okey dokey

seeing i know my whole diet/training off the bat, here you go

breakfast
50g oats
1/4 mixed fruit
whey protein shake

am snack
chicken breast sandwhich

lunch
chicken breast
salad
new potatoes

PM snack
new potatoes with tuna

post workout
whey shake with water
50g oats
5 eggs (only one yolk)
(mix into a batter and make a pancake)

dinner
1 chicken breast
1/2 jar cooking sauce (low fat)
1/2 cup of brown rice

before bed
whey shake with milk


Training

1 hour of heavy weight training typically
1 hour of taekwondo