bed shake

350mL milk 1% skimmed
29g whey

Macros protein/fat/carbo : 365.06 g / 144.26 g / 308.82 g

Ratio protein/fat/carbo : 2.53 / 1 / 2.14

Total kCal for today : 4262.6 kCal

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Comments: I think I ate a bit too much. Could do without the 'tea'

Anyway, feel free to comment.