recovery

[wesrman]

when i drink protein shakes i usually just rush to the toilet & its gone within minutes

Maybe you have lactose issues. A solid meal will work just fine. Try bananas and raw or hard bioled eggs.

What is a typical days diet like??

porridge/strawberrys/blueberrys

cottage cheese on wholemeal bread

protein shake

banana

some form of meat with potatoe & veg

protein shake

this would be usually monday-friday & weekend pretty much eat what i want

hows this sound?

Just to clarify can u make them into meals?? Like is the banana a meal of its own?? This will help me out a lot.

Also if u could add times and when they relate to yoyur workouts that would help too.